1. Nikki Ford, MA,RD,LMNT Registered Dietitian Nutrition & Optimal Performance

2. Outline  Nutrition basics  Hydration  Proper eating & meal planning  Performance nutrition  Vitamins and minerals  Supplements  Female athlete concerns  Questions?

3. Carbohydrates Primary source of fuel for your body for activity. Feeds brain, fuels muscles, and maintains blood sugar. Found in a wide variety of foods. Stored in the liver and muscle as glycogen. Activity decreases these stores, so they must be replaced. This means you MUST EAT CARBOHYDRATES!

4. Carbohydrates for Training Right amount depends on activity level. During season, 50-65% of diet. Off season or when not training as heavily, this percentage can be decreased. Or 3 to 4.5 grams per pound of body weight. Majority should come from complex sources: Lentils, beans, whole grains, fruits, and vegetables.

5. Carbohydrates During Exercise If exercise lasts 60 minutes or more: Consume 5-10 ounces of a sports drink every 15 minutes. For exercise over 90 minutes: 30-60 grams carbohydrates per hour. 120-240 carbohydrate calories.

6. Protein Major function of protein is growth and maintenance of your body. Little protein is used for energy. Too much protein is stored as fat. Primary sources should be lean meats: Chicken, turkey, fish, low-fat dairy Non-meat: beans, peanut butter, eggs, nuts, tofu, soy

7. Whey and Casein Whey protein is: Fast acting Absorbed quickly Essential to recovery Casein protein is: Slow acting Continuously absorbed Essential to inhibiting muscle breakdown

8. Protein Requirements for Endurance Athletes Daily Intake 1.2-1.4g/kg

9. Protein Recommendations for Strength Training Athletes Daily Intake 1.6-1.7g/kg Initial Phase of Training (first 3-6 months) 1.7g/kg Immediately before strength training.1g/kg (based on current research, not conclusive) Immediately after strength training and every 1-2 hours in recovery.1g/kg (based on current research, not conclusive)

10. Fat Fat is a necessary nutrient. Used in many ways by the body. Better sources of fat: Olive, canola, and peanut oils; nuts; salmon and tuna; flaxseed; and soy. Try to limit saturated fats and trans- fats. Less than 30% of your calories.

11. Hydration Critical for optimal performance and health! Drink before, during, and after: Before: 2 cups 2 hours before exercise During: 5 to 10oz every 15 to 20 minutes Take advantage of time-outs, half time, etc. Every large gulp or swallow equals about 1 ounce of fluid. After: 2-3 cups for every pound lost. Feel thirsty? You’re already dehydrated! Check your urine!

12. Fluid Choice Cool fluids are best. Plain water and sports drinks with 4- 8% carbohydrate concentration replace fluids adequately. Avoid coffee, tea, soda, and alcohol. Some may be used in moderation…..

13. Meal Planning Eat consistently! 5-6 small/medium meals per day. Every 2-3 hours, NO MATTER WHAT! Each meal/snack should contain both carbohydrates and protein. Most important meal of the day is breakfast! Breakfast jumpstarts your metabolism. You don’t have to eat breakfast food. Something is better than nothing!

14. Performance Nutrition Before Exercise: If you can tolerate it, consume protein and carbohydrate drink 60-90 minutes before. Slow acting carbohydrate and protein (whole grains, apples, oranges, grapes). During Exercise: Carbohydrate drink (sports drink).

15. Performance Nutrition After exercise: Window of opportunity to replenish nutrients in first 15 minutes after workout – VERY IMPORTANT! Should contain both fast acting carbohydrate and protein in ~3:1 ratio (banana, juice, bagel, cereal bar). Liquid or solid food? Liquid is easily digested. Easy to carry. Also replacing fluids.

16. Vitamins and Minerals Theoretically, you can get enough vitamins and minerals from eating a variety of foods. However, athletes may have greater needs for certain nutrients. B vitamins, calcium, chromium, iron, folate. May take multivitamin for “back up” but should not be substitute for healthy eating.

17. Vitamins and Minerals Vitamins and minerals are not used by the body for energy, but are necessary for energy production. Excess micronutrients will not be beneficial to performance. However, if you are deficient a multivitamin will be beneficial.

18. Creatine Used for short-term, explosive exercise. Not recommended for endurance athletes. Can be used during season if used correctly. Most benefits derived from taking creatine immediately after your workout. Must be combined with hard work in the weight room to gain strength and power.

19. Creatine Recommendations for Use: 6 week cycle (4 weeks on, 2 weeks off) Dosage 2.5-5 grams per day. Should not be used during two-a-days. The loading phase is not recommended. Hydration is very important when taking creatine.

20. Other Supplements If it sounds too good to be true….it probably is. Supplements are not well regulated or standardized “Natural” does not equal safe Still beware of banned substances

21. Eating Disorders Disordered eating is more prevalent in athletes. Both men and women are at risk for disordered eating. The pressures of competing and success often lead to unhealthy weight changes. Even small changes in the diet can lead to decreased performance and compromised health.

22. Eating Disorders Two types of Eating Disorders: Anorexia: refusal to maintain body weight, distorted body image, intense fear of fatness or weight gain. Bulimia: characterized by bingeing and purging (vomiting, exercise, laxatives), lack of control over eating. Consequences of eating disorders: Death, electrolyte imbalances, ruptured esophagus, osteoporosis, stroke, heart attack, suicide, stress fx.

23. Female Athlete Concerns Nutrition problems female athletes have: Poor calcium intakes Iron deficiency anemia Folic acid intake Inadequate calories and weight

24. Important Notes to Females Females need to consume adequate calcium (1000 mg/day) up to age 30. 3-4 dairy products per day. Other fortified foods (cereal, bread, orange juice). Females need to consume adequate iron (15 mg/day) Best iron sources: meat and liver Other: beans, legumes, tortillas, eggs, green leafy vegetables.

25. Important Notes to Females Females of child-bearing age need to consume adequate folic acid (40 mcg/day) to prevent neural tube defects in infants. Sources: green leafy vegetables, organ meats, orange juice, fruits, and vegetables. Females need to consume adequate calories each day! Performance and health will suffer from chronic inadequate diets.

26. Questions

27. Contact Information Nikki Ford, MA,RD,LMNT nford@hy-vee.com Or nikki.ford@bryanlgh.org