Sports Nutrition for Serrano High School’sCross Country Athletes

Yasi Ansari, MS, RD

Sports Dietitian

What is nutrition?

• Science of foods and their components (nutrients and other substances)

– Focus on food and disease (actions, interactions and balances); food and processes within the body (ingestion, digestion, absorption, transport, functions, and disposal of end products); and the social, economic, cultural, and psychological implications of eating

Sports Nutrition

• Food is used as fuel to help meet optimal demands for training and competition

• Teens require special attention to energy needs and nutrients during this period of peak development

– Ensures normal growth and optimal health status

• Proper fueling methods will prevent hormonal deficiencies, risk of injury, health issues and poor performance

How does fueling impact me?• No fuel...no gains! (performance, composition)• Goal is to meet optimal performance needs for

training and competition• Provides energy and FUEL• Helps make you stronger• Helps prevent injury, fatigue, and metabolic

disturbances (stabilizes energy)• Long-term health benefits• What you eat today will impact the next 2-3

days of training!

Nutrition and Health

• How can improper fueling affect my health?– Anemia

– Low Calcium/vitamin D

– Puberty

– Eating disorders/disordered eating

– Stress fractures/stress reactions/broken bones

• High-risk athletes and nutrition– Diabetic control

– Food allergies

– Obesity/weight management

– Eating disorders

Energy systems used in sports• Adenosine Triphosphate-Creatine Phosphate

(ATP-PCr)– Anaerobic – Provides immediate energy for the first stages of

intense training– Examples: A finish-line sprint or steep uphill run

lasting about 10 seconds – Depletes quickly

• Glycolytic– Anaerobic– Duration of 30 seconds to 2 minutes– Examples: 200-400 meter intervals or hill repeats

Energy systems used in sports

• Oxidative– Aerobic

– Energy system used for training longer than 3-5 minutes

– Examples: Low to moderate level training, typically the first system you use when you begin

• Putting it all together– You begin with all three systems

– Depending on the duration and intensity, one system will predominate over the other two!

Energy Systems and Nutritional Goals

• Endurance runners need adequate energy during periods of high-volume, intense training to maintain body weight, stabilize energy and optimize the effects of training and competition

• Energy systems require a balance of all nutrients however, stored carbohydrates and fat are primarily used during training

– Lower to moderate training requires healthy fats

– High- intensity training relies more on quality carbohydrates

– Balance and variety

Energy Requirements

• Our Goal?

– Males need more than 3000 kcals per day

– Females need more than 2400 kcals per day

– About 30-35 kcals/ kg of body weight and add an additional 100 kcals per each mile

– Training load, duration, time of season

• Energy availability

– Energy available to fuel all bodily systems after the body accounts for all physical activity

– Low energy availability may cause consequences

• Bone health, hormonal health, energy for training, fatigue, brain health

Energy Needs

• This calorie level may seem “high”, however, it is within the range that has been measured in runners

• In a study that evaluated total energy expenditure using doubly labeled water in a sample of female elite competitive runners:

- Athletes 1-week total energy expenditure ranged from 2,500-3,300 calories per day

• Among female high school cross-country runners who also were measured by doubly labeled water for 1-week: Total energy expenditure ranged from 2,500-3,800 calories per day

What happens if I am unable to meet my energy needs?

Low energy intakes can result in:

• Loss of lean muscle mass

• Suppressed metabolic rate

• Hormone dysfunction in both males and females

• Loss or failure to gain bone density

• Increased fatigue

• Injury and illness

• Prolonged recovery

Macronutrients used in sports

• Quality Carbohydrates

• Lean Proteins

• Healthy Fats

• The Goal?

Balance nutrients in your daily fueling plan to meet demands for training and competition!

Quality Carbohydrates

• Most important fuel source for athletes• Main fuel for the brain• Stored in the muscle and liver as glycogen, which act as a

ready-source of fuel for training• Spares protein and fat• Simple versus complex carbohydrates• Whole and refined

– Refined products can contribute to inflammation (packaged products, highly processed and packed in sugar)

• Sources:– Quality carbohydrates include breads, cereals, potatoes,

grains, rice, pasta, beans, starchy vegetables, fruit, milk and yogurt

Quality Carbohydrates and Cross Country Athletes

• Four calories per gram of carbohydrate

• 45-65% of total calories

• Carbohydrate requirements are set at about 7-10 gm/kg of body weight per day

Example:

A cross-country runner weighing 125 pounds (lb)

