internasional-nutrion & performence athletes

7/31/2019 Internasional-nutrion & Performence Athletes

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Issue

Sept. / Oct. 2

www.nsca-lift

TrainingPerformance

Journal Sports NutriFeatuBody Composit

Its Affects on the S

Performance Spec

Dawn Weatherwax-Fa

CSSD, LD, ATC, LAT, C

Do Athletes Mainta

Healthy, Well-Bala

Diets Really

Nutritional SupplemDonovan T. Santas, CS

Ten Simple T

to Rememb

Optimal Nut

Amanda Carlson

RD, C

NSCAs

Sponsored by

Sports Nutritionspecial issue


2/20

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Editorial Ofce1885 Bob Johnson Drive

Colorado Springs, Colorado 80906

Phone: +1 719-632-6722

Editor

Keith Cinea, MA, CSCS,*D,

NSCA-CPT,*D

Assistant Editor

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Sponsorship Information

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email: [email protected]

Editorial Review PanelScott Cheatham, DPT, OCS, ATC,

CSCS, NSCA-CPT

Jay Dawes, MS, CSCS,

NSCA-CPT,*D

Meredith Hale-Grifn, MS, CSCS

Michael Hartman, MS, CSCS,*D

Mark S. Kovacs, MEd, CSCS

David Pollitt, CSCS,*D

Matthew Rhea, PhD, CSCS

David Sandler, MS, CSCS,*D

Brian K. Schilling, PhD, CSCS

Mark Stephenson, ATC, CSCS,*D

David J. Szymanski, PhD, CSCS,*

Chad D. Touchberry, MS, CSCS

Joseph M. Warpeha, MA, CSCS,*

NSCA-CPT,*D


3/20

t

able

of

CO

NT

ENTS

Body Composition & Its Affects

on the Sports Performance

SpectrumDawn Weatherwax-Fall, RD, CSSD, LD,

ATC, LAT, CSCSTake a closer look at body composition and its

affect on performance. Included are recommended

guidelines and a discussion on different methods for

predicting body composition.

Do Athletes Maintaining

Healthy, Well-Balanced Diets

Really Need Nutritional

Supplements?Donovan T. Santas, CSCS,*DThis article looks at the need for athletes to appropri-

ately supplement a well-balanced, whole food-baseddiet for optimal nutrient levels, and discusses the

current use of supplements by athletes.

Ten Simple Things to

Remember for Optimal NutriAmanda Carlson, MS, RD, CSSDNutrition does not have to be complicated

These ten simple things can help you starting better immediately.

176

departments

Mind Games

Learning from OlympiansSuzie Tuffey Riewald, PhD,

NSCA-CPTAs an athlete, you were undoubtedly one of the 4 bil-

lion people that watched the recent Olympic Games

in Beijing. This article takes a look at some of the out-

standing performances of the 08 Olympics, and how

proper mental skills played into the performances.

Fitness FrontlinesG. Gregory Haff, PhD, CSCS,*D, FNSCAThe latest news from the eld on milk ingestion and

endurance performance, -alanine supplementation

and body composition, whey protein supplementation

and fat loss, and the effect of vitamin C and E supple-

mentation on high intensity performance.

In The Gym

Nutritional Quality vs.

Nutritional Quantity:

Properly Fueling Athletes for

Optimal PerformanceKyle Brown, CSCSLooking at the label does not always guarantee youare buying a nutritious product. This article discusses

how to look beyond the label and nd foods that not

only are healthy, but can better fuel your performance.

Training Table

Does Your Diet

Pass Muster?Debra Wein, MS, RD, LDN,

CSSD, NSCA-CPT,*DTake a look at ve basic tenets for a good diet, a

how you can easily determine your caloric requi

ments.

Ounce Of PreventionRecognizing Disordered Eati

Habits in AthletesJason Brumitt, MSPT, SCS, ATC/R,

CSCS,*DThe prevalence of disordered eating in female at

has been estimated to be as high as 62%, wher

33% of male athletes may demonstrate behavio

associated with disordered eating. The purpose

this article is to present the signs and symptomssociated with disordered eating.

sports nutrition


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13

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about theAUTHOR


uzie Tuffey Riewald

eceived her degrees

n Sport Psychology/

xercise Science from

he University of North

Carolina Greensboro.

he has worked for USA

wimming as the Sport

sychology and Sport

cience Director, and most

ecently as the Associate

Director of Coaching

with the USOC where

he worked with various

port national governing

odies (NGBs) to develop

nd enhance coaching

ducation and training.

uzie currently works

s a sport psychology

onsultant to several

NGBs.

Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

Learning From Olympians

As an athlete, you were undoubtedly one o the 4

billion people that watched the recent Olympic

Games in Beijing. People across the globe tuned in to

witness amazing athletic perormances rom a mul-

titude o sports. While watching these phenomenal

athletes perorm, we cannot help but be awed by the

physical and technical prowess o these athletes who are

able to do things most o us do not even dream about.

What perormance stands out in your mind?

Many will immediately think of Michael Phelps

when recal ling the 2008 Olympic Games. He won

eight gold medals, setting seven world records in

the process. e commentators talked often of his

physique that is so suited to swimming and hisamazing technical skills.

For some, it may be the marathoners who run sub

ve minute miles or 26.2 miles.

Others may remember the gymnasts who have phe-

nomenal body control and awareness. Tey per-

orm athletic eats that seem beyond the realm o

the physically possible, oten times seeming to dey

gravity.

All of the sports; shooting, wrestling, badminton,

equestrian, soccer, volleyball, encing, and so on o-er examples o phenomenal physical eats.

Te physical, physiological, and technical prowess o

the Olympians is, in many instances, quite evident. But,

what else separates these athletes? Are there other skills

or characteristics that they possess? Let me give a ew

examples and you tell me the skills or characteristics

that enable such astounding perormances:

Chen Ruolin, a 15-year-old diver competing in her rst

Olympic Games, stood on the 10-meter platorm get-

ting ready or her last dive. She needed 9.5s and 10sto win the gold. In preparation or the dive, her move-

ments indicated she was going through her dive in her

head then she walked to the edge of the platform, did

not hesitate, and dove. She nailed the dive and won the

event, scoring our perect 10s and three 9.5s, despite

the pressure-lled internal and external environment.

Unexpected tragedy struck the US mens volleyball

team. e father-in-law of head coach Hugh McCutch-

eon was stabbed and killed in a random act of vio

while visiting a Beijing landmark just days befor

start o the Games. Consequently, the team was

out their head coach or several matches and had to

with the emotional turmoil o los ing someone wh

been very close to the team. Te assistant coache

athletes had to manage their emotions and mainta

cus on the task at hand. e end result, they won

beating Brazil in four sets. Additionally, in the pr

o getting to the gold medal game, the US team h

ght through a number o 5-set matches where in

one o them it would have been very easy just to t

in the towel. However, they consistently rose to

the challenge. Talk about maintaining focus throu

emotional roller coaster.

Michael Phelps drive for 8 gold medal could

ended very early were it not or the perormance o

teammates on the 4x100 meter relay. Jason Lezak

the last swimmer on the relay team and entered th

ter 0.6 seconds behind the world record holder in

100 meter freestyle, Frenchman Alain Bernard ha

insurmountable lead for all intents and purposes. L

lost another 0.2 seconds to the French swimmer

the rst 50 meters o the race, only to swim nea

second aster over the nal 50 metersturning iastest relay split every recorded (46.07 seconds) w

leading the US to victory by 0.08 seconds. How

tacular was this eat and how much did the mental

ponent come into play? In the individual 100

freestyle, Lezak won the bronze with a time of 4

a ull 1.7 seconds slower than his relay perorm

While swimmers denitely benet rom the relay

swimmers typically only swim several tenths o

ond aster in the relay compared to the individual

Clearly something else played into this phenomen

lay perormance.

