NUTRITION AND OPTIMUM SPORT PERFORMANCE What you need to know to: Increase energy levels, Perform better, & Recover faster. Presented by: Professor Steven P. Dion, Health and Wellness Coordinator Salem State College - Sport, Fitness and Leisure Studies Dept.

Professor Dion - Nutrition and Sport Performance 2 Overview of Todays Discussion Overview of the principles of exercise and training. Overview of the principles of exercise and training. Overview of Nutritional info. Overview of Nutritional info. Carbohydrate loading Carbohydrate loading Pre-Competition meals Pre-Competition meals Other tips Other tips Comments and Questions Comments and Questions

Professor Dion - Nutrition and Sport Performance 3 Overview of the Principles of Exercise Training Overload principle: to improve, muscles must be stressed Overload principle: to improve, muscles must be stressed Principle of progression: overload should be increased gradually Principle of progression: overload should be increased gradually Specificity of exercise: training effect specific to muscles trained Specificity of exercise: training effect specific to muscles trained

Professor Dion - Nutrition and Sport Performance 4 Principles of Exercise Training Principle of recuperation: recovery period to adapt to stress Principle of recuperation: recovery period to adapt to stress Overtraining Overtraining Sleep requirements – without sleep, its a gradual decline in performance. Sleep requirements – without sleep, its a gradual decline in performance. Decrease psychological stress levels – high levels of Cortisol (a stress hormone) suppresses the bodies ability to grow, recover and repair Decrease psychological stress levels – high levels of Cortisol (a stress hormone) suppresses the bodies ability to grow, recover and repair Reversibility of training effects: loss of fitness due to inactivity (atrophy can begin within 6 hours) Reversibility of training effects: loss of fitness due to inactivity (atrophy can begin within 6 hours)

Professor Dion - Nutrition and Sport Performance 5 Nutritional Info Diet and Training / Overtraining How exercise intensity affects fuel use, and ultimately dietary choices- How exercise intensity affects fuel use, and ultimately dietary choices- Intensity Fuel Used Intensity Fuel Used < 30% VO 2max mainly fat 40-60% VO 2max fat and CHO equally 40-60% VO 2max fat and CHO equally 75% VO 2max mainly CHO >80% VO 2max ~100% CHO Failure to consume adequate fuel can promote fatigue and an overtraining effect. Failure to consume adequate fuel can promote fatigue and an overtraining effect.

Professor Dion - Nutrition and Sport Performance 6 Nutritional Info Carbohydrates (60% of diet: 40 + women ?) Carbohydrates (60% of diet: 40 + women ?) critical fuel during exercise critical fuel during exercise increase % complex carbohydrates in the diet increase % complex carbohydrates in the diet maintain adequate calories so CHO can be stored as glycogen maintain adequate calories so CHO can be stored as glycogen Protein (10-15%) Protein (10-15%) eat a normal well-balanced diet eat a normal well-balanced diet ~0.8 – 1.5 grams of protein/kg body weight ~0.8 – 1.5 grams of protein/kg body weight increase total food intake to provide more calories (dont just increase protein intake) increase total food intake to provide more calories (dont just increase protein intake)

Professor Dion - Nutrition and Sport Performance 7 Nutritional Info Fats/Lipids (20-30%) Fats/Lipids (20-30%) High quality, monounsaturated fats will promote better health, healthier joints and fuel for low too moderate intensity activities. High quality, monounsaturated fats will promote better health, healthier joints and fuel for low too moderate intensity activities. Vitamins (multivitamin?) Vitamins (multivitamin?) avoid mega-dosing – eat your fruits and veggies avoid mega-dosing – eat your fruits and veggies Antioxidants Antioxidants chemicals that prevent oxygen from damaging cells chemicals that prevent oxygen from damaging cells supplementing vitamins A, C, E, beta- carotene, zinc, and selenium may be beneficial supplementing vitamins A, C, E, beta- carotene, zinc, and selenium may be beneficial

Professor Dion - Nutrition and Sport Performance 8 Carb Loading Protocol When is it beneficial - Do you need to do it and How Does it Work? When is it beneficial - Do you need to do it and How Does it Work? 3 Primary Factors to Consider When Loading 3 Primary Factors to Consider When Loading Food preference Food preference Digestibility of the foods Digestibility of the foods Psychological Set of competitionPsychological Set of competition

Professor Dion - Nutrition and Sport Performance 9 Food Preferences Eat what you like to eat Eat what you like to eat Eat what you know sits and digests easily Eat what you know sits and digests easily Dont prepare meals that will add more stress to the day (high maintenance foods) Dont prepare meals that will add more stress to the day (high maintenance foods)Digestibility Eliminate foods high in fat and protein on race day Eliminate foods high in fat and protein on race day Fats and proteins digest slowly and remain in the digestive tract longer than carbohydrates Fats and proteins digest slowly and remain in the digestive tract longer than carbohydrates

