Sports Nutrition The Right Fuel The Right Time For The Right Result

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Sports NutritionThe Right Fuel _at_ The Right Time
For The Right Result
By LTC John A. Ruibal MS,RD,CSSD,LD
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A good Sports nutrition diet will not make an
average athlete World class, but a poor sports
nutrition diet can make a World Class Athlete
Average.
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AGENDA

• Hydration
• Protein
• Carbohydrates
• Fat
• Pre workout Nutrition
• Recovery Nutrition
• Supplements / Sports foods

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Hydration Needs

• A Simple 1 2 loss of Body Water can cause as
  much as a 10 -15 decrease in Performance
• That equals an additional 24 - 36 minutes for a 4
  hour marathon time.

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Effect of Dehydration on Physical Performance

• .5 Increase strain on the heart
• 1 drop in body wt from fluid loss decrease
  aerobic endurance
• 3 Decrease in muscular endurance
• 4 Decrease muscular strength Decrease in fine
  motor skills Heat Cramps
• 5 Heat Exhaustion, Cramping, Fatigue, Reduced
  mental capacity
• 6 Heat Stroke, Physical exhaustion, Coma

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You Know your Dehydrated When

• Your weight is dramatically lower from the day
  before. If you feel lighter you need to start
  hydrating. If you are 2 lbs lighter then the day
  before you will need a liter and a half to get
  back into hydration status
• Urine color is dark yellow
• If you are thirsty

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Hydration Guidelines

• PREPARE YOURSELF
• Before exercise 2-3 hours drink 17 20oz of
  fluid and another 7-10oz of fluid 10 20 minutes
  before event
• DRINK OFTEN
• Drink 28 40oz of fluid per hour ( at least 7-
  10 oz every 15 minutes during activity
• REHYDRATE WITHIN 2 HOURS AFTER EXERCISE
• Drink 20 24 oz for every pound lost during
  activity

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TIPS

• Drink smaller amounts more often.
• Drink cool fluids when possible 50 58 degrees
  will get absorbed faster than room temp
• Drink fluids that have a sugar concentration of
  6 or less. Water, Gatorade, crystal light
• Drink at least on glass of water with each meal
  in addition to other beverages
• Lightly salt foods with meals
• Avoid excess protein from foods or supplements

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Protein Needs of the Athlete

• Questions to ask
• What are my protein needs for the activities I am
  training for?
• How much am I getting from my diet?
• How much am I getting from Sports foods?
• Do I need a supplement?

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Convert your weight to Kg

• Take your weight in pounds and divide by 2.2
• 150 pounds / 2.2 68Kg
• 175 pounds / 2.2 80Kg
• 200 pounds / 2.2 91Kg
• 225 pounds / 2.2 102Kg

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Protein Needs for various Activities

• Basketball 1.2 - 1.4g per Kg
• Cycling 1.2 - 1.4g per Kg
• Endurance 1.2 1.4g per Kg
• Strength Training 1.6 1.8g per Kg
• Maximum protein the body can turn into muscle is
  2.0 g / kg /day

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How Much is in My Diet
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Protein content of foods

• Milk / Yogurt 8g / 8oz
  serving
• 1 oz meat 7g per serving
• Eggs 7g per
  serving
• Breads and Grains 3g per serving
• Fruits and vegetable trace
• Sports foods/ Bars, Gels
  varies can be as high
  as 25g / serving
• For every additional 100g protein 700ml of fluid
  is required for removal of metabolites through
  the urine

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Carbohydrates

• Gives us the energy to train
• If you do not get enough then Protein will be
  used first for energy not muscle growth
• Helps with recovery after hard training or
  workouts
• How much do you need?
• Do I need to supplement?
• How much am I getting in my diet

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How Much do you need

• Non Training Days
• 4g / Kg / Day
• Medium to Hard Training Day
• 6g / Kg / Day
• Extended Hard Training Days
• 8 10g / Kg / Day

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Where do you get carbs

• Fruits- Fresh, canned, dried, juices
• Breads/grains
• Rice
• Pasta
• Potatoes
• Starchy Veggies succotash, Mixed veggies
• Cereals- Oatmeal, grits, Dry cereal

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Fats

• How much do I need?
• What is the minimum amount of fat I should have
  in my diet?
• What Fats are better for me?

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How Much Fat?

• 1 g / Kg / Day
• 15 is the Minimum No evidence that below this
  level is beneficial

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Where is the good Fat

• Fat that comes from Vegetable sources
• Mono unsaturated
• Olive oil
• Canola oil
• Poly unsaturated
• Vegetable oil

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Food sources

• Meats, Diary and fats derived from animal sources
  should be limited to 7 of diet.
• Olives, nuts, Avocados, peanut butter
• Watch out for foods with Trans Fats A lot of
  snack foods contain these

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Pre Workout Nutrition

• Help you feel comfortable, energetic, alert and
  ready to go
• Fuel muscles Top off glycogen levels
• Fuel brain
• Provide fluids to ensure hydration status and
  control core body temperature

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Pre Workout Nutrition

• 4 hours before workout 400 kcals of Carbohydrate
• 3 Hours prior to workout 300 kcals from
  carbohydrate
• 2 hours prior to workout 200 kcals from
  carbohydrate
• Within 1 hour prior to workout 100 kcals from
  carbohydrate

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Hydration Guidelines

• PREPARE YOURSELF
• Before exercise 2-3 hours drink 17 20oz of
  fluid and another 7-10oz of fluid 10 20 minutes
  before event
• DRINK OFTEN
• Drink 28 40oz of fluid per hour ( at least 7-
  10 oz every 15 minutes during activity
• REHYDRATE WITHIN 2 HOURS AFTER EXERCISE
• Drink 20 24 oz for every pound lost during
  activity

