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Clinic nutrition2014
- 1. Nutrition and Nutritional Supplements in Sports
- 2. Performance Influencing Factors Genetics Training and Conditioning Nutrition
- 3. Determinants of the Athlete’s Energy Requirements During intense exercise Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source During prolonged exercise Fat stores are predominant fuel source Fitness level of the athlete Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores
- 4. Formula for Estimating the Body’s Calorie Requirements Sedentary person Weight (kg) x 25 Moderately active person Weight (kg) x 30 Active person (endurance athlete) Weight (kg) x 40 Underweight person Weight (kg) x 45 kg = lbs / 2.2
- 5. Carbohydrates Non-essential nutrient (human body can make sugar) Simple (sugars) and Complex (starches) Major fuel source for exercising muscle Athletes should ingest 6 to10 gm/kg/day 60 to 70% of total calories should come from carbohydrates Complex carbohydrates (starches) are preferable During exercise Athletes should consume 25 to 30 gm of carbohydrate for every 30 minutes of exercise Athletes should drink 6 to 8 ounces of water or sports drink for every 10 to 15 minutes of exercise
- 6. Carbohydrates After exercise Athletes should consume 1.0 to 1.5 gm/kg immediately post exercise and again one hour later To replace muscle glycogen stores To prevent gradual depletion of muscle glycogen stores over time caused by repetitive daily bouts of heavy exercise To decrease muscle breakdown
- 7. Why Complex Carbohydrates? Compared to ingesting simple carbohydrates, ingesting complex carbohydrates: Increases muscle glycogen stores better Improves performance and delays fatigue Promotes faster stomach emptying Causes less stomach upset and indigestion Leads to lower blood sugar and insulin levels Provides other beneficial nutrients Fiber, vitamins and minerals
- 8. Pre-exercise Meal Importance Less hunger before and during exercise Maintains optimum glycogen stores Recommendations Emphasize complex carbohydrates (starches) 1 to 4 gm/kg about 1 to 4 hours prior to event Consume less closer to event Avoid high fat and high protein foods Slower gastric emptying can cause stomach upset Avoid high fiber or gas forming foods Can lead to crampy abdominal pain
- 9. Carbohydrate Loading Increases the body’s pre-exercise glycogen stores by 50 to 100% Benefits endurance athletes who compete for longer than 90 minutes Can increase endurance up to 20% Can increase performance by 2 to 3%
- 10. Comparison of Diets Low CHO diet (40% kcal from CHO) Double cheeseburger Medium fries Chocolate milkshake High CHO diet (70% kcal from CHO) 12 inch sub sandwich (lots of vegetables & no mayo) 500 ml apple juice 250 ml chocolate milk banana
- 11. Effects of Diet on Muscle Glycogen Content 140 120 100 80 60 40 20 Time Muscle Glycogen (mM/kg wet wt) High CHO Low CHO
- 12. Carbohydrate Snacks Foods supplying 50 grams CHO 500 ml juice 3 medium pieces of fruit 1 honey sandwich 2 breakfast bars 1 sports bar (check label) 1.3 bagels 1/2 cup dried fruit 1 cup white rice 1 baked potato *average 70 kg endurance athlete should consume 560 grams CHO per day
- 13. Carbohydrate Loading: One Example of How Days prior to event Exercise duration Carbohydrate intake 6 90 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 3 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 1 rest 10 gm/kg/day
- 14. Protein Athletes require more protein than non-athletes 12 to 18% of total calories should come from protein Protein intake should be tailored to type of training 1.2 to 1.4 gm/kg/day recommended for endurance athletes 1.7 to 1.8 gm/kg/day recommended for strength athletes Average American diet provides 1.4 gm/kg/day Adequate calorie intake is just as important as adequate protein intake for building muscles Too much protein intake can be bad Excess protein calories are stored as fat Excess protein intake can lead to dehydration and may contribute to kidney problems
- 15. Fat Major source of energy 25 to 30% of total calories should come from fat Less than 10% of total calories should come from saturated fats Cholesterol intake should be less than 300 mg/day Average American diet provides 37% of total calories from fat
- 16. Nutritional Supplements 1994 Dietary Supplement Health and Education Act Definition of a supplement Any product that contains vitamins, minerals, amino acids, herbs, botanicals or a concentrate, metabolite, constituent, extract or combination of any of these ingredients Removed dietary supplements from FDA regulation on the front end FDA must prove a supplement is dangerous before its sale can be prohibited
- 17. Nutritional Supplements 1994 Dietary Supplement Health and Education Act Manufacturers do not have to provide scientific proof of claims Manufacturers cannot state product is meant to diagnose, treat, prevent or cure a disease but can make indirect suggestions Created a multi-billion dollar industry that continues to grow rapidly
- 18. Vitamins and Minerals Essential nutrients Human body needs these to produce energy No evidence in U.S. studies that taking vitamin and mineral supplements improves athletic performance Being deficient in vitamins or minerals is rare in the U.S. compared to the rest of the world A few studies outside U.S. showed an effect Did population studied have some baseline deficiency treated with these supplements? Vegetarian athletes are at risk for being deficient in vitamins B12, D, riboflavin, iron, zinc and calcium Athletes who are strict vegetarians should take a multivitamin to prevent deficiencies and a calcium supplement (1000 mg/day) to help prevent bone loss
- 19. Conclusions Nutrition plays an important role in an endurance athlete’s ability to perform Proper nutrition in combination with sound and proven training techniques can help endurance athletes to maximize their genetic abilities Certain nutritional supplements have not demonstrated any performance benefit in studies
- 20. Conclusions Certain nutritional supplements can have potentially dangerous side effects Further legislation is needed to address the dangers of some nutritional supplements Professionals in the community need to be resources of good information for athletes, parents and coaches Physicians Physician assistants Nurse practitioners Athletic trainers School nurses Dieticians