Professor Dion - Nutrition and Sport Performance 10 Psychological Set The impact of Stress The impact of Stress The bodies unconscious adaptation to stress The bodies unconscious adaptation to stressAdditionally Your carbohydrate-rich meal should be consumed at least 3-4 hours prior to the race (if time allows) Your carbohydrate-rich meal should be consumed at least 3-4 hours prior to the race (if time allows) Your meal should contain 150 – 300 grams of carbohydrates (3-5 grams per kg of mass) in either solid or liquid form Your meal should contain 150 – 300 grams of carbohydrates (3-5 grams per kg of mass) in either solid or liquid form

Professor Dion - Nutrition and Sport Performance 11 Pre-Competition Considerations The precompetition (carbohydrate rich) meal provides you with adequate carbohydrate energy and ensures optimal hydration. Breakfast and pre-race/activity feedings will have a definite impact on your energy and hydration levels. The precompetition (carbohydrate rich) meal provides you with adequate carbohydrate energy and ensures optimal hydration. Breakfast and pre-race/activity feedings will have a definite impact on your energy and hydration levels. Although youll eat a comprehensive meal the night before, you still will lose some of your stored muscle glycogen in those 8-12 hours before the race. Although youll eat a comprehensive meal the night before, you still will lose some of your stored muscle glycogen in those 8-12 hours before the race.

Professor Dion - Nutrition and Sport Performance 12 Pre-Competition Considerations Therefore – your breakfast and pre-race feedings will assist in the constant production of energy during the race. Therefore – your breakfast and pre-race feedings will assist in the constant production of energy during the race. Without breakfast and pre-race feedings you mostly likely will be able to finish – but your level of intensity will not be as high. Without breakfast and pre-race feedings you mostly likely will be able to finish – but your level of intensity will not be as high. Possible draw backs however = Water Retention. Possible draw backs however = Water Retention.

Professor Dion - Nutrition and Sport Performance 13 Additional Info - Tips Sport Drinks – whats the deal and whats the best? Sport Drinks – whats the deal and whats the best? Ergogenic Aids – are they worth the money? Side effects – safe or not? Ergogenic Aids – are they worth the money? Side effects – safe or not? Eating schedules – best times to eat. Eating schedules – best times to eat.

Professor Dion - Nutrition and Sport Performance 14 Sport Drinks To date, for post exercise glucose restoring, Coke Cola has not been surpassed. A quick handful of some candy can also be beneficial. To date, for post exercise glucose restoring, Coke Cola has not been surpassed. A quick handful of some candy can also be beneficial. After 1 hour of aerobic activity 55% of your glycogen stores are empty and after 2 hours they are just about empty. After 1 hour of aerobic activity 55% of your glycogen stores are empty and after 2 hours they are just about empty. Most sport drinks will be beneficial during activities lasting 90 minutes or more. Most sport drinks will be beneficial during activities lasting 90 minutes or more. Otherwise – just drink water during the activity. Otherwise – just drink water during the activity.

Professor Dion - Nutrition and Sport Performance 15 Ergogenic Aids There has been no concrete scientific evidence on most Ergogenic aids, except caffeine and carbohydrates. There has been no concrete scientific evidence on most Ergogenic aids, except caffeine and carbohydrates. Anecdotal evidence has led me to believe that Creatine has benefited people with muscle development, strength and decrease of lactic acid impact. Anecdotal evidence has led me to believe that Creatine has benefited people with muscle development, strength and decrease of lactic acid impact. Protein shakes and powders have drawbacks as well as some benefits – depends on your usage & dosage. Protein shakes and powders have drawbacks as well as some benefits – depends on your usage & dosage. Various metabolism boosters should not be used without consulting a knowledgeable physician or pharmacist – heart arrhythmias etc… Various metabolism boosters should not be used without consulting a knowledgeable physician or pharmacist – heart arrhythmias etc…

Professor Dion - Nutrition and Sport Performance 16 Eating Schedule When do you have your biggest meal? When do you have your biggest meal? If we could design our lives around our eating habits – it would be best to eat dinner in the morning and breakfast in the evening. (say what?) If we could design our lives around our eating habits – it would be best to eat dinner in the morning and breakfast in the evening. (say what?) Good idea to maintain an constant eating pattern all day long to assist in blood sugar regulation. Good idea to maintain an constant eating pattern all day long to assist in blood sugar regulation. Eating at night can/may disturb your sleeping habits, and ability to achieve REM. Eating at night can/may disturb your sleeping habits, and ability to achieve REM. However, foods with tryptophan, can assist in falling asleep faster (meats/animal products) However, foods with tryptophan, can assist in falling asleep faster (meats/animal products)

Questions and Comments Thank You for coming & Thank Brandi and Deb for having me here