Introduction to Nutrition in the Collegiate Athlete

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Introduction to Nutrition in the Collegiate
Athlete

• Enrique Saguil, MD
• Integrative Sports and Wellness

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TMI
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???????
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All have 35gm carbs, 35gm sugar, 0g protein
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From the CDC website
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• South Beach and Atkins Diet
• Both are modified versions of a low carbohydrate
  diet
• Much of weight loss due to low carb intake and
  can result in lower stored glycogen
• Glycogen is the electricity stored in the
  bodys back up battery

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Using bmi for risk factor calculating
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Body composition analysis
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• During sprinting, the energy needed by the
  working muscles for contraction must be provided
  at a very high rate. This is achieved mainly
  through the anaerobic degradation of two
  compounds stored in the muscles, namely
  phosphocreatine (PCr) and glycogen leading to
  lactic acid formation. Phosphocreatine breaks
  down rapidly at the onset of maximal exercise but
  can provide enough energy for only 5-10 seconds.
  Muscle glycogen is also utilized very rapidly at
  the onset of maximal exercise although there is a
  progressive decline in energy provision from this
  fuel. Consequently, as maximal exercise continues
  for several seconds performance begins to decline
  even in the presence of adequate glycogen stores,
  probably due to the depletion of PCr and the
  accumulation of products of anaerobic metabolism
  such as lactic acid.

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• For these reasons, a high carbohydrate diet
  consumed at appropriate times before and after
  exercise (7-10g/kg body weight daily) has to
  become accepted practice among players. In
  soccer, for example, players who start the match
  with low glycogen concentration in the leg
  muscles, cover a shorter distance and sprint
  significantly less, particularly in the second
  half, compared with players who have initially
  normal glycogen levels prior to the match. In
  addition, consumption of 6 carbohydrate solution
  during prolonged high-intensity intermittent
  running spares muscle glycogen utilization. Thus,
  it is clearly advantageous for an athlete who
  participates in multiple sprint sports to
  increase carbohydrate consumption before, during
  and after exercise to cope with heavy training
  and competition.

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• Output Input
• Muscle energy glycogen storage
• Glucose sustains short energy burst
• Glycogen will cover more endurance activity
• Expenditure depends on storage/supply

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• Poor storage will lead to poor long term
  performance
• Poor endurance will translate to late game loss
• Equally matched teams can be separated by
  nutrition status

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Candace Booth, ND

• Breakfast protein shake
• Snack protein bar
• Lunch veggie/protein (avoid starches)
• Snack fruit
• Dinner veggie/starch (dont mix)

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What is healthy, what is practical?
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• Dietitians of Canada, American Dietetic
  Association and American College of Sports
  Medicine
• All agree that physical activity, athletic
  performance and recovery from exercise are
  enhanced by optimal nutrition

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glycogen depleation

hitting the wall/bonking
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• Fat, proteins and carbs can be burned as fuels
  but fats and proteins cant be oxidized as fast
  as carbs for high intensity exercise
• Adequate carbs must be consumed daily to restore
  glycogen
• Low glycogen decreases serum glucose, increases
  risk for hypoglycemia will decrease endurance

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• Protein recommendations are
• 1.6 1.7 gm protein per
• kg of body weight
• ie.a 200 lb athlete needs
• 145-154gm protein/day

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Fish,3oz, 21 gmschicken, 3oz, 21gmsturkey, 3oz,
21 gmsmeat, 3oz, 21gmsmilk, 8oz, 8gmstofu,
3oz, 15gmscheese,3oz, 21gmspeanut butter, 2
tbsp, 8gmseggs, 2 large, 13gms
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Carb recommendations vary3-4 gm of carbs per
pound of body weight per dayie.. a 200 lb
athlete needs 600-800 gm of carbohydrates/day(
25 post exercise )
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Daily caloric intake should be divided into fats
carbs - proteins

• Fat has 9 calories per gram
• Carbs and proteins have 4 calories per gm
• Most dietary programs list carb intake as the
  highest at 30-50
• Proteins and fats both vary between 20-30

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When to eat

• Stomach takes 1-4 hours to digest
• Closer to the event, take things easy to digest-
  liquids generally faster!
• Pre-event meals should be high in carbohydrates

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3-4 hours before competition

• Fresh fruits or veggies
• Bread and bagels
• Pasta with tomato sauce
• Baked potatoes
• Energy bar
• Cereal
• Low-fat yogurt
• Toast/bread with limited pb, lean meat, cz
• 30oz sports drink

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2-3 hours before competion

• Fresh fruit
• Fruit or veggie juices
• Bread, bagels
• Low-fat yogurt
• Sports drink

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1 hour or less before competition

• Fruit or vegetable juice such as orange, tomato,
  or V-8
• Fresh fruit apples, watermelon, grapes
• Energy gels
• Up to 1 and ½ cups sports drink

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3 days before event (carb loading)

• Reduce exercise to avoid depleating current
  glycogen stores
• Rest completely 1-2 days before event
• Increase the amount of carbs to 60-70 of the
  calories you eat (fats15-20, pro10-15)
• Watch for wt gain (in form of water), bloating
  and high sugars.

