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

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

3. #1 Goal
Optimal Health
&
Performance

4. Peak hGH Secretion

5. Is Nutrition YOUR Weak Link?

6. How do you choose your fuel?

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

8. 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

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

13. 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.

14. Dairy Intake Pro’s & Con’s

15. 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.

17. 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

18. 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

19. Training Meals

20. Training Meals

21. Summary
Blood flow

22. 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

23. Mitochondria Function

24. Fuel Source

26. 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