SPORTS NUTRITION & SPECIAL TOPICS

• Nutrition and Physical Performance• Hydration: Too much? Too little? • Auto-immune attack: Gluten allergy • Best Diet: Vegetarian? Vegan? Flexitarian?

Sports Nutrition• Three major factors

affect physical performance: genetics, training, and nutrition

• Nutrition is often ignored or misunderstood– Phony nutrition claims

and bad advice

SPORTS NUTRITION• Energy Formation During

Exercise:

• Muscle contraction requires energy in the form of ATP

• In muscles, two main substrates supply energy to form ATP from ADP:– Glucose from muscle and liver

glycogen– Fatty acids from fat stores

Fueling Physical Activity

• Muscles use fat, glucose, and amino acids for energy– Fat is the primary energy

source during inactivity and low-to-moderate activity (aerobic)

– Glucose is the primary source during high intensity, short duration activities (anaerobic)

Sources of Energy

Nutrition and Physical Performance

• Factors related to energy formation and physical performance– Glycogen stores– Foods eaten before,

during, and after exercise– Fluid intake – Electrolyte balance

Glycogen Stores and Performance

• Continuous, intense physical activity is limited by the amount of glycogen (carbohydrate) stored

• When muscle glycogen is depleted, fat and liver glycogen must be used as fuel– Hitting the wall

• When liver glycogen• is depleted, hypoglycemia• occurs

The Effects of Diet on Muscle Glycogen

Carbohydrate Loading

• Normal glycogen stores fuel 1-2 hours of continuous, intense exercise

• Glycogen stores and endurance can be increased by carbohydrate loading– Increase carbohydrate intake to 60-70% of calories for 1-4 daysprior to an endurance event

• Benefits endurance athletes in events that last over one hour

Carbohydrate Loading

High-Carbohydrate Diet

Excessive carbohydrates will be stored as fat.

Protein and Performance

• Strength or endurance training may increase protein requirements by 20-40 g/day for growth and repair

• Many athletes require no more than the RDA

• Most Americans already consume more protein than required– Women 67 g/day (RDA 48 g)– Men 98 g/day (RDA 56 g)

20 GRAMS OF HIGH QUALITY PROTEIN• Maximum amount of high-

quality protein that can be used to repair and rebuild muscles is approximately 20 grams:– 3 ounces of fish or lean

meat – 3 cups of dairy or soymilk– 3 eggs – 1 cup white or brown rice

plus 1 cup cooked dried beans

Protein powders do not work any better than high-quality protein from foods

For the Endurance Athlete:Pre-event, Event, and Post-event Foods

• Pre-event (2-4 hours prior to event)– High carbohydrate, low in fat and fiber, moderate in protein,

provide about 2 cups of water

• Endurance event (> 1 hour duration)– Sports drinks (fluid + electrolytes + carbohydrates), energy bars or

gels– Replace all lost fluids

• Post-event (within 30 -60 minutes after event)Fluids, carbohydrates, high quality protein

Ergogenic Claims and Evidence

Water: An Essential Nutrient

• Water is the largest single component of our diet and of our bodies

• Required in the diet• Performs specific

functions in the body• Can cause deficiency or

toxicity

Water in the Body• Body is 45-65% water

– Blood 83%– Muscle 75%– Bone 22%– Fat cells 10%

• Women have less water than men• People with more fat have

less water

Water in Foods

• Foods contain lots of water– Beverages >85%– Fruits and vegetables 75-

90%– Meats 50-75%

• ~19% of our water intake comes from foods

Meeting Our Need for Water

• Must replace water lost in urine, perspiration, stools, and exhaled air

• AIs (adequate intakes) for water– Women 11 cups/day– Men 15 cups/day

• Strenuous activity and hot humid weather increase needs up to 50%– Check weight before and after

activity to determine water loss Cold, dry air and high altitude also

increase water needs

Are Caffeinated Beverages Hydrating?

• Formerly believed that beverages containing caffeine were not hydrating because caffeine acted as a diuretic

• If accustomed to drinking caffeinated beverages, it does not increase urine output– It is counted with your

water intake

Coffee consumption may protect against type 2 diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis.

Meeting Our Need for Water

• Other factors increase water needs– Vomiting and/or

diarrhea– Fever– High-protein and/or

high-fiber diets– Alcohol

So drink plenty of fluids when you experience these conditions

You need an extra glass of water for each glass of wine/ beer.

Water Deficiency

• Symptoms of dehydration– Nausea, rapid heartbeat,

increased body temperature, dizziness, difficulty moving

• Ingestion of fluids generally produces quick recovery

• Unresolved dehydration can lead to kidney failure or death

Drink when you are thirsty- never force fluids

Water Toxicity

• Excess water intake can lead to low blood sodium (hyponatremia)

• Causes confusion, headache, vomiting, seizure, coma, death

• From drinking too much water

Water Toxicity

• Who is most at risk? Endurance athletes, especially female– Weigh before the

event– Sports drinks

improve hydration– Sports drinks do

not prevent hyponatremia http://sportsmedicine.about.com/od/

hydrationandfluid/a/Hyponatremia.htm

Risk factors in marathons include A slow finish time (>4 hour) Consumption of >6 pints of water during the race Drinking a large amount after the race

“Gourmet” Water?

