1. Sports Nutrition Katie Armfield, Dietitian Vanderbilt University Medical Center

2. Copyright Vanderbilt Nutrition Clinic 2005 What’s in it for me?  Benefits of Optimal Fueling: -Improved strength, speed, and stamina -Delayed fatigue -Enhanced healing of injuries and/or illness -Improved Performance!!

3. Copyright Vanderbilt Nutrition Clinic 2005 What we will cover today…  Formula to estimate your calorie needs  Macronutrients- carbohydrates, protein, fat, and water  Micronutrients- vitamins, minerals  Menu options  Pre and post exercise meals  The real scoop on supplements

4. Copyright Vanderbilt Nutrition Clinic 2005 How many calories do I need?  You need sufficient calories to fuel your body and perform at your best  Most athletes underestimate their calorie needs  Calorie Formula- Body weight (in pounds) x 23 calories  The only nutrients that provide calories are carbohydrates, protein, and fat

5. Copyright Vanderbilt Nutrition Clinic 2005 Carbohydrates  The primary fuel for most types of exercise and the most important nutrient for athletic performance  Carbohydrates should be eaten at all meals and before and after exercise  Low-carbohydrate diets are NOT appropriate for athletes!!

6. Copyright Vanderbilt Nutrition Clinic 2005 Carbohydrates  Recommended level- 7-10 g/kg per day  At meals, carbohydrates should take up 2/3 of your plate  Foods containing carbohydrates: bread, rice, pasta, cereals, crackers, fruits, juices, vegetables, dried beans/peas

7. Copyright Vanderbilt Nutrition Clinic 2005 Protein  Used for building and repairing muscles, red blood cells, hair, and other tissues  Used for energy when carbohydrates are not available  Protein from food or a protein supplement acts the same in the body  Food is the easiest, most effective, and least costly way to meet protein needs!

8. Copyright Vanderbilt Nutrition Clinic 2005 Protein  Recommended level- 1.2- 1.8 g/kg per day  Athletes get enough protein for muscle growth and repair in an average mixed diet  Extra protein not needed by the body is burned for energy or stored as fat

9. Copyright Vanderbilt Nutrition Clinic 2005 Protein  “Although athletes’ protein needs are slightly higher than non-athletes’, research shows that most athletes can eat enough protein without using additional supplements or following a high-protein diet.”  Protein is found in meat, poultry, dairy products, eggs, nuts, tofu, and beans

10. Copyright Vanderbilt Nutrition Clinic 2005 Fat  Helps sustain prolonged exercise  Source of stored energy, burned mostly during low-level activity and when other sources are not available  Fat should comprise no more than 20- 25% of our total calories  Healthier fat choices: nuts, seeds, olive oil, canola oil, fish, avocados, and olives

11. Copyright Vanderbilt Nutrition Clinic 2005 Vitamins and Minerals  Needed to regulate processes in the body- used to utilize energy from carbohydrates, protein, and fat  Calcium- builds bones, length, and strength  Helps your muscles contract and nerves function  Found in dairy products, calcium-fortified orange juice, dark green vegetables, dried legumes

12. Copyright Vanderbilt Nutrition Clinic 2005 Vitamins and Minerals  Iron- aids in energy metabolism  Deficiency can lead to weakness and reduced resistance to infection  Iron is found in lean meats, eggs, legumes, whole grains, green leafy vegetables  Vitamin C increases the body’s ability to absorb iron

13. Copyright Vanderbilt Nutrition Clinic 2005 Hydration  Athletes need to be hydrated before, during, and after practice and competition to achieve optimal performance  Early fatigue is a sign of dehydration and thirst is not an adequate indicator of fluid needs  Athletes need 11-14 cups of total fluid per day

14. Copyright Vanderbilt Nutrition Clinic 2005 Hydration  Before Exercise: Drink 12-24 oz of fluid 2 hours prior to exercise and 15 minutes before activity drink another 8 oz of fluid  During Exercise: Drink 8-10 oz of cold water every 15 minutes during exercise to delay fatigue  After Exercise: Drink 2 cups of water for every 1 pound of sweat lost

15. Copyright Vanderbilt Nutrition Clinic 2005 Benefits of Water  Athletes lose concentration, coordination, and endurance capacity when they don’t replace water lost from sweat  Water helps regulate body temperature  Helps maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration  Rids the body of excess salt and other wastes

16. Copyright Vanderbilt Nutrition Clinic 2005 Up Your Fluid Intake  Drink on a schedule, not just when you are thirsty  Gulps are better than sips to increase your fluid intake  Try to avoid caffeine, carbonation, and fruit juice just prior to exercise  *Beverages that contain alcohol are diuretics and cause water loss

17. Copyright Vanderbilt Nutrition Clinic 2005 Alcohol  Alcohol has a negative effect on all physical activity. This includes practice, lifting, conditioning sessions, and games.  Alcohol depletes your vitamin and mineral stores  Alcohol can cause stomach ulcer formation  Alcohol destroys brain and liver cells  There is NO upside to drinking alcohol for athletes!!

