1. Peak Performance Eat to Compete Gale Welter, MS, RD, CSCS Nutrition Counselor Campus Health Service University of Arizona This presentation was adapted from “The Winning Edge – Nutrition for Fitness and Sport” workshop, fall 2004, University of Arizona, College of Agriculture and Life Sciences, Department of Nutritional Sciences.

2. Fundamentals of Athletic Performance Nutrition and Hydration Rest/ Sleep Genetics Coaching Training, Conditioning, Practice

3. Eat to Compete - Fundamentals Hydration – Fluids Quantity Quality Timing

4. Your Nutrition Practices Areas With Room for Improvement Peak Performance Sections - Fall 2005 Section# of Diet Records FluidsQuantityQualityTiming Monday 8 am 2277%27%95%41% Monday 9 am 2171%43%81%43% Tuesday 8 am 2564%4%80%40% Tuesday 9:30am 2552%4%92%24% Total all sections 9366%18%87%37%

5. Training Tip Drink fluids throughout the day

7. Physical fatigue Mental fatigue Cramping Slower recovery Drink as much as possible during exercise with the goal of trying to replace all sweat loss. Sweat =Dehydration = Fatigue Sweat = Dehydration = Fatigue

8. Even Low Levels of Dehydration Impairs Exercise Performance Athletes at only 1.8% dehydration (not enough to trigger thirst) reached fatigue 3 minutes sooner than fully hydrated athletes cycling at 90% VO 2 max ~ Walsh et al. Intl J Sports Med 15, 1994

9. Effects of Dehydration Reduction in stroke volume Reduced skin blood flow Increased core body temperature

10. Fluid Guidelines 6 - 12 ounces every 15 - 20 min During Exercise Within 2 hrs Before Exercise 14 - 22 ounces cool fluid American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000 Within 10-20 min Before Exercise 7 - 10 ounces cool fluid

11. Current Fluid Replacement Guidelines 16 to 24 ounces per pound weight loss After Exercise American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000 Before: 145 lbs After: 143 lbs Loss = 2 lbs Loss = 2 lbs

12. Practical Application Start hydrated Casa et al., J Athletic Training 35, 2000 Cool beverage (50° - 59°F) Know signs of dehydration: –Thirst, irritability, fatigue, general discomfort – Headache, weakness, dizziness, cramps, chills, vomiting, head or neck heat sensations Heat acclimatization increases fluid needs, possibly sodium

13. Fluid Replacement Goals Prevent Dehydration! –Limiting factor in exercise performance Drink BEFORE you are thirsty –American College of Sports Medicine experts “ Thirst alone is not the best indicator of the body’s fluid status.” July 2003

14. Add Carbohydrate to Fluids ? Stop-&-Go Sports Study Research from U.K. using Shuttle Run test Action like that of baseball or football Sprinting ability: 2 min longer with sport drink vs. water trial Nicholas et al. J Sport Sci 13:283-90, 1995

15. Shuttle Running Time to Fatigue During the Test Activity Time to Fatigue (min) **p<.05 Davis et al Int J Sport Nutr Exerc Metab, 2000

16. Practical Applications Adding Carbohydrate during Activity High-intensity sports (intermittent or continuous activity) lasting longer than 60 min: –Drink/Eat 30 - 60 g CHO (120-180 calories) every hour 1 Large banana 3 - 6 Fig Newtons 20 - 40 oz Sports Drink (6 - 8% CHO)

17. Training Tips Quantity - Get enough fuel Quality - Get a variety of foods Timing - Eat throughout the day

18. CALORIE Needs Quantity CALORIE Needs Carbohydrate, Protein & Fat Goals

19. Estimating How Many Calories You Need Men Activity level –Light (≤1 hr / day) - 18 –Moderate(1-4 hrs/day) – 19* –Very Active (4+ hrs/day) – 21+ Women Activity level –Light (≤1 hr / day) - 15 –Moderate(1-4 hrs/day) – 16* –Very Active (4+ hrs/day) – 19+ Multiply your weight by the activity factor for your current level of training and conditioning *Some smaller/leaner athletes in “skill” sports like gymnastics and diving may not need this many calories

20. ATP Production

21. FATTY ACIDS AMINO ACIDS GLUCOSE Aerobic (with oxygen) Anaerobic (without oxygen) Cell Membrane Lots of ATP Some ATP Inside Cell

22. Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity

23. Carbohydrates (CHO) Carbohydrates  Glucose  Glycogen

24. Small and Limited Glycogen Stores

25. Glycogen & Endurance Exercise

26. Inadequate Carbohydrate Intake

29. Carbohydrate Intake Guidelines Bottom Line: Eat throughout the day Time (in relation to exercise) Carbohydrate 1 to 4 hrs before 0.5–1.8g per # body wt Every hr during30 - 60g Within 30 min. after0.7g per # body wt Within 2 hrs after0.7g per # body wt Rosenbloom, Sports Nutrition: A guide for the professional working with Active People, 2000

30. Carbohydrate Summary  Top Performance Levels Adequate blood glucose Adequate glycogen  Adequate Carbohydrate Intake Foods & Beverages Before Exercise During Exercise After Exercise

31. PROTEIN

32. Major Protein Roles Tissue Growth Tissue Maintenance Minor Protein Role Body Protein Fuel Stores Small Amounts Amino Acid Pools

33. How Much Protein Do You Need? Depends on the type and intensity of your activity Use 0.6 and 0.9 grams of protein per pound of body weight to estimate needs –Ex: 230# lineman ~ 160-185 g/d (0.7-0.8 g/d) –Ex: 125# distance runner ~ 70-85 g/d (0.6 – 0.7 g/d)

34. How Much Protein Do You Need When Adding Muscle Mass Use the upper part of the range (0.6 – 0.9 g per # body weight) when you are working on adding muscle mass After muscle mass gains have been reached, lower levels of protein will maintain the mass.

35. Timing of Protein Intake Adpated from: Tipton & Wolfe, J Sport Sci, 2002 Mg Phenylalanine / 3h When 35 g of CHO + 6g EAA was given pre and post exercise, the greatest response of net muscle protein balance was seen PRE- exercise.

36. Take-Home Points Most active people and athletes eat adequate protein for muscle growth Attention should be focused on adequate caloric intake (CHO mainly) to spare protein for muscle growth Timing and quality of protein may be more important than quantity Nutrition cannot replace a proper exercise training program for muscle growth

37. Fat  20 – 35% Calories  Concentrated Calorie Source  Efficiently Metabolized

38. Healthy Fats and Oils Have some every day 20 – 35% of calories –25% of 1400 calories ~ 40 g/d –25% of 2200 calories ~ 60 g/d –25% of 3500 calories ~ 100 g/d Label Reading rule of thumb –  3 g fat per 100 calories

39. Very Low Fat Diets Not Recommended Too little dietary fat affects mental function, immune function, hormone function, absorption of some vitamins, and energy levels

40. Healthy Fats and Oils Eat more –Monounsaturated fats: Nuts, seeds, nut butters, olives, olive oil, and avocados –Polyunsaturated fats: Vegetable oils: canola, safflower, sunflower, corn, soybean, etc Omega-3 fatty acids: fish (ex. tuna, salmon), fish oil, walnuts, flaxseed Eat less –Saturated fats: visible fat in animal products (meat, poultry skin), whole dairy products (cheese), palm / coconut oils –Hydrogenated oils: in packaged foods (cookies, crackers, mac ‘n cheese mixes)

41. Practical Recommendations for UA Athletes

42. Quality and Quantity

43. High Carbohydrate,Low-Fat Foods Bread, Cereal Rice, & Pasta Vegetables FruitMilk & Milk Products Bagel Kidney Beans Cereals Bran Muffin Popcorn Rice, brown Tortilla Pretzels Crackers, Graham Angel Food Cake Pancakes Pasta Carrots Corn Peas (sweet) Potatoes Sweet Potato Tomato Tomato Juice Apple Apricot Banana Fig Fruit Juice Peach Raisin Pear Grapes Milk Pudding Yogurt, Frozen Fruit Yogurt Plain Yogurt

44. Foods made from grains - especially whole grains All pastas – noodles, macaroni, spaghetti Breads, tortillas Cereals, rice All fresh fruit, fruit canned in natural juices All vegetables Milk and milk products made from skim or low-fat milk Lean Protein sources Skinless turkey & chicken, fish Lean cuts of beef, pork, lamb All dried beans & peas Fats – from omega 3 & omega 6 fatty acids, nuts & seeds Suggested Food Choices