Yes, mental skil ls certainly seemed to be a facto

pacting perormance. In their pursuit o excellenc

athletes used mental skills to manage their emo

to deal with the environment, to maintain an ee

ocus, to enhance their perormance. Do you ma

performance expectations? Are you able to deal

distractions? Do you have a strong determination

commitment?

MindGames


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Learning From Olympianmindgames

Te above are just a ew examples to illustrate the psychological aspect

perormance. Research can shed urther light. Numerous studies have

ssessed the psychological characteristics o successul versus less success-

ul athletes. A summary of this research (1) suggests that more successful

thletes are characterized by higher condence, greater management o

rousal, better concentration and ocus, an in-control attitude, positive

houghts and imagery, greater determination and commitment, and the

se of mental skills such goal setting, imagery, coping strategies and men-

al preparation plans.

ome of these skills were evident, directly or indirectly, in the athletes

ompeting in the Olympic Games. Other skills are more dicult to ob-

erve or infer so it would take talking to the athletes to determine what

was going on internally.

Enough about other athletes, now it is your turn. As we have disc

the physical and technical strengths of elite athlete are often obvious

as athletes, you work to develop your own physical and technical stre

At the sur face, mental skill s of elit e athletes may be less apparent but

inspection reveals they exist. Are you also working to develop your

tal skills? Are you equipping yourself with the skills to manage the

lenges inherent in sport? I not, now is the time to begin.

References1. Williams, JM and Krane, V. Psychological characteristics of peak

performance. In: Applied sport psychology: Personal growth to peak

performance. J.M. Williams (Ed.), Mountain View, CA: Mayeld.

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feature

Dawn Weatherwax-Fall

s a Registered/Licensed

Dietitian with a specialty

n Sports Nutrition

and Founder of Sports

Nutrition 2Go. She is

also a Board Certied

Specialist in Sports

Dietetics. In addition, she

s an Athletic Trainer with

a Certication in Strength

and Conditioning from

The National Strength and

Conditioning Association.

Therefore, she brings

a comprehensive and

unique understanding of

he athletes body, and its

nutritional needs, to those

nterested in achieving

pecic performance

goals and optimal

health. Weatherwax-

Fall is also the author

of The Ofcial Snack

Guide for Beleaguered

Sports Parents and The

Complete Idiots Guide

o Sports Nutrition. She

s an Ofcial Speaker

or the Gatorade Sports

Science Institute and on

he approval speaker list

or the NCAA. She has

also been featured on

elevision shows including:

Good Morning America,

MSNBC, Geraldo Rivera,

and Fox News.

AUTHORabout the

sports nutriti

Body Composition and

Its Affect on the Sports

Performance SpectrumDawn Weatherwax-Fall, RD, CSSD, LD, ATC, LAT, CSCS

Having a certain body at to muscle mass ratio is

related to athletic perormance. Research has

shown that correct portion o muscle mass increases

strength, power, and agility (8,9). able 1 (see next

page) provides recommend body at percentages or

both men and women.

However, to gain lean muscle it is not just about the ex-

ercise protocol but nutritional intake and timing (2,7).

Research shows three out o our student athletes may

not be getting enough to eat. It also shows that 70% o

the women and 73% o the men are not getting enough

total calories, only 81% o the women and 90% o the

men are consuming enough carbohydrates, and just

68% o the women and 81% o the men are eating

enough protein based on USDA guidelines. Intakes of

salt, total at, saturated at, and cholesterol oten ex-

ceed recommendations, even in diets deicient in major

components (4).

To help you achieve your goals, you should know your

body composition. But body composition is much

more than a body at percentage number. Below are

dierent ways the measurement can be utilized.

Knowing what percent body at assists in the type1.

o uel mixture an athlete needs. I an athlete has

a higher body at they usually need ewer calories

and ewer carbohydrates. he opposite is true i

the athlete has a low body at. hey usually need

more calories and carbohydrates due to more lean

weight.

In any strength and conditioning or specialized nu-2.

trition program there needs to be a way to measure

its eectiveness. Body composition testing is an im-

portant measurement tool since most athletes want

to gain muscle, lose at, or do both.

When you are evaluat ing body at percentage3.

challenge is not to just evaluate the percent bod

number but to also evaluate the lean weight nu

Even though you may have the appropriate bod

percentage or your sport, you may still have

or improvement i you continue to gain lean

When an athlete has encountered a severe i4.

where rehabilitation will take several months,

suring body composition on a monthly basis c

a tool to minimize a gain in body fat. Athlete

gain body fat quickly when activity has been

ited and eating habits are poor. It is diicult t

an athlete back to full go if they have lost m

and gained body at.

Body Composition testing can be a reassuranc5.

Many female athletes believe when they gain w

they are gaining fat. Also an athlete can exch

at at the same rate they gain muscle so the scnot displaying the positive exchange.

Because emale athletes are more vulnerab6.

developing an eating disorder (5), having biy

body composition tests can detect any signi

changes. hese changes could shed light on a

healthy behavior with ood.

Te best ways to measure body composition are b

drostatic weighing, Dexa Scan or Bod Pod testing.

ever many people do not have access or the unds t

these methods. e next best step is to use Langeold calipers. Tey are easy to use, easy to learn

very aordable. However you want to make sure

take the time and follow strict protocols to ensure

racy (3). Take a minimum of three tests at each sit

have at least two numbers that are within a millim

If you do not, then keep retesting the site unti

do. Te last thing you want is the body at perce

to increase due to poor measuring techniques. L


7/20


ou want to avoid going the easy route and buy

bioempedance device. Tese devices can be

nywhere rom 6 10% o because these tech-

niques depend on the athletes hydration status

6). Tese tools start o by measuring how ast

he current runs through the body. Te more

hydrated the athlete the lower the body at will

egister. Te more dehydrated the athlete is the

higher the body at will measure.

Body Composition testing is not just about

measuring at. It can be a very eective tool or

menu planning, monitoring progress, improving

urrent athletic status, part o a rehabilitation

protocol, oering encouragement, and nding

rregularities in behavior. Now that is a tool.

ReferencesACSMs Guidel ines for Exercise Testing.Prescription. American College of Sports

Medicine,7th Edition. Philadelphia: Lippincott

Williams & Wilkins. (2005).

Biolo, G, Williams, BD, Fleming, RY, and Wolfe,.

RR. Insulin action on muscle protein kinetics

and amino acid transport during recovery after

resistance exercise. Diabetes, 48:949 957.

(1999).

Heyward, VH, Wagner, DR.. Applied Body

Composition Assessment. Champaign, IL:

Human Kinetics. (2004).

Hinton, P, Sanford, T, Davidson, MM, Yakushko,4.

O, and Beck, N. Nutrient intake and dietary

behaviors of male and female collegiate

athletes. Inter J of Sports Nutrition and Exercise

Metabolism, 14: 389 390. (2004).

Kirk, G, Singh, K, and Getz H. Risk of Eating5.

Disorders among female college athletes and

nonathletes. Journal of College Counsel ing,

4(2): 122 132. (2001).

McArdle, W, Katch, F, Katch, V.6. Exercise

Physiology. (4th Edition). Philadelphia: Lippincott

Williams & Wilkins. (2006).

Rasmussen B, Tipton, KD, Miller, SL, Wolf, SE,7.

and Wolfe, RR. An oral essential amino acid-

carbohydrate supplement enhances m

protein anabolism after resistance exerc

Appl. Physiol, 88:386 392. (2000).

