SPORTS NUTRITION 28 NOVEMBER 2017

Provides Adequate Nutrients For Recovery Between Sessions Why Are Good Nutritional Practices Important For Athletes?         Enhances Training and Competitive Performances     Provides Adequate Nutrients For Recovery Between Sessions     Maintains Good Health     Sustains Growth & Development

“A Proper Diet Can’t Make An Average Athlete Elite, But A Poor Diet Can Make An Elite Athlete Average”    

What Are The Issues? •      Energy – Macro Nutrient Intakes For Various Sports – Do They Differ?   •      Hydration – does it affect performance? •      Timing – When should athletes eat/drink?

Why Do Athletes Need Them? Carbohydrates Why Do Athletes Need Them? •      Primary fuel source for most groups of athletes   •      Primary fuel source for endurance athletes is fat but limiting fuel source is carbohydrate

  CARBOHYDRATES What Are The Foods Sources? Grain Products Vegetables and Fruit Milk Products Extras

Carbohydrates –How Much Do Athletes Need?   •      Endurance Athletes & Athletes Who Train Exhaustively On Successive Days –60-70 % of total energy–If consume high energy diets then need 7-10 g/kg/d •      Recreational Athletes & Most Active People – 55-60 % of total energy •      Strength Athletes - ~ 55–65% of total energy –   Depends on Training Schedule

FAT Why Do Athletes Need It? •      Provides Fat Soluble Vitamins (A,D, E, K) •      Supplies Essential Fatty Acids •      Taste •      Aids With Satiety •      Primary Fuel Source For Endurance Athletes

FAT Where Athletes Get It? •      Naturally Present In Many Foods –   Hidden vs Added Fats   •      Majority Of Fat In Diet From Fats & Oils –   i.e. Butter, Margarine, Salad Dressings, Sauces

i.e. Leaner meats, lower fat dairy products, low fat salad dressings FAT-too much can slow down the athlete How To Reduce Intake •      Choose Lower Fat Foods   i.e. Leaner meats, lower fat dairy products, low fat salad dressings •      Trim Fat From Meats, Skin From Poultry •      Prepare Food Without Adding Fat •      Choose Appropriate Serving Sizes •      Avoid Adding Fat When Possible   i.e. butter, margarine, gravy, mayonnaise, sauces

Protein Why do athletes need it? builds muscle and bone make enzymes-required for energy and building molecules to meet all other functions of proteins

Protein Where do athletes get it? Meat and alternatives Milk and alternatives Grain products

Protein Recommendations Dietary reference intake-for healthy non-athletes –   0.80 grams/kg body weight/day   Athletes: –   Strength: 1.4-2.0 grams/kg body weight/day –   Endurance: 1.2-1.6 grams/kg body weight/day

Protein Recommendations How much do athletes need?   Example •      80 kg Male •      Normally Active: 0.80g/kg BW/day~ 64 grams/day •      Strength Athlete: 1.4-2.0g/kg BW/day ~110-160 g/day •      Endurance Athlete: 1.2-1.6g/kg BW/day ~ 95-130g/day

Protein Recommendations   Can You Consume Too Much Protein? No Adverse effects have been reported for Healthy Athletes when Protein intakes are <2.0 g/kg BW/day

Water-Why Do Athletes Need It?   •      Water Assists in the Digestive Process & Elimination of Waste Products •      Major Component of Blood •      Acts as a Coolant for Working Muscles & Maintains Normal Body Temperature

Water-Where Do Athletes Get It?   •      drinks-water, juices, milks, sports drinks, tea, coffee •      semi-solid and solid foods have some water

Water-how much do athletes need?   •      replace what lose-assuming normal water balance to start •      normal water balance means sufficient water where and when it is needed in the body avoid dehydration

Fluid Losses Experienced During Training •      Athletes typically only replace 30-70% of sweat losses during a training session •      Therefore, athletes are moderately dehydrated post-exercise •      Continued fluid loss in recovery phase:    Sweat    Urine production   Goal: •      Replace fluid lost during training prior to next event

Replacing Fluids During Activity Dehydration •      Starts When fluid Loss Exceeds 1% of Body Weight   •      Symptoms: –   Headache –   Irritability –   Fatigue Impact of Dehydration Replacing Fluids During Activity •      Thirst is not a Good Indicator •      Water is Best Fluid if Activity is Under 1 Hour •      Activities > 1 hour would benefit from a carbohydrate source (6-10% CHO) •      Cool Fluid in Small Volumes •      Drink ~ 125 ml every 10-20 minutes

Is Plain Water Enough? Recommendation: Remember: •      Athletes experience >2% loss of body weight from dehydration •      Consume ~150-200% of volume lost •      Fluid should contain sodium •      Also consume some foods containing sodium post-exercise •      Recommended levels of sodium: 50mmol/Litre •      Sports Drinks: 10-25 mmol sodium/L   Remember: •      When selecting a fluid for re-hydration, the fluid has to be palatable to the athlete. This has been shown to increase fluid consumption