• Popularity of bottled water continues to grow

• 45% of US bottled water is just tap water

• Benefits of “enhanced” waters are more commercial than nutritional

• Some plastics used in water bottles may contain chemicals like BPA, that acts like the hormone estrogen

Feeling Lousy?Do You Have Gluten Allergy?

• AKA gluten intolerance• or celiac disease• Triggered by consumption of gluten• Gluten is the main protein in wheat• Gluten is naturally found in wheat, barley,

and rye

Celiac disease- Symptoms

Severe flatulence (gas), abdominal bloating and painchronic diarrhea and/or constipationweight loss/weight gainfatigueunexplained anemiabone or joint painmuscle crampsHeadaches, migrainesdelayed growth in childrenfailure to thrive in infants

Celiac Disease

• Autoimmune reaction to gluten

• Affects about 1 in 100 people– More common today

• Intestinal villi are severely damaged

Celiac Disease

• Damaged villi do not effectively absorb nutrients

• After exposure to gluten, recovery time is measured in weeks or months

Celiac Disease

• Genetic • May occur in infancy• Or may become active

later due to viral infection, or other physical or emotional stress.

Celiac Disease-ScreeningTissue Transglutaminase Antibodies

• Blood test screens for tTG-IgA

• must be on a gluten-containing diet for at least a month

• Test will be positive in about 98% of people with celiac disease

Celiac Disease-DiagnosisEndoscopic Biopsy

• For accurate results must be eating gluten (at least 4 slices of bread per day) for one to three months prior to the procedure.

• http://celiac.org/

Celiac Disease: Treatment

• Avoid gluten• naturally in wheat,

rye, and barley.• Avoid most grain,

pasta, cereal, and many processed foods.

Celiac Disease: Treatment

• Avoid flours of corn, oats and rice• These grains are naturally gluten-free

– But often processed in factories that also manufacture wheat products, so are contaminated.

• Avoid unless label says "gluten-free."

Celiac Disease: Treatment

• What does “gluten-free mean? • August 5, 2014, FDA rule went into effect: limit of

less than 20 ppm (parts per million) of gluten in foods that carry this label.

Special Foods

• Gluten free bread• Gluten free flour• Gluten free pasta• Gluten free cake …• And Potato, rice, soy, amaranth, quinoa, buckwheat,

or bean flour instead of wheat flour if processed without exposure to gluten.

Grains & StarchesNaturally Gluten-Free

• Amaranth • Buckwheat• Corn, corn pone,

polenta• Potatoes• Quinoa• Rice

• Okay if whole grain • Or fresh• But if processed in

factories that run wheat, barley or rye, they are no longer gluten-free.

• Look for the label.

Grains & StarchesNaturally Gluten-Free

• Oats • But often, oats and wheat are rotated in the field (the farmer grows wheat one year and oats the next). Some wheat grows in with the oats, so the harvested oats are not gluten-free.

• Look for the label– make sure it says gluten-free.

Eating Out• Enjoying a meal at a restaurant can be difficult,

although more restaurants now have gluten-free foods on the menu.– Are the foods really gluten free when they get to

the plate? Good question!

Eating with friends and family can also be problematic. It's not an easy diet for people to understand.

More on Shopping

• In Spartanburg, Garner's Health Foods• Fresh Market

– And Publix have the best selection

Vegetarianism –the best way to go?

Charlotte McShane, 2013 U23 ITU World Triathlon Champion

Famous Vegetarians

Socrates, Plato, Pythagorus, Plutarch, Leonardo da Vinci, Tolstoy, Shelley, George Bernard Shaw, Thoreau, Gandhi, Johnny Weissmuller (the first “Tarzan”), Bob Dylan, Joanna Lumley, Paul McCartney, Paavo Nurmi (“The Flying Finn” - 9 Olympic gold medals), Martina Navratilova, Chris Evert, Peter Brock, Greg Chappell, Carl Lewis, Killer Kowalski (champion wrestler), Julie Christie, Gillian Anderson, David Duchovny, Alec Baldwin, Kim Basinger, Drew Barrymore, James Cromwell, John Cleese, Penelope Cruz, Joaquin Phoenix, Eric Stoltz, Reese Witherspoon, Steven Seagal, Brooke Shields, Gwynneth Paltrow, Terrence Stamp, Willem Dafoe, Richard Gere, Ellen Burstyn, Woody Harrelson, Ashley Judd, Guy Pearce, Alicia Silverstone, Steve Martin, Jude Law, Mariel Hemingway, Barry Gibb, Bryan Adams, Joan Baez, Damon Albarn, Kate Bush, Leonard Cohen, Dennis Weaver, Ian McKellen, Brian May, Bob Marley, Melissa Etheridge, Peter Gabriel, kd lang, Ricky Martin, Belinda Carlisle, Billy Idol, Shania Twain, Alanis Morissette, Chrissie Hynde, Moby, Meatloaf, Christie Brinkley, Chelsea Clinton, Ricki Lake, Jerry Seinfeld. 

