nutrition & athletic performance: gaining good weight – the right way! cathedral catholic high...
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Nutrition & Athletic Performance:Gaining Good Weight – The Right Way!
Cathedral Catholic High School
April 18, 2011
Katie Clark, MPH, RD, CDE
Registered Dietitian
University of San Diego High School ‘96
Overview
Relationship between nutrition & performance
Importance of carbohydrate & protein Pre-workout & recovery nutrition &
snack ideas Dietary supplements: do’s & don’ts Hydration & sports drinks
Why Should Athletes Care About Nutrition?
Food fuels your bodyThe better your fuel – the better your
performance
Nutrition & Performance
Poor Nutrition:
Cramping Undesired weight
gain Undesired weight
loss Early fatigue
Good Nutrition:
Ideal Weight → Speed
Improved Endurance Increased Strength Reduced Fatigue
Carbohydrate
Muscles store carbohydrates as glycogen
Depleted glycogen stores → fatigue
Carbohydrate in breads, fruits, milks, sugar & some vegetables
An athlete’s meals should be MOSTLY carbs with a lesser amount of protein and fat
Carbohydrate: Starches
Food Serving Grams of Carb Calories
Whole wheat bread 1 piece 18 90
Brown rice 1 cup cooked 45 215
Baked potato 1 large 50 220
Tortilla 1 10’ diameter 38 228
English muffin 1 muffin 25 120
Pasta 1 cup cooked 40 200
Pretzels 10 twists 25 110
Oatmeal ½ cup dry 27 150
Raisin Bran 1 cup dry 45 190
FiberChoose High Fiber Whole Grain Breads &
Starches Boys age 14-18 need 36 grams of dietary fiber
per day Girls age 14-18 need 26 grams of dietary fiber
per dayChoose breads, cereal, bars, pasta, crackers, etc. with ≥ 3 g fiber/svg
Carbohydrate: Fruits & Vegetables
Fruit Serving Grams of Carb Calories
Raisins 1/3 cup 40 150
Apple 1 medium 20 80
Banana 1 8’ banana 27 100
Orange 1 medium 18 70
Orange juice 1 cup (8 oz.) 25 100
Vegetable Serving Grams of Carb Calories
Broccoli ½ cup 5 20
Zucchini ½ cup 2 10
Spaghetti sauce ½ cup 22 120
Peas ½ cup 10 60
Carbohydrate: Dairy & Misc.
Dairy Food Serving Grams of Carb Calories
Nonfat milk 1 cup 12 80
Whole milk 1 cup 12 150
Lowfat yogurt ¾ cup (6 oz) 34 200
Soy milk 1 cup 12 120
Cheese 1 slice ½ 100
Lowfat ice cream ½ cup 20 120
Miscellaneous Serving Grams of Carb Calories
Snickers bar 1 34 275
Powerbar 1 45 230
Carbohydrate Loading: Glycogen
For every 1 oz glycogen, muscles store 3 oz of water
Expect 2-4 pounds of water weight with carb loading
Increasing carbohydrates in the DAYS and WEEKS preceding athletic events can ↑ glycogen stores
Protein
Lifting weights builds muscles – eating protein does not
Adequate (but not excessive) protein promotes helps support growth of muscles 0.5-0.75 gram protein/pound body weight Example: 165 pound athlete = 83-124 grams per
day
Excessive protein and inadequate carbohydrate → : Protein used for fuel instead of carbohydrate Inadequate protein for muscle strength & building
Protein: Meat
Meat Serving Pro (g) Fat (g) Calories
Chicken Breast 3 oz w/o skin 22 3 160
Ground beef (10% fat) 3 oz 24 10 200
Salmon 3 oz 22 11 155
Tuna fish, in water 6 oz can 43 5 180
Sausage 1 small item 6 12 130
Pepperoni 15 slices 6 12 135
Protein: Nuts, Beans, Eggs
Food Serving Pro (g) Fat (g) Calories
Almonds ¼ cup 8 19 211
Lentils 2 cups 16 2 250
Black beans ½ cup 8 2 120
Refried beans ½ cup 7 10 120
Peanut butter 2 tbsp 8 16 188
Hummus ½ cup 10 12 200
Egg 1 med. whole egg 6.5 5 78
Egg white 1 med. egg white 4 0 17
Egg substitute ½ cup 15 4 105
Tofu 1 ½ inch cake 6 2 200
Soybeans ½ cup w/o shell 11 6 125
Protein: Dairy
Dairy Serving Pro (g) Fat (g) Calories
Nonfat milk 1 cup 8 0 80
Whole milk 1 cup 8 8 150
Lowfat yogurt ¾ cup (6 oz) 6.5 3 200
Nonfat yogurt ¾ cup (6 oz) 6 0 140
Soy milk 1 cup 7 4 100
Cheese 1 slice 7 7 100
Meeting Needs: Sample Menu
Breakfast
1 cup raisin bran, 1 cup skim milk, 1 cup blueberriesSnack
2 slices whole wheat bread, 3 slices turkey, mustard, lettuce, tomato, 1 appleLunch
2 corn tortillas, 1 cup rice, ½ cup beans, ½ cup chopped chicken, salsaPre-Workout Snack
20 pretzels, 1 carton yogurt
Dinner
2 cups cooked pasta, ½ cup spaghetti sauce, 1 cup broccoli, 2 Tbs cheese, 1 c ice crm
Recovery Snack
2 graham crackers, 2 tablespoons peanut butter
Meeting Needs: Sample Menu
Source: USDA Nutrient Database
Pre-Workout Nutrition
Focus is on carbohydrate
Intake 1-2 hours prior to workout
Avoid high fat and excessive protein before workouts
Stick with familiar foods
Breakfast is essential before morning workouts
