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1/28/2015

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Performance Nutrition

Lee Hyrkas, RD, CD, NASM-CPT

Registered Dietitian

Performance Nutrition Specialist

BIO


Credentials:

• Registered Dietitian (RD)

• Certified Personal Trainer (CPT)

• National Academy of Sports Medicine

Education:

• University Wisconsin Green Bay (UWGB)

• Bachelor of Science in Human Biology

• Emphasis: Nutritional Science/Dietetics

Today’s Agenda

• Estimating Fueling Needs

• Fueling Pre and Post-Exercise

• Importance of Hydration

Why Does Nutrition Matter?

Enhanced strength, speed and endurance

Improvement in body composition

• body fat

May reduce occurrence of illness or injuries

• Less training time lost

Quality fuel Faster recovery Push harder at

next workout Improved performance!

Fueling Needs

Majority of athletes consume inadequate

amounts of food.

• Performance!

Influence mental and muscle function

• Mental Fatigue Muscle Fatigue!

Minimum Fueling Needs

Athletes need a minimum of 14 kcal/lb.

• Ex: 120 lb x 14 = 1680 cals/day

• Ex: 160 lb x 14 = 2240 cals/day

Most athletes need at least 20 kcal/lb.

• Ex: 120 lb x 20 = 2400 cals/day

• Ex: 160 lb x 20 = 3200 cals/day

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Fueling Guidelines

• 100 pound athlete: 2000 – 2400 calories/day





*Female athletes, need ~20% fewer calories than male athletes.

Cutting & Gaining Weight

1. Calculate estimated fueling needs.

• Ex: 150 lbs x 20 kcal/lbs = 3000 kcals (maintenance)

2. Subtract 300-500 calories to lose weight.

• Ideal weight loss ~0.5-2 lbs per week.

• Minimize muscle loss.

3. Add 300-500 calories for weight gain.

• Slow weight gain is preferable (~0.5-1 lbs per week).

• Minimize fat gain.

Tip for Cutting & Gaining Weight

1. Cutting Weight:

• Reduce carbohydrate portions at meals.

• Breads, pasta, rice, potatoes, pizza, etc.

• Avoid sugary beverages (soda, juice, energy drinks)

• Empty calories

• Add more fruits and non-starchy vegetables.

2. Weight Gain:

• Add more quality carbohydrates at meals.

• Breads, whole wheat pasta, wild rice, potatoes, fruits,

etc.

Building Your Sports Diet

• Consuming a breakfast meal daily

• Frequent meals and snacks (~2-4 hours)

• Proper nutrition before and after exercise

• Quality carbs (whole grains, fruits, vegetables)

• Lean protein & healthy fats

Carbs

Protein

Fat

Serving

Understanding Labels

Calories

Ingredients

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Macronutrients

Nutrients that provide calories

Athletes require more of these

Finding a balance is key

Sources of Energy

Carbohydrates 4

Protein 4

Alcohol 7

Fat 9

Calories/gram

Carbohydrates

Often viewed as less important than protein

Preferred energy source for the body

• Brain, red blood cells, nervous system

Adequate consumption spares protein

• Save protein for muscle building/repair

Foundation of a quality sports diet

Importance of Carbohydrates

Sustains blood sugar levels during exercise

• Prevents hypoglycemia (low blood sugar)

Inadequate carbohydrates Decreased blood sugar

Mental fatigue Muscle fatigue

The Anabolic Trigger

Carbohydrates trigger insulin release.

• Cell doors open = Nutrient Absorption

• Key pre and post-exercise

Photo courtesy of Christopher D. Saudek, Richard R. Rubin, and Cynthia S. Shump. The Johns Hopkins Guide to Diabetes. Baltimore: The

Johns Hopkins University Press, 1997, and the FDA.

Athletes require ~2.3 – 4.5 g/lb/day of carbohydrates. (Moderate-to-high intensity exercise ~1-3 hours/day)

• 100 pound athlete: 230 – 450 grams/day




• 200 pound athlete: 460 – 900 grams/day *Spread carbohydrate intake throughout the day.