Spaniol FJ. Physiological predictors o8.

speed and throwing velocity in adole

baseball players (Abstract).Journal of Stre

and Condit ioning Research, 16(4): 1

(2002).

Spaniol FJ. Predicting throwing veloc9.

college baseball players (Abstract). Jo

of Strength and Conditioning Research,

286. (1997).

Body Composition and Its Affects of the Sports Performance Spectru

Classification Women Men

Essential 10 12% 2 4%

Athletes 14 20% 6 13%

Fitness 21 24% 14 17%

Acceptable 25 31% 18 25%

Plus 32% plus 25% plus

Table 1General Body Fat

Percentage Category (1)


8/20


G. Gregory Haff, PhD, CSCS,*D, FNSCA

G. Gregory Haff is an

ssistant professor in

he Division of Exercise

hysiology at the Medical

chool at West Virginia

University in Morgantown,

WV. He is a member of

he National Strength and

Conditioning Associations

oard of Directors. He is

Fellow of the National

trength and Conditioning

ssociation. Dr. Haff

eceived the Nationaltrength and Conditioning

ssociations Young

nvestigator Award

n 2001.

AUTHORabout the

Fitness

Frontlines

Does Milk Ingestion ImproveEndurance Performance?One o the main eectors on the capacity to perorm

prolonged exercise is the availability o carbohydrates.

Many studies have reported that the ingestion of carbo-hydrates beore and during exercise as an ergogenic tool

may improve performance. Many commercially avail-

able carbohydrate supplements are ormulated in con-

centrations of 2 10%. Interestingly milk has a similar

concentration while containing similar electrolyte and

macronutrient breakdowns. Recently researchers from

Loughborough University in the United Kingdom com-

pared the eects o water, carbohydrate + electrolytes,

and milk + carbohydrate on exercise capacity. Eight

healthy men were randomly assigned a treatment order

with each subject perorming endurance trials with ourdierent supplements. Each subject ingested 1.5 mL/

kg body mass of plain water, a carbohydrate-electrolyte

beverage, and low fat milk (0.1%) + added glucose pri-

or to the exercise bout and every 10 minutes during the

bout. Te exercise bout consisted o perorming cycle

ergometry work at 70% of VO2peak

until volitional ex-

haustion. Tere were no dierences in the exercise du-

ration between the our supplements, but the inclusion

of milk or carbohydrate appeared to result in longer

exercise durations when compared to the water condi-

tion. Te carbohydrate-electrolyte beverage increased

exercise duration by 17.3 minutes, the milk condition

increased exercise duration by 10 minutes, and the milk

+ carbohydrate resulted in 9.5 minutes more exercise

when compared to the water condit ion. Tere was also

no dierence in the subjective eelings experienced dur-

ing the exercise trial between the treatments. Taken col-

lectively the results o this study suggest that the eects

of milk supplementation appear to be similar to that of

carbohydrate electrolyte beverages.

Lee, JK, Maughan, RJ, Shirreffs, SM, and Watson, P.

Effects of milk ingestion on prolonged exercise capacity

in young, healthy men. Nutrition 24:340 347. 2008.

-Alanine Supplementationdoes not ImprovePerformance of BodyComposition After 10-week

of Supplementation andResistance Training.Carnosine is a di-peptide which is synthesized in

cle and central nervous system tissue rom histidin

-alanine. -alanine supplementation and/or resis

training has recently been linked to increases in m

carnosine concentrations. It has been postulated th

creases in carnosine improved buering capacity w

corresponds to improvements in anaerobic and ae

exercise performance. Very few studies have exam

the eects o -alanine supplementation coupledresistance training on muscle carnosine concentr

and perormance. Tereore the aim o the present

was to examine a 10-week resistance training pro

coupled with the consumption o 6.4 g/day o -ala

wenty six physical education students were rand

divided into a -alanine and a placebo supplem

tion group. All subjects resistance trained four day

week for 10 weeks and took 6.4 g -alanine or pla

per day. Biopsies, perormance, and body compos

were assessed prior to and after the 10 week inte

tion. Tere were no signicant increases in whole strength between the -alanine (+19.67%) and th

cebo treatments (+17.46). Additionally, no dier

in isokinetic strength were noted between the -al

(+12.1%) and the placebo (+12.6%). When body

position and body mass were examined there wer

dierences between the two treatments. Te -al

supplemented group did express higher muscle c

ine concentrations after the 10 weeks of supplem

tion when compared to the placebo treatment. B

upon these results it was concluded that suppleme

the diet and training with -alanine does not resan ergogenic eect as indicated by markers of m

strength and changes in body composition.

Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang

Lam, TQ, Bui, TT, Smith, M, and Wise, JA. The ef

of 10 weeks of resistance training combined with

alanine supplementation on whole body strength,

production, muscular endurance and body compos

Amino Acids 34:547 554. 2008.


9/20


FitnessFrontlines

Whey ProteinSupplementationncreases Fat loss and

Spares Lean Muscle inObese Subjects.Obesity is a worldwide epidemic that contrib-

tes to a multitude o health issues. One weight

management method is manipulating the ra-

io o carbohydrates and protein in the diet.

Trough manipulating the diet it is hoped that

greater maintenance o lean body mass occurs

while enhancing the decrease in body at . One

otential tool in this process is the use o whey

rotein supplementation. Based upon this line

reasoning the present study was designed to

xamine the eects o whey protein supplemen-

ation on at loss and lean body mass. One hun-

dred and ty eight subjects between the ages o

0 50 years o age who had a bodymass index

etween 30 42 kg/m2 were recruited or this

nvestigation. All subjects had their dietary in-

ake reduced by 500 kcals per day and consumed

whey protein shake or isocaloric placebo 20

minutes before breakfast and dinner each day

or 12 weeks. Body fat and anthropometric mea-

urements were taken every four weeks. Both the

lacebo and whey protein groups signicantly

decreased body mass. However, the whey pro-

ein group tended to lose more body at (+1.19

1.52 kg), which corresponded to about 6.1%

their body at mass. Since a 5% reduction in

at mass has been linked to a reduced disease

isk in obese patients this nding is considered

mportant. In addition to the at mass loss the

whey protein group tended to maintain more

ean body mass. Based upon these ndings the

nclusion o whey protein supplements as part

a weight loss plan may result in more optimal

osses o body at when compared to simply re-

ducing caloric intake.

restedt, JL, Zenk, JL, Kuskowski, MA, Ward, LS,

and Bastian, ED. A whey-protein supplement

increases fat loss and spares lean muscle in

obese subjects: A randomized human clinical

study. Nutr Metab (Lond) 5:8. 2008.

Does Vitamin C andE SupplementationEffect High IntensityPerformance duringSoccer Training?It is widely documented that exercise training

can increase the formation of markers of oxida-

tive stress. Vitamin C and E are two powerful

antioxidant molecules which can aect the or-

mation of markers of oxidative stress. Several

studies have demonstrated the potential ability

of vitamin C and E supplementation of markers

o oxidative damage in humans. However, very

ew studies have examined the eects o combin-

ing supplementation with training and how per-

ormance may be impacted. Tereore the pres-

ent study was to examine the eects o vitamin

C and E supplementation on markers of oxida-

tive stress, muscle damage, and perormance in

elite soccer players. en male soccer players were

randomly divided into two matched groups; 1)

1000 mg vitamin C and 800 mg o vitamin E

and 2) maltodextrine. All supplements were ad-

ministered in a double blind ashion and were

consumed in conjunction with the subjects

regular diets. raining loads were identical or

the three month intervention. Tere were no

dierences in the markers of oxidative stress be-

tween the two treatment groups. However, the

vitamin C and E group demonstrated signicant

reduced markers of muscle damage in response

to the high intensity eorts associated with soc-

cer training. Even though less muscle damage

was noted there were no dierences in actual

perormance measures between the two treat-

ment groups.