Pre-Workout Snack Ideas
Egg or bean burrito Fruit smoothie Fruit + granola + yogurt Banana, apple, orange, pears, etc. Cereal or oatmeal with milk, fruit & nuts Bagel with an egg or egg sandwich Banana with peanut or almond butter English muffin with peanut butter Bran muffin Graham crackers and milk
Recovery NutritionPost Workout Timing Eating within 30 minutes is good…15 minutes is better
Protein + Carbohydrate is Key Creates better muscle refueling & building Reduces cortisol – hormone that breaks down muscle 4:1 ratio of carbohydrate : protein for optimal recovery Carb/Pro drinks are no better for recovery than carb/pro foods
Sodium, Potassium, Electrolytes & Fluid Soups, potatoes, yogurt, OJ, bananas, cheese, breads, pasta Water, sports drinks, high-water fruits (grapes, oranges,
watermelon), fruit juicesGreen MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.
Recovery Snacks
Yogurt & fruit PB&J sandwich Turkey sandwich Cheese quesadilla Cereal & milk Pita & hummus Dried fruit & nuts High fiber granola bar &
fruit
Recovery Snack Shake
Homemade Shake: 1 cup 1% milk ¼ cup instant pudding ¼ cup powdered milk 4-5 ice cubes ½-1 cup frozen fruit
chunks1 serving = 300 calories,
60 g carb, 15 g protein
What About Bars?
Nothing magical about bars: focus on food first!
All calories give you “energy”; 200-300 calories pre-workout
Bars are not “more digestible” than whole foods
Important to ↑water if eating bars
Dietary Supplements: Steroids
July 2009: two OTC supplements popular among high school football players contain steroids
Tren Xtreme & Mass Xtreme marketed as “potent legal alternative to” steroids; found at Max Muscle retail stores
Illegal steroids concerning for HS boys as artificially high levels of testosterone can stop bones from growing
Short term effects: acne, breast development, irritability, aggression
Longer term effects: liver failure, higher-than-normal hormone levels, CVD (including heart attacks in those under 30), ↑cholesterol, stroke, blood clots
Dietary Supplements: Cont.
Food is sufficient for obtaining 100% of nutrients for most healthy adolescents & teenagers
If you’re not getting all of your nutrients from food…you’re not trying hard enough!
Those with an imbalanced diet may benefit from a standard, generic daily multi-vitamin
Focus on modular proteins (whey) can displace other healthy food and lean protein food intake
Dietary supplements are a highly unregulated, multi-billion dollar/yr industry
Dietary Supplements: Creatine
One supplement that studies indicate intake can increase muscle mass, lean body mass, strength & total work
Most useful in short-burst activities: sprint, Olympic weight lift
2000 NCAA banned creatine for college player distribution from coaches but players can use
Creatine has been associated with asthmatic symptoms, may experience GI upset and/or loss of appetite
Hydration
Sports drinks only if exercising more than 1 hour
Larger body mass = greater sweat losses
Can lose up to 0.5 – 2.0 liters per hour
Sweat = water loss = body’s evaporative cooling mechanism
Monitoring color of urine is best indicator of hydration
Hydration Guidelines
Water Drink extra 4-8 cups of water the day before event Drink 2-3 cups of water two hours before the
event Drink 1-2 cups of water 5-10 minutes before the
event
Snacks If exercising 4-6 hours in the heat, consume salty
foods (pretzels, chips, crackers)
Replenishing Fluids
Weigh yourself before & after 1 hour of strenuous exercise
For every 1 lb lost (16 oz.), replenish with 80-100% of that loss
Spread needs out in 15 minute increments during exercise
Example If you lost 2 pounds (32 oz.) during 1 hr run, replenish
that with 2 X 16oz = 32 oz. over 1 hr of exercise Drink 8 ounces of water every 15 minutes during
exercise (8 ounces times 4 15-minute increments = 32 oz.)
Final Tips
Never try an untested food close to performance time Craving sweets may indicate you are under-eating Small, frequent meals with pre & post workout snacks Milk is the closest thing to a super-food: protein +
carbohydrate + calcium + hydration B Vitamins do not give you energy but insufficient B
vitamin intake will lead to problems with energy metabolism
You can and SHOULD be getting 100% of your nutrient needs from foods and not supplements
For More Information
www.nutritiondata.com www.nutrihand.com www.fitday.com www.sparkpeople.com www.menshealth.com www.gssiweb.com www.scandpg.org www.eatright.org [email protected]