125 lb/2.2 kg per pound = 56.8 kg * 8.0 = 454 gm carbohydrate

56.8 kg * 10.0 = 568 gm carbohydrate

Carbohydrate range of ~450-550 grams per day ~ 30 svgs

Nutritional issues with carbohydrate restriction

• Many athletes known to cut calories, especially from carbohydrates to be as light as possible

• Consequences?– Negative effects on performance and health when

carbohydrate stores reach lows

– Body requires balance to support optimal growth and health

– Body begins using protein stores and fats for energy

Protein

• Functions to build and re-synthesize muscle, act as enzymes, helps with chemical reactions within the body, regulate hormones, immune system, regulate processes to support growth and metabolism

• Adequate levels of protein are needed to optimize post-training repair and rebuilding of muscle and other body tissues

• High quality sources such as whey, casein, or soy optimize maintenance, repair, and synthesis of muscle proteins in response to training

Protein

• Food sources of lean protein include:

– Greek yogurt, regular milk, soy milk, string cheese cottage cheese, tofu

– Cooked beans, eggs, fish, turkey, grilled chicken, lean beef

– Nuts, nut butters, beans

• Protein powders, while a good source of protein are not whole foods. Aim for food sources first and if needed add additional protein

Protein• Four kcals per gram of protein

• Made up of amino acids

– Essential/non-essential

• 10- 30% of kcals

• Recommendations for endurance athlete range from 1.5 gm per kg of body weight per day (athletes need more during growth period)

• Example sample calculation:

A cross-country runner weighing 120 pounds

120 lb/2.2 kg per pound = 54.5 kg * 1.5 = 81.4 grams

Protein range of 75-82 grams per day ~ 10-12 svgs~

– 2 grilled chickens, 2 –egg scramble, 1 glass of milk

Fats• Functions to protect major organs, nerves, tissues and

bones, while regulating body’s production of hormones

• Supports growth, promotes good health and performance

• Provides fat-soluble vitamins and essential omega-3 and omega-6 fatty acids proven to help with inflammation and recovery

• Healthy fat sources from unsaturated forms include: vegetable oils, nuts, nut butters, fish, avocados, flax

• Unhealthier/ trans sources are higher in saturated fats. These include cookies, pies, cakes, potato chips which promote inflammation and poor recovery

FatsFat Sources• Saturated

– Consume in moderation• Unsaturated

– Monounsaturated/ Polyunsaturated • Nuts and seeds, avocado, olive and canola oils, fish• Anti-inflammatory

– Trans fat• Processed foods/ “sometimes” food act as pro-

inflammatory foods. –Highly saturated processed/baked goods, chips,

cookies, processed meats, trans fats, and fried foods

–Higher chance of heart disease risk (LDL)

Fats

• Nine kcals per gram of fat

• It is recommended that dietary fat make-up 20-35% of total energy intake

• Consuming less than 20% of energy from fat does not benefit performance.

• Fats are a great source of energy for long runs

• Foods high in dietary fats are energy-dense and, therefore, aid in weight maintenance during periods of intense and long duration training.

• Recommend about 1 g/kg of body weight

– Recommended after needs for protein and carbs are met

Micronutrients• Vitamins

– Current research does not indicate that taking extra vitamins will increase performance in young athletes

– However, those who may be at risk for vitamin deficiency include those with food allergies, those with issues digesting lactose, food restrictions, vegans and vegetarians

– B12 deficiency is common in vegans and vegetarians

– Vitamin D deficiency that may result from restricting diets of milk, cheese, salmon, fortified cereal, and eggs • Recommended 600 IU per day• Needed for calcium absorption

Micronutrients• Minerals

– Important for hydration and oxygen• Calcium

–Required for optimal bone mineralization–1300 mg (3-4 servings of calcium-rich foods)–Dairy, Soy, spinach broccoli, almonds, sardines

• Iron–Deficiency most commonly found in females–Spinach, lentils, meat

• Sodium/Potassium (electrolytes)–Pretzels, Bananas

• Zinc–Animal products, spinach, seeds

Hydration• Water makes up 75% of your total

body weight

• It helps eliminate waste products in your urine, helps digest foods and lubricates joints to prevent injury

• Keeps you hydrated and is vital for performance

• Losing too much fluid through sweat causes negative effects to both physical and mental performance (dehydration)

– As little as 1-2% loss of your body weight can negatively affect performance

Dehydration• Defined as: losing more fluids than you

are consuming causing...

