Performance Nutrition: Fueling your Success

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Performance NutritionFueling your Success

• Christine Karpinski, MA, RD, LDN, CSSD
• Nutrition Edge Inc.

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Nutrition vs Diet
CARBS PROTEIN FAT VITS/MINS
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CARBOHYDRATES
CARBS
CARBS PROTEIN FAT VITS/MINS
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PROTEIN FAT
PROTEIN FAT
CARBS PROTEIN FAT VITS/MINS
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Vitamins Minerals
Vitamins Minerals
CARBS PROTEIN FAT VITS/MINS
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Hydration
Fluids
CARBS PROTEIN FAT VITS/MINS
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Peak Fitness vs. Over-Training

• There exists a very fine line between
• peak fitness and over-training
• Its all about RECOVERY...
• TRAINING
• NUTRITION
• REST

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Optimal MetabolismKeep BG Normalized

• If you keep your blood glucose within
• normal ranges, your body will
• 1) choose fat as fuel
• 2) store protein in muscles
• 3) use carbs only for quick energy
• 4) sustain a high level of energy
• 5) decrease carb/sugar cravings
• Each time your blood glucose
• bottoms out your body will
• 1) lose energy
• 2) store fat
• 3) breakdown muscle tissue
• 4) crave carbs/sugar

Normal Range 90-120 mg/dl
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Not Enough CaloriesThe Self-Destructive Cycle
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Overtraining

• Prolonged sensation of fatigue due to training
• too long
• too intense
• too frequent
• minimizing the bodys ability to adequately
  recover
• Results
• decreased performance
• unexplained weight loss
• increased heart rate systolic blood pressure
• injury illness

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Fuel Utilization
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What energy systems are utilized during endurance
activities?
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Energy Needs

• Carbs
• 6-10 g per Kg body weight
• (up to 19 g/Kg)
• Protein
• 1.2-1.8 g per Kg body weight
• (up to 2.0 g/Kg)
• Fat
• 20-35 of total calories
• Fluids
• 1 ml per Kcal expended

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Calculation/Conversions

• ____ lbs 2.2 ____ Kg
• ____ Grams Carbs X 4 ____ calories
• ____ Grams Protein X 4 ____ calories
• ____ Grams Fat X 9 ____ calories
• ____ ml 240 ____ cups
• 1 cup 8 ounces

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Carbohydrate The Ultimate Fuel

• Body prefers to use carbs for energy
• Carbs are used in all metabolic pathways
• Anaerobic - muscle glycogen, blood glucose
  lactate
• Aerobic - Krebs cycle fully oxidizes
  carbs/pro/fat to yield ATP
• Protein-Sparing Effect
• What is Carbohydrate?
• Carbs are part of starches, sweets, fruits,
  vegetables, fiber, dairy
• Complex carbs (pasta, potatoes, rice, vegetables,
  etc.) are the most nutrient dense versus simple
  carbs (fruit, sugar, honey, corn syrup, etc.)
• The Glycemic Index - useful tool?
• All carbs are eventually broken down to Glucose
  (simple sugar)
• Its critical to replenish Glycogen Stores
  between exercise bouts!
• FIBER

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Muscular glycogen depletion

• 60 minutes of high-intensity exercise decreases
  liver glycogen by 55, whereas 120 minutes almost
  totally depletes liver and muscle glycogen.
• Hawley, J., et al. (IJSM, 1994)
• Even maximal, repetitive 1 to 5 minute bouts of
  exercise (e.g. track, soccer, field hockey,
  football, etc) have been shown to dramatically
  lower glycogen reserves.
• Simard, C., et al. (RQES, 1988)

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ProteinRegulation Repair

• Functions anabolic (build maintain tissue),
  energy, enzymes, hormones, antibodies, osmotic
  equilibrium, etc.
• Only contributes about 5 of fuel (if glycogen
  stores are depleted, it protein may contribute
  2-4 times as much)
• The Free Amino Acid Pool - constant cycle of
  breaking down and building up muscle tissue
• NO AMOUNT OF PROTEIN WILL INCREASE LEAN BODY MASS
  IF INADEQUATE CALORIES (AND CARBS!)
• How much? 1.2-2.0 g per Kg Body Weight
• Animal vs. Plant Protein
• Excess Protein used as fuel or stored as fat!!!

