Sports Nutrition Gr. 10 Weight Training

Brief History of Sports Nutrition Documentation of “special” foods and nutrition strategies dating WAY back…. Documentation of “special” foods and nutrition strategies dating WAY back…. Greek Olympians in 300BC used specific mushrooms to enhance performance Greek Olympians in 300BC used specific mushrooms to enhance performance In 1800’s Dutch swimmers used caffeine before races, Belgian swimmers dipped sugar cubes in ether before racing. In 1800’s Dutch swimmers used caffeine before races, Belgian swimmers dipped sugar cubes in ether before racing.

Brief History of Sports Nutrition Alcohol was commonly drunk to increase performance in the Olympics through the early 1900s. Evolution of Gatorade in 1960’s by 4 physicians at the University of Florida to help the football team. Initially met with skepticism that taking in sugar and salt could be beneficial… it caught on fast! 80’s and 90’s - Well-known athletes started crediting nutrition with their success.

What Influences Athletic Ability?  Your Mom and Dad! – Genetics  Optimal Training  Perfect Practice ( practice does not make perfect! )  Good Coaching as well  Your BIRTHDAY?!  Good Nutrition  No “secret” ingredient

What does ‘Performance Nutrition’ mean?  Fueling to boost activity performance on a daily basis  Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy  Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

Consequences of Poor Nutrition  Weight loss  Strength loss  Lethargy  Chronic Fatigue  Soreness, joint pain  Micronutrient Deficit  Respiratory Infections  Diminished Performance

Calorie Needs for Athletes  Rule of thumb: Walk or Run 1 mile = 100 calories burned Calories Consumed Calories Expended You need to make sure you are always fueled! Keep the balance…

Energy Needs: From Couch Potato to Elite Athlete Calories/# 120# 160# 240# Calories/# 120# 160# 240# LOW - sedentary ACTIVE (30-60min) MODERATE (1-1.5hr) HIGH (1.5-2hr) VERY HIGH (2-3hr) McDonalds Triple Thick Choc. Milkshake = 1250 cals

Carbohydrates  Muscle FUEL  Carbs reach muscles quickly  They are used to create GLYCOGEN (The Primary energy source)  2 main types: SIMPLE and COMPLEX carbs  Try to stick to complex! (Breads, pasta, fruits and veggies, grains + oats)  Don’t eat simple carbs too often! (Candy, sugar)

Carbs = Fuel  Carbohydrate Needs:  30 minutes moderate exercise: g/#  1 hour intense training/day: 3g/#  1-2 hours intense training/day: 3.5-4g/#  2-4 hours intense training/day: 4-4.5g/#  Ultra endurance athlete: 5.5g/# 165 Pound Soccer Player: 675 gm/day What about you??

Protein Role in Exercise?  Muscle growth and repair  Supplies 10% of fuel when glycogen stores are low  Aids in repair/recovery following muscle damage after an activity or a workout  Found in chicken, fish, eggs, meat, beans, milk/cheese/yogurt

Protein: Muscle Building and Repair  Protein intake and timing of protein intake are both important for increasing lean muscle mass  Eating protein several times a day may enhance availability of amino acids during workout  Going into strength workouts well nourished is critical! This ensures strength gains and decreases protein losses  Refueling immediately after workouts with a carbohydrate/protein mix is essential for strength gains Protein Needs/DAY: g/# (For athletes/people who work out!) 175 lb Male = 140g/day

Which is the BEST Protein Supplement?  For the last 3 years, MYOTEIN has been voted the #1 protein powder available based on effectiveness, speed of results, safety and $ value, BUT….  Do we need to take this stuff???  The answer is, IT DEPENDS  Protein supplements are good IF you cannot digest the necessary protein 30mins after your workout! THIS IS WHEN REPLENISHING YOUR PROTEIN LOSSES IS MOST CRITICAL. 30MINS IS YOUR WINDOW  If you are able to eat a meal rich in protein + carbs in this window, you don’t need to buy this stuff!!!

Hydration

Components of Muscle 75% Water 20%Protein 5% other

Why do we Need to Hydrate?  Performance!!  At 2% dehydration your ability to perform can drop 15%!!! ( Mental focus, reaction time )  Thermoregulation  Cardiovascular function  Injury prevention  Recovery Sweat loss during 2 hours of exercise can be 2 liters or more!!

Hydration – Need to Knows  DRINK BEFORE YOU’RE THIRSTY. When you’re thirsty, its too late! You’re already at 1% dehydration ( 3 cups of sweat for a 150 pound person)  We need at least 10 glasses of water a day. 20 glasses if we’re training!!! – Invest in a reusable container!  Fruit juices, esp. O.J and peach juice are the best ways to replenish electrolytes lost via sweating. Mix them 25% juice + 75% water though!

Impaired Performance!  Muscle strength  Speed  Stamina  Energy  Cognitive Process  Risk of Injury 95% of muscle cramps are due to dehydration!

When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING cups After Activity 2-3 cups

What about Sport Drinks??  Is Gatorade necessary for hydration during an activity?? IT DEPENDS!  If it is under an hour, water is the way to go (Unless it is REALLY intense!), but any activity/sport over an hour, sport drinks can be beneficial and act to drive thirst/replenish lost electrolytes  Gatorade and Powerade are basically sugar and sodium – they should not be consumed if not doing an actual activity!! (Don’t drink them casually at lunch)

Pre-Exercise Fuel Pre-exercise fuel should:  Provide energy to working muscles  Maximize blood sugar and glycogen stores  Provide a psychological edge  Minimize hunger during play  Maximize hydration  Be individualized

Pre-Exercise Fuel – cont.  Meals should be 2/3 normal size  Meals: 3-4 hours before competition/activity  Snack: 1 hour before competition/activity  A little protein powder mixed into some fruit juice mins before a workout is an excellent idea! If you don’t have these, a peanut butter and banana sandwich is perfect  Snack should be a mix of carbs and protein (3g of carbs for every 1g of protein)

Timing of Protein & Carbohydrates To enhance protein synthesis in muscle and replace glycogen stores…  NEVER exercise in fasted state  Eat immediately after exercise [in your window of opportunity]

Recovery  Defined: Helping athletes bounce back for future exercise bouts  Considerations  Intensity of exercise  When will athlete exercise again? Nutrition Recovery Goals:  Glycogen restoration  Fluid & electrolyte replacement  Muscle repair and adaptation

Refueling after Exercise  VERY Important for Athletes  For those in multiple events in one day  For those training daily  “Window” for Refueling  First 30 minutes after exercise is critical  Glycogen repletion occurs faster after exercise  Increased blood flow to the muscle  Enzymes that produce glycogen are most active

Anabolic Steroids

Creatine

Caffeine