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During Exercise

• Maintain fluid and body temp
• Maintain blood sugar levels
• Fuel muscles and brains
• Delay fatigue

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Recovery Nutrition

• Rehydrate
• Begin recovery of damaged muscles
• Refuel energy stores

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Rehydrate

• Replace 1.5 times weight loss with fluids within
  2 hours
• If you lost 1 pound during the workout you will
  have to drink 24 oz to get back to hydration level

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Recovery of damaged musclesand energy stores

• Consume 1.5g carbohydrate/Kg/ body weight within
  15 minutes after workout
• Consume 1g of Protein for every 4g of
  carbohydrate
• Rest Allows the body time to refuel and
  regenerate

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Convert your weight to Kg

• Take your weight in pounds and divide by 2.2
• 150 pounds / 2.2 68Kg
• 175 pounds / 2.2 80Kg
• 200 pounds / 2.2 91Kg
• 225 pounds / 2.2 102Kg

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80Kg example

• 80 x 1.5g carbohydrate 120g
  480 calories of carbohydrate
• Protein 120 / 4 30g protein
  120 calories of protein
• This should be consumed starting within 15
  minutes after the workout up to 2 hours post
  workout

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Recovery Nutrition

• Between the 4 and 6 hour post exercise - A well
  balanced meal mostly carbohydrate should be
  consumed
• Maintain hydration status
• Consume another well balanced meal 4 6 hours
  after last meal
• Supplement with healthy carbohydrate snacks to
  meet carbohydrate needs

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Supplements

• Should be used only after evaluating diet
• Ask
• Is there science to back up the cliams of the
  supplement?
• Am I doing everything I can about eating right?
• Do I need as much as the directions on the label
  call for?
• Am I using the supplement properly

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Supplements

• Placebo Effect 33 of supplement takers will
  get a benefit because they believe what they are
  taker is working
• Protein No add benefit to taking more than 2g /
  Kg / day

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Creatine

• What is Creatine?
• Creatine, a compound found naturally in the body,
  is a key player in energy production,
  particularly within skeletal muscles.
• Creatine stores in skeletal muscles are the first
  source of energy when exercise begins.
• Creatine is found in foods, like beef, poultry
  and fish, but is also available in many
  commercial, over-the-counter, dietary
  supplements.
• Creatine should NOT be confused with creatinine

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What about Creatine Supplements?

• Creatine supplements may promote increases in
  explosive strength or enhance performance of
  short burst, high-intensity activities, like
  weight lifting and sprinting, but the effects are
  typically apparent only during the first few
  moments of activity.
• Creatine supplements also increase body weight
  and may help build muscle mass.
• The benefits of taking creatine supplements will
  be noted only when a regular physical training
  program emphasizing high-intensity types of
  exercise is sustained.
• Creatine supplements do not appear to improve
  performance of endurance activities, like
  long-distance running.
• Not everyone who takes creatine supplements
  improves performance or gains muscle mass the
  reasons are not completely understood, but may
  relate to genetic and dietary differences

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Are there any risks when taking Creatine
Supplements?

• Common, consistently reported side effect weight
  gain.
• Isolated events, not proven in studies but
  reported in association with creatine muscle
  cramping, gastrointestinal disturbances, kidney
  problems, and worsening dehydration. Some of
  these adverse events were associated with very
  high doses of creatine or taking creatine in
  combination with other unsafe supplements, such
  as ephedrine.
• Concerns Because the FDA does not regulate
  dietary supplements like it does over the counter
  drugs, supplements may not be as pure as stated
  on the label and may have potentially harmful
  contaminants.
• Bottom Line on Safety Many healthy individuals
  have supplemented with creatine at doses of 20
  grams per day for 5 days followed by less than 10
  grams per day without serious complications, in
  terms of kidney and liver function. A dose of 3
  grams/day is adequate.

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CreatineSummary

• If taking creatine, 3 grams/day is a safe dose
  and sufficient to maximize muscle creatine
  levels a loading phase is not necessary.
• As with any dietary supplement or work-out
  regimen, always drink plenty of fluids.
• Discuss your use of dietary supplements with a
  doctor or other health care professional.
• If you purchase dietary supplements, find a
  reputable dealer and check ConsumerLab.com or
  other independent research company (such as USP,
  NSF), to determine product purity and grade.
• Persons who are overweight should not use
  creatine because of its known effect on body
  weight

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Kenyan Trainingdiet

• Owen Anderson followed the Keynan national team
  last year to discover the nutrition secrets of
  the best runners in the world

Patrick Makau Musyoki 5856 Berlin half
Marathon 1 April 2007
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Kenyan Trainingdiet

• High Carbohydrate 76.5
• Protein 13.4
• Fat 10.1
• Three workouts a day, rest and recovery nutrition
  between workouts
• NO Supplements, Not even vitamin and mineral
  supplements

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Kenyan Trainingdiet

• Eat cheap, simple, healthy foods. The Kenyans'
  high-carbohydrate, low-fat diet revolves around
  ugali (corn-meal porridge), delicious vegetable
  stews, beans and bean soup, greens, plantains,
  passion fruit, cabbage, and rice. All of these
  foods are filling and satisfying and contain rich
  lodes of vitamins and minerals. Contrary to
  popular belief, Kenyan-runners' diets are quite
  adequate in protein, provided by complementary
  combinations of grain and vegetables as well as
  sprinklings of lean chicken, goat, milk, and an
  occasional egg. Overall, dietary fat, especially
  saturated fat, is as sparse as slow race
  performances.

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Summary

• Make small changes to eating habits
• Enjoy the training experience
• The harder you train, the easier it is to make
  changes to your eating habits
• Work for the 75 solution

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Questions?