Zoppi, CC, Hohl, R, Silva, FC, Lazarim, FL, Neto,

JM, Stancanneli, M, and Macedo DV. Vitamin C

and E supplementation effects in professional

soccer players under regular training. Journal

of the International Society of Sports Nutrition

3:37-44. 2006.

presented by

www.nsca-lift.org/

NSCASportsNutrition/

SportsNutrition

Program


10/20

feature

about theAUTHOR

nscas performance training journal www.nsca-lift.org volume 7 issue 5 1

Donovan T. Santas

was named Blue Jays

Major League Strength

Conditioning Coach

n January 2003 after

erving as minor league

oordinator since 2001.

He graduated in 1999 from

he University of Wisconsin

a Crosse with a B.S

n Exercise and Sports

cience, majoring in

trength and Conditioning.

He is member of the

National Strength &

Conditioning Association

NSCA) and sits on the

oard of the Professional

aseball Strength &

Conditioning Coaches

ociety (PBSCCS). In the

ffseason, he resides in

ampa, Florida with his

wife, and devotes his free

me to conducting youth

thlete workshops on

trength & conditioning

nd sports performance

utrition.

As a child how many times did you hear: eat your

fruits and veggies!? As an adult, particularly as an

athlete, eating ruits and vegetables is one o the only

signicant ways to get some o what the body needs

rom its ood. Why? Because organically grown, anti-

oxidant-rich ruits and vegetables represent one o the

only nutritious ood sources readily available. Unortu-

nately, getting your well-balanced daily servings o nu-

trient-rich food is a dicult task as most commercially

processed oods are stripped o nutritional value and,

worse yet, potential ly ull o toxins due to overuse o

ertilizers, pesticides, and herbicides. Tis combination

o over-processing and contamination not only lls our

restaurants but also our supermarkets with high-calorie

and/or high-glycemic and low-nutrient ood options.

Tereore, you have to be more diligent than ever to

make quality food choices. And, as an athlete, to ensure

peak performance and to ward o chronic degenerative

diseases, you need to appropriately supplement a well-

balanced, whole ood-based diet or optimal nutrient

levels.

In the world o serious and proessional sports, supple-

ments are arguably one o the most misunderstood

and overwhelming topics. Adding to the confusion is

the constant infux o the next best thing products,

making too-good-to-be-true claims. Because athletes

are always looking for an edge, they are often easy preyfor the billion-dollar supplement industry market-

ing gurus. So what exactly are supplements? Are they

replacements or whole oods, as some manuacturers

would have you believe? By design, supplements should

supplement, lling in the nutritional gaps o a quality

diet. Generally, these nutritional gaps are seen as a lack

o vitamins, minerals, and antioxidants. However or

athletes, a lack of foods that enhance metabolism and

prevent catabolism are also viewed as deciencies.

The RDA and OptimalLevels of IntakeWhen examining nutritional deciencies you need

aware o the void between the Recommended Die

Daily Allowance (RDA) and Optimal Levels of n

ent intake of vitamins, minerals, and antioxidants

RDA suggests standard intake levels to meet the m

mum nutrient requirements or the majority o he

individuals. In contrast, optimal levels are gene

much higher than the RDA, and are based on what

body needs to unction relative to your activity

and to avoid chronic degenerative diseases, like

disease and cancer. In some cases, optimal nutrien

els can be as much as thirty times greater than the R

Because o strenuous physical demands, athletes co

tently require optimal levels o most nutrients. H

ever, to meet the optimal nutrient levels in some

would require eating a substantial amount o oods

in the needed nutrients. Tis is just not possible in

situations. Consequently, adding a high-quality m

vitamin and mineral complex to your diet can en

optimal levels o nutrients or recovery rom intens

tivities and to boost your bodys immune system.

Another obstacle to lling nutritional gaps is an

letes schedule. Many times fast food, caeine, and

gaps between meals are the common daily routine. letes need oods that will sustain their energy over

periods, not create roller coasters o blood sugar h

and lows. As such, you should always try to avoid h

glycemic carbohydrates, regardless o the time o

Te glycemic index (GI) measures a oods imme

eect on blood sugar (2). Te GI is based on a

100-point scale with pure glucose at 100. Reer to

table 1 to view ratings on representative oods. Hig

foods of 70 or more, like white bread, potatoes,

Donovan T. Santas, CSCS,*D

Do Athletes MaintainingHealthy, Well-Balanced

Diets Really NeedNutritional Supplements

sports nutriti


11/20


eans, and corn akes are converted to glucose

uickly (2). While low-GI foods of 55 or less,

uch as rolled oats, apples, pasta, and yogurt are

onverted slowly (1). Making good quality low-

GI carbohydrate choices throughout the day can

maintain your energy levels naturally and elimi-

ate the need or caeine and other stimulants.

n addition to the GI, athletes should be acutely

ware o the importance o protein in the build-

ng and repair o muscle. High-quality protein

ources contain at least twice as much protein as

at. For example, a meat source with 10 grams of

at and 20 grams o protein is considered high

uality but another protein source with a 10 to

0 ratio is considered only moderate to low qual-

ty. So chunk light tuna in water with 15 grams

protein and less than one gram o at is an

xcellent source. Conversely, your typical ast-ood cheeseburger with 20 grams o protein and

whopping 50 grams o at is a poor source.

Although whole foods should be your primary

ource o quality calories, due to the demands

your schedule combined with many o the

bstacles outlined above, the right oods will

ot always be accessible. is makes nutritional

upplements a necessary adjunct to your diet.

ere are many meal replacement shakes and

utrition bars marketed to athletes but they are

ot all alike. Look for products that are low GI,ow fat, high ber, and protein rich. Just keep

n mind when supplementing your meals and

nacks that you are striving to maintain a well-

alanced diet that consists o quality proteins,

ow-glycemic carbohydrates and a multitude o

ruits and vegetables.

The Use of Supplementsby Athletes

Despite research and supporting evidence thatupplementing a healthy diet is necessary to at-

ain optimal nutrient levels or sports peror-

mance, many athletes still avoid supplements

ltogether or simply jump rom one product to

he next with marketing trends. ere are three

rimary reasons or this phenomenon:

Misconceptions about dietary needs.

Fear of banned substances.

Lack of sports-certied products.

As mentioned previously, many athletes are not

aware o the dierence between the Recom-

mended Dietary/Daily Allowance (RDA) and

optimal levels. Nor do they know the extent of

over processing and its nutrient-depleting aect

on foods. Also, safety is always a top concern

for athletes. Among those who understand the

need or supplementation, many are scared o

by ear o banned substances. Unortunately,

this ear is not unwarranted as quality control

in manuacturing o nutritional supplements

has only been loosely regulated since the imple-

mentation o the US Dietary Supplementation

and Health Education Act of 1994. As a result

o the act, there are currently no US regulations

that enorce minimum standards o practic

requirements for pre-market approval, no

market surveillance, and no site licensin

product licensing required or the manua

ing o dietary supplements in the US (3)

leaves quality and content basically unregu

resulting in a supplement market ooded

ineective products due to lack of prope

mulation & dissolution properties and pro

with contents that do not match labeled

dients.

