sports nutrition katie armfield, dietitian vanderbilt university medical center

Sports NutritionSports NutritionKatie Armfield, DietitianKatie Armfield, DietitianVanderbilt University Medical CenterVanderbilt University Medical Center

Copyright Vanderbilt Nutrition Copyright Vanderbilt Nutrition Clinic 2005Clinic 2005

What’s in it for me?What’s in it for me?

Benefits of Optimal Fueling:Benefits of Optimal Fueling:- Improved strength, speed, and staminaImproved strength, speed, and stamina- Delayed fatigueDelayed fatigue- Enhanced healing of injuries and/or Enhanced healing of injuries and/or

illnessillness- ImprovedImproved Performance!!Performance!!


What we will cover What we will cover today…today…

Formula to estimate your calorie needsFormula to estimate your calorie needs Macronutrients- carbohydrates, protein, Macronutrients- carbohydrates, protein,

fat, and waterfat, and water Micronutrients- vitamins, mineralsMicronutrients- vitamins, minerals Menu optionsMenu options Pre and post exercise mealsPre and post exercise meals The real scoop on supplementsThe real scoop on supplements


How many calories do I How many calories do I need?need?

You need sufficient calories to fuel your You need sufficient calories to fuel your body and perform at your bestbody and perform at your best

Most athletes underestimate their calorie Most athletes underestimate their calorie needsneeds

Calorie Formula- Body weight (in Calorie Formula- Body weight (in pounds) x 23 caloriespounds) x 23 calories

The only nutrients that provide calories The only nutrients that provide calories are carbohydrates, protein, and fatare carbohydrates, protein, and fat


CarbohydratesCarbohydrates The primary fuel for most types of The primary fuel for most types of

exercise and the most important nutrient exercise and the most important nutrient for athletic performancefor athletic performance

Carbohydrates should be eaten at all Carbohydrates should be eaten at all meals and before and after exercisemeals and before and after exercise

Low-carbohydrate diets are Low-carbohydrate diets are NOTNOT appropriate for athletes!!appropriate for athletes!!


CarbohydratesCarbohydrates Recommended level- 7-10 g/kg per dayRecommended level- 7-10 g/kg per day At meals, carbohydrates should take up At meals, carbohydrates should take up

2/3 of your plate2/3 of your plate Foods containing carbohydrates: bread, Foods containing carbohydrates: bread,

rice, pasta, cereals, crackers, fruits, rice, pasta, cereals, crackers, fruits, juices, vegetables, dried beans/peasjuices, vegetables, dried beans/peas


ProteinProtein Used for building and repairing muscles, Used for building and repairing muscles,

red blood cells, hair, and other tissuesred blood cells, hair, and other tissues Used for energy when carbohydrates are Used for energy when carbohydrates are

not availablenot available Protein from food or a protein supplement Protein from food or a protein supplement

acts the same in the bodyacts the same in the body Food is the easiest, most effective, and Food is the easiest, most effective, and

least costly way to meet protein needs!least costly way to meet protein needs!


ProteinProtein Recommended level- 1.2- 1.8 g/kg per Recommended level- 1.2- 1.8 g/kg per

dayday Athletes get enough protein for muscle Athletes get enough protein for muscle

growth and repair in an average mixed growth and repair in an average mixed dietdiet

Extra protein not needed by the body is Extra protein not needed by the body is burned for energy or stored as fatburned for energy or stored as fat


ProteinProtein ““Although athletes’ protein needs are Although athletes’ protein needs are

slightly higher than non-athletes’, slightly higher than non-athletes’, research shows that most athletes can research shows that most athletes can eat enough protein without using eat enough protein without using additional supplements or following a additional supplements or following a high-protein diet.”high-protein diet.”

Protein is found in meat, poultry, dairy Protein is found in meat, poultry, dairy products, eggs, nuts, tofu, and beansproducts, eggs, nuts, tofu, and beans


FatFat Helps sustain prolonged exerciseHelps sustain prolonged exercise Source of stored energy, burned mostly Source of stored energy, burned mostly

during low-level activity and when other during low-level activity and when other sources are not availablesources are not available

Fat should comprise no more than 20-Fat should comprise no more than 20-25% of our total calories25% of our total calories

Healthier fat choices: nuts, seeds, olive Healthier fat choices: nuts, seeds, olive oil, canola oil, fish, avocados, and olivesoil, canola oil, fish, avocados, and olives


Vitamins and MineralsVitamins and Minerals Needed to regulate processes in the body- Needed to regulate processes in the body-

used to utilize energy from carbohydrates, used to utilize energy from carbohydrates, protein, and fatprotein, and fat

Calcium- Calcium- builds bones, length, and strengthbuilds bones, length, and strength Helps your muscles contract and nerves Helps your muscles contract and nerves

functionfunction Found in dairy products, calcium-fortified Found in dairy products, calcium-fortified

orange juice, dark green vegetables, dried orange juice, dark green vegetables, dried legumeslegumes


