Beruflich Dokumente
Kultur Dokumente
Documentation of special foods and nutrition strategies dating WAY back. Greek Olympians in 300BC used specific mushrooms to enhance performance In 1800s Dutch swimmers used caffeine before races, Belgian swimmers dipped sugar cubes in ether before racing.
Evolution of Gatorade in 1960s by 4 physicians at the University of Florida to help the football team. Initially met with skepticism that taking in sugar and salt could be beneficial it caught on fast! Late 1980s; some colleges, university and professional teams began hiring and consulting with RD WellWell-known athletes started crediting nutrition with their success.
LabLab-Based Sports Nutrition research started in 1960s at Ball State University under direction of Dr. David Costill
Supplementation
Treatment
Diet/Nutrition
Fueling to boost activity performance on a daily basis Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating
Weight loss Strength loss Lethargy Chronic Fatigue Soreness, joint pain Micronutrient Deficit Respiratory Infections Diminished Performance Overtraining Syndrome
1900 kcal/day
7,000+ kcal/day
7,5007,500-8,500 kcal/day
Energy Needs
Basic Calorie Requirement
1515-30 kcal/#
Energy Needs
Calories/#
LOW - sedentary ACTVE (30-60min) (30MODERATE (1-1.5hr) (1HIGH (1.5-2hr) (1.5VERY HIGH (2-3hr) (2-
120#
1560- 1800 15601920-2160 19202280-2520 22802640-2880 26403000-3600 3000-
160#
2080-2400 20802560-1880 25603040-3360 30403520-3840 35204000-4800 4000-
240#
3120-3600 31203840-4320 38404560-5040 45605280-5760 52806000-7200 6000-
A muscle is like a sponge Keep muscles full of fuel Carbohydrates reach muscles quickly Substrate used to form Glycogen Glycogen is the PRIMARY energy source
Maximum endurance time: Fat and protein diet 57 min Normal mixed diet 114 min High-carbohydrate diet 167 min
Carbohydrate
THE CHALLENGE? Maintain CHO supply to muscles and slow its depletion by using fat as fuel
Carbohydrates = FUEL
30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#) 4(1.81 hour intense training/day: 7gm/kg (3gm/#) 1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#) 8(3.52-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#) 9(4Ultra endurance athlete: >12gm/kg (5.5gm/#)
Sample Athlete
Male soccer player Training 2-3 hours/day 2165 lbs = 75kg 9gm CHO/kg = 675 gm CHO
675g
Protein
Role in Exercise?
Muscle growth and repair Supplies 10% of fuel when glycogen stores are low Supplies 5% of fuel when glycogen stores are high Aids in repair/recovery following muscle damage
Some research supports up to 2 gm/day Protein intake and timing of protein intake are both important for increasing lean muscle mass Eating protein several times a day may enhance availability of amino acids during workout Going into strength workouts well nourished may enhance strength gains and decrease protein losses Refueling immediately after workouts with a carbohydrate/protein mix is essential for strength gains
Vegetarian Athletes
Vegetarian athletes (like others) must learn to complement proteins Vitamin B12, calcium, iron, and zinc Eating enough calories can be difficult
in bulk &
in calories
Nutrition MISTAKE
Thinking that.
Breakfast: 1 cup iron-fortified cereal iron(5mg) 1 cup skim milk or soy milk 12oz Orange Juice (vitamin C) Lunch: Spinach Salad w c sunflower seeds & Drg (7mg) Veggie Burger w cheese on bun (3mg) 1 fruit yogurt (vit C)
Snack 2 oatmeal raisin cookies (3mg) Dinner Tofu/Broccoli stir fry or 2 slices cheese pizza (6mg) 1 cup rice (1mg) 1 cup ice cream
Nutrition MISTAKE
Thinking that. Vitamins and minerals give athletes extra energy they need to compete
Act as co-factors to unlock the chemical energy stored in cofood Meals rich in grains, vegetables, fruit, meat and dairy give athletes energy Multi vitamin/mineral supplement may be necessary for some as an insurance policy
Calcium:
Most girls age 12-19 consume ~790mg/day 1250% of adult women consume < 700mg
*(Exercise Sport Science Review, 2006)
Look for no more than 100% USRDA of any one vitamin or mineral Take only one each day
Hydration
Components of Muscle
20% Protein
75% Water
5% other
heart rate
cardiovascular function
-less O2 and nutrient-rich blood to muscles nutrient-more reliance on anaerobic system
cramping, fatigue
Impaired Performance!