In December 2007 the results o a study

seen by Inormed-Choice, a nonprot coa

of dietary supplements, and conducted by

a British company, were released to the

(1), O 52 supplements purchased and test

HFL, a quarter of the supplements cont

traces o steroids and 11.5% had banned s

lants. Tis study came out only ve years

Do Athletes Maintaining Healthy, Well-Balanced Diets Really Need Nutritional Suppleme

Representative

Food

Glycemic

Index Rating

Glucose 100

Sucrose

(table sugar)61

Fructose(fruit sugar)

19

Cake Doughnut 76

Bran Mufn 60

Corn akes 92

Apple 38

Baked Potato 85

Spaghetti 44

Banana 52

Carrots 47

Orange Juice 52

Bagel, white 72

Skim Milk 32

Spinach,

leafy greens0

Peanuts 14

Table 1Glycemic Index of

Selected Foods

A high GI Value is 70 or mor

An intermediate GI value is

56 to 69.

A low GI value is 55 or less.


12/20


Do Athletes Maintaining Healthy, Well-Balanced Diets Really Need Nutritional Suppleme

he International Olympic Committee (IOC)

ampled 240 supplements purchased in America,

evealing 18.8% contained steroids.(1) We can

ever be sure i the companies are intentionally

dding banned substances in hopes o boosting

roduct eectiveness, or i the machinery is just

ot properly cleaned between dierent produc-

ions. Regardless, the results are products that

nsuspecting athletes assume are sae additions

o their training and recovery programs, but

ould cause positive banned-substance tests.

Over the last decade banned substance testing

as increased at all levels o competition, in-

luding high school, collegiate, and proessional

ports. Tis elevated level o testing has made

upplement use a buyer-beware business and

rompted numerous sports organizations to

nstitute certication standards. For example,he National Football League (NFL) and Ma-

or League Basebal l (MLB) have both adopted a

ertication program or supplements that relies

n the independent testing company NSF. NSF

Certied or Sport nutritional supplements

re tested or accuracy in labeling as well as

anned substances. Under NFL and MLB poli-

ies, teams can not supply players with uncerti-

ed products; however, players are free to make

ndividual purchases o uncertied products at

heir own risk.

Use o only certied products greatly eases ath-

letes anxiety over choosing supplements but it

also greatly limits supplement options. Current-

ly, there are as ew as 20 certied products listed

on the MLB approved list and only three mul-

tivitamins. Ideally, athletes should not deviate

from certied products; however, due to limited

availability you might elect to take uncertied

products. In that case, it is wise to consume only

those products that have voluntarily ollowed

the Good Manufacturing Process that reects

the pharmaceutical model and are considered

pharmaceutical grade as opposed to merely FDA

regulated.

Although athletes should always take a food-

rst approach to their diet, less than adequate

ood sources and demanding schedules have cre-

ated a need or quality supplementation to en-hance perormance, speed recovery, and prevent

chronic degenerative disease. Yet the quality and

saety o nutritional products will continue to

be a major concern until more stringent produc-

tion standards are imposed across the supple-

ment industry. Until then, you should make a

concerted eort to use only those products rom

companies that are willing to sel impose more

stringent regulations and meet certication re-

quirements to set themselves apart rom the rest

of the market. Nonetheless, you should always

closely monitor your diet and make whole

choices that consist o a balance o ruit

vegetables, low-glycemic carbohydrates,

high-quality protein.

ReferenceAssociated Press.1. Study: Quarter of D

Supplements Tested Contain Steroids, Ba

Stimulants. [Press release] (Thursday, Dece

06, 2007).

Brand-Miller, J, Foster-Powell, K.2. The

Glucose Revolution. New York, NY: Mar

Company. (2006).

MacWilliam, L.3. Nutrisearch Comparative G

to Nutritional Supplements. Vernon, BC Ca

Northern Dimentions. (2007).


13/20

about theAUTHOR


Kyle Brown is a health

nd tness expert

whose portfolio includes

verything from leading

workshops for Fortune

00 companies and

ublishing nutrition

rticles in top ranked

tness journals, to training

elebrity clientelefrom

ro athletes to CEOs

o multiplatinum

ecording artists. Kyles

nique approach to

ealth and tness

mphasizes nutrition and

upplementation as the

oundation for optimal

wellness. After playing

water polo for Indiana

University, as well as in

ondon, Kyle became

nvolved in bodybuilding

nd tness for sport

pecic training. Kyle

the creator and Chief

Operating Ofcer for FIT65Complete Nutritional

hake (www.t365.com).

Nutritional Quality vs.

Nutritional Quantity:

Properly Fueling Athletesfor Optimal Performance

Kyle Brown, CSCSn theGym

So many athletes are hung up on nding that magic

pill, powder, or potion to give them a compet itive

edge. Tey spend hundreds o dollars monthly on the

latest ad supplements, yet their nutritional oundation

is pathetic at best. Tey use exercising or hours a day

as a justication for their sub par nutritional intake of

processed carbohydrates and convenience oods. Teir

bodies may look t on the outside, which further justi-

es this rationalization. However, i more athletes put

the same eort into being properly ueled as they do

into training or their sport, their perormance would

increase exponentially (1).

Tere is a really big dierence between nutritional qual-

ity and nutritional quantity. Nutritional quantity is

what most people focus on. ey think they know what

is healthy because they look at the nutrition facts panel

or the number o calories, grams o protein, carbohy-

drates, and fat. ey rst look at the calories and if it

is some relatively low number like 200 or less they will

think it is acceptable. Next, they look to see if the pro-

tein is over 10 grams, the at is less than ve grams, and

the carbohydrates are less than 10 grams. I it meets

these rough criteria they will deem the product as

healthy. Instead, they should be ocusing on the nu-

tritional quality of the product. What ingredients make

up the calories, grams o protein, carbohydrates, and at

and how will their bodies utilize these ingredients?e key is to look at the history of nutritional degenera-

tion (what did we do beore we messed everything up)

and what the rest of the animal kingdom is doing suc-

cessfully. Most humans disassociated themselves from

the source o where ood comes rom and are ignorant

to how ood serves as a source o uel in their bodies.

For example, protein is not just for building muscles

but it provides you with sustained energy (2).

Te basic premise is that certain oods are

mal or human consumption. We ate a particular

or roughly all but the last 10,000 years o our

2.7 million years o human existence and our b

have not adapted to processing these new man

or genetically modied convenience oods. On

other hand, our bodies adapted to an omnivore d

healthy lean meats, veggies, a little ruit, healthy

and nuts and seeds (3).

Now that we are in the 21st century, how do we a

this prehistoric optimal way o eating into our ch

modern day lifestyle? A good rule of thumb is

does not spoil quickly, do not eat it. Look for

raw, organic oods that can be sourced by nature

laboratory. As an athlete, if you put the same re

and eort into ueling your body as a race car crew

into ueling its car or a racehorse team does into

ishing its horse, you will have the competitive edg

are looking for.

ReferencesCoyle, EF. Fat metabolism during exercise: 1.

concepts. Sports Science Exchange #59, 8(6) 199

Ha, E, Zemel, MB. Functional properties of whey, 2.

components, and essential amino acids: Mechan

underlying health benets for active people (re

Journal of Nutritional Biochemistry. May;14(5):2

2003

Cordain L.3. Implications of Plio-Pleistocene Ho

Diets for Modern Humans. In: Early Hominin Diets

Known, the Unknown, and the Unknowable. Ung

(Ed.), Oxford University Press, Oxford, pp 363

2006.


14/20

about theAUTHOR


Debra Wein is a faculty

member at the University

f Massachusetts Boston

nd adjunct lecturer

t Simmons College.

Debra is the President

nd Co-founder of

ensible Nutrition, Inc.

www.sensiblenutrition.

om), a consulting rm

stablished in 1994 that

rovides nutrition services

o athletes, individuals,

niversities, corporate

wellness programs and

onprot groups. Debra is

ertied as a Specialist in

ports Dietetics (CSSD)

hrough The American

Dietetic Association.