• Ex: 500 grams carbohydrates ÷ 6 meals/day = ~80 grams per meal

Carbohydrate Guidelines

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Quality Carbohydrates Simple & Refined Carbohydrates

Nutrient poor!

Protein Deliver essential amino acids

• Building blocks for the body

• Maintain body tissues

• Immune health

Important to obtain adequate amounts

• Promote muscle growth & recovery

• Injury healing

More on Protein Often ranked above all other nutrients

• Excess burned for energy or converted to fat

• Excess intake ≠ muscle mass

Can be converted to glucose for energy

• Inadequate calories or carbohydrates

• Breakdown muscle for fuel = Not ideal!

Athletes require ~0.6 – 0.9 g/lb/day of protein.






*Spread protein intake throughout the day.

• ~15-20 grams per meal, ~20-40 grams before bed

Protein Guidelines Protein for Cutting & Gaining Weight

1. Cutting Weight:

• Keep protein intake high (0.9-1.0 g/lb).

• Minimize muscle loss

2. Weight Gain:

• Avoid excess protein (>1.0 g/lb).

• Calories should be increased from carbohydrates &

healthy fat.

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Quality Protein Choose lean protein sources.

• Loin, tenderloin, round cuts meat

• Lean ground meat (90/10, 95/5)

• Trim excess fat & remove skin

• Low fat dairy (milk, yogurt, cheese)

Limit fatty types of meat.

• Pepperoni, sausage, bacon, greasy meats

• High in saturated fat ( heart health)

Plant Based Proteins Incorporate plant based proteins

• Beans (black beans, kidney beans, baked etc.)

• Lentils

• Nuts/seeds (almonds, sunflower, walnuts, etc.)

• Tofu, soy beans

• Quinoa (grain)

Rich in vitamins, minerals & fiber

Overview on Fats Provides the most calories per gram of food

• 9 kcals/gm

Helps our body absorb fat soluble vitamins

• A, D, E and K

Precursor to many important hormones

• Testosterone, etc.

Insulates & protects vital organs

Immune system function

The Scoop on Fats

Essential fatty acids (EFAs) omega-3 & omega-6

• Body can’t make

• Must obtain from food

Increase monounsaturated & polyunsaturated fat

• Heart healthy fats

Limit saturated fats

• 7-10% total calories

• Fried foods, sweets, desserts, animal fat/skin

Avoid Trans fats

• Partially hydrogenated oil

Fat Guidelines

Aim for ~25% calories from healthy fats.

• Ex: 2500 calories/day x 0.25 = 625 calories

• 625 calories ÷ 9 calories/gm = ~70 gm/day

Majority of fats from unsaturated sources.

• Monounsaturated & Polyunsaturated

Increase omega-3 rich fats.

• May decrease inflammation & joint pain

• Rich in essential fats EPA & DHA

Fat for Cutting & Gaining Weight

1. Cutting Weight:

• Fat intake can be reduced to ~20% of daily calories.

• Limit unhealthy fats

• Fried foods, desserts/sweets, etc.

2. Weight Gain:

• Fat can be increased to ~30% of daily calories.

• Choose healthy fats.

• Oils, nuts, seeds, avocados, fish, etc.

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Sport Supplements Many are banned by the WIAA

• Steroids, pro-hormones, HGH, ephedra, etc.

Majority fail to meet the advertised claims

• “Gain 7 lbs of muscle in 12 weeks.”

Increased number of contaminated supplements

• Athletes failing drug screens (suspensions)

• ~20% supplements contaminated with steroids

Can be produced & sold without safety testing

Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal

nutritional supplements for anabolic-androgenic steroids—results of an international study. Int J Sports Med. 2004;25:124–9.

