Nutrition for Performance The saying, “you are what you eat” might be tailored to an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re playing amateur soccer or running a marathon, your performance depends not only on your training methods, but also on eating the right foods.

What is Nutrition?  In groups or with the person next to you see if you can come up with a defenition for “Nutrition”….  Nutrition: The science or study of how the body uses and assimilates food in order to grow, repair and replace tissues.

What is a Nutrient?  Components of food that are essential for proper human growth and function. There are six important classes of nutrients….can you name them?  Carbohydrates, Fats, Proteins, Minerals, Vitamins, and Water

Nutrients cont…  Which classes of nutrients are energy yielding? –CHO –Fats –Protein

Food Categories  What are Macronutrients? -Nutrients that are required in large amounts (CHO, Fats, Protein)  What are Micronutrients? -Nutrients that are needed in small amounts. (vitamins and minerals)

Protein, Carbs and Fats  10-15% diet protein  50-60% diet carbohydrates  20-30% diet fats  4 calories in 1 gram of protein and carbohydrate  9 calories in 1 gram of fat

Protein  Average person needs 0.7g-0.8g/Kg protein  Athletes need more = 1.2g/Kg- 1.7g/Kg  2 types of protein: complete and incomplete

Protein  Athletes require more protein than non-athletes –Should be tailored to training –As high as 18% from protein –Strength athletes 1.7 per kg –Endurance 1.2 to 1.4 g per kg  Average diet provides 1.4 gm/kg/day  Adequate calorie intake is just as important as adequate protein intake for building muscles  Too much protein intake can be bad -is stored as fat -lead to dehydration and kidney problems

Carbohydrates (plants)  Two types: Simple and Complex  Body prefers Complex as they do not stress the system as much as simple CHO’s

Glycemic Index  Glycemic index : The reference value of the glycemic-index chart is Glucose (GI = 100)  High GI foods are generally worse and have a glycemic index number of 70 or more. Low GI foods have a glycemic index of less than 55 ( these are generally better). Medium GI foods are in between.

Why Complex Carbohydrates?  Compared to ingesting simple carbohydrates, ingesting complex carbohydrates: -improves glycogen stores -Promotes faster stomach emptying -Leads to lower blood sugar and insulin levels and thus places less stress on the pancreas.

Glycemic Index –Glycemic Index of Grains: Buckwheat 54 Bulgur 48 Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben's Converted 44 Noodles (instant) 46 Taco Shells 68 –Glycemic Index of Fruit: Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52

Glycemic Index cont… –Continuation of Fruit: Mango 5 Orange 44 Pear 38 Pineapple 66 Plum 39 Watermelon 76  Glycemic Index of Vegetables: Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Potato (french fries) 75 Red Peppers 10 Pumpkin 75 Sweet Potato 54

FATS: GOOD VS. BAD  Saturated come from animal products,  Monounsaturated and Polyunsaturated come from plant sources,  25-30% of diet should be fat, which helps in energy supply, proper brain and nerve function as well as insulation and protection

Fats  Major source of energy  25 to 30% of total calories should come from fat  Cholesterol intake should be less than 300 mg/day. Liver produces this when you consume a lot of fats and or are stressed 9 injury, sick or other)  HDL vs. LDL, good vs. bad  Average Canadian diet provides 37% of total calories from fat…this is too high!

The Micronutrients: Vitamins and Minerals  Vitamins and Minerals don’t give the body energy;  Vitamins that are water soluble are needed everyday (C’s and B’s); fat- soluble (A,D, E, K) are needed but be weary  Calcium, sodium, potassium, Iron and Zinc

VITAMIN DEFICIENCY  RICKETS (NO VIT D)

VITAMIN C DEFICIENCY Scurvy is a nutritional disease caused by deficiency of vitamin C. Common symptoms include pinpoint bleeding around hair follicles, along the gums, and under the nails.

Vitamins and Minerals  Question sheet

The Fast Food Activity  We are a varsity Dodgeball team which has qualified for the AAAA provincial championship!  While on the road we have to eat 4 meals but we can only eat from the following places (we all eat at the Keg for dinner after winning the tournament and the school foots the bill!): –Eg Subway, Tim Hortons, McDonalds, Pizza Hut, The Keg

Energy Equation  Energy storage = Energy intake + Energy output  Def of a calorie?  Energy  Amount of heat needed to raise the temp of 1 gram of pure water by 1 o C. We use this term to identify the amount of energy in food.  1 Calorie=kcal or 1000 calories  1 calorie = joules (SI unit)  A measure of metabolising food through body