Her sport nutrition

andouts and free weekly

mail newsletter are

vailable online at www.

ensiblenutrition.com.

Kathy Palmer has a

egree in exercise science

rom the University of

MA Boston, performed

er internship at

ufts Universitys Friedman

chool of Nutrition in the

Children In Balance Dept

nd has worked with

ensible Nutrition

ince 2005.

Does Your Diet Pass Muster?

Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Kathy PalmerTrainingTable

In order to achieve top perormance, athletes require

an appropriate quantity o energy (calories) and vari-

ous nutrients (carbohydrates, proteins, at, vitamins,

and minerals) as well as the correct balance or qualityo these nutrients.

Te ve tenets o good nutrition include

Adequacy . A diet which contains enough of the

essential nutrients.

Balance . A diet which contains a good proportion

o nutrients. No overemphasis o one ood group or

another.

CalorieControl . A diet which contains the correct

amount o calories to maintain ideal body weight.

Moderation . A diet which enables you to eat any

ood in reasonable-size portions.

Variety . A diet which contains dierent types of

ood to prevent boredom.

o be sure you are achieving adequacy and calorie con-

trol, you need to be sure that your caloric intake is ap-

propriate. able 1 lists the dierent calorie needs or

sedentary and active individuals for each age group. For

more specic target and suggested energy intake levels

or each age/gender group or go to Te Center or Nu-

trition Policy and Promotion, Energy Levels For Pro-posed Food Intake Patterns (1).

o maintain your current weight, choose the amount

suggested. To lose weight, decrease your calorie intake

by 300 500 calories each day. For weight loss above

20 pounds, calories can be limited urther as long as the

total number o calories is not too extreme. o increase

your weight, add an additional 300 500 calories daily.

Once you have decided on an appropriate calorie lev-

el, reer to table 2 or specic amounts o servings to

choose rom each ood group.

To track your intake over time or to simply look up the

nutritional content o a specic ood, reer to any o

these sites:

www.mypyramid.go v

www.thedailyplate.co m

www.prevention.co m

www.sparkpeople.co m

www.caloriek ing.co m (monthly or yearly ee)

AGECALORIE RANGE

Sedentary / Active *

Children

2 3 years 1,000 / 1,400

Females

4 8 years 1,200 / 1,800

9 13 1,600 / 2,200

14 18 1,800 / 2,400

19 30 2,000 / 2,400

31 50 1,800 / 2,200

51+ 1,600 / 2,200

Males

4 8 years 1,400 / 2,000

9 13 1,800 / 2,600

14 18 2,200 / 3,200

19 30 2,400 / 3,000

31 50 2,200 / 3,000

51+ 2,000 / 2,800

*Sedentary means a lifestyle that includes only the

light physical activity associated with typical day-

to-day life. Active means a lifestyle that includes

physical activity equivalent to walking more than

3 miles per day at 3 to 4 miles per hour, in additio

to the light physical activity associated with typica

day-to-day life. For more strenuous activi ty, add

the total calories burned during your activity to

that total.

Table 1Calorie Requirements by Age (1)


15/20

1 5

Table2

DailyAmountofFoodfromE

achCalorie

Group

DoesYourDie

tPassMuster?

trainingtable

CALORIELEVEL

1000

1200

1400

1600

1800

2000

2200

2400

26000

2800

3000

3200

Fruits

1cup

1cup

1.5

cups

1.5

cups

1.5

cups

2cups

2cups

2cups

2cups

2.5

cup

s

2.5

cups

2.5

cups

Vegetables

1cup

1

.5cups

1.5

cups

2cups

2.5

cups

2.5

cups

3cups

3cups

3.5

cups

3.5

cup

s

4cups

4cups

Grains

3ozeq

4ozeq

5ozeq

5ozeq

6ozeq

6ozeq

7ozeq

8ozeq

9ozeq

10oze

q

10ozeq

10ozeq

MeatandBeans

2ozeq

3ozeq

4ozeq

5ozeq

5ozeq

5.5

ozeq

6ozeq

6.5

ozeq

6.5

ozeq

7ozeq

7ozeq

7ozeq

Milk

2cups

2cups

2cups

3cups

3cups

3cups

3cups

3cups

3cups

3cups

3cups

3cups

Oils

3tsp

4tsp

4tsp

5tsp

5tsp

6tsp

6tsp

7tsp

8tsp

8tsp

10tsp

11tsp

Discretionary

calorieallowance

165

171

171

182

195

267

290

362

410

426

512

648

NOTE:Ifyourequirecaloriesbeyond3200,

simplyfindtwotablestha

tequalyourcaloricrequirementandeattherecommendedservings.

Forinstance,

for4000

calories,

doublethesuggestedser

vingsforthe2000calorierecommendations.

R

eference

CenterforNutritionPolicyandPromotion,

EnergyLevelsForProposedFoodInta

ke

1

.Patterns.

http://www.cnpp.usda.gov/Pu

blications/MyPyramid/DevelopmentMate

rials/

FedlRegNoticeSept2003/table2.p

df,accessedSeptember7,

2008.


16/20


Recognizing Disordered

Eating Habits in Athletesason Brumitt is an

nstructor of physical

herapy at Pacic

University in Hillsboro,

Oregon. He is a board

ertied sports physical

herapist, an athletic

rainer, and a certied

trength and conditioning

pecialist with distinction.

He may be reached at

brumitt72@hotmail .com.

AUTHORabout the

Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D

Ounce of

Prevention

Recent publications in the sports medicine litera-

ture have highlighted the prevalence and severity

o eating disorders. Let untreated, eating disorders will

cause serious detrimental health eects and possibly

lead to death. Many coaches, athletic trainers, and ad-

ministrators may be amiliar with the classic eating dis-

order diagnoses of anorexia nervosa (AN) and bulimia

nervosa (BN), but may be less amiliar with the signs

and symptoms associated with disordered eating. An

athlete may possess signs o disordered eating that over

time evolve into AN, BN, or a third condition knownas an eating disorder-not otherwise specied (1).

Disordered eating is also associated with the emale ath-

lete triad, a medical condition consisting o low energy

availability, amenorrhea, and osteoporosis (2). While a

majority o the literature explores the prevalence o e-

male eating disorders or the emale athlete triad, male

athletes may also be at risk. e prevalence of disor-

dered eating in emale athletes has been estimated to

be as high as 62%, whereas as a surprising 33% o male

athletes may demonstrate behaviors associated with

disordered eating (1). Te purpose o this article is to

present the signs and symptoms associated with disor-

dered eating. Due to the severity o these conditions,

recognition of at risk athletes by a coach and/or an ath-

letic trainer with the subsequent referral of the at-risk

athlete to an appropriate medical provider is crucial.

Signs and Symptomsof Disorder Eating

Athletes who have eating disorders may demonstrate

many physical or psychological characteristics (1 3).

Tese behaviors include changes in eating habits (un-

necessary dieting, not eating, secretive or ritualistic

eating habits), changes in exercise behaviors (excessive

exercise or unnecessary exercise), depression, restless-

ness, substance abuse, and issues related to body image

(critical about ones own body appearance and eelings

o being at) (1).

Appropriate Responses toSuspected Disordered Eatin

What should be done i you suspect that an athlet

an eating disorder? e National Athletic Tra

Association published this year a posit ion state

regarding the identication and management o

letes with disordered eating. Te authors o the

tion statement recommend rst that the athlete w

suspected o having an eating disorder be approa

and questioned by an authority gure. Te auity gure, such as a coach, athletic trainer, or te

should have a good relationship with the athlete.

than likely the athlete will deny having an eating

der. I the signs and symptoms still suggest a pro

he or she should be reerred to an appropriate phys

or a medical evaluation (1).

