Advanced Nutrition Essentials for Optimal Performance Jay Sutliffe, PhD, RD. Assoc. Clinical Professor. NAU. Dept. of Health Sciences

Athletic Trainers/Physician Coaches Adminstration Parents Student-Athlete Friends Faculty & Staff Nutrition/Food Service

#1 Goal Optimal Health & Performance

Peak hGH Secretion

Is Nutrition YOUR Weak Link?

How do you choose your fuel?

Calorie & Nutrient Intake Macro Nutrients Carbohydrate Protein Fat 2. Micro Nutrients Vitamins Minerals

Dr. Fuhrman's ANDI Scoring System (Aggregate Nutrient Density Index) Kale 1000 Cantaloupe 100 Skim Milk 36 Collards Kidney Beans Walnuts 34 Bok Choy  824 Sweet Potato 83 Grapes 31 Spinach 739 Black Beans White Potato Broccoli Rabe 715 Sunflower Seeds 78 Banana 30 Chinese/Napa Cabbage 704 Apple 76 Cashews 27 Brussel Sprouts 672 Peach 73 Chicken Breast Swiss Chard 670 Green Peas 70 Eggs Arugula 559 Cherries 68 Peanut Butter 26 Cabbage 481 Flax Seeds 65 Whole Wheat Bread 25 Romaine Lettuce  389 Pineapple 64 Feta Cheese 21 Broccoli 376 Chick Peas 57 Whole Milk  20 Carrot Juice 344 Oatmeal 53 Ground Beef  Cauliflower 295 Pumpkin Seeds 52 White Pasta  18 Green Peppers 258 Mango 51 White Bread  Artichoke 244 Cucumber 50 Apple Juice 16 Carrots 240 Soybeans 48 Swiss Cheese 15 Asparagus 234 Pistachio Nuts Low Fat Yogurt 14 Strawberries 212 Corn 44 Potato Chips  11 Pomegranate Juice 193 Brown Rice 41 American Cheese  10 Tomato 164 Salmon 39 Vanilla Ice Cream 9 Blueberries 130 Almonds 38 French Fries  7 Iceberg Lettuce  110 Shrimp Olive Oil  2 Orange  109 Avocado 37 Cola 1 Lentils Tofu  

Synchronization: Nutrient Timing & The Three Metabolic Windows of Opportunity Pre-Workout During Workout Post-Workout

Dairy Intake Pro’s & Con’s Pro’s: calcium, vitamin D, protein, carbohydrate, fluids, convenience. Con’s: calcium, vitamin D, protein ratio, carbohydrate, fluids, convenience Protein ratios: whey:casein ratio in cow’s milk: 20:80 Whey:casein ratio in human milk: 90:10 in early lactation; 60:40 in mature milk and 50:50 in late lactation Lactose: significant reduction in enzymes to breakdown this carbohydrate after age 2-3.

Dairy Intake Pro’s & Con’s

Coffee Intake How much/performance benefits? Caffeine: classified as a CNS stimulant & psychoactive drug. Is a vasoconstrictor causing vessels to narrow, HR to elevate…etc. Q: Why is caffeine banned/monitored by the NCAA? A: The NCAA bans caffeine because it is found to be a performance enhancer. The 15 micrograms/mL cut-off is designed to eliminate individuals from testing positive for caffeine because of the “normal” amounts consumed from average dietary intake. The cut-off is not designed to identify the most caffeine one can consume and still avoid testing positive (e.g.; using a supplement for performance gains). Unfortunately, there is not a formula to calculate how much caffeine consumed would result in a urinary concentration greater than 15 micrograms/mL. Varying metabolic rates and time of consumption prior to urine collection are contributing factors.

Iron Supplement vs. Natural Sources of Iron Function: mineral that combines with hemoglobin in RBC to transport oxygen. Recommended Intake: Males 10 mg; Females 15 mg Dietary Sources: Heme: tuna, chicken, clams, oysters, beef Non-heme (need Vit. C): oatmeal, spinach, beans, raisins, prunes, peaches, apricots. Iron Demand: lost through heavy training, sweat, urine (repair), menstrual flow, increased temperature, mechanical trauma from foot-strike

Iron Supplement vs. Natural Sources of Iron To Supplement or Not? Need baseline value: - Serum ferritin (stored iron) - Hemoglobin (oxygen carrying capacity) 2. Regular Iron intake from foods 3. Regular fluid intake

Training Meals

Training Meals

Summary Blood flow

Foods containing nitrates naturally raise levels of nitric oxide produced in the body green leafy vegetables aubergine beetroot broccoli cabbage and kale chard cucumber fennel garlic kohlrabi lettuce especially rocket, iceberg, cos pumpkin radishes, especially black radish string beans Beets Celery Lettuce Radishes and Spinach cocoa/chocolate watermelon

Mitochondria Function

Fuel Source

Individualized Performance Nutrition Schedule Appointments with Strength & Conditioning Or me directly: Jay Sutliffe, PhD, RD Assoc. Clinical Professor NAU. Dept. of Health Sciences Health Professions Room #227A Email: jay.sutliffe@nau.edu 928-523-7450