– Decreased blood pressure

– Difficulty concentrating

– Fatigue and headaches

– Increases core temperature

– Muscle cramping

– Dry mouth, increased thirst, nausea and vomiting

Remember! Thirst is not a good indicator

How to monitor your hydration status

• Monitor urine color– Clear to pale yellow urine

indicates optimal fluid status

– Dark yellow indicates dehydration

– Aim for the frequency of urination to be every threehours

How to monitor your hydration status

• Monitor weight–Weights are taken before and after

activity

–Greater than or equal to 2% loss of body weight indicates inadequate hydration

–Hydration example:

• Initial Wt: 163.4 lbs. 2% loss: 3.3 lbs.

• Post Wt: 159.4 lbs. Wt. loss: 4 lbs.

• 2% loss? Yes!

Hydration and rehydrationHydration Goals

– Different needs depending on sweat rate, environment, size, health condition, sport, and/or competition & training

– Females: 2-3 liters per day (8-12 cups)

– Males: 3-4 liters per day (12-16 cups)

– Recovery: 2-3 cups (16-24 oz/lb of body weight lost)

– Competition: 1.0-1.5 liters (4 cups per hour of training) and alternate with electrolyte beverage

– Can meet needs with foods rich in water (fruits and veggies)

Hydration and environment

• Mammoth– Be proactive with your hydration! Your body will

not be able to cool down as efficiently. Hydrating enough ahead of time is important!

– Remember: thirst is not a good indicator of dehydration

– Changes in altitude: Mammoth is at a higher altitude. There is low relative humidity and a higher respiratory rate. Account for altitude by hydrating more.

– Try dinking smaller amounts of fluids more frequently to help your body effectively hydrate.

How can I meet my daily needs?

• Think nutrient dense food sources!– Dried fruit, nuts, bagels

• Eating every 3-4 hours and being mindful of hunger cues

• No skipping meals! Consume 3 meals daily and snacks in between

• For every extra mile that you run add 100 calories

• Antioxidants for inflammation• Hydration

Nutrition Periodization

Various parts of the season may require changes in fueling! Depending on the training load and intensity, a runner’s plan may need to adapt often in support of these changes:

• Preseason

• In-competitive Season

• Offseason

Nutrition Periodization

Regardless of where you are in the season, the goal is to:

• Fuel for health and immunity

– You are what you eat

• Fuel to support growth, body and to allow for development

• Fuel for your training load

– If increasing training load/miles/intensity, your fueling will also need to increase to meet changes

• Fuel with what works for YOU

Nutrient TimingTiming nutrition properly to be most effective

around training, for training, during training and recovery

• BEFORE: Meals 1-2 hours before “Think Plates”• Immediately Before:

– Choose HIGH CARBOHYDRATE foods for QUICK ENERGY. This will help to fuel your workout and speed up recovery (Examples include bagels, fruits, pasta, energy bars, bananas, and oatmeal)!

• During: – Eating a high carbohydrate snack will aid in

replenishing glycogen stores and sustaining energy (Examples include energy chews, gels, sports drink, and applesauce).

Nutrient Timing• Post-training:

– Choose higher PROTEIN foods in combination with quality carbohydrates after training. This will help to repair and rebuild muscle and promote building lean body mass (For example: chocolate milk after training)!

• If running to another race, replenish needs with most of your meal and hydration coming from easily digestible carbohydrates to help you prepare for your next training session.

Recovery

• Recovery snack including a carbohydrates and protein within 15-30 minutes of completing a training session will help properly repair and restore muscles and glycogen storage

– Antioxidant-rich beverages- cherry juice

– Protein and carbohydrate consumption

– Examples include chocolate milk or banana and peanut butter

Recovery

• Recovery meals with three macronutrients are vital within 1-2 hours of training

– Heart-healthy fats best for inflammation, quality carbohydrates and lean protein

• Hydration

The body acts as a sponge during this time, therefore quality fueling is vital for optimal gains and

recovery (Beets!)

Fueling sources during long runs

• 25-30 g of CHO are needed per ½ hour • 30-60 g per hour of intense training

– Sports drinks, gels and bloks can help!

• Powerade: provides 5-8% CHO, 2 cups suggested before training, 5-6 oz/20 min, 20-40 oz/hr (during)

• Gels: provide 16-29 g CHO. Suggested 1 packet before training with adequate water for absorption, consume as needed to provide 30-60gm/hr during training with adequate fluids!

• Clif Shot Bloks: provide 24 g CHO, 3-6 bloks every hour with water!

