1. Performance Nutrition
Carrie Peterson MS, RD, LD, CSSD

2. Brief History of Sports Nutrition
Documentation of “special” foods and nutrition strategies dating WAY back….
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.

3. Brief History of Sports Nutrition
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!
Late 1980’s; some colleges, university and professional teams began hiring and consulting with RD
Well-known athletes started crediting nutrition with their success.

4. Brief History of Sports Nutrition
Lab-Based Sports Nutrition research started in 1960’s at Ball State University under direction of Dr. David Costill
Effects of nutrition on performance, muscle biopsies, gastric emptying studies….

5. Completing the Puzzle Training Rest/Recovery Treatment Diet/Nutrition
Supplementation
Treatment
Diet/Nutrition

6. What Influences Athletic Ability?
Genetic Endowment
Optimal Training
Good Nutrition
No “secret” ingredient!

7. Performance Nutrition Means…
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

8. Consequences of Poor Nutrition
Weight loss
Strength loss
Lethargy
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
“Overtraining Syndrome” (training beyond the body’s ability to recover)

9. Physical Activity Factor Varies Widely
Examples
Female Olympic Gymnasts
1900 kcal/day
Tour de France Cyclists
7,000+ kcal/day
College Football Players (in wt gain mode)
7,500-8,500 kcal/day

10. Energy Needs 15-30 kcal/per pound of body weight
Basic Calorie Requirement
15-30 kcal/per pound of body weight

11. Carbohydrates (CHO) Fuel Muscle
A muscle is like a sponge
Keep muscles full of fuel
Carbohydrates reach muscles quickly
Substrate used to form Glycogen
Glycogen is the PRIMARY energy source

12. The Effect of Diet on Physical Endurance
Maximum
endurance time:
Fat and protein diet
57 min
Normal mixed diet
114 min
High-carbohydrate diet
167 min

13. Carbohydrate
THE CHALLENGE?
Maintain CHO supply to muscles and slow it’s depletion by using fat as fuel

14. Protein Muscle growth and repair
Role in Exercise?
Muscle growth and repair
Supplies 10% of fuel when glycogen stores are low
Supplies 5% of fuel when glycogen stores are high
Aids in repair/recovery following muscle damage

15. Hydration
                                            

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

17. Sweat losses during 2 hours of exercise can = 2 liters or more
Fluids & Hydration
Males - 60% body wt.
Females - 50% body wt.
Cardiovascular function
Thermoregulation
Injury prevention
Performance
Recovery
Sweat losses during 2 hours of exercise can = 2 liters or more

18. Dehydration can lead to:
Cramping
Injury or Fatigue
Dehydration DECREASES:
Muscle, strength, speed, stamina, energy & cognitive processes.
Dehydration INCREASES
Risk of Injury
95% of muscle cramps are due to dehydration!

19. Drink before, during & after
What you already know…
Don’t rely on thirst
Already dehydrated
Drink before, during & after
Water is fine for <1 hr; sport drinks > 1 hr

20. Energy Drinks? Different from Sports Drinks
WHAT ABOUT….
300mg caffeine!
Energy Drinks?
Different from Sports Drinks
Contain caffeine, other stimulants, sugar, herbs and vitamins
Safety concerns for athletes!
Use nutrition, hydration, and lifestyle changes to improve energy level

21. Pre-Exercise Fuel Meals should be 2/3 normal size
Meals: 3-4 hours before competition
Snacks: 1-2 hours before competition
The closer they are to competition, rely more on liquids and small snacks

22. Recovery Nutrition Recovery Goals: Glycogen restoration
Defined: Helping athletes bounce back for future exercise bouts
Nutrition Recovery Goals:
Glycogen restoration
Fluid & electrolyte replacement
Muscle repair and adaptation

23. 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

24. Nutrition MISTAKE Thinking that….
Sports shakes, bars, and drinks can replace a balanced diet
Sports foods can provide an effective, convenient method for the athlete to boost his/her nutrient needs during training and competition.
Missing key nutrients including phytochemicals, antioxidants, and fiber.

25. Bigger and Stronger 1950 1975 2000 Average Height
Average Height
Of pro BB player ’3” ’5” ’7”
Average weight
Of pro FB player # # #
Source: ESPN

26. First Things First… Must eat breakfast everyday
Eat every 3-4 hours to keep blood sugar level
Stay hydrated through day