Key Concerns

1. Is the supplement safe?

2. Is the supplement effective?

The Big Three Whey Protein: Naturally found in milk

• Safe: If used in appropriate amounts (10-25 g/day)

• Effective: Convenient source of protein post-workout

Creatine: Naturally found in meat (beef, fish, chicken)

• Safe: Adults over the age of 18 (3-5 g/daily)

• Effective: Responders & non-responders

Nitric Oxide/Arginine: Increased blood flow to the muscle

• Safe: May cause irregular heart beat

• Effective: More research is needed

Supplement Guidance Resources:

• NSF Certified for Sport®

• Informed-choice.org

• Informed-sport.com

• USP.org

Alcohol

Promotes dehydration

• Dehydration = decreased performance

Toxin to our body

Not a good source of fuel

Poor source of carbohydrates

Alcohol & Training

Human Growth Hormone (HGH) release is reduced

up to 70% during the sleeping hours when release is

at peak levels.

Greatly increases the release of cortisol (stress

hormone) > cortisol negates training effect

Decreases protein synthesis (muscle building)

Suppresses release of testosterone up to 4 days

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Some males who drink heavily & train, had testosterone levels similar to female levels.

Performance Nutrition

Pre & Post-Exercise Nutrition

Proper nutrition before & after exercise is key.

• Reduce recovery time (less soreness)

• Enhance training results

• Maximize performance

“You can’t out train a poor diet.”

What should I Eat Pre & Post-Exercise?

Photo courtesy of fluentstream.com

Pre-Exercise Guidelines

• High carbohydrate

• Low fat

• Moderate protein

• Extra fluids

• Appropriate portions

Have to train our stomach!

Foods to Avoid Pre-Exercise

• Fried foods

• Fries, chicken strips, chips, etc.

• High fat meats

• Burgers, hot dogs, beef sticks

• Sweets/desserts

• Candy, ice cream, cookies, etc.

• Dressing/dips

• Ranch, mayonnaise, vinegar and oil

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Best energy source for exercise?

Carbohydrates!

Athletes require ~0.45 – 1.8 g/lb

• 100 pound athlete: 45 – 180 grams





1-4 hours prior to exercise/competition

• Smaller amounts closer to exercise

General Recommendation:

• 30-60 grams - 1- 2 hours prior

Pre-Exercise Carbohydrates

Carbohydrate Content of Foods

*Each portion provides ~30 g of carbohydrates.

Foods

2 slices whole grain bread

1 cup oatmeal, cooked

1 cup cereal

2 cups low-fat milk

1 cup rice & beans

8 oz 100% juice

1/2 cup pasta

1 cup chocolate milk

2 granola bars

Medium baked potato

1 medium piece fruit

English muffin

16 oz sports drink

Protein Pre-Exercise

Aim for 10-20 grams

• Smaller portions

May help reduce recovery time

Choose low-fat/lean sources

• <5 grams fat

• Digested quicker

Protein Content of Foods

*Each portion provides ~10-20 g of protein.

Sample Pre-Exercise Meals

Meal 1: (60 grams carbs, 17 grams protein)

2 hard boiled eggs

1 cup oatmeal

1 large apple


2 cups low-fat milk

1 fruit cup


1 Nature Valley Granola Bar

1 container (5.3 oz) greek yogurt, fruit flavored

1 banana

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Post-Exercise Nutrition Goals of Post-Exercise Nutrition Focus on the 4 r’s:

Rehydrate Fluids & Electrolytes

Replenish Carbohydrate (glycogen) stores

Repair Muscle tissue

Reinforce Immune system with nutritious foods (fruits, vegetables, lean

meats, whole grains, nuts, etc.)