Additional ReadingEach athletic program should implement a disord

eating management protocol in order to help

tate the appropriate care for at risk individuals (1).

tool that may help an athletic department design

implement policies and procedures is the Nationa

letic Trainers Association position statement on

tiying and managing athletes with disordered e

(1). Tis publication may be accessed or ree at: h

www.pubmedcentral .nih.gov/art iclerender.cgi?to

ubmed&pubmedid=18335017.

ReferencesBonci CM, Bonci LJ, Granger LR, Johnson CL, M1.

RM, Milne LW, Ryan RR, Vanderbunt EM. Na

athletic trainers association position state

preventing, detecting, and managing disordered e

in athletes.J Athl Train. 43(1): 80 108. 2008.

Nattiv A, Loucks AB, Manore MM, Sanborn2.

Sundgot-Borgen J, Warren MP; American Colle

Sports Medicine. American College of Sports Med

position stand. The female athlete triad. Med Sci S

Exerc. 39(10): 1867 1882. 2007.

Nattiv A, Callahan LR, Kelman-Sherstinsky A. The fe3.

athlete. In: Ireland ML, Nattiv A, eds. The Female A

Philadelphia, PA: WB Saunders: 223 235. 2002.


17/20

feature

about theAUTHOR


manda is the director

f performance nutrition

nd research at Athletes

erformance (www.

thletesperformance.com)

nd Core Performance

www.coreperformance.

om). She earned her

achelors degree in

Nutritional Science from

he University of Arizona

nd Masters degrees in

oth Sports Nutrition and

xercise Physiology from

lorida State University.

manda works directly

with the AP Performance

Nutrition Team to

elp create year-long

ystems of success

or all AP athletes and

oordinates the companys

erformance research.

manda delivers both

ducational seminars and

ndividual consulting to

variety of professional

nd elite sports

rganizations, state and

ational conferences. Sheontributes to sports and

tness based publications,

its on various advisory

oards for sports nutrition

ducation development

nd position papers, and

as edited sports nutri tion

ooks and educational

exts.

Amanda Carlson, MS, RD, CSSD

Ten Simple Things

to Remember for

Optimal Nutrition

nutriti

Nutrition is something that aects everyone. Ev-

eryone needs uel and everyone needs nutrients.

Yet everyone eats for completely dierent reasons. As

an athlete on the eld or as an athlete competing in

the game o lie, putting thought behind what goes

into your mouth can do wonders or health, but most

importantly perormance. Te thought process behind

choosing the right oods or combinations o oods seems

to be the most paralyzing or most athletes. Tere are so

many dierent opinions, ways o doing things, answers

to weight loss, answers to weight gain everywhere you

turn that it can become conusing to a point where act-

ing on good intentions seems to halt. By no means do

I want to downplay the complexity o nutrition, but

what does all the science matter i behavior does not

change? In working with athletes over the years, we

break down our methodology into 10 Rules to Live

by that can be simplied to ve categories: eat clean,

eat oten, hydrate, recover, mindset. Tese ve catego-

ries will allow us to assist out clients in streamlining

their healthy eating eorts.

10 Rules to Live By:ComeBacktoEarth.1. Tis simply means to choose

the least processed orms o oods, specically car-

bohydrates, when building the majority o your

meals. ypically the less processed the oods and

the closer the ood that you are eating is to its natu-ral state, the better it will be fore you. An easy way

to do this on the carbohydrate side o things is to

simply look at the label and the amount of ber

that is in the product. I the product has at least

three grams o ber or more per serving, it is a good

choice. I it does not have that amount o ber, put

it back and nd something that does. According to

the American Heart Association, Americans eat an

average o 15 grams o ber per day, which is ar

below the 2005 Dietary Guidelines for Amer

o 14g per 1,000 calories consumed) that is rec

mended (5). e total intake of carbohydrat

general should be based on size and activity l

ypically this will range rom anywhere bet

3 10g of carbohydrates per kg body weight

the lower end (three grams) representing the

training recreational athlete to the upper end (

representing the endurance athlete in a heavy t

ing phase. In the real world, i you eel energ

recover ully, are at a healthy perormance we

and are perormingyou are probably eating

right amount o carbohydrate.

EataRainbowOften.2. Te vitamins and min

that our bodys need naturally come rom the

that we eat, specically ruits and vegetables.

ing a variety o ruits and vegetables in a mult

o colors will help to ensure that you are ge

the variety o nutrients that you need. Gon

the days o the 5 a Day campaign. It has

replaced with simply, More Matters. Some o

best ruits based on their total anti-oxidant ca

ity per size are blueberries, blackberries, rasp

ries, strawberries, granny smith apples, sweet

ries, and black plums. In terms of vegetables

Harvard school o public health is a bit more

eral in its guidelines by recommending to reac

stewed tomatoes, dark leafy greens, and anytthat is rich in yellow, orange, and red color.

sounds so simplistic, but still the average Ame

only consumes about three out o the ve t

recommended servings per day. Te athlete n

the nutrients in these oods to enhance reco

serve as intermediates in energy production,

an improved immune system.


18/20


Ten Simple Things to Remember for Optimal Nutriti

TheLessLegstheBetter.. Protein is a criti-

cal part o the diet or the athlete and the

active person, specically the type and the

amount. When ocusing in on the type o

protein, typically the less legs the animal has

beore you actually consume it, the better

the source. Fish, turkey, and chicken rank

high. You need to be more selective with

dairy, red meat, and pork products. Low-fat

dairy, lean cuts of pork and beef, and grass

fed four legged animals are best. For people

who are active in both strength and endur-

ance training, more protein is needed; how-

ever, the constant debate always appears as

to how much protein people need. Research

suggests 1.2 to 1.7g/kg for both strength

training and endurance athletes (7). Meet-

ing the upper level o protein needs while

decreasing calories is important to main-

tain muscle mass while trying to lean out.

Protein also has a higher thermic eect

meaning more calories burned, which can

urther help the leaning out eort (8). Pro-

tein can help to increase the satiety o meals

and should also be included as part o your

recovery meal or snack. Splitting the total

protein intake over the course of the day

by including some in each meal will help to

ensure absorption and utilization.

EatFatsThatGiveSomethingBack.. Di-

ets too low in at can be detrimental to ac-

tive people; however, diets too high in fat

(as with anything) will lead to increased

at accumulation. It is recommended that

20 30% o the total calories come rom

at. Te best types o ats to include are raw

nuts, seeds, olive oil, nut butters, and atty

sh. Te orgotten ats in the US are the

essential atty acids, specically the ome-

ga-3 atty acids. Tese atty acids help withdecreasing infammation and due to their

essential nature, must come rom the diet.

You should consume sh high in omega 3

two to three times per week. ose who do

not consume sh regularly may want to

consider supplementing with sh oil.

ThreeforThree.. Eating consistently main-

tains energy levels (blood glucose), keeps

the body in a ed state, and prevents mood

swings and binging. Keeping the body u-

eled will prevent extreme hunger, which

will make healthier food selection easier.

Combining the three main nutrients (car-

bohydrates, protein, at) every three hours

(hence the three for three) will keep you fu-

eled and keep you on track. Planning out

meals and snacks ahead of time will ensurethat you stick with your fueling regimen.

Keeping healthy snacks, bars, and ready

to drink meal replacements with you at all

times will ensure you have uel on hand to

keep you going.