Vitamins and minerals Why do athletes require them?- to allow their functions Where do athletes get them-in carbohydrate, fat and protein containing foods How much do athletes require-amounts found in sufficient intake of foods containing carbohydrate, fat and protein Supplements are a waste of money

PRE-COMPETITION MEALS Assume a Sound Training Diet Has Been Consumed   •    Replace Liver Glycogen Stores That Have Become Depleted Over Night

Pre-Competition Meals Purpose: •      To Prevent Hunger During the Competition   •      To Assist with Adequate Hydration •      To Increase the Physical & Psychological Comfort of the Athlete

Pre-Competition Meals Timing 2-4 hours before event to allow adequate digestion •      Meal Size ~ 500 kcals •      Meal Time ~ 2-4 hours before •      Competition – If < 2hours before competition, smaller meal is required

Pre-Competition Meals Foods Must Be Familiar To The Athlete Pre-Competition Meals Composition: •      High Carbohydrate (starch) •      Plenty of Fluids •      Moderate in Protein Content •      Low in Simple Sugar Content •      Low in Fibre and Fat •      Low in Salt & Caffeine

Fueling After Action Replace: – Water – Glycogen Stores –   Electrolytes (and other minerals) - Plenty of Fluid -1.5 litres of fluid for every kg weight loss - Carbohydrate –   Within 2 hours after activity –   Fruit, juice, crackers, bagels, lower fat yogurt –   Ensure a full meal with adequate intake

Nutrition Does Impact Performance!

CONSUMER CONCERNS ABOUT FOODS

Risks and benefits of eating   Risks: dying from not eating enough versus dying from eating too much Benefits: follow Canada’s food guide and live better and longer

Risks of food-borne illnesses dose-threshold- how many viruses or bacteria or parasites at any one time-the more viruses or bacteria or parasites one is exposed to the greater the chance of illness frequency-how often one is exposed-the more often one is exposed the greater the chance of illness susceptibility- some people become ill more easily (lower doses and/or frequencies of exposure)

Safeguarding the food supply - Health Canada, Canadian Food Inspection Agency, Nova Scotia Agriculture  

Safeguarding the food supply continued Inspection -food processing plants -Canadian Food Inspection Agency (CFIA) -pesticides-CFIA -pathogens and parasites -CFIA -restaurants- NS – NS Dep’t of Agriculture. Health Canada oversees CFIA assesses the Canadian Food Inspection Agency's activities related to food safety.

Pathogens and parasites in food   Bacteria -E. coli -salmonella Viruses -shellfish-Norwalk virus -hepatitis A-raw fish  

Pathogens and parasites in food continued Prions mad cow disease   Parasites water-Giardia pork-Trichinella all bacteria, viruses, and parasites overcome by heating (cooking) well except for prions

Avoiding contamination wash food well soap and bleach food preparation areas to kill everything except prions make sure contaminated food is not placed on a clean counter –this is called cross contamination and cross contamination leads to future non-contaminated food getting contaminated.  

Avoiding contamination continued freshness dates-the older items have a greater chance of contamination with bacteria, viruses, and parasites proper storage-fridge or freezer-reduces number of bacteria, viruses, and parasites cook well-sufficient heat destroys everything except prions  

Avoiding contamination continued jars sealed tightly to avoid contamination with bacteria, viruses, and parasites cans not bulging- bulging cans are an indication of bacterial contamination reheat food thoroughly-kills bacteria, viruses and parasites   sneeze guards-prevents contamination of food with bacteria and viruses

Pesticides increase amount of food for us to eat child versus adult impacts of pesticides -children are more seriously impacted due to lesser ability to metabolise (detoxify) these molecules; as well children are smaller so the dose of pesticide/kg body weight can be higher genetically modified foods and organic foods are alternatives to pesticides

Antibiotics and hormones Improved weight gain in cattle and improved egg productivity in poultry via use of antibiotics used to be common-not common now due to antibiotic resistance issue   hormone to stimulate cow milk production -considered non-harmful to humans-much of hormone destroyed by pasteurisation

Industrial wastes polychlorinated biphenyls- carcinogen   polychlorinated biphenyls- carcinogen strontium 90- radioactive cadmium (kidney damage) lead (brain development impairment) arsenic (carcinogen) mercury(nerve cell damage) bioaccumulation in fish of all above

Avoiding industrial wastes   1. washing food 2. knowing food sources if possible 3. deep salt water fish are safest 4. trimming fat- fat bioaccumulates toxins

Food technology-regulated by Health Canada  Additives Direct- colour, taste, texture, preservatives of food Indirect- leeching of toxins from packaging Accidental-toxins produced during cooking -burning of fat -incomplete burning of amino acids  

Food technology continued Food safety Aseptic packaging-sterility of packaging reduces chances of bacterial and viral contamination Modified atmosphere packaging- nitrogen stops aerobic bacterial growth Irradiation with ultra-violet light-kills bacteria and viruses Biotechnology- GMOs to slow ripening and prevent product breakdown during storage