• Applesauce squeezes

Snacks

Snacks to meet changes in training demands:• 2 slices of ww bread, 2 tsp of light cream cheese, 1 egg

cooked, ½ cup of spinach (445 kcals)

• 1 English muffin, 1 slice of cheese, 1 egg, 1 cup of yogurt, 1 serving of fresh fruit (520 kcals)

• Shake made from Greek yogurt, with medium banana, ½ cup of berries, spinach, 1 cup of milk (420 kcals)

• 1 cup of light yogurt with fruit and ½ cup of granola (335 kcals)

• Low-fat chocolate milk, 1 cup of fresh apple (230 kcals)

Class/home/before training snacks

• Trail Mix with dried fruit• Pretzels with peanut butter • Banana• Greek Yogurt with granola or walnuts• Granola bar• Nut butter sandwich• Apple and peanut butter• Carrots and hummus• Bars (Fig Newtons, Lara, Luna, KIND bar, Clif Bar, Nature Valley)• Goal? Combine protein and carbohydrates with all meals

and snacks. However, immediately before training a simple carbohydrate alone will do.

Lunch ideas

• Nut butter sandwich

• Turkey sandwich

• Pasta with meat

• Tofu salad with bread

• Bagel with turkey slices

• Avocado toast

• Choice of meat, avocado in a wrap with side salad or fruit

Performance PlateHard/Competition Day

• Before Hard Training/Competition Days– Breakfast:

• Two to three whole-grain pancakes, low-fat yogurt with blueberries and walnuts with a turkey and vegetable omelet

• Bagel with egg and cheese, low-fat yogurt with berries and walnuts

• Smoothie with a peanut butter and jelly sandwich, side of oatmeal

– Lunch: Brown rice with a tortilla, grilled chicken and green beans

– Dinner: • Whole grain pasta with meatballs, steamed broccoli, low-fat

milk and a dinner roll• Meal similar to lunch

Performance PlateHard/Competition Day

• Before Hard Training/Competition Days

– Moderate amounts of healthy fats, adequate fluids, carbohydrates increase, adequate lean proteins and antioxidant foods

– ½ plate whole grains, ¼ plate fruits and vegetables, ¼ lean proteins

Performance PlateHard Competition Day

Performance PlateTypical Training Day

• Think the “Peace” sign before training

– 1/3 plate quality carbohydrates, 1/3 veggies, 1/4 lean protein

– Examples include breakfast cereal with milk and fruit, Greek Yogurt and Fruit or Granola, Fruit smoothie, Sandwich and meat, Nut butter sandwich, Meat or chicken stir-fry with vegetables and rice or noodles

Performance PlateTypical Training Day

Performance PlateLight Training Day

• Think the “Peace” Sign before training

– ½ plate fruits and veggies, ¼ quality carbohydrates, ¼ lean protein

– Examples include grilled chicken/tofu/lean beef with brown rice or quinoa or a small baked potato

Performance PlateLight Training Day

Injury Prevention, Recovery and Serrano Super Foods

• Anti-inflammatory food sources

• Help to prevent bruising, increase endurance, safeguard against injury, increase recovery

• Salmon, walnuts, almonds, beets, berries, leafy green vegetables, flax, chia seeds, tart cherries, oatmeal, soy beans

Importance of Sleep

• Make sure you are getting enough sleep and rest after training!

• Research suggests at least 8-10 hours per night

• Studies have shown that quality sleep helps increase muscle protein synthesis and enhances athletic performance!

Common Concerns in Teens

• Nutrition concerns in teen athletes:– Female athletes may be at risk for zinc, protein

and iron

– Caffeine consumption and athletes

• Limited to 1.25 mg per pound of body weight

–More than 100 mg puts an athlete at risk of high blood pressure

• Other issues:

–Anxiety, poor sleep, agitation, rapid heart rate

Common Concerns in Teens

• Puberty and teen athletes:

– Intense training and negative energy balance can affect onset of puberty and delay progression

• Delayed onset of puberty seen in female cross country athletes

– Goal: Fuel the athlete with energy that sustains growth and development

• Lack of weight gain or weight loss indicates inadequate energy intake

Nutrition game plan

• Consuming adequate nutrition is essential for optimizing performance and health during training and traveling

• The goal is to consume a meal or snack every 3-4 hours. Make sure to eat enough calories, carbohydrates, and healthy fats throughout the day

• Drink plenty of fluids throughout the day to avoid dehydration and optimize energy levels. – Our Goal? 1 cup every hour outside of training, ½ cup

every 15 minutes during training while alternating with an electrolyte-enhanced beverage

Nutrition game plan

• Choose high carbohydrate foods before and after your workouts, focus on protein and veggies in the evening after training to provide the materials to repair/rebuild muscle and combat inflammation .

• Make sure you are choosing a variety of foods and getting plenty of fresh fruit and vegetables and high- calcium/iron foods throughout the day!

• Listen to your body! Fuel often!

Questions??