140-138=32 ounces of fluid lost + 32 ounces consumed = 64 ounces of 140sweat loss per 2 hours or 32 ounces loss per hour!
This is an example to drink at least 8 ounces of fluid every 15 minutes or double current intake
Dehydration
Planned rehydration is necessary typically only 1/3 to 2/3 of the volume lost is replaced voluntarily
Hockey player ave. loss of 3-5% 31 # weight loss = 16 oz. of fluid 160 # player loses 5% ~ 8 # 8 # requires 128 oz of fluid to equal loss ~6 20 oz sport bottles = 128oz [3.8L] actually recommend 150% ~ 10 20oz20oz-sport bottles [5.9 L]
Nutrition MISTAKE
Thinking that. Sports drinks are only needed for exercise lasting more than an hour
Not always true if the activity is intense & occurs in hot, humid conditions Sports drinks actually drive thirst Very easy way to improve performance, fight dehydration, and decrease recovery time
HFCS 20g HFCS 19g sucrose/ 15g glucose PR*Solutionfructose PR*Solutionfructose 30g maltodextrins/ Succeed Ultra sucrose/ 14g maltodextrins Red Bull sucrose/ 28g glucose Coke HFCS 27g Orange juice fructose/ 29 glucose
WHAT ABOUT.
300mg caffeine!
Energy Drinks?
Different from Sports Drinks Contain caffeine, other stimulants, sugar, herbs and vitamins Safety concerns for athletes! Use nutrition, hydration, and lifestyle changes to improve energy level
Hyponatremia
Fluid/electrolyte disorder that occurs when Na level in blood is below normal (<136 mEq/L) Headache, malaise, confusion, swollen hands and feet, wheezy breathing Can lead to seizures, coma, death in severe cases Potential causes include: Excessive sweating, excessive Na losses in sweat, over drinking up to or during event, replacing sweat losses with only H2O, Intentional Urine Dilution (before drug testing)
Women MAY be more susceptible than men although the data is inconclusive Females are more diligent drinkers Female athletes are more likely to heed advice (exceed?) from coaches, experts One theory: Estrogen inhibits an enzyme responsible for helping the brain shed excess H2O
Exceptionally hot and humid day for October (88 degrees, 86% humidity at 10 am) Race was stopped at 3 hour mark 250+ racers hospitalized for heat related ailments Water stations ran out of water early Very limited sports drinks
PrePre-Exercise Fuel
PrePre-exercise fuel should:
Provide energy to working muscles Maximize blood sugar and glycogen stores Provide a psychological edge Minimize hunger during play Maximize hydration Be individualized
PrePre-Exercise Fuel
Meals should be 2/3 normal size Meals: 3-4 hours before competition 3Snacks: 1-2 hours before competition 1The closer they are to competition, rely more on liquids and small snacks CHO AMOUNT RECOMMENDED
1 hour before 0.5 gm CHO/# 2 hours before 0.5-1.0gm CHO/# 0.53-4 hours before 1.0-1.5gm CHO/# 1.0-
Carbohydrate guidelines
Pre-event 1-2 g/kg 1-2 hrs prior or 4Pre145 g/kg 3-4 hrs prior 3During 1 g/min later in exercise or 4040-65 g/hr or .5-1.0 g/kg/hr .5
Sport drink
~ 6-8 g protein + 1-1.5g CHO/kg BW within 30 minutes [1 61oz meat, 1 c milk, 1 Power Bar, OR 1/2c mac & cheese + ~ 50 carb] 6-10g CHO/kg BW per 24 hours
Recovery
First 30 minutes after exercise is critical Glycogen repletion occurs faster after exercise
Increased blood flow to the muscle Enzymes that produce glycogen are most active
Nutrition MISTAKE
Thinking that. Sports shakes, bars, and drinks can replace a balanced diet
Sports foods can provide an effective, convenient method for the athlete to boost his/her nutrient needs during training and competition. Missing key nutrients including phytochemicals, antioxidants, and fiber.
63
65
67
209#
225#
244#
Source: ESPN
Over 50% of the 2100+ active NFL players were obese with a BMI over 30 (2004)
JAMA 2005 No body comp, data taken from websites
EDUCATE them about increased risk for heat illness, asthma, future obesity, cardiac death Emphasize gain LBM Assess body composition, performance parameters, injuries Teach that bigger is not necessarily better (OK if genentics support) Make health a priority or at least on the radar
Must eat breakfast everyday Eat every 3-4 hours to keep 3blood sugar level Stay hydrated through day
If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."
Hippocrates c. 460 - 377 BC