EatBreakfast Everyday.6. Tere is a lot o

debate on this in the literature, but I still

believe that eating breakfast everyday is

critical and nd it to be an absent habit or

most o us. Tere isnt enough time, Im

not hungry in the morning, and its too

complicated are all things that I hear come

out o the mouths o athletes and in my

own brain at times. Breakfast does not have

to be buckwheat pancakes and an egg white

omelet. Breakfast could be a blend of yo-

gurt, fax, whey protein, and rozen berries

or whole wheat toast, peanut butter, and a

banana. Eating breakfast will give the body

the uel it needs, jumpstart the metabolism,

and set people up to consume the number

o calories they should be eating through-

out the day.

Hydrate.7. Dehydration = Decreased per-

formance. e 2007 American College of

Sports Medicine (ACSM) position stand

on exercise and fuid replacement states

that the goal of drinking while exercising

is to prevent a 2% loss in fuid and an ex-

treme disruption o electrolyte balanc

However, we need to ensure that we ar

drated beore we step onto the eld o

a training session. A case study perfo

at Athletes Performance in 2008 on

combine preparation athletes ound 98

them to be dehydrated (by means o

gravity) prior to their am training se

is resulted in a quick review of the athhydration. When we think of hydratio

need to think of it in terms of all da

during training. We recommend drin

oz to 1 oz per pound o body weigh

day. Fluids should consist of primaril

ter and other naturally low or non c

beverages, ollowed by 100% ruit

(depending upon calorie requirem

Tis is a good range that helps people

baseline recommended uid intake

2.7L/day or women and 3.7L/d or

In order to prevent dehydration durin

ercise, it is recommended by the ACS

create an individual approach to min

ing fuid loss during training by wei

in and out of sessions and tracking

much uid is consumed. A general

to start as recommended by the Na

Athletic Trainers Association (NATA)

drink 17 20oz prior to exercise, 7

oz every 10 20 minutes during exe

and 17 24oz or each pound lost d

exercise (3). During times o intense

ity, extreme temperatures, and long

tion, a carbohydrate electrolyte bever

optimal in addition to water because

imperative to replace both water and

lost rom sweat. Te fuid replaceme

critical or those training two or more

Eat Clean 1 2 3 4 5

Eat Often 1 2 3 4 5

Hydrate 1 2 3 4 5

Recover 1 2 3 4 5

Mindset 1 2 3 4 5

Table 1Performance Nutrition

Assessment

(5 = Great; 1 = Not So Great)


19/20



per day in order to maintain perormance at

subsequent training bouts.

Dontwasteyourworkout.. Even with the

plethora o research available on the benets

of post workout nutrition, I still see athletes

and workout warriors skipping the recovery

meal or snack. e mindset of many still

involves a hesitation to consume calories

ater just burning them. In order to opti-

mize the benets o a training session and

jumpstart recovery or maximal gains, it is

critical to consume a post workout recov-

ery meal that blends both carbohydrate and

protein within 45 minutes ater training.

Tis recovery meal should contain a reple-

tion factor of 1.2 1.5g/kg bodyweight that

combines both carbohydrate (1.0 1.2g/kg

bodyweight) and a blend o whey and ca-sein protein (0.3 0.4g/kg bodyweight) in

a ratio that ranges rom 2:1 to 4:1 depend-

ing upon the intensity and duration o the

training. By consuming this snack, meal,

shake, or bar that hits your protein and car-

bohydrate requirements as quickly as pos-

sible ater training, glycogen repletion, lean

body mass gains, perormance on a subse-

quent training bout and immune unction

will be optimized (2,4,6).

Supplement wisely.. Tere are so manysupplements on the market that it becomes

dicult to decipher which ones are needed.

Supplements should compliment the diet

and a mentality o ood rst supplement

second should be employed; however, there

are a number o situations that warrant a

basic supplementation protocol. Tose who

do not get the recommended three serv-

ings of fatty sh per week should consider

supplementing with an Essential Fatty Acid

supplement. Tose who do not get the cal-

cium they need, especially emale athletes,

should consider a calcium supplement. Sup-

plements that reach beyond that scope can

be taken, but should be chosen only after

an evaluation with a doctor and dietitian.

When choosing any supplement, make sure

that it has a Good Manufacturing Practice

(GMP) symbol, is free of banned substanc-

es, and has accuracy in labeling. Utilizing

websites such as consumerlab.com, ns.org,

and inormedchoice.org can be very help-

ul.

Getbackinthekitchen.10. In a world o con-

venience, travel, and lie on the go, we turn

to restaurants, fast food, and quick food

or our nourishment. Restaurants, regard-

less of the type, do not take into consid-

eration your calorie needs or your health

when deciding upon their menu. Eating

out is tricky as the majority of items are

oversized and have signicantly more at

and calories than similar dishes made at

home. At the end of the day, if you reallywant to maximize your body composition,

hit your nutrient and calorie goals, and just

eat cleaner, you are your best ally. Te more

you can prepare your own ood, the more

control you will have in the nourishment

o your body.

We simplied this further by breaking th

Rules down into 5 categories: Eat Clean

Often, Hydrate, Recover, and Mindset.

category represents a very important piece

it comes to ueling the body or perorm

and for health. In order to stay on track, w

our athletes and clients to gauge how the

doing with a simple Perormance Nut

Assessment on a daily basis (table1) . We

them rank on a scale of 1 to 5 each of th

categories. is daily check point serve

time to refect on how well they are nouri

their body despite the busy nature o lie.

When it comes down to nutrition, there

one answer, one magic pill, one supplem

or one tip that will give you the results yolooking for. It involves taking the 10 tips

and creating Perect Days (table 2) and m

ing the consistency o implementing the s

gies listed above into daily lie until it beco

habit. So, how are you doing?

Time Meal

5:00 AM Wake-up

5:15 Whole wheat toast w/peanut

butter, yogurt

6:00 7:15 Workout

7:30 Post Workout Shake w/

Carbohydrate and Protein

9:30 Oatmeal w/berries and walnuts,

egg whites scrambled with

veggies, low fat cheese and olive

oil

12:30 PM Turkey sandwich on whole wheat

with large spinach salad and low

fat dressing

3:30 Plum w/raw almonds

6:30 Grilled salmon, brown rice,

steamed veggies, large green

salad w/low fat dressing

9:30 Low fat cottage cheese and c

berries

Table 2Sample Perfect Day

Nutritional Plan


20/20


ReferencesAmerican College of Sports Medicine. Position.

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Sports Exer, 28(1): i vii. 2007.

Berardi, JM, Price, TB, Noreen, EE, Lemon.

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13. 2006.

Casa, DJ, Armstrong, LE, Hilllman, SK, Montain,.

SJ, Reiff, RV, Rich, BSE, Roberts, WO, Stone,

JA. National Athletic Trainers Association

position statement: Fluid replacement for

athletes. Journal of Athletic Training, 35(2): 212

224. 2000.

Coyle, E.F. Timing and method of increased.

carbohydrate intake to cope with heavy training,

competition and recovery. Journal of Sports

Sciences, 9(suppl.)Spec No:29 51; discussion

51-2. 1991.

Institute of Medicine. Dietary Reference Intakes. for Energy, Carbohydrate, Fiber, Fat, Fatty

Acids, Cholesterol, Protein, and Amino Acids

(Macronutrients). National Academies Press.

2002.

Ivy, JL, Katz, AL, Cutler, CL, Sherman, WM, Coyle,.

E. Muscle glycogen synthesis after exercise:

effect of time of carbohydrate ingestion.Journal

of Applied Physiology, 64, 1480 1485. 1988.

Manore, A, Barr, S, Buttereld, G. Position Stand.

of the American Dietetic Association, Dietitians

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Medicine: Nutrition and athletic performance.

Journal of the American Dietetic Association,

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