Doan college football

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Doan college football

  1. 1. SPORTS NUTRITION FOR THE GAME OF FOOTBALL
  2. 2. Nutrition <ul><li>Why Nutrition </li></ul><ul><ul><li>Provides the Fuel for Performance </li></ul></ul><ul><ul><ul><li>Practice </li></ul></ul></ul><ul><ul><ul><li>Competition </li></ul></ul></ul><ul><ul><li>Maximize Training Effect </li></ul></ul><ul><ul><ul><li>Strength, Power, Endurance </li></ul></ul></ul><ul><ul><ul><li>LBM </li></ul></ul></ul><ul><ul><li>Improved Mental Focus </li></ul></ul><ul><ul><ul><li>Practice/Competition </li></ul></ul></ul><ul><ul><li>- Prevent Injury </li></ul></ul><ul><ul><ul><li>Correlation between %BF and risk of injury </li></ul></ul></ul><ul><ul><ul><li>Alter Physiological Response to Exercise </li></ul></ul></ul>
  3. 3. Doane Tigers Team Goals <ul><li>Good Hydrators </li></ul><ul><li>Consistent Eaters </li></ul><ul><li>Pre / Re-Fuelers </li></ul><ul><li>Eat a Balanced and Varied Diet </li></ul><ul><li>Meet your energy Needs and BC/Body Weight Goals </li></ul>
  4. 4. Good Hydrators <ul><li>Hydration impacts physical and mental performance </li></ul><ul><ul><li>Physical Performance </li></ul></ul><ul><ul><ul><li>1-2% Drops in body water can equate to 5-15% losses in performance </li></ul></ul></ul><ul><ul><li>Cognitive Performance </li></ul></ul><ul><li>Planning around activity </li></ul><ul><ul><li>Pre: 20oz. </li></ul></ul><ul><ul><li>During: 4-8oz./ 15 minutes of activity </li></ul></ul><ul><ul><li>Post: 20 oz. / lb. lost during activity – 125-150% of Fluid Loss </li></ul></ul><ul><ul><li>Drink ½ your body weight in ounces daily </li></ul></ul>DATE REPORT SAT. JULY 26 - AM SAT. JULY 26 - PM NAME WEIGHT PRE POST PRE POST Abraham, J. 257 261 258 261 256 Adams, B. N/A 185 187 184 185 Anderson, J. 281 288 281 283 INJ.
  5. 5. Fluid & Electrolyte Needs <ul><li>RESEARCH </li></ul><ul><li>Stofan, 2005: Fluid and electrolyte losses during two-a-days. HC vs NC. </li></ul><ul><ul><li>Avg. sweat loss C-4.0L vs. NC-3.5L, </li></ul></ul><ul><ul><li>Avg Na loss C-5.1g vs. NC-2.2 </li></ul></ul><ul><li>Godek, 2005: Comparison of fluid losses in football players / X-Country </li></ul><ul><ul><li>FB avg fluid loss 4.83L/practice vs. 1.56L/run </li></ul></ul><ul><ul><li>FB afternoon practice avg. 4.76L/practice vs. 1.97L </li></ul></ul><ul><li>Sodium is lost in much greater amounts than potassium. GSSI athletes lose 15x more sodium than potassium </li></ul><ul><li>ELECTROLYTE LOSSES </li></ul><ul><li>Highly Variable </li></ul><ul><li>Identify Salty Sweaters / Cramping Prone </li></ul><ul><ul><li>History of muscle cramps </li></ul></ul><ul><ul><li>Visible sodium losses </li></ul></ul><ul><ul><li>Sweat stings eyes </li></ul></ul><ul><ul><li>Body Composition and LBM </li></ul></ul><ul><li>Start with modest electrolyte supplementation </li></ul><ul><ul><li>1-2g of additional sodium </li></ul></ul><ul><li>FACTORS AFFECTING MUSCLE CRAMPS </li></ul><ul><li>Fluid & Electrolyte Balance </li></ul><ul><li>Lack of Energy/Calorie intake </li></ul><ul><li>Conditioning </li></ul><ul><li>Hyper CNS (Nerves) </li></ul>
