1. Label Reading Food and Beverages for Health and Performance Holly Grant, RD IOC, Sports Nutrition Diploma

2. Overview Fueling for Sport Review Nutrition Label Serving Size Carbohydrates Sodium Fat Activity

3. Hmmmmm…. What does “healthy” food mean to you? How do you know if a food is “healthy”?

4. What does eating for performance mean to you? What foods do you choose before, during, after training/competition?

5. A Quick Review

6. Fueling Review Daily: 6-10 g/kg carbs 0.8-1.6 g/kg protein 0.8-1.0 g/kg fat (<= 30% daily calorie intake) Before: 200-300 g carbs 2-3 hours before –Bagel with peanut butter/jam, 2 cups milk, banana

7. Fueling Review During: 30-60 g/hour carbs (events lasting > 60 minutes) –2 sports gels –500-800 mL sports drink After: 1-1.2 g/kg carbs (try to eat within 30 minutes) 10-15 g protein –Turkey sandwich, glass milk, fruit –Peanut butter and banana sandwich, milk

8. CHO’s Before Racing Eat 2-4 hours before racing –Allows for stomach emptying/intestinal absorption/liver glycogen storage –Try meal replacements like Boost if don’t tolerate solids Pre-race meal should be: –Easy to digest (not too much fibre, fat or protein) –High in carbohydrates (lower GI-slow release of sugar) –Familiar –Adequate in fluid Target: 1-4 g/kg

9. CHO’s Before Racing Carbohydrate loading the “traditional way” is not necessary (intense exercise followed by low carb diet) Event lasting over 90-120 min Three days before race: –3-4 day exercise taper –Focus on primarily CHO’s –Minimum activity and lots of rest in 3 days prior to maximize CHO stores Target: 10-12 g/kg/day

10. CHO’s During Racing CHO’s ingested during: –Delay fatigue –Maintain intensity –Improve endurance performance Necessary for events over 60 minutes –90 minutes is point where CHO’s can be used up

11. CHO’s During Racing Heat, altitude, cold weather, dehydration can all deplete CHO’s faster Important if did not consume enough CHO’s prior to exercise Target: 30-60 g/hour (max muscles can oxidize) –2 Sports Gels –500-800 mL of sports drink –Sports bar –2-4 pieces of bread

12. Carbs During Racing Make sure you are fuelled up prior to the last 30 minutes of predicted finish time Plan your fueling strategy –How often? –What food/fluids? Practice during training

13. CHO’s After Racing Glycogen stores may be depleted after training/racing For efficient recovery –Important if have to race or train again within 24 hours –Try to consume food within 2 hours of training –Adding protein can increase carb storage

14. CHO’s After Racing If have >24 hours until training –Consume water/sports drink with snack within 1-2 hours –Resume with normal meal patterns If have <24 hours until training (double workouts etc) –Consume water/sports drink with snack within 20-30 minutes –Target: 1-1.2 g/kg every hour up to 4 hours

15. CHO’s After Racing Higher GI CHO’s are broken down and absorbed faster –Higher fibre carbs may decrease the amount of sugar available for storage (we don’t absorb fibre) 50 - 75 g carbohydrate recovery snacks – (1-1.2 g/kg) Turkey sandwich, glass milk, fruit Chicken breast, potato, veggies, water Peanut butter and banana sandwich, milk Yogurt with cereal, fruit, water

16. Fluid and Hydration Sweat rate: can be 1-2 L per hour Gender Temperature/humidity Intensity/duration Training/acclimatization Size/surface area Hard to give “one size fits all” guidelines

17. Fluid and Hydration Signs of Dehydration Dry mouth Fatigue Lightheaded Muscle Cramps Thirst Decreased Performance

18. How to stay hydrated You must start hydrated Cannot play “catchup” during race –As you sweat you are losing more fluid “Pee test”

19. How to stay hydrated Huge debate in literature on planned hydration vs using thirst as a cue “Blanket guidelines” may not be appropriate –Huge biological and environmental differences The goal is not to replace all weight loss –Stay within the <1-2% water loss –You will lose some mass from glycogen oxidation (releases water)----don’t need to replace this

20. How to stay hydrated 2-4 hours before exercise –480-600 ml or (5-7 ml/kg) 30 minutes before exercise –300-480 ml During exercise –180-300 ml every 15-20 minutes

21. How to stay hydrated During: Needed if >45 mins duration Goal: replace 80% of loses during Hot weather: 400-800 mL/h Cold weather: 300-700 mL/h Test this during training for individual needs Consume every 15-20 minutes –Don’t wait until you feel “like crap”

22. How to stay hydrated After: Replace 150% of loses Obligatory urine production Important if training within 24 hours after loss 1 kg lost= Replace with 1.25-1.5 L fluid Best results: Consume in 500 mL every 30 minutes for 2 hours Beverage has to contain sodium to help retain fluid

23. Hydrating after a marathon

24. Where do we get our Nutrition Information ? 75% Product Labels 47% Physicians 31% Fitness Programs 28% Registered Dietitians Canadian Council of Food and Nutrition (CCFN)

25. Three parts of a label? 1. Ingredient List 2. Nutrition Facts 3. Nutrition Claims

26. Ingredient List All ingredients are listed by quantity from the most to the least - the ingredient in largest amount is listed first. Helpful when checking for specific ingredients eg for allergies, religious beliefs, health reasons, etc.