Vitamins and MineralsVitamins and Minerals Iron-Iron- aids in energy metabolism aids in energy metabolism Deficiency can lead to weakness and Deficiency can lead to weakness and

reduced resistance to infectionreduced resistance to infection Iron is found in lean meats, eggs, Iron is found in lean meats, eggs,

legumes, whole grains, green leafy legumes, whole grains, green leafy vegetablesvegetables

Vitamin C increases the body’s ability to Vitamin C increases the body’s ability to absorb ironabsorb iron


HydrationHydration Athletes need to be hydrated before, Athletes need to be hydrated before,

during, and after practice and competition during, and after practice and competition to achieve optimal performanceto achieve optimal performance

Early fatigue is a sign of dehydration and Early fatigue is a sign of dehydration and thirst is not an adequate indicator of fluid thirst is not an adequate indicator of fluid needsneeds

Athletes need 11-14 cups of total fluid per Athletes need 11-14 cups of total fluid per dayday


HydrationHydration Before Exercise: Drink 12-24 oz of fluid 2 Before Exercise: Drink 12-24 oz of fluid 2

hours prior to exercise and 15 minutes hours prior to exercise and 15 minutes before activity drink another 8 oz of fluidbefore activity drink another 8 oz of fluid

During Exercise: Drink 8-10 oz of cold During Exercise: Drink 8-10 oz of cold water every 15 minutes during exercise to water every 15 minutes during exercise to delay fatiguedelay fatigue

After Exercise: Drink 2 cups of water for After Exercise: Drink 2 cups of water for every 1 pound of sweat lostevery 1 pound of sweat lost


Benefits of WaterBenefits of Water Athletes lose concentration, coordination, Athletes lose concentration, coordination,

and endurance capacity when they don’t and endurance capacity when they don’t replace water lost from sweatreplace water lost from sweat

Water helps regulate body temperatureWater helps regulate body temperature Helps maintain proper muscle tone by Helps maintain proper muscle tone by

giving muscles their natural ability to giving muscles their natural ability to contract and by preventing dehydrationcontract and by preventing dehydration

Rids the body of excess salt and other Rids the body of excess salt and other wasteswastes


Up Your Fluid IntakeUp Your Fluid Intake Drink on a schedule, not just when you Drink on a schedule, not just when you

are thirstyare thirsty Gulps are better than sips to increase Gulps are better than sips to increase

your fluid intakeyour fluid intake Try to avoid caffeine, carbonation, and Try to avoid caffeine, carbonation, and

fruit juice just prior to exercisefruit juice just prior to exercise *Beverages that contain alcohol are *Beverages that contain alcohol are

diuretics and cause water lossdiuretics and cause water loss


AlcoholAlcohol Alcohol has a negative effect on all physical Alcohol has a negative effect on all physical

activity. This includes practice, lifting, activity. This includes practice, lifting, conditioning sessions, and games.conditioning sessions, and games.

Alcohol depletes your vitamin and mineral Alcohol depletes your vitamin and mineral storesstores

Alcohol can cause stomach ulcer formationAlcohol can cause stomach ulcer formation Alcohol destroys brain and liver cellsAlcohol destroys brain and liver cells There is NO upside to drinking alcohol for There is NO upside to drinking alcohol for

athletes!!athletes!!


Nutrition Break DownNutrition Break Down Rich in carbohydrate (60%)Rich in carbohydrate (60%) Moderate in protein (15-20%)Moderate in protein (15-20%) Low in fat (20-25%)Low in fat (20-25%)

How does this information How does this information translate to your plate?translate to your plate?


BreakfastBreakfast- Whole grain waffles Whole grain waffles

with maple syrupwith maple syrup- Handful of walnutsHandful of walnuts- Granola cereal with Granola cereal with

skim milk skim milk - Whole-wheat toast Whole-wheat toast

with fruit spreadwith fruit spread- Orange JuiceOrange Juice- SandwichSandwich

- OatmealOatmeal- Canadian baconCanadian bacon- Fruit cupFruit cup- Whole grain english Whole grain english

muffin with peanut muffin with peanut butterbutter

- Fruit smoothieFruit smoothie- Graham crackersGraham crackers- Fresh fruitFresh fruit


LunchLunch- Bean burrito, baked Bean burrito, baked

chips and salsa, and chips and salsa, and 100% fruit juice100% fruit juice

- Grilled chicken Grilled chicken sandwich, baked sandwich, baked potato with veggies, potato with veggies, iced tea, fruit cupiced tea, fruit cup

- Turkey sub on Turkey sub on whole-grain bread, whole-grain bread, baked chips, apple, baked chips, apple, waterwater

- Rice with vegetables Rice with vegetables and black beans, and black beans, garden veggie salad, garden veggie salad, fruit cup, skim milkfruit cup, skim milk


DinnerDinner- Spaghetti with Spaghetti with

tomato sauce and tomato sauce and sliced veggies, sliced veggies, spinach salad, milkspinach salad, milk

