2. " The amount, composition and timing of food intake can profoundly affect sports performance"

3. PHYSIOLOGISTS  Nutrition  Fitness Testing  Research  Supplements  Injury Prevention

4.  Physiology  Body  Psychology  Mind  Biomechanics  Internal and External Forces

6.  My Pyramid replaces Food Guide Pyramid to provide food intake guidance based on age, sex, and level of daily exercise.  Recommend consuming between 45% and 65% of total calories from CHO.  Recommend consuming between 20% to 35% of total calories from Fat.  Recommend consuming between 10% to 35% of total calories from Protein.  Recommended meal composition includes 60% CHO, 25% protein, 15% Fat ( Institute of Medicine).

7.  Nutrient Consumption: Fit & Non-fit  Dietary Reference Intakes  Calorie and Macronutrient Needs  Pre workout (competition) Meal  Water  Carbohydrate  Fat  Protein  Adding Mass: Gaining Weight

8.  Active people do not require additional nutrients beyond those obtained in a nutritionally well balanced diet.  What physically fit actually eat.  Small differences in energy intake (low v high)  Higher dietary fiber & lower cholesterol intakes  Diets more closely approach recommendations  Sound human nutrition represents sound nutrition for athletes.

9. FOOD FOR ENERGY Energy from the diet is stored as body fat or glycogen (carbohydrate in muscles and liver) and can be broken down to provide energy. Glycogen is the main source of energy during short bursts of activity and at the start of exercise. There is only a small store of glycogen in the body, and as exercise continues the store becomes depleted and the body starts to use some fat to provide energy. Most people have quite a large store of body fat. People who are fitter use up their store of glycogen more slowly, and tend to use their stores of body fat for fuel more readily.

11.  Preferred fuel for aerobic and anaerobic energy systems  Delay fatigue in exercise lasting longer than 60 minutes  Essential role in recovery  Strength and power athletes require approximately 5-7gms/Kg body weight for hard training  Endurance athletes 7-10gms/Kg body weight Carbohydrates to fuel your training!

12. CARBOHYDRATE  Athletic performance limited by CHO availability  High intensity + long duration sports  High CHO diets maximize glycogen stores +  performance  Requirements sugar/starch, liquid/solid dependent on:  Timing + type of physical activity

13. More intense or prolonged training requires more carbohydrate  3 grams/lb body weight for 1 hour training  4.5 grams/lb body weight for 2 hours training.  5 grams/lb body weight for 3 hours training.  6 grams/lb body weight for 4+ hours training. How many calories per gram of CHO? Sources: Bread, Tortillas, Bagels, English Muffins, Cereals, Rice, Pasta, Vegetables, Potatoes, *Fruit, Fruit Juices, Sports Drinks, Soda Pop, Crackers, Pita, Pretzels, Popcorn

14.  Carbohydrate is the optimal fuel for exercise  Prolonged and intermittent, intense training depletes carbohydrate (glycogen) stores resulting in poor performance and fatigue.  Consume carbohydrate with every meal.  In general, carbohydrates (CHO) should always provide at least 55% of total daily calorie (TDC) intake. Ideally 60-70% of TDC.

15. A. Before exercise  pre-exercise fructose absorbs more slowly, but GI distress  consuming rapidly absorbed, high glycemic CHO w/i 1 hr before exercising accelerates glycogen depletion by causing insulin overshoot & rebound hypoglycemia.  consuming low glycemic CHO immediately (< 30 min) allows for relatively slow absorption. B. During exercise: 30-60 grams per hour, 5-10 oz of 5-8% CHO electrolyte drink every 15-20 min or 2 gels per hour; drink contributes to temperature regulation C. After exercise  To speed up glycogen replenishment, consume 50-75 g moderate to high glycemic index w/i 15 minutes.  Under optimal CHO intake, takes 20 hrs to replenish glycogen stores at rate of 5% per hour.

16. CARBOHYDRATE LOADING: ONE EXAMPLE OF HOW Days prior to eventExercise durationCarbohydrate 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

17.  Classic Carbohydrate Loading  Stage 1: depletion  Day 1: perform exhaustive exercise to deplete  Days 2, 3, 4: Maintain low CHO food intake  Stage 2: loading  Days 5, 6, 7: maintain high CHO food intake  Stage 3: competition  Modified Loading  Days 1-3: exercise @ 75% VO 2 max, 1.5 hrs, 50% CHO  Days 4-6: taper exercise duration, 70% CHO

18. Glycogen Loading: procedure increases muscle glycogen levels more than normal (1.7 g/100 g).  Normal amount of glycogen packed in muscle: 5 g glycogen/ 100 g muscle  What is major benefit of carbohydrate loading?  Endurance capacity  Unless athlete begins competing completely depleted, exercise < 60 min requires normal carbohydrate intake  What is major drawback of glycogen loading?  Each gram glycogen stores 2.7 grams H 2 O, makes “heavy” fuel.

