amy culp, rd, cssd, ld - football...
TRANSCRIPT
Amy Culp, RD, CSSD, LD
Sports Dietitian/Nutritionist
Gatorade Sports Science Institute
Speakers Bureau [email protected]
Change body composition. Last longer during
practice and games. Recover faster. Decrease soreness and illness. Less downtime due to injury. Think more clearly,
be in a better mood, and sleep better.
Be a better athlete.
Outwork the competition!
Our Why: Food = Fuel
1. Daily Fueling
2. Fuel Timing
3. Hydration Plan
4. Game Day Fueling
5. Weight Gain/Weight Loss
Food is Fuel (20-25 calories/pound)
Fuel Sources: Carbohydrates
Protein
Fat
Carbohydrates are the primary
fuel for muscle contraction
Cermak & van Loon. 2013, Sports Med, 43:1139-1155.Jeukendrup, A. 2004, Nutrition, 20:669-677.
CONSUMING
CARBOHYDRATES WILL…
Maintain high rates of carbohydrate oxidation
Reduce ratings of perceived exertion
Increase endurance capacity
Delay the onset of fatigue
Prevent hypoglycemia
Glycogen
sparing
Glycogen
re-synthesis
High rate
of CHO Ox
MECHANISM
Phillips et al. 2011, Sports Med. 41:559-585.
Jeukendrup, Rollo & Carter. Sports Science Exchange (2013) Vol. 26, No. 118, 1-8.
Baker L et al. 2015, Nutrients, 7:5733-5763, doi:10.3390/nu7075249.
FASTER SLOWER
Glucose
Maltose
Sucrose
Maltodextrins
Amylopectin 1.0 g/min
(60 g/h)
Rapid
Digestion
.06 g/min
(35 g/h)
Slow
Digestion
Fructose
Galactose
Trehalose
Isomalatulose
Amylose
Types of Carbohydrates
SIMPLE COMPLEX
Glucose
Fructose
Galactose
Sucrose
Maltose
Amylose
Amylopectin
Carbohydrate Structure Classifications
FAST
& SLOW
During exercise, think about carbs as…
Whole Grain Cereal, Oatmeal
Whole Wheat Bread, Crackers
Sweet Potatoes, Baked Potatoes
Whole Grain Rice, Pasta
Milk, Low-Fat Dairy
Fruit, Veggies, 100% Fruit Juice
Sports Drinks
Fructose + glucose combination
FRUCTOSE
+ GLUCOSE
GLUCOSE
Total CHO Oxidation (g/min) Lecoultre et al. AJCN (2010) 92:1071-1079.
3-4 Hours Before
1-4 g/kg
Carbohydrate recommendations for peak performance
1 Hour Before
~25 g
During
30-60 g/h ≥ 60 min duration Performance goal
After
1.0-1.2 g/kg < ~8 h until next training or competition
Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 48:543-68, 2016.
PROTEIN AND
THE BODY
Structure
Movement
Immune function
Transport
Hormones
Enzymes
Cell signaling
PROTEIN FORMATION
AMINO ACIDS BOND TOGETHER
AMINO ACID nitrogen-containing
organic molecule
PROTEIN
Complete protein sources
BEEF
CHICKEN SALMON SOY
WHEY QUINOA
TEAM SPORTS ENDURANCE STRENGTH POWER
Recommended dietary allowance: 0.8 g/kg/d
DAILY INTAKE GUIDELINES
1.2-1.7 G/KG/D
1.2-1.4 G/KG/D
1.6-1.7 G/KG/D
1.5-1.7 G/KG/D
Slater & Phillips. J Sport Sci. 29(Suppl 1):S67-77, 2011.
Stellingwerff et al. J Sport Sci. 29(Suppl 1):S79-89, 2011.
Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 48:543-68, 2016
Amount Timing Type
Incorporating protein into a sports nutrition recovery plan
~20G IS RIGHT FOR MOST ATHLETES
288 LBS X 0.25 (g/kg)
33G PROTEIN
135 LBS X 0.25 (g/kg)
15G PROTEIN Moore et al. AJCN. 89:161-168, 2009; Witard et al. AJCN. 99:86-95, 2014.
