PRACTICAL NUTRITION FOR FOOTBALL Glazier Clinics March 5, 2011

OVERVIEW Body Composition Dietary Construction Muscle Glycogen Hydration

BODY COMPOSITION

MEASURES FOR FOOTB BY TION

IMPORTANCE Conditioning Athletic Performance Injury Prevention 70-80% is diet

COMPONENTS Fat Free Mass (FFM) or Lean Weight Everything in the body other than body fat (i.e. muscle, organs, bones and water) Fat Mass (FM) or Fat Weight Fat, both inside and outside of muscle Percent Body Fat 200lbs. @ 20% = 160lbs. FFM and 40lbs. FM

Weight Gain Increase in FFM. Minimal increase in FM. Or decrease FM. In most cases a weight gain of mainly FM is not beneficial. Be careful with promises to “add size and muscle”

Weight Loss Decrease in FM Minimal decrease in FFM. Or increase in FFM. In most cases a loss of mainly fat free mass is not beneficial. A good dietary program will increase FFM while decreasing FM.

DIETARY CONSTRUCTION

CALORIES, CALORIES, CALORIES CALORIES IN vs. CALORIES OUT Calculate the total daily caloric intake (meals, snacks, beverages etc.) Calculate the total daily caloric expenditure RMR (Resting Metabolic Rate): The number of calories burned in a day if the body was totally at rest x 25%-35% for daily activity + approximately 500 for workouts Subtract total expenditure from total intake 3,500 calories = 1 pound +3,500 calories = 1 pound gain - 3,500 calories = 1 pound loss 1 pound per week = 500 cal per day

NOTE: + or - 3500 cal = GAIN or LOSE 1 lb of FAT DAILY CALORIC INTAKE INTAKE VS EXPENDITURE ALL SLEEP MEALS WAKING HOURS SNACKS DAILY ACTIVITIES FLUIDS EXERCISE 2600 cal 2100 cal + 500 cal / day 1 lb / week 2100 cal 2100 cal EVEN MAINTAIN 1600 cal 2100 cal - 500 cal / day 1 lb / week NOTE: + or - 3500 cal = GAIN or LOSE 1 lb of FAT

55 gms 25 gms 9 gms CHO 55% PRO 25% FAT 20% DAILY MACRONUTRIENT CALCULATIONS 400 CALORIES CHO 55% PRO 25% FAT 20% 1 gm = 4 CAL 1 gm = 4 CAL 1 gm = 9 CAL 220 CAL / 4 CAL 100 CAL / 4 CAL 80 CAL / 9 CAL 55 gms 25 gms 9 gms

EDUCATE

MUSCLE GLYCOGEN

DEFINITION Muscle Glycogen is the fuel used in short, intense, bouts of exercise. Carbohydrates Football is an anaerobic sport, it uses muscle glycogen primarily for fuel.

IMPORTANCE Fatigue Muscle pulls Cramping Poor performance Low Levels can lead to: Fatigue Muscle pulls Cramping Poor performance Breakdown of lean muscle

MUSCLE ENERGY

ROLE OF PROTEIN Protein is needed for muscle growth. However, more then 1.2 to 1.4 grams of protein per kg of body weight will usually be turned to fat Protein taken in with carbohydrate does allow the body to better use the carbohydrate. 10g-20g per serving is sufficient Only a small amount of carbohydrate can be stored in the muscle at a time. Replacing carbohydrate stores before, during and post exercise is what’s crucial.

GLYCOGEN REPLETION Increase intake of carbohydrates at all meals: Cereals, pancakes, bagels, breads, pasta, rice, potatoes, fruits and vegetables, juices, etc. Replenish stores before, during and after exercise. The first 2-4 hours after exercise are critical Snack with high carbohydrate choices: Pretzels, chex mix, rice krispie treats, low fat potato chips, snack well cookies and juices etc. Do not skip meals! Especially breakfast! Avoid high fat foods

HYDRATION

MORE THAN WATER IS LOST

COMPONENTS OF HYDRATION Fluid H20 inside and outside the muscle cells Muscle Glycogen Stores 3 grams of H20 with every gram Electrolytes (Sodium and Chloride) Needed to transfer fluid into the cells

(Stored Sugars or Carbohydrates) HYDRATION INTRACELLULAR EXTRACELLULAR MUSCLE GLYCOGEN (Stored Sugars or Carbohydrates) NA+ NA+ NA+ CL- CL- CL- NA+ NA+ NA+ CL- NA+ CL- NA+ NA+ CL- NA+ CL- NA+ NA+ CL- SKIN SURFACE MUSCLE CAPILLARIES

IMPORTANCE Dehydration can lead to: Cramping Muscle pulls Fatigue Poor performance

FLUID REPLACEMENT A heavy sweater can have a sweat concentration of up to 80mmol/L H20: 0mmol/L By itself can dehydrate further Gatorade: 20mmol/L Pedialyte: 40mmol/L Gatorlytes: 45mmol/L IV bag is fluid and sodium and chloride

FLUID REPLACEMENT GUIDELINES Salt food at meals. Choose beverages higher in sodium. Avoid supplements (many cause muscle cramping) Monitor weight loss after activity and replenish fluid. Keep carbohydrate intake high. Avoid alcohol and excessive caffeine. Avoid exposure to hot tubs and saunas.