  6. 6. Consistent Eaters <ul><li>3 Meals/Day, 2-3 snacks </li></ul><ul><li>5-6 Smaller meals throughout the day </li></ul><ul><li>More Stable Energy Levels </li></ul><ul><ul><li>More stable blood glucose levels </li></ul></ul><ul><ul><li>Improved insulin resistance </li></ul></ul><ul><ul><li>Improved Mental Focus </li></ul></ul><ul><li>Better Food Choices </li></ul><ul><li>Muscle recovery and repair </li></ul><ul><ul><li>Improved Nitrogen Balance </li></ul></ul><ul><ul><li>Improved Body Composition </li></ul></ul><ul><ul><li>Indirectly raises metabolic rate </li></ul></ul><ul><li>Iwao et al., 1996 </li></ul><ul><ul><li>Boxers </li></ul></ul><ul><ul><li>2 meal/day group vs. 6 meal/day </li></ul></ul><ul><ul><li>Caloric Restriction </li></ul></ul><ul><li>Results </li></ul><ul><ul><li>No differences in amount of weight lost </li></ul></ul><ul><ul><li>2M group lost significantly more LBM </li></ul></ul><ul><ul><li>Decreased 3-methylhistidine/creatinine </li></ul></ul>
  7. 7. TRAINING TABLE Balanced and Varied Diet <ul><li>STEP 1: Fruits and Vegetables </li></ul><ul><li>Vitamins & Mineral Rich </li></ul><ul><ul><li>Co-Enzymes </li></ul></ul><ul><ul><li>Antioxidants </li></ul></ul><ul><ul><li>Electolytes </li></ul></ul><ul><li>STEP 2: Carbohydrates </li></ul><ul><li>Fuel for Hi-Intensity Exercise </li></ul><ul><li>B-Vitamins </li></ul><ul><li>STEP 3: Lean Proteins </li></ul><ul><li>Amino Acids </li></ul><ul><li>Vitamins and Minerals </li></ul><ul><ul><li>Zinc, Magnesium, Iron </li></ul></ul>
  8. 8. TRAINING TABLE Balanced and Varied Diet
  9. 9. TRAINING TABLE Balanced and Varied Diet <ul><li>STEP 1: Fruits and Vegetables </li></ul><ul><li>Vitamins & Mineral Rich </li></ul><ul><ul><li>Co-Enzymes </li></ul></ul><ul><ul><li>Antioxidants </li></ul></ul><ul><ul><li>Electolytes </li></ul></ul><ul><li>STEP 2: Carbohydrates </li></ul><ul><li>Fuel for Hi-Intensity Exercise </li></ul><ul><li>B-Vitamins </li></ul><ul><li>STEP 3: Lean Proteins </li></ul><ul><li>Amino Acids </li></ul><ul><li>Vitamins and Minerals </li></ul><ul><ul><li>Zinc, Magnesium, Iron </li></ul></ul>
  10. 10. Individualized meal planning <ul><li>Meet Energy Needs </li></ul><ul><li>Pre/Re-Fuel </li></ul><ul><li>Balanced & Varied Diet </li></ul><ul><li>Good Hydration </li></ul><ul><li>Eat Consistently </li></ul>
  11. 11. TRAINING TABLE Balanced and Varied Diet <ul><li>STEP 1: Fruits and Vegetables </li></ul><ul><li>Vitamins & Mineral Rich </li></ul><ul><ul><li>Co-Enzymes </li></ul></ul><ul><ul><li>Antioxidants </li></ul></ul><ul><ul><li>Electolytes </li></ul></ul><ul><li>STEP 2: Carbohydrates </li></ul><ul><li>Fuel for Hi-Intensity Exercise </li></ul><ul><li>B-Vitamins </li></ul><ul><li>STEP 3: Lean Proteins </li></ul><ul><li>Amino Acids </li></ul><ul><li>Vitamins and Minerals </li></ul><ul><ul><li>Zinc, Magnesium, Iron </li></ul></ul>
  12. 12. PRE-FUELING <ul><li>Pre-Exercise CHO Feeding </li></ul><ul><ul><li>Wright et al. (1991) - 70% VO2 Max to Exhaustion - Work Output 19-46% higher </li></ul></ul><ul><ul><li>Nuefer et al (1987) - 22% improvement in cycling power </li></ul></ul><ul><ul><li>Coyle et al. (1986) - Subjects worked 1hr longer, 33% improvement in time to fatigue </li></ul></ul>The amount of CHO intake recommended before exercise is varies depending on a number of different factors. <ul><li>Spare Muscle Glycogen </li></ul><ul><li>Suppresses Cortisol </li></ul><ul><li>Lessens Immune Suppression </li></ul><ul><li>Enhances Performance </li></ul>