~0.25-0.3 g/kg
Strategically plan protein intake throughout the day.
Eat
~20g ASAP
WHEY VS. SOY
WHEY CASEIN SOY
.20
.15
.19
.05
.00
FSR
(%
-h
-1)
REST EX
Tang et al. J Appl. Physiol. 107(3):987-992, 2009.
* 31% > vs Soy
Cermak et al. Am J Clin Nutr. 96:1454-1464, 2012.
Phillips et al. J Am Coll Nutr. 28:343-354, 2009.
Protein and training: increasing lean mass
MILK WHEY SOY PLACEBO
LEA
N M
ASS (
KG
)
4
3
2
1
0
Eat 5 quality servings of protein a day
Incorporate protein into each of your meals
and snacks – especially recovery fuel
Get a variety of sources to optimize amino
acids & nutrients
Include natural sources of creatine (beef,
cod, salmon, pork, and lamb)
For weight gain, eat a high protein snack
before bed
Total Goal : ½ - 1 gram/pound /day
Nuts, sunflower seeds, soy nuts, trail mix
Yogurt cups or yogurt shakes
PB/J or deli meat sandwiches
Canned tuna, chicken, salmon & crackers
Drinkable soups or dehydrated bean/rice
packages
Sports bars – look for 10-20 g protein/serving
String cheese or slices
Flavored milk cartons
Bagel with cheese or peanut butter
Beef jerky
Leftover cold pizza
Meal replacement shakes
Absorption of vitamins
Fuel source
Protects organs
Decrease inflammation
Fat Facts
1 cup milk or
100% juice or water
The Athletes’ Plate – Putting it All
Together
Healthy Carbs
Color (Fruit/Vegetables)
Lean Protein
Don’t eat like a sumo wrestler.
What would 5-6 meals look like?
Breakfast
Mid-morning snack
Lunch
Pre-workout snack
Recovery Nutrition
Dinner
Oatmeal with milk, frozen berries, nuts,
protein powder
Homemade “McMuffin” + fruit
Whole wheat bagel or toast with peanut butter/jelly
& protein shake
Scrambled eggs wrapped in tortilla, topped with
cheese & salsa + fruit + milk
Smoothie with protein powder
Yogurt parfait + boiled eggs
Protein shake + fruit
Grab & Go Breakfast Ideas
Snacking
Tips PB/J
Fruit & string cheese
Trail Mix
Banana & PB
Turkey/Cheese Roll Up
Yogurt & Fruit
Protein Bar or Shake
Hummus & veggies + cheese stick
Portable milk + pb crackers
Carbs for energy,
protein for staying power
color for extra points
30 – 60+ minutes prior
Carbs + Pro + Fluid
PB/J + milk
Sports bar + Gatorade
Whole grain cereal + fruit + milk
Turkey sandwich + milk
Juice or sports drink + whey powder
Smoothie with protein powder
Yogurt, fruit, granola
Pre-
Fueling
Strategy
Within 30-45 minutes:
Carbs, Protein, Fluid,
Color
Approx: 250-500 calories
with 30-50 grams Carb
and minimum 10-20 g
protein.
Begin re-hydrating
Weigh self prior to
eating or showering if
possible
Minimum 20 ounces
within 1st 30 minutes
Then continue fueling with
planned meals/snacks
every 3-4 hours
Protein recovery shake Homemade recovery shake: 1 cup milk, 1 packet instant
breakfast, fruit Portable flavored milk + grapes + string cheese PB/J on bagel + Banana + water + milk Trail mix + 100% tart cherry juice with whey Sports drink + dry cereal + beef jerky Chicken noodle soup + flavored milk Turkey/cheese sandwich + apple + milk Yogurt + granola + fruit Cereal + milk + strawberries Smoothie + whey protein Bagel + banana + peanuts + water
Hydrate to support…
Cardiovascular function
Body temperature regulation
Performance
Daily Check: What color is your pee?
Level 1, 2, or 3:
Good to Go
Level 4-8: Drink
Up, You’re
Dehydrated
Sweating cools the body
SWEAT RATE
~1-2 L/h
Sweat rate
estimation
Maughan & Shirreffs. Scand J Med Sci Sports. 20:40-47, 2010.
