Who cares about nutrition?

Dr Andrea Braakhuis, USOC

Optimal nutrition for a track and field athlete is somewhat more difficult to quantify than you might expect. What do we know to be true. 1. Athletes need a good power to weight ratio 2. Performance in training/performance suffers once thirst kicks in. 3. Competition days are long and stressful When it comes down it the factors vital to good performance are reliant on optimal nutrition. However, we so often see T&F athletes surviving on McDonalds, cocoa pops, fried food, and soda. Why is there a mismatch between the athletes perception on how important nutrition is, and the reality? I suspect 1. The athlete has had success on a poor diet 2. The athlete knows other athletes that have got away with it. 3. The coach doesnt value a good diet and therefore the athlete thinks its OK. 4. The event is short and therefore the athlete doesnt believe nutrition is important. 5. The athlete thinks their diet is better than it is. What is the likely outcome of a poor diet? Athletes with poor diets suffer shorter sporting careers Athletes prone to cramping, gut upsets, headaches because they generally dont eat well What is optimal diet for a T&F athlete?
http://www.freedigitalphotos.net/ima ges/view_photog.php?photogid=01

Resting Energy Expenditure for Athletes Age Males 10-18 18-30 30-60 (17.5 x body weight*) + 651 (15.3 x body weight*) + 679 (11.6 x body weight*) + 879

Females

(12.2 x body weight*) + 746 (14.7 x body weight*) + 496 (8.7 x body weight*) + 829

* Weight should be calculated in kilograms (kg). 1 kg= 2.2 pounds If we use an example 20 year old female sprinter, weighing 121lbs (55kg) and male at (154lbs) 70kg, the BMR will be 1.3 and 17.5MJ.

However, as an active athlete they need more energy than calculated by the REE. The REE is then multiplied by an activity factor that represents the training load at that time. During rest periods the activity factor may be 1.2, during heavy training as high as 1.8. If we use an activity factor of 1.5, this would bring energy requirements to 1950 Calories for our example female and 2630 Calories for our example male (70kg).

Grams of CHO intake per kilogram total body weight (assuming 4-5 g CHO/kg BW). Athletes needing to gain weight or high metabolism will require more. Talk to a sport dietitian for individual athlete plans. Athlete Weight in pounds (kg) Grams of CHO per day 100 (45) 200 110 (50) 325 120 (55) 250 130 (59) 265 140 (64) 290 150 (68) 300 160 (73) 330 170 (77) 350 180 (82) 370 So what about protein? T&F is a strength and power sport, and from a nutrition perspective treated as such. This will bring protein requirements to 1.5 g of protein per kilogram of body weight. While this sounds like a lot, very few athletes struggle to achieve this. Perhaps vegetarians. The timing of intake is important for those athletes needing to increase muscle mass. So all these numbers might be helpful to some of you, the majority simply want to know how to advise athletes on what to eat. This is where the plates come in (refer to picture). Plates are a great way to educate a complex message very simply, no accounting, no numbers, just copy this picture. Keep it simple. Extra bits Whats the scoop on beet juice? Should athletes be using caffeine? Whats the research on the inflammatory diet for athletes?

2012TRIALSSUPERCLINIC Dr.AndreaBraakhuis

NUTRITION FOR TRACK & FIELD

WHAT NUTRITION PRACTICES ASSIST PERFORMANCE

PERFORMANCE NUTRITION FOR TRACK & FIELD

Dr Andrea Braakhuis

NUTRITION FOR TRACK & FIELD

NUTRITION FOR TRACK & FIELD

SO WHY DONT ALL ATHLETES EAT BETTER?

BASIC THINGS THAT ALL ATHLETES SHOULD DO

Hydration

NUTRITION FOR TRACK & FIELD

NUTRITION FOR TRACK & FIELD

BASIC THINGS THAT ALL ATHLETES SHOULD DO

Hydration Monitoring

OPTIMAL NUTRITION
Resting Energy Expenditure for Athletes

Age Males Females 10-18 (17.5 x body weight*) + 651 (12.2 x body weight*) + 746 18-30 (15.3 x body weight*) + 679 (14.7 x body weight*) + 496 30-60 (11.6 x body weight*) + 879 (8.7 x body weight*) + 829 * Weight should be calculated in kilograms (kg). 1 kg= 2.2 pounds

2012TRIALSSUPERCLINIC Dr.AndreaBraakhuis

NUTRITION FOR TRACK & FIELD

NUTRITION FOR TRACK & FIELD

OPTIMAL NUTRITION
Total Energy Expenditure for Athletes

OPTIMAL NUTRITION Carbohydrate Requirements

Grams of CHO intake per kilogram total body weight (assuming 4.5 g CHO/kg BW) Athlete Weight in pounds (kg) Grams of CHO per day 100 (45) 200 110 (50) 325 120 (55) 250 130 (59) 265 140 (64) 290 150 (68) 300 160 (73) 330 170 (77) 350 180 (82) 370

The REE x activity factor that represents the training load at that time. During rest periods the activity factor may be 1.2, during heavy training as high as 1.8. If we use an activity factor of 1.5. This would bring energy requirements to 1950 Calories for our example female (121 lbs, 55kg) and 2630 Calories for our example male (155lbs, 70kg).