  13. 13. Pre Workout Fueling 1-2 Hours before <ul><li>Protein </li></ul><ul><ul><li>5-15g based on tolerability </li></ul></ul><ul><li>Carbohydrate </li></ul><ul><ul><li>20-60g </li></ul></ul><ul><li>Fluids </li></ul><ul><li>Electrolytes </li></ul><ul><li>Limit Immune Suppression/ Cortisol Release </li></ul><ul><li>Improved Protein Balance </li></ul><ul><ul><li>Prevent injury </li></ul></ul><ul><li>Prevent Glycogen Depletion </li></ul><ul><ul><li>Practice at higher intensity </li></ul></ul><ul><ul><li>Improve Mental Focus </li></ul></ul>
  14. 14. PRE WORKOUT FUELING
  15. 15. POST WORKOUT FUELING <ul><li>Protein </li></ul><ul><ul><li>15-20g of Protein </li></ul></ul><ul><ul><li>Complete Proteins </li></ul></ul><ul><ul><li>Chocolate Milk, Milk, Gatorade Shakes, GatorWhey, etc. </li></ul></ul><ul><li>Carbohydrate </li></ul><ul><ul><li>Delayed feeding can reduce glycogen restoration by 47% </li></ul></ul><ul><ul><li>Dependent on training intensity and duration </li></ul></ul><ul><ul><li>1-1.2g/kg of BW </li></ul></ul><ul><ul><li>High Glycemic Carbohydrates </li></ul></ul><ul><ul><li>Maximize Muscle Glycogen Stores </li></ul></ul><ul><ul><li>4:1, 3:1, or 2:1 ratio of Carbohydrate:Protein </li></ul></ul><ul><li>Fluids & Electrolytes </li></ul>Timeline: Within 45 minutes after training! <ul><li>GOALS </li></ul><ul><li>Maximize muscle recovery or protein synthesis </li></ul><ul><li>Maximize restoration of glycogen stores (carbohydrate stores) </li></ul><ul><li>Restore immune suppression </li></ul><ul><li>Increased Insulin </li></ul><ul><ul><li>Increases Protein Synthesis </li></ul></ul><ul><ul><li>Glycogen Storage </li></ul></ul><ul><ul><li>Glucose Transport </li></ul></ul><ul><li>Increased enzyme activity </li></ul><ul><ul><li>Glycogen Synthase </li></ul></ul><ul><ul><li>GLUT-4 Activity </li></ul></ul><ul><ul><li>Increased Insulin Sensitivity </li></ul></ul><ul><ul><li>Permeability of Muscle Cell Membrane </li></ul></ul>
  16. 16. SAMPLE IDEAS 700-800 CALORIES
  17. 17. SAMPLE IDEAS: 500 CALORIES
  18. 18. POST WORKOUT FUELING
  19. 19. Energy Needs <ul><li>Athletes must meet their caloric needs. Nothing will impact performance greater than an athlete who UNDER OR OVER eats. </li></ul><ul><li>Calorie Needs are highly individualized based mostly on </li></ul><ul><ul><li>Resting metabolic rate (RMR) </li></ul></ul><ul><ul><li>Calories expended via physical activity </li></ul></ul>
  20. 20. Energy Needs
  21. 21. Energy Needs
  22. 22. Energy Needs <ul><li>Energy In Must be < Energy Out </li></ul><ul><ul><li>Suggested Deficient 500-1000kcal/day </li></ul></ul><ul><ul><li>Deficit combination of  Food intake &  Activity </li></ul></ul><ul><ul><li> Activity - Sports Specific </li></ul></ul><ul><ul><li>Resistance Training to prevent loss in LBM </li></ul></ul><ul><li>Limit Hi-Fat Foods, Adequate CHO,  PRO </li></ul><ul><ul><li>300-350g Minimum CHO intake suggested for athletes </li></ul></ul><ul><ul><li>2.0g/kg of BW suggested PRO intake </li></ul></ul><ul><li>Maintain Balanced Diet-Eat Nutrient Dense Foods </li></ul><ul><ul><li>Multiple Meals/ Snacks </li></ul></ul><ul><ul><li>Fruits & Vegetables </li></ul></ul><ul><ul><li>Hi-Fiber, Nutrient Dense </li></ul></ul><ul><li>Slow and Steady Wt. Loss </li></ul><ul><ul><li>.5-1lb. Loss per week </li></ul></ul><ul><ul><li>Prevents losses in LBM </li></ul></ul><ul><li>Calories In must be > Calories Out </li></ul><ul><ul><li>Majority of Kcals in the form of PRO and CHO </li></ul></ul><ul><ul><li>Utilize Healthy Fats </li></ul></ul><ul><ul><ul><li>Poly and Monounsaturated Fats </li></ul></ul></ul><ul><ul><ul><li>Nuts, Seeds, Peanut Butter, Olive Oil, </li></ul></ul></ul><ul><li>500-1000kcal </li></ul><ul><ul><li>In some extreme cases greater excess kcals are required </li></ul></ul><ul><li>Suggested rate of Wt. Gain .5-1lb./week </li></ul><ul><ul><li>Limited ability to synthesize new proteins </li></ul></ul><ul><ul><li>Slower Wt. Gain limits gains in excess body fat </li></ul></ul><ul><li>Includes Nutrient/Energy Dense Foods </li></ul><ul><li>Multiple Feedings - 5-7 throughout the day </li></ul>Achieving weight gain and weight loss
  23. 23. Body Composition Testing Body Composition Standards by Position OL: <20% DL: <18% DE: <15% TE: <15% LB: <12% QB/FB: <12% DB: <10% WR : <10% RB: <10% First Name Last Name Position Body Weight (lbs) % Body Fat Fat Mass (lbs) Lean Body Mass (lbs) Change in FM Change LBM       DB-CB BodPod SkinFold         12/14/2009 Pierre Allen Sr. DL-DE 254.2 15.3 38.9 215.3 -9.3 2.8 7/28/2009 Pierre Allen Sr. DL-DE 260.7 18.5 48.2 212.5 3.2 -4.5 5/3/2009 Pierre Allen Sr. DL-DE 262.0 17.2 45.1 216.9   3/5/2009 Pierre Allen Sr. DL-DE 263.2 56.1 207.0   12/3/2008 Pierre Allen Sr. DL-DE 264.0 57.0 207.0   7/23/2008 Pierre Allen Sr. DL-DE 259.7 56.5 203.2   3/5/2008 Pierre Allen Sr. DL-DE 262.6 59.0 203.5   12/5/2007 Pierre Allen Sr. DL-DE 257.6   56.3 201.2     12/14/2009 Prince Amukamara DB-CB 198.7 7.1 14.1 184.6 -0.6 -2.3 7/28/2009 Prince Amukamara DB-CB 201.6 7.3 14.7 186.9 1.0 4.6 5/3/2009 Prince Amukamara DB-CB 196.0 7.0 13.7 182.3   3/5/2009 Prince Amukamara DB-CB 199.1 11.9 187.2   12/2/2008 Prince Amukamara DB-CB 193.2 13.3 180.0   7/23/2008 Prince Amukamara DB-CB 192.4 12.9 179.5   2/20/2008 Prince Amukamara DB-CB 196.6 15.3 181.2   12/5/2007 Prince Amukamara DB-CB 190.4   13.8 176.6     12/14/2009 Kenny Anderson DL-DE 247.0 15.2 37.5 209.5 -7.6 -0.4 7/28/2009 Kenny Anderson DL-DE 255.0 17.7 45.1 209.9 9.9 2.1 5/3/2009 Kenny Anderson DL-DE 243.0 14.5 35.2 207.8   3/24/2009 Kenny Anderson DL-DE 238.7 34.2 204.5   12/1/2008 Kenny Anderson DL-DE 234.4   32.9 201.5    
  24. 24. SPORTS SUPPLEMENTS <ul><li>Supplement Regulation </li></ul><ul><li>Loosely regulated by the FDA (Food & Drug Administration) </li></ul><ul><li>No guarantee that products are pure… </li></ul><ul><li>Companies can make claims without any scientific proof </li></ul><ul><li>Purity </li></ul><ul><li>Athletes have tested positive for substances not listed on the nutrition facts panel of dietary supplements </li></ul><ul><li>Testing has shown products to contain minimal amounts of active ingredients </li></ul><ul><li>Products have been found to contain substances not listed on the ingredients panet </li></ul><ul><li>Food First </li></ul><ul><ul><li>Energy Needs </li></ul></ul><ul><ul><li>Protein Needs </li></ul></ul><ul><ul><li>Nutrient Timing </li></ul></ul><ul><ul><li>Vitamin & Mineral Needs </li></ul></ul><ul><ul><li>Hydration </li></ul></ul>