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FatIts Not All Bad

• Functions Fuel, Cell Membrane Structure,
  Transportation of hormones vitamins, slows
  digestion, etc.
• Saturated (animal) vs. Unsaturated (vegetable)
• Essential Fats omega-3 omega-6
• How Much? 20-35 of calories - depending on
  sport/goals
• Athletes use a higher percentage of fat for fuel
  versus untrained individualstherefore sparing
  glycogen expenditure and muscle tissue catabolism

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Pre-Workout

• (2-4 hours prior)
• Small Mixed Meal/Snack
• Complex carbs/moderate glycemic index
• Not too much fiber!
• Protein 2-3 servings
• small amount fat
• Ex energy bar, yogurt trail mix, fruit
  low-fat cheese, turkey whole wheat, PBJ sandwich
• FLUIDS 4 cups 4 hours prior
• 2 cups 2 hours prior
• 1 cup 15-20 mins prior

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Carbohydrates and Performance
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During Workout

• Carbs 30-60 grams per hour
• Simple sugars/High-glycemic index (some mod-GI?)
• NO protein
• NO fat
• FLUIDS 6-10 oz. (avg. 1 cup) every 10-20
  minutes

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Post-Workout

• Immediately
• 30-minute Window Period
• Carbs ½ gram per pound (1 g/Kg BW)
• simple sugars / high-glycemic index
• Repeat at 2 hours-post (and again at 4
  hours-post)
• 6-20 grams protein
• little or no Fat
• Ex Protein-Carb Drink/Powder
• Chocolate Milk
• if all else fails, take a sports drink until
  you can eat a balanced meal
• Fluids 2 cups for every pound lost

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Engineered Products

• Sports Drinks
• glucose (dextrose), maltodextrins glucose
  polymers, high-fructose corn syrup
• 6-8 carb concentration (14 g / 8 oz.)
• Low osmolality
• Sodium 110 g / 8 oz.
• Energy Bars
• Choose high-carbohydrate (fiber)
• Avoid saturated fat (fractionated palm oil)
• Avoid sugar alcohols and glycerol
• Gels
• Honey and brown rice syrupslow release
• No other nutrients/additives needed
• New Products
• Clif Shot Blocks, Sport Beans, etc

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Sports Drinks, Gels, Bars
SOURCE Sports Nutrition A Practice Manual for
Professionals, 4 th ed. SCAN Dietetic Practice
Group, Marie Dunford, editor. ADA 2006
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Chocolate Milk vs Engineered Shake
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Popular Sports Supplements

• Creatine
• Caffeine
• Ephedra
• Branched-Chain Amino Acids
• Glutamine
• Arginine
• HMB
• Medium Chain Triglycerides
• Ribose
• Carnitine
• Androstendione, DHEA, pyruvate,
  phosphatidylserine chromium, vanadyl sulfate,
  CoQ10
• Special Consideration...Joint Support Complex

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NCAA Division I Supplementation Policy

• IF SUPPLIED BY INSTITUTION
• Permissible Non-muscle-building nutritional
  supplements (
• Energy bars Meal-replacement drinks
• Vitamins and minerals Electrolyte-replacement
  drinks
• NOTE provided they do not contain any
  NCAA-banned substances
• Nonpermissible -
• Amino Acids Glycerol Chrysin HMB
• Condroitin l-Carnitine Creatine Melatonin
• Ginseng Pos-2 Protein Powders Tribulus
• IF PURCHASED BY INDIVIDUAL
• Anabolic steroids Caffeine (urine concentration
  15 mcg/ml)
• Diuretics and related compounds Ephedrine
• Androstendiol Androstendione
• DHEA DHT
• Human Growth Hormone Norandrolone
• Norandrostendiol Norandrostendione
• Phentermine Testosterone and related compounds

CAUTION Whether you knowingly take a banned
substance (because a product was tainted) doesnt
make ANY difference!!!
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Special Considerations

• Dehydration performance suffers if youve lost
  only 2 of your body weight
• follow the hydration schedule!
• Hyponatremia not enough sodium (/or too much
  water)
• Immune System Depression high cortisol levels
  b/c too low carbs extremely intense training
• Minimize with adequate carb intake
• consider glutamine and BCAA supplementation

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Make it Work!!

• ShopPlanPack
• Length of event/meet
• Feasibility of eating
• Refrigeration/Heating
• Space for storage and transport of supplies
• Practice the nutrition plan

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Perishable and Nonperishable Foods