1. SPORTS NUTRITION
CONSUMER CONCERNS ABOUT FOODS
19 NOVEMBER 2018

2. 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

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

4. 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?

5. 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

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

7. 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

8. 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

9. 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

10. 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

11. 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

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

13. Protein Recommendations
Dietary reference intake-for healthy non-athletes
–   0.80 grams/kg body weight/day
Athletes:
–   Strength: grams/kg body weight/day
–   Endurance: grams/kg body weight/day

14. Protein Recommendations How much do athletes need?
Example
•      80 kg Male
•      Normally Active: 0.80g/kg BW/day~ 64 grams/day
•      Strength Athlete: g/kg BW/day ~ g/day
•      Endurance Athlete: g/kg BW/day ~ g/day

15. 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

16. 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

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

18. 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

19. 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

20. 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 minutes

21. Is Plain Water Enough? Recommendation: Remember:
•      Athletes experience >2% loss of body weight from
dehydration
•      Consume ~ % of volume lost
•      Fluid should contain sodium
•      Also consume some foods containing sodium
post-exercise
•      Recommended levels of sodium: 50mmol/Litre
•      Sports Drinks: 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

22. 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

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

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

25. 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

26. 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

27. 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

28. Nutrition Does Impact Performance!

29. CONSUMER CONCERNS ABOUT FOODS

30. 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

31. 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)

32. Safeguarding the food supply - Health Canada, Canadian Food Inspection Agency, Nova Scotia Department of the Environment

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

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

35. 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

36. 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.

37. 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

38. 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

39. 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

40. 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

41. 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

42. 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

43. 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

44. 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

45. Food safety –acrylamide content
Food preparation
Food safety –acrylamide content
Kumar et al 2018-Frontiers in Nutrition, February 2018
High temperature cooking results in degradation of carbohydrates, proteins and lipids
Such degradation results in the formation of acrylamide

46. Food safety –acrylamide content
Food preparation
Food safety –acrylamide content
“High temperature cooking, such as frying, roasting, or baking, is most likely to cause acrylamide formation. Boiling and steaming do not typically form acrylamide. Acrylamide is found mainly in foods made from plants, such as potato products, grain products, or coffee. Acrylamide does not form, or forms at lower levels, in dairy, meat, and fish products. Generally, acrylamide is more likely to accumulate when cooking is done for longer periods or at higher temperatures. (See Acrylamide: Information on Diet, Food Storage, and Food Preparation.)”

47. Food safety –acrylamide content
Food preparation
Food safety –acrylamide content
Acrylamide can cause cancer; however, “Acrylamide levels in food vary widely depending on the manufacturer, the cooking time, and the method and temperature of the cooking process . Decreasing cooking time to avoid heavy crisping or browning, blanching potatoes before frying, not storing potatoes in a refrigerator, and post-drying (drying in a hot air oven after frying) have been shown to decrease the acrylamide content of some foods.”

48. Food safety –acrylamide content
Food preparation
Food safety –acrylamide content
Acrylamide can cause cancer; “however, a large number of epidemiologic studies (both case-control and cohort studies) in humans have found no consistent evidence that dietary acrylamide exposure is associated with the risk of any type of cancer. One reason for the inconsistent findings from human studies may be the difficulty in determining a person’s acrylamide intake based on their reported diet.”