Post-Exercise Consume a meal within 30-60 minutes

“Window of Opportunity” = Nutrient Absorption

Reduce recovery time and soreness

Protein Post-Exercise ~0.1-0.2 gm Pro/lb

• Ex: 160 lbs x 0.1 = 16 grams protein

General Recommendation:

Aim for 15-25 grams

Aim for ~0.5-0.75 gm/lb






*3:1 ratio of carbohydrates to protein

• Ex: 30 grams carbohydrates:10 gram protein

Carbohydrates for Recovery Sample Recovery Meals


• 2 oz sliced turkey or chicken

• 2 slice whole wheat bread

• 1 large banana

• 1 carton low-fat milk


• 1/2 cup low-fat cottage cheese or greek yogurt

• 1/2 cup Nature Valley High Protein Granola

• 1 cup berries


• 16-20 oz low-fat chocolate milk

• 1 medium piece of fruit

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Recovery Shakes PB Banana: (~680 kcals, 65 gm carbs, 32 gm protein)

• 2 cups low-fat milk or soy milk

• 1 large banana

• 1/4 peanut butter or almond butter

• Ice cubes (thicker shake)

Super Smoothie: (~380 kcals, 65 gm carbs, 21 gm protein)

• 1 cup low-fat milk or soy milk

• 1 small container (5.2 oz) greek yogurt, fruit flavored

• 1-2 cups spinach

• 1/2 cup orange juice

• 1 cup strawberries or 1 banana

• Dash of cinnamon or nut meg

Fruit Smoothie: (~480 kcals, 90 gm carbs, 20 gm protein)

• 1 cup low-fat milk or soy milk

• 1 packet vanilla Carnation Instant Breakfast

• 1 cup blue berries

• 1/2 cup oatmeal (uncooked)

• 4-8 oz water (desired consistency)

• Ice cubes (thicker shake)

Goals of Tournament Nutrition 1. Provide energy for multiple matches/games.

2. Improve recovery time.

3. Continue to meet daily fueling needs.

• Protein, carbohydrates, healthy fats & fluids

More on Tournament Nutrition Key Tips:

• Consume a small meal/snack every 2-3 hours or right after

matches/games.

• Aim for 10-15 grams protein, 30-60 grams carbohydrates

at meals/snacks.

• Sip on low calorie fluids throughout the day (water, G2,

PowerAde Zero, Crystal Light, etc.)

• Save sports beverages for during and immediately after

matches.

Hydration Tips One of most important factors

• 1-2% dehydration = decreased performance

• ~1.5 lbs for 150 lb individual

2 hours pre-exercise:

• 16 - 24 ounces (2-3 cups)

15 minutes pre-exercise:

• 8 - 16 ounces (1-2 cups)

*During exercise:

• 6-12 ounces every 15 min

• Listen to your body!

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Recovery Fluids Replenish sweat loses from exercise.

~16-24 ounces for every pound lost

• Weigh before and after exercise

Daily fluid intake:

• Urinate every 2-4 hours

• ~16 cups fluid men

• ~12 cups fluid women

Signs of Dehydration

• Dark urine

• Small volume of urine

• Elevated heart rate

• Headache

Urine Color Chart*

1-3 = adequately hydrated

*Source: L. Armstrong PhD

Looking for Help?

Estimating fueling needs

Individualized fueling plans

• Increasing lean body mass

• Decreasing body fat

Hydration strategies

Pre & post exercise meals

Supplement guidance

Travel nutrition

Performance Nutrition Appointment

Schedule an appointment today!


Performance Nutrition Specialist

Call: (920) 433-4750

or

Email Questions: [email protected]

Photo courtesy of fluentstream.com

References

• Alcohol and Athletes. (2008, January 1). Retrieved November 3, 2014, from

http://oade.nd.edu/educate-yourself-alcohol/alcohol-and-athletes/

• Benardot, D. (2011). Advanced Sports Nutrition 2nd ed. Champaign, IL:

Human Kinetics.

• Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL: Human

Kinetics.

• Mueller, K., & Hingst, J. (2013). The athlete's guide to sports supplements.

Champaign: Human Kinetics.

• Rosenbloom, C., Coleman, E. (2012). Sports Nutrition. A Practice Manual for

Professionals 5th ed. Diana Faulhaber.











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