WEIGHT LOSS + FLUID INTAKE
SWEAT RATE (L/H) =
DURATION OF EXERCISE (HRS)
1 LB. WEIGHT LOSS =
16 OZ. OF SWEAT LOSS
FLUID RETENTION & THE IMPORTANCE OF SODIUM
BEVERAGE WITH SODIUM WATER
URINE VOLUME URINE VOLUME
BLOOD OSMOLALITY
BLOOD (NA)
REABSORPTION
BLOOD OSMOLALITY
BLOOD (NA)
REABSORPTION
Fluid volume and rehydration
Shirreffs et al. Med Sci Sports Exerc 28:1260-1271, 1996
Replace 150% of fluid loss
24 oz / lb body weight
Sodium critical for complete rehydration
During
two-a-day
practices
Rehydration is
important…
Throughout
day-long
competitions
And
tournament
plays
And after
weigh-ins
X2
Shirreffs & Sawka. J Sports Sci 29:S39-46, 2011.
Hydration
Summary
Develop a drinking plan based
on body weight changes to
minimize weight loss to ~≤ 2%
body weight
Rehydrate after with 24 oz/lb
lost of fluid with sodium
Sodium is important to retain
and distribute fluid in the body
Upon waking – drink 16 ounces water
Sip water throughout day
Drink with meals
Water, 1% milk, or 100% juice*
1 hour prior to practice/game: 2-3 cups (16-20 oz.)
10-20 min. prior: ~1 cup (~8 oz.)
During training/games: 6-8 oz. every 15 min.
Sports drinks
Replace sweat losses: 24 ounces for every pound lost
Eat:
Breakfast
Possible Snack
Lunch
Pre-Game
“Meal”
1 hour top off if
needed
½ time Fuel
Recovery Fuel
Pre-game meal “rules”
High carbohydrate, moderate protein, low
fat, watch fiber, tried and true foods
Examples:
Turkey sandwich, baked chips, fruit, chocolate milk
Pasta with lean meat sauce, salad with light
dressing, roll, water
Grilled chicken breast, pork loin, or flank steak,
baked potato (easy on toppings), fruit, milk
Grilled hamburger, yogurt parfait, milk
Grilled chicken sandwich, baked potato, fruit, milk
Bean burrito with rice (easy on the cheese), fruit,
milk
Pre-game or ½ time snack
Granola bar or sports bar + hydration
Baked chips, goldfish, pretzels + hydration
Graham crackers + hydration
½ banana, orange slices, pretzels +
hydration
Sports Drink
½ PB/J + hydration
Wake up: Drink 2 cups water
Breakfast: 2 packets oatmeal, 1 cup 1% milk, handful
strawberries
Mid morning snack: Handful trail mix & water
Lunch: Turkey/cheese sandwich on whole wheat hoagie,
bag pretzels, 2 cups milk, fruit cup, pudding.
Pre-practice: Sports bar, ~ 1 cup sports drink while changing
for practice; drink ~6 ounces water & sports drink every 15-20 minutes in practice
Recovery Nutrition – within 30 minutes after practice –
Gatorade Recovery Shake + Sports Drink to replace sweat
losses
Dinner (2 hours after practice): ¼ lb burger or grilled chicken
sandwich, baked potato, chili, mandarin oranges, water
Snack before bed (if trying to gain mass) – Cottage cheese
with peaches + 2 string cheese
Intake more fuel than what is burned
Increase by 500-1000 calories a day Eat 6+ times/day
Balanced nutrition
Don’t skip meals/snacks – be prepared!
Ensure adequate carbohydrate, as well as protein
Be consistent with fueling – including weekends
SLEEP!
Be accountable
Increase lean protein, veggies,
fruit, and whole grains
Decrease processed grains
(white foods) and fatty foods
(butter, creamy salad dressings, cream cheese, sour cream,
fried foods, cream sauces,
gravy, sausage, bacon,
ribs, wings), and fried foods.
Eliminate sugary drinks at meals/snacks.
Decrease portion sizes.