KEY CONCEPTS AND FACTS• Vegetarianism is part of a

lifestyle with many attitudes and behaviors

• Vegetarian diets are health- promoting

• Traditional vegetarian diets provide a wide variety of nutritious foods.

• Nutrient-deficient vegetarian diets use too narrow a range of foods Nutritious food can be low cost food!

Reasons for Vegetarianism

• If you want to help animals…• If you want to help the

environment• If you want to help your

health…• If you want to enjoy your

life…• …the simplest, quickest and

most effective thing to do is to become a vegetarian

• From “Vegetarian Times” Ellen DeGeneres went from vegetarian to vegan in 2008

Vegetarians of Many Types

• A spectrum of vegetarian diets

• Semi-vegetarians ,aka Flexitarians, may avoid red meats

• Or all meats except seafood (pescetarians)

•American Vegetarian Society just says vegetarians eat no meat, poultry, fish

Flexitarian Tony Gonzalez, 14-time Pro Bowl selection, etc.

Vegetarian Diet Options • Lacto-vegetarians • Lacto-ovo vegetarians• Vegans• Fruitarian, raw food,

etc*• The junk food

vegetarian diet*• *can lead to

malnutrition Natalie Portman, Vegan

Vegetarian Diets and Health

• “Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence

• Official position of the American Dietetic Association and Dietitians of Canada

Jack Johnson, vegetarian

Benefits to Health

• Vegetarians in developed countries generally have adequate protein intakes

• Vegetarianism lowers risk of heart disease, stroke, hypertension, type 2 diabetes, chronic bronchitis, gallstones and kidney stones, and colon cancer

• Vegetarians rarely become obese or develop high blood cholesterol

• Vegetarian life expectancy in the US is probably about 5 years longer than non-vegetarians.

• Variety– Fruits– Vegetables– Grains– Nuts– Seeds– Beans– Dairy– **

Do Vegetarians Get Adequate Protein?• Animal products, meat, dairy, and eggs, provide

all nine essential amino acids in the right ratios• Soy products also provide all nine essential

amino acids in the right ratios

• But grains and other beans have incomplete patterns of amino acids

• So we combine two or more plant foods to yield complete proteins

• Or we add some milk or eggs to contain complete proteins and will complement the essential amino acids profile of any plant source of protein

• Body needs sufficient essential amino acids every day to build and replace muscles, enzymes, and other proteins.

Vegetarian diets combine complementary plant foods

Grains Seeds:Sesame, sunflower

Legumes: dry beans and peas

and peanutsDairy Products

Foods from different groups combine to give you complete protein

Food Sources of Protein• protein• Milk, 16 oz. 16 grams

• 1/2 cup oatmeal 3 g • Peanut butter sandwich 16 g 1 cup rice and beans 10 gTOTAL 45 grams

A 50 lb. Child needs 25 grams protein daily

Vitamin D

• People get vitamin D from the sun and from milk

• Vitamin D is found in very few foods- most of our intake comes from vitamin D-fortified milk or soy milk

• If milk is not part of the diet and exposure of the skin to sunlight is limited, we need to get vitamin D-fortified soy milk, breakfast cereal, or a multivitamin with vitamin D

Calcium Sources• Vegetarians who exclude

milk and milk products rely on:

• good plant sources of calcium (greens like kale, broccoli, bok choy, and most beans)

• calcium-fortified products such as soy milk, breakfast cereals, and orange juice

• If calcium supplements are used, they should include Vitamin D.

• Get many health benefits of the vegetarian diet without actually going vegetarian!

• In the traditional healthy Mediterranean diet, meat is part of the meal, not the heart of the meal!

The "Meatless Mondays" campaign

Can one day a week makes a difference?

Done during both WWI and WWII to help feed soldiers and war-ravaged Europe

Revived in 2003 by Johns Hopkins Bloomberg School of Public Health’s Center for a Livable Future

The "Meatless Mondays" campaign:By going meatless on Monday, you reduce your carbon

footprint by almost 33 pounds every month.

• Who's doing it?• On Facebook &• Twitter

You can be Healthier with Meat-Free Mondays

• Plan your Monday menus• What favorite vegetarian

meals do you already have?

• Southern "4 Vegetable Plate"

• Try new recipes for a few vegetarian main dishes

• Ask your family to join, too.

• And tell a couple friends about it!

• Add meatless meals a couple times a week

• Try new recipes for a few vegetarian main dishes

• Learn to enjoy low meat or meatless meals from many cultures

The Flexitarian Diet

What diet changes should you maketo be as healthy as possible?

• Reduce portions of meats, cheese and eggs– Eat less beef and pork, more fish, poultry, and beans

• Eat seafood (fish or shellfish) twice a week• Avoid processed sugars and potatoes• Eat more complex carbohydrates, • Aim for a total of 8 servings of vegetables and fruits daily• Replace animal fats with vegetable oils• Avoid processed foods high in sodium• Take a one-a-day multivitamin (with iron for women)