27. Nutrition Facts  Standard Format  Easy to find and read  Provides information on calories and 13 other nutrients

28. Which foods have Nutrition Facts? Almost all pre-packaged foods will have Nutrition Facts Some exceptions: –fresh fruit and vegetables –raw meat, poultry, fish and seafood –foods prepared or processed at the store e.g. bakery items, sausage, salads –foods that contain very few nutrients e.g. coffee beans, tea leaves, spices –alcoholic beverages

29. Serving size the specific amount of food listed under the “Nutrition Facts” title all nutrient information is based on this amount of food listed in common measures you use at home

30. Nutrition Facts are based on a specific amount of food. Compare this to the amount you consume. Label 1 single serving bottle of orange juice (minimum 350 mL) At home 350ml in glasses

31. % Daily Value based on general 2000kcal diet can make it easier to compare foods nutrients on a scale from 0%- 100% helps you see if a food has a lot or a little of a nutrient

32. Use % Daily Value to see if a food has a lot or a little of a nutrient The actual numbers can be confusing, for example: 2 mg of iron seems small but it is 15 % of the Daily Value for iron 110 mg of sodium seems large but it is only 5 % of the Daily Value for sodium % Daily Value makes it easy to see if there is a lot or a little of a nutrient without having to do any math.

33. Nutrition Claims They are:  Regulated statements made when a food meets certain criteria (problems with this……?)  Optional  Often on the front of food packages  A quick and easy way to get information about a food

34. Nutrition Claims: 2 types Nutrient Content Claims Diet-related Health Claims

35. Nutrition content claims: When you want to decrease the amount of certain nutrients Free none or hardly any of this nutrient an example is “sodium free” Low a small amount an example is “low fat” Reduced at least 25% less of the nutrient than a similar product an example is “reduced in Calories” Light can be used on foods that are reduced in fat or reduced in Calories

36. Nutrition content claims: When you want to increase the amount of certain nutrients Source contains a useful amount of the nutrient an example is “source of fibre” High or good source contains a high amount of the nutrient an example is “high in vitamin C” Very high or excellent source contains a very high amount of the nutrient an example is “excellent source of calcium”

37. Diet Related Health Claims: "A diet low in saturated and trans fat reduces risk of heart disease". "A diet with adequate calcium and Vitamin D, and regular physical activity, reduces risk of osteoporosis". "A diet rich in vegetables and fruit reduces risk of some types of cancer". "A diet low in sodium and high in potassium reduces risk of high blood pressure".

38. Serving size You make two tuna sandwiches from this can. How many Calories will you get from the tuna in two sandwiches? Light Tuna 170 g in water (120 g drained weight)

40. Carbohydrates Also known as: (“ose”) –Sucrose –Fructose –Galactose –Lactose –Maltose –Starch –Fibre

41. Carbohydrate Starch + Sugar + Fibre= Total Carbohydrate 1 serving= 15 g carbohydrates 1 slice bread ½ cup cooked rice ½ cup cooked pasta 30 g cold cereal

42. How many servings of carbohydrates? Tim Horton's Honey and Wheat Bagel Serving size114 g Calories300 Total Fat3 g Saturated0.4 g Cholesterol0 Sodium600 mg Total Carbohydrates60 g Dietary Fibre4 g Sugar6 g Protein 10 g

43. Sugar? Fibre? Kellogg’s All Bran Bran Flakes Kellogg’s Two Scoop Raisin Bran Flakes

44. Carbohydrate Tips Daily: Make at least ½ your grains choices whole grains Choose cereals with less than 9 grams of sugar per serving more often Aim for greater than 3 grams fibre per serving –25-35 grams of fibre each day Watch portion distortion (e.g. bagels) Before training: < 3 g fibre if experience gastrointestinal discomfort Choose complex carbs for sustained energy

45. Sodium Daily Limit 2,300 mg/day –1 tsp salt Select foods with Daily Value of <5% to 15% Some athletes may need to increase sodium intake if have high sweat rates/high sodium loss (can lose 1g/hour in sweat)

46. Sodium

47. Fat A source of energy during endurance exercise Vitamins A, D, E, K Avoid large amounts of fat before competition or practice Sits in stomach Limit deep fried food (trans fat) Fast food not great choice

48. THE GOOD (daily) – Unsaturated THE ‘BAD’ (small amount) – Saturated THE UGLY (avoid) – Trans Fats

49. Look beyond the Claims Did You Know? Kraft Peanut Butter has always been: –Cholesterol free –Lactose free –Gluten free –Kraft Peanut Butter is low in saturated fat and is free of cholesterol, trans fat and gluten. Ingredients: Select roasted peanuts, corn dextrin, sugar, salt, hydrogenated vegetable oil

50. The new way of eating.. 1.Don’t eat food your great grandmother wouldn’t recognize 2.Avoid foods with “high fructose corn syrup”, “hydrogenated oil” or “partially hydrogenated oil” 3. Don’t eat food with more than 5 ingredients or ingredients you can’t pronounce 4.If it can sit on your shelf for 5 years and not go bad….don’t eat (Eat foods that will eventually rot) 5. If you just add boiling water (or microwave) and it’s ready to eat…..don’t eat it

51. Thank you! hollygrant3@gmail.com