18. Copyright Vanderbilt Nutrition Clinic 2005 Nutrition Break Down  Rich in carbohydrate (60%)  Moderate in protein (15-20%)  Low in fat (20-25%) How does this information translate to your plate?

19. Copyright Vanderbilt Nutrition Clinic 2005 Breakfast -Whole grain waffles with maple syrup -Handful of walnuts -Granola cereal with skim milk -Whole-wheat toast with fruit spread -Orange Juice -Sandwich -Oatmeal -Canadian bacon -Fruit cup -Whole grain english muffin with peanut butter -Fruit smoothie -Graham crackers -Fresh fruit

20. Copyright Vanderbilt Nutrition Clinic 2005 Lunch -Bean burrito, baked chips and salsa, and 100% fruit juice -Grilled chicken sandwich, baked potato with veggies, iced tea, fruit cup -Turkey sub on whole-grain bread, baked chips, apple, water -Rice with vegetables and black beans, garden veggie salad, fruit cup, skim milk

21. Copyright Vanderbilt Nutrition Clinic 2005 Dinner -Spaghetti with tomato sauce and sliced veggies, spinach salad, milk -Vegetarian pizza, water, tossed salad, whole-grain roll, apple crisp -Chili with beans and rice, mixed berries, whole wheat crackers, 100% fruit juice -Grilled fish fillet, large green salad with vinaigrette, steamed veggies, iced tea

22. Copyright Vanderbilt Nutrition Clinic 2005 Snacks -Whole grain bagel with peanut butter -Grapes or other fresh fruits -Pretzels -Sliced turkey on whole grain crackers -Light Popcorn -Peanuts -Cottage cheese -Trail Mix -Breakfast bars, sports bar -String cheese

23. Copyright Vanderbilt Nutrition Clinic 2005 Pre-exercise Meals  High carbohydrate meal/snack that is low in fat and well tolerated  2-3 hours prior to exercise (to allow for stomach emptying)  Decrease carbohydrate and calorie content of the meal/snack, the closer to exercise it is consumed  Include some lean protein to enhance satiety and alleviate hunger

24. Copyright Vanderbilt Nutrition Clinic 2005 Pre-exercise Meals  Examples: -3 hours before: bagel with turkey and veggies, banana, 1 cup low-fat yogurt, pretzels, Rice Krispie treat, 2 cups skim milk -1 hour before: banana, 1 cup Mini Wheats or small turkey sandwich, 16 oz. sports drink

25. Copyright Vanderbilt Nutrition Clinic 2005 Post-exercise Meals  “Recent research shows carbohydrate and protein eaten within 30 minutes of a workout is an effective time to restore amino acids and carbohydrates in the muscles, preparing athletes for the next workout.”  Restores muscle and liver glycogen to minimize fatigue

26. Copyright Vanderbilt Nutrition Clinic 2005 Post-exercise Meals  Goal- carbohydrate intake within 30 minutes of exercise and another high carbohydrate meal/snack 2 hours later  Intake of ~0.5 grams of carbohydrate per pound body weight  Include some protein in post-exercise meals

27. Copyright Vanderbilt Nutrition Clinic 2005 Post-exercise Meals  Examples: -16 oz sports drink, 1 Powerbar -32 oz sports drink, 1 banana -2 cups skim milk, 4 graham crackers -Bagel with 2 Tbsp peanut butter -Baked potato with refried beans and salsa

28. Copyright Vanderbilt Nutrition Clinic 2005 Supplements  Questions to ask: -What claims have been made about the supplement? -Is there any scientific basis to these claims? -What is the supplement made of? Is it pure? -Does it work? Is it allowed?

29. Copyright Vanderbilt Nutrition Clinic 2005 Ergogenic Aids  Ergogenic- the potential to increase work output  Can be dangerous to your health- now and later  No scientific evidence for many of the claims  May have unknown, serious side effects  Placebo effect

30. Copyright Vanderbilt Nutrition Clinic 2005 Supplements BOTTOM LINE: If you are consuming a balanced diet, there is no added value in any type of nutritional supplement Remember: If it sounds too good to be true, then it probably is.

31. Copyright Vanderbilt Nutrition Clinic 2005 Questions or Comments

32. Copyright Vanderbilt Nutrition Clinic 2005 Resources  www.gssiweb.com www.gssiweb.com  www.eatright.org www.eatright.org  www.sportfuel.com www.sportfuel.com