NUTRITION FOR TRACK & FIELD

NUTRITION FOR TRACK & FIELD

10

OPTIMAL NUTRITION
Protein Requirements

OPTIMAL NUTRITION
Protein Requirements (Ref: Lemon, 2000, AJCN)

IAAF Sport Nutrition Guidelines (2007): 1.2-1.7 g per kg body weight (BW) A small amount of high quality protein, combined with carbohydrate, enhances protein synthesis during the recovery period.
Tang, Moore, Kuijbida, Tarnopolsky, Phillips, (J App Physiol, 2009;107:987-992):

Maximal protein synthetic response is produced when resistance exercise is followed by the intake of protein that is high quality protein Maximal synthetic response to a training bout was achieved with the intake of 2025 g of high quality protein

Nutrition Diary Exercise

NUTRITION FOR TRACK & FIELD

12

NUTRITION EDUCATION-VISUAL

2012TRIALSSUPERCLINIC Dr.AndreaBraakhuis

NUTRITION FOR TRACK & FIELD

13

NUTRITION FOR TRACK & FIELD

14

NUTRITION EDUCATION-VISUAL

NUTRITION EDUCATION-VISUAL

NUTRITION FOR TRACK & FIELD

15

NUTRITION FOR TRACK & FIELD

16

SUPPLEMENTS

SUPPLEMENTS Bicarbonate/Citrate

Caffeine Used to reduce the perception of fatigue and improve motivation 1-2mg/kg BW improves mental alertness Larger doses cited in the literature (3-9mg/kg BW) may be beneficial Higher caffeine doses may increase side effects, particularly in high pressure situations such as international competition Ref: Bell & McLellan (J Appl Physiol, 2002, 93, 1227-1234)

Used to enhance buffering capacity of the blood. Usual for events lasting 1-4 minutes. Typical dose for strength and power involves 200mg/kg BW of sodium bicarbonate or 400mg/kg BW sodium citrate, taken in staggered doses 90 minutes before competition. Requires a large volume of water Ideal dosage is probably 300mg/kg BW, but difficult to tolerate Recent evidence for a benefit that training on bicarbonate may enhance training adaptations.
Ref: Tipton, Jeukendrup, Hespel (IAAF, Nutrition for the Sprinter, 2007).

NUTRITION FOR TRACK & FIELD

17

NUTRITION FOR TRACK AND FIELD

18

SUPPLEMENTS Nitrates 4-6 days, 500mL beet juice/day, improved 10-min performance Bailey, Winyard, Vanhatalo, Blackweel, DiMenna, Wilkerson, Tarr, Benjamin, Jones, 2009 Recent studies take acute 2 hours prior, Beet-it stamina shot, 200g beets Improved 5-km time trial performance Needs to be tested on elites. No risk of a positive test!!

INFLAMMATORY DIETS
Examples of Irritating Foods: Processed sugars and refined carbohydrates white flour, simple sugars Gluten Wheat, rye, spelt, barley Dairy milk, cheese Hydrogenated Oils Inflammatory Foods: Beef, Pork especially high in non-grass fed animals Cheese, ice cream Examples of Anti-Inflammatory Foods: Salmon Wild-caught, Omega 3 fatty acid foods Nuts walnuts, almonds, pecans, Dark Green leafy veggies kale, spinach, chard, Vit E and inflammatory-fighting carotenoids Fruits especially berries Sweet Potatoes Spices ginger, turmeric, garlic

2012TRIALSSUPERCLINIC Dr.AndreaBraakhuis

NUTRITION FOR TRACK AND FIELD

19

INFLAMMATORY DIETS
Scientific Evidence Overweight, Type II diabetes, Inflammatory bowel disease lose weight (exercise or diet) or reduce intake of excess animal protein (China study) Inflammatory profile improves (CRP, TNF, IL-6) Relevance to athletes? A low F&V intake worsens the inflammatory profile (1-2 servings/day) (Plunkett, 2010) A very low fat diet may worsen the inflammatory profile (Meksawan, 2004) Take home message: Eat F&V as the best anti-inflammatory diet Include healthy fats

Thankyou! Summary: Check dailyhydration(particularly duringracing) Athletesneedtotakeinadequate carbohydrateandprotein Usethevisualplatemodeltoeducate athletes Supplementstheicingonthecake