- Vegetarian pizza, Vegetarian pizza, water, tossed salad, water, tossed salad, whole-grain roll, whole-grain roll, apple crispapple crisp

- Chili with beans and Chili with beans and rice, mixed berries, rice, mixed berries, whole wheat crackers, whole wheat crackers, 100% fruit juice100% fruit juice

- Grilled fish fillet, large Grilled fish fillet, large green salad with green salad with vinaigrette, steamed vinaigrette, steamed veggies, iced teaveggies, iced tea


SnacksSnacks- Whole grain bagel with peanut butterWhole grain bagel with peanut butter- Grapes or other fresh fruitsGrapes or other fresh fruits- PretzelsPretzels- Sliced turkey on whole grain crackersSliced turkey on whole grain crackers- Light Popcorn Light Popcorn - PeanutsPeanuts- Cottage cheeseCottage cheese- Trail MixTrail Mix- Breakfast bars, sports barBreakfast bars, sports bar- String cheeseString cheese


Pre-exercise MealsPre-exercise Meals High carbohydrate meal/snack that is low in fat High carbohydrate meal/snack that is low in fat

and well tolerated and well tolerated 2-3 hours prior to exercise (to allow for 2-3 hours prior to exercise (to allow for

stomach emptying)stomach emptying) Decrease carbohydrate and calorie content of Decrease carbohydrate and calorie content of

the meal/snack, the closer to exercise it is the meal/snack, the closer to exercise it is consumedconsumed

Include some lean protein to enhance satiety Include some lean protein to enhance satiety and alleviate hungerand alleviate hunger


Pre-exercise MealsPre-exercise Meals Examples:Examples:- 3 hours before: bagel with turkey and 3 hours before: bagel with turkey and

veggies, banana, 1 cup low-fat yogurt, veggies, banana, 1 cup low-fat yogurt, pretzels, Rice Krispie treat, 2 cups skim pretzels, Rice Krispie treat, 2 cups skim milkmilk

- 1 hour before: banana, 1 cup Mini 1 hour before: banana, 1 cup Mini Wheats or small turkey sandwich, 16 oz. Wheats or small turkey sandwich, 16 oz. sports drinksports drink


Post-exercise MealsPost-exercise Meals ““Recent research shows carbohydrate Recent research shows carbohydrate

and protein eaten within 30 minutes of a and protein eaten within 30 minutes of a workout is an effective time to restore workout is an effective time to restore amino acids and carbohydrates in the amino acids and carbohydrates in the muscles, preparing athletes for the next muscles, preparing athletes for the next workout.”workout.”

Restores muscle and liver glycogen to Restores muscle and liver glycogen to minimize fatigueminimize fatigue


Post-exercise MealsPost-exercise Meals Goal- carbohydrate intake within 30 Goal- carbohydrate intake within 30

minutes of exercise and another high minutes of exercise and another high carbohydrate meal/snack 2 hours latercarbohydrate meal/snack 2 hours later

Intake of ~0.5 grams of carbohydrate per Intake of ~0.5 grams of carbohydrate per pound body weightpound body weight

Include some protein in post-exercise Include some protein in post-exercise mealsmeals


Post-exercise MealsPost-exercise Meals Examples:Examples:- 16 oz sports drink, 1 Powerbar16 oz sports drink, 1 Powerbar- 32 oz sports drink, 1 banana32 oz sports drink, 1 banana- 2 cups skim milk, 4 graham crackers2 cups skim milk, 4 graham crackers- Bagel with 2 Tbsp peanut butterBagel with 2 Tbsp peanut butter- Baked potato with refried beans and Baked potato with refried beans and

salsasalsa


SupplementsSupplements Questions to ask:Questions to ask:- What claims have been made about the What claims have been made about the

supplement?supplement?- Is there any scientific basis to these Is there any scientific basis to these

claims?claims?- What is the supplement made of? Is it What is the supplement made of? Is it

pure?pure?- Does it work? Is it allowed?Does it work? Is it allowed?


Ergogenic AidsErgogenic Aids Ergogenic- the potential to increase work Ergogenic- the potential to increase work

outputoutput Can be dangerous to your health- now Can be dangerous to your health- now

and laterand later No scientific evidence for many of the No scientific evidence for many of the

claimsclaims May have unknown, serious side effectsMay have unknown, serious side effects Placebo effectPlacebo effect


SupplementsSupplements

BOTTOM LINE:BOTTOM LINE: If you are consuming a balanced If you are consuming a balanced

diet, there is no added value in diet, there is no added value in any type of nutritional supplementany type of nutritional supplement

Remember: If it sounds too good to be Remember: If it sounds too good to be true, then it probably is.true, then it probably is.


QuestionsQuestionsor or

CommentsComments


ResourcesResources www.gssiweb.com www.eatright.org www.sportfuel.com

http://www.gssiweb.com/

http://www.eatright.org/

http://www.sportfuel.com/

sports nutrition katie armfield, dietitian vanderbilt university medical center

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