  25. 25. SPORTS SUPPLEMENTS <ul><li>Companies with 3 rd Party Testing </li></ul><ul><li>Advocare </li></ul><ul><li>8-Ball Nutrition / FSI Nutrition </li></ul><ul><li>USANA </li></ul><ul><li>Pure Sport </li></ul><ul><li>EAS </li></ul><ul><li>Cytosport </li></ul><ul><li>3 rd Party Testing </li></ul><ul><ul><li>NSF </li></ul></ul><ul><ul><li>Informed Choice </li></ul></ul>
  26. 26. SPORTS SUPPLEMENTS <ul><li>Strong Supporting Research </li></ul><ul><li>Creatine </li></ul><ul><ul><li>Monohydrate </li></ul></ul><ul><ul><li>Citrate </li></ul></ul><ul><ul><li>Kre-alkalyn </li></ul></ul><ul><li>Beta-Alanine </li></ul><ul><li>Caffeine </li></ul><ul><li>Fish Oils* </li></ul><ul><li>Whey Protein/Weight Gainers </li></ul><ul><li>Some Supporting Research </li></ul><ul><li>BCAA </li></ul><ul><li>Arginine </li></ul><ul><li>Multi-vitamin* </li></ul><ul><li>Antioxidants* </li></ul><ul><li>Weak Supporting Research </li></ul><ul><li>Glutamine </li></ul><ul><li>CLA </li></ul><ul><li>Carnitine </li></ul>
  27. 27. Alcohol <ul><li>Known as a priority fuel </li></ul><ul><ul><li>Toxic to cells </li></ul></ul><ul><ul><li>Suppresses fat oxidation as well as CHO and PRO </li></ul></ul><ul><ul><li>Diverts fat to storage by providing the alternative energy source for the body </li></ul></ul><ul><ul><li>Metabolized quickly, as a DRUG </li></ul></ul><ul><li>Impact on Performance </li></ul><ul><ul><li>More than 1 drink per day can negatively affect reaction time, coordination, and energy metabolism. </li></ul></ul><ul><ul><li>Current research indicates that the impact of even moderate alcohol use on athletic performance is much more significant than was originally thought. </li></ul></ul><ul><ul><li>Just 2-3 drinks will impact your bodies even after the blood alcohol concentration has returned to zero. </li></ul></ul>
  28. 28. Alcohol <ul><ul><li>PERFORMANCE EFFECTS </li></ul></ul><ul><ul><li>Decreased motor coordination (18 hours) </li></ul></ul><ul><ul><li>Depleted aerobic capacity and negative impact on endurance (48 hours) </li></ul></ul><ul><ul><li>Impaired reaction time, proprioception/balance, hand-eye, fine, & gross motor coordination (48 hours) </li></ul></ul><ul><ul><li>Decrease in strength (48-72 hours) </li></ul></ul><ul><ul><li>Increased fatigue - getting tired during workouts/practice more quickly </li></ul></ul><ul><ul><li>Difficulty in regulation of body temperature, resulting in an increased risk of heat illness (36 hours) </li></ul></ul><ul><ul><li>Dehydration </li></ul></ul><ul><li>  </li></ul><ul><ul><li>METABOLIC EFFECTS </li></ul></ul><ul><ul><li>Impairs glycogen restoration </li></ul></ul><ul><ul><li>Increases storage of fat and body composition </li></ul></ul><ul><ul><li>Impairs protein synthesis & muscle recovery </li></ul></ul><ul><ul><li>Suppresses the immune System </li></ul></ul><ul><li>  </li></ul>

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