19.  Successive days of intense training gradually deplete glycogen reserves even with typical CHO intakes: staleness.  High CHO diet (80% of caloric intake) for 3 days increased muscle _______ and endurance time.

20.  Fluid needs = body weight X.67 = ounces you require daily NOT including exercise  What should you drink:  Night before: 16 oz. of water before bed  Morning of practice: 16 oz. of water ASA get up  If practice later in day: 16 oz. of water 2 hrs. b4 practice  Pre-exercise: 6-8 oz. water or sports drink 15 min before practice, try avoid carbonated beverages or caffeine, NO fruit juices before exercise – can cause loose bowels & gas  During exercise: 4-8 oz. every 15 minutes water & sports drink alternate between two  Post exercise: 24 oz. for every pound lost w/i 2 hrs. exercise

21.  Recommendations  Fluid volume within stomach exerts greatest effect on rate of gastric emptying. immediately]  To maintain a relatively large fluid volume in stomach & speed gastric emptying, consume 400-600 ml (13.5-20.3 oz) [immediately] 2 hrs before and __?_ 15 min before exercise;  With subsequent regular ingestion of [250 ml 8.45 oz] ? every throughout exercise.  To optimize water & CHO absorption use a 6% carbohydrate-electrolyte solution (not too dilute or too concentrated).  Adding sodium to rehydration beverage maintains plasma osmolarity, reduces urine output, motivates.

22.  Sodium benefits ultraendurance athlete at risk for hyponatremia.  Adding sodium to rehydration beverage maintains plasma osmolarity, reduces urine output, motivates drinking.  Theoretically, water absorption across intestinal mucosa may be enhance by concurrent absorption of glucose and Na +.  Glucose stimulates sodium absorption, sodium is necessary for glucose absorption, and co-transport stimulates water’s passive uptake by osmotic action. Best ways to replace K & Na post-exercise:  Orange juice & salted pretzels, Baked potato with ketchup or salt  Nectarine and some Chex mix, Mix of dried apricots and salted nuts

23. 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

24.  Body can’t use more than 1 gram of protein per pound of body weight!  Not immediately available as an energy source for exercise.  Important for recovery and to boost immune system.  Sources: chicken, turkey, soy burgers, fish, eggs, dried beans, beef, cheese, nuts and nut butters, pork, milk, veal, shellfish  In general, 15-20% TDC intake.

25.  Too much can cause cramps  Not enough can cause fatigue more quickly  Try to limit high fat foods before and during exercise.  Foods to avoid before & during exercise: chips, ice cream, nuts, nut butters, french fries, doughnuts, fried meats, pizza, chocolate, bologna, salami, pepperoni, burgers  In general, limit TDC intake < 30% fat.

26.  Mean energy intakes peak between ages 16 and 29 years & declines thereafter.  For individuals who exercise regularly food intake balances daily energy expenditure.  Lack of precision in regulating food intake at low end of energy expenditure leads to creeping obesity.

27.  Most obvious distinction in nutrient needs between active and inactive is more total calories.  Except for high energy intake at extremes, daily intake does not exceed 4000 kCal for men and 3000 kCal for women.

28.  Phelps told ESPN he eats roughly 8,000-10,000 cal/d, including lots of pizza & pasta.  Breakfast of champions  3 fried egg sandwiches  2 cups coffee  5-egg omelet  1 bowl grits  3 slices French toast  3 chocolate chip pancakes Beijing 4 x 100 freestyle relay, 8-11-08

29.  To support 6’4”, approximately 190#, training regimen requires ~1,000 cal/hr while training or racing.  Probably eats closer to 6,000 cal/day.

30. Minimum: current wt (lb) X 23 = total calories for males  Current wt (lb) x 20 = total calories for females  Relatively high caloric intakes of physically active men & women usually increase protein, vitamin, and mineral intake above normal.  Percentage of calories from energy nutrients should remain in normal ranges.

31. Pre-workout meal goal: maximize muscle & liver glycogen stores providing glucose for intestinal absorption during exercise & enhance hydration.  Be consumed within 3-4 hours before exercising sufficient time to digest & absorb.  Reasons precompetition meal high in CHO:  Foods high in lipid & protein digest slowly  Low CHO meal can hinder performance  Contain 150 – 300 g CHO in solid or liquid  Benefits of precomp liquid meal: contribute to fluid needs, absorb rapidly leaving no residue

35. Adding Mass  Goals for weight & strength gain = 1 lb/wk  10-14 additional grams protein/day   1 lb muscle mass/week  Goals to add 500-100 additional calories/day  Increase number of meals, not just size meals  Don’t rely on weight gainers or high protein powders. Fill you up before get in all calories

36. Thank you