Harris Benedict Equation  Used to determine an individuals Resting Metabolic rate. We use Height in cm, Weight in Kg, and age in years  Males: (5 x H) + (13.7 x W) – (6.8 x A) Females: (1.9 x H) + (9.5 x W) – (4.7 x A)

Daily Caloric Need  Consists of your RMR+ Calories for activity+ thermalitic effect of food  Too little = too skinny  Too much = too fat

D.C.N. cont…  Sedentary individuals multiply R.M.R. by 1.4  Moderately active …by…1.6  Highly Active individuals multiply R.M.R by 1.8

Cont…  Athletic groups such as football players and strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

Cont…  MALNUTRTION, represents unbalanced nutrition and may exist as either under or over nutrition (basically the ind. is not receiving adequate intake or receiving too much)

Determinants of the Athlete’s Energy Requirements  During intense exercise –Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source  During prolonged exercise –Fat stores are predominant fuel source  Fitness level of the athlete –Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores

BMI Formula  The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or metres. 1 metre = 100cms metres² = metres * metres  Table: Metric BMI Formula BMI = weight in kilograms or Kg/M 2 height in meters² height in meters²

Dieting for Performance  Recommended diet for athletes: % carbs; 15% protein; 25-30% fat  Endurance athletes recommended to carb load

Carbohydrate loading  Everyone needs g of carbs a day to spare catabolism of protein  Athletes use loading to super compensate the glycogen (sugar in blood and liver) in an attempt to delay the onset of fatigue; it is usually used for 3-7 days  Deplete, carb deprive (high fat-protein diet), and carb load; you are also training during this time which further depletes

Carbohydrate Loading  May show increases the body’s pre- exercise glycogen stores by 50 to 100%  Benefits endurance athletes who compete for longer than 90 minutes -can increase endurance up to 20% -can increase performance by 2-3%

Carbohydrate Loading: One Example of How Days prior to eventExercise durationCarbohydrate intake 6 90 minutes 5 gm/kg/day 6 90 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 3 20 minutes 10 gm/kg/day 3 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 1 rest 10 gm/kg/day 1 rest 10 gm/kg/day

H.O on CHO loading  CHO loading alone the day before  CHO loading for a period of time prior to event  CHO loading with exercise bout to exhaustion and then CHO loading again….etc…Many different theories

Protein intake and Supplementation  Athletes require more protein than non-athletes  Average American diet provides 1.4 gm/kg/day  Adequate calorie intake is just as important as adequate protein intake for building muscles  Too much protein intake can be bad

Protein intake and Supplementation  Test is labs, have shown that individuals undergoing endurance training increase their protein needs to about 1 to 1.2 g per kg per day, well above the RDI. In contrast, for subjects performing resistance exercises or weight lifting, the RDI for protein seems to be adequate. In resistance training, you are building up muscle and protein is used more efficiently.

Protein intake and Supplementation  Muscles are built from protein. Unlike fat cells for fat and muscle or liver for glucose, there is no place in the body to store protein. We need to consume enough protein to allow our muscles to be healthy and perform work. Athletes performing weight bearing type of exercises don't need extra protein. Endurance training, demands extra dietary protein but, fortunately, vitamin B6 is also present in protein-rich foods.

Fats for athletes  Mainly required for endurance type competitors  As level of training increases so does fat intake

Competition Meals  Pre-exercise meal: needed for glycogen synthesis and glucose accessibility, eaten 2-6 hours pre  High in carbs; low in fat and fibre; moderate level of protein  During only necessary if comp more than 90 mins (then high carb)  Post-exercise meal: rehydration; and high carbs

Dehydration and Fluid Replacement  Heat regulating centre is in the hypothalamus; it neurologically gets stimulated by two reflexes: 1. reflex dilation of skin (forces blood to flow and transfer the surface of skin), radiation, convection, and conduction 2. Sweating reflex: sweat glands are activated to surface to allow for evaporation

Fluid Replacement  Needed before, during and after  Never be thirsty  No fruit drinks, high-sugar drinks, pop, tea, coffee and cola’s  Before exercise:2-3 cups two-three hours before comp. and 1+ cups ten to twenty minutes prior  During exercise: only if activity >50 mins (1/2 cup of 6% electrolyte solution every 10 mins)  Post exercise: all fluids lost should be gained within 2 hrs.; some sugar+electrolyte

Heat cramps, heat stroke, and heat exhaustion  Sign of dehydration is not sweating.  Eventual outcomes of dehydration are: 1. Heat cramps: muscles tighten due to fluid loss 2. Heat exhaustion: need med attention. Hi internal temp, pale, cool, clammy, light headed, loss of conscious 3. Heat stroke: complete failure of body to heat regulate. Hi body temp, headache, confusion, loss of consciousness