45. Power Foods for Dorms Fresh/Canned fruit Fresh/Canned vegetables High fiber cereals Whole grain crackers Whole grain bread Corn tortillas Fig Newtons Ginger snaps, ‘nilla wafers Dark chocolate Canned beans Refried bean dip Hummus Peanut butter Nuts Jerky Yogurt Cottage cheese String cheese Canned tuna, chicken

46. Power Food Choices Eating Out Around Campus Fruit –Fresh, around S.U.s –Cut fruit in containers –“Fruit bar” Vegetables –Cooked in S.U.s –Salads and salad bars –Raw in containers Whole grains –ODD breads, tortillas –Cereals, boxes Lean protein –Chicken breast, grilled –Betty’s buffet meats and fish –Deli meats –Salad bar eggs, beans, seeds –Bean, chicken burritos and wraps Low fat dairy –Non-fat and 1%

47. Variety

48. In Addition to Energy Variety Provides… Grains/Starch - B vitamins, chromium - Release and utilize energy from foods, handling stress Fruits and Vegetables - Vitamins A, C, E, Selenium: Immune function, soft tissue integrity

49. In Addition to Energy Variety Provides… Dairy Products - Calcium, protein, phosphorous, Vit A and D: Bone health (prehab/rehab), muscle repair/maint/growth, avoid muscle cramps High Protein foods - Protein, iron, zinc, Vit B 12 : Muscle repair/maint/growth, oxygen transport, wound healing, immune function

50. In Addition to Energy Variety Provides… Fats and Oils –various fatty acids: mental function, immune function, hormone production, absorption of some vitamins, satiety

51. MODERATION

52. Use Moderation with the following foods that provide poor fuel for performance and may add unwanted weight Packaged / processed foods –don’t live on protein or energy shakes and bars, limit to 1or 2 per day Soda, lemonade, punch, frapaccinos, other sugary drinks, (fruit juice) Fried Foods Sugary cereals Candy, cookies, other sweets (banana, zucchini, etc breads) ALCOHOL and the foods that usually go with it

54. Timing of Food and Fluids

55. Timing is to success Spread food & drink intake throughout the day Eat every 3-4 hours during the day

56. 2 - 4 Hours BEFORE Exercise Eat a high carbohydrate, low fat, moderate protein meal –Ex. 125 g CHO, low fat, moderate protein Turkey sandwich with 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and fat free Italian dressing. 1 banana Choose familiar foods Drink at least 16 fl.oz of fluids

57. 30 - 60 Minutes BEFORE Exercise Eat about 10 - 25g CHO/ lb body weight –Example: 1 small banana or 16 oz sports beverage Choose familiar foods Choose foods low in fiber Drink 1-2 cups fluid 15 minutes before exercise

58. DURING Exercise Lasting Longer Than 1 hour Drink 0.5 - 1.0 cups of fluid every 15 minutes Eat/Drink 30 - 60 grams (120-240 calories) CHO per hour: –Snack every 10 to 30 minutes (as allowed by sport) Goal: Consistent feeding schedule for steady flow of glucose into bloodstream Especially important for day-long competitions like tennis, swimming, golf

59. Example CHO Snacks to Carry (30-60 g) 20-40 oz Sports Drink 1-2 Large bananas Most energy bars 9 graham cracker squares ¼ to ½ c raisins 1 large bagel w/ jam 20 saltines 2½ cups Cheerios 3-6 Fig Cookies

60. Recovery AFTER Exercise Eat carbs within 30 minutes of exercise –Examples: Sports drinks Plain Bagel with jam Fresh Fruit Cheerios Replace fluid losses –Drink at least 3 cups fluid per lb of body weight lost

61. Recovery AFTER Exercise Maximum glycogen replacement rate occurs within 2 hours after exercise –Eat a high carbohydrate, low fat, moderate protein meal Have lean protein, vegetables, fruit, grains/starch, low fat dairy, some salad dressing Limit fried foods, cheese, sauces and gravies, soda/lemonade/punch, packaged foods, meal replacement products It takes 24- 48 hours to fully recover used glycogen

62. Have a GREAT year… …Go Wildcats! Be the best you can be Drink and Eat to Compete