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During event

• Continue with carbs during the event
• 5-8 oz of a carb containing drink every 15
  minutes
• More if temp is hot

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Avoid fat

• Fast food
• Hot dogs
• Nachos
• Potato chips
• Candy bars

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Post game

• Studies show if not taken within 2 hours, 50
  less glycogen stored in muscle (carbs stimulate
  insulin production which aid in production of
  glycogen production)
• Combine protein and carb for greater absorption,
  if taken w/in 2 hours doubles the insulin
  response
• 4 gms carbs to every 1gm protein but watch
  rehydration

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Products on the market already 41

• Endurox r4
• Accelerade
• Powerbar
• Energy gels with adding 1 tbsp of protein powder
  for every 25 gms carb

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•  Early postexercise muscle glycogen recovery is
  enhanced with a carbohydrate-protein
  supplement.Ivy JL, Goforth HW Jr, Damon BM,
  McCauley TR, Parsons EC, Price TB.Exercise
  Physiology and Metabolism Laboratory, Department
  of Kinesiology and Health Education, University
  of Texas at Austin, Austin, Texas 78712, USA.In
  the present study, we tested the hypothesis that
  a carbohydrate-protein (CHO-Pro) supplement would
  be more effective in the replenishment of muscle
  glycogen after exercise compared with a
  carbohydrate supplement of equal carbohydrate
  content (LCHO) or caloric equivalency (HCHO).
  After 2.5 /- 0.1 h of intense cycling to deplete
  the muscle glycogen stores, subjects (n 7)
  received, using a rank-ordered design, a CHO-Pro
  (80 g CHO, 28 g Pro, 6 g fat), LCHO (80 g CHO, 6
  g fat), or HCHO (108 g CHO, 6 g fat) supplement
  immediately after exercise (10 min) and 2 h
  postexercise. Before exercise and during 4 h of
  recovery, muscle glycogen of the vastus lateralis
  was determined periodically by nuclear magnetic
  resonance spectroscopy. Exercise significantly
  reduced the muscle glycogen stores (final
  concentrations 40.9 /- 5.9 mmol/l CHO-Pro, 41.9
  /- 5.7 mmol/l HCHO, 40.7 /- 5.0 mmol/l LCHO).
  After 240 min of recovery, muscle glycogen was
  significantly greater for the CHO-Pro treatment
  (88.8 /- 4.4 mmol/l) when compared with the LCHO
  (70.0 /- 4.0 mmol/l P 0.004) and HCHO (75.5
  /- 2.8 mmol/l P 0.013) treatments. Glycogen
  storage did not differ significantly between the
  LCHO and HCHO treatments. There were no
  significant differences in the plasma insulin
  responses among treatments, although plasma
  glucose was significantly lower during the
  CHO-Pro treatment. These results suggest that a
  CHO-Pro supplement is more effective for the
  rapid replenishment of muscle glycogen after
  exercise than a CHO supplement of equal CHO or
  caloric content.

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•  Effects of recovery beverages on glycogen
  restoration and endurance exercise
  performance.Williams MB, Raven PB, Fogt DL, Ivy
  JL.Cardiovascular Research Institute,
  University of North Texas, Health Science Center
  at Fort Worth, Texas 76107, USA.
  johnivy_at_mail.utexas.eduThe restorative
  capacities of a high carbohydrate-protein
  (CHO-PRO) beverage containing electrolytes and a
  traditional 6 carbohydrate-electrolyte sports
  beverage (SB) were assessed after
  glycogen-depleting exercise. Postexercise
  ingestion of the CHO-PRO beverage, in comparison
  with the SB, resulted in a 55 greater time to
  exhaustion during a subsequent exercise bout at
  85 maximum oxygen consumption (VO(2)max). The
  greater recovery after the intake of the CHO-PRO
  beverage could be because of a greater rate of
  muscle glycogen storage. Therefore, a second
  study was designed to investigate the effects of
  after exercise CHO-PRO and SB supplements on
  muscle glycogen restoration. Eight
  endurance-trained cyclists (VO(2)max 62.1 /-
  2.2 ml.kg(-1) body wt.min(-1)) performed 2 trials
  consisting of a 2-hour glycogen-depletion ride at
  65-75 VO(2)max. Carbohydrate-protein (355 ml
  approximately 0.8 g carbohydrate (CHO).kg(-1)
  body wt and approximately 0.2 g protein.kg(-1)
  body wt) or SB (355 ml approximately 0.3 g
  CHO.kg(-1) body wt) was provided immediately and
  2 hours after exercise. Trials were randomized
  and separated by 7-15 days. Ingestion of the
  CHO-PRO beverage resulted in a 17 greater plasma
  glucose response, a 92 greater insulin response,
  and a 128 greater storage of muscle glycogen
  (159 /- 18 and 69 /- 32 micromol.g(-1) dry
  weight for CHO-PRO and SB, respectively) compared
  with the SB (p lt 0.05). These findings indicate
  that the rate of recovery is coupled with the
  rate of muscle glycogen replenishment and suggest
  that recovery supplements should be consumed to
  optimize muscle glycogen synthesis as well as
  fluid replacement.

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Nutrition Team

• Enrique Saguil, MD
• 630 319 0351
• esaguil_at_cfl.rr.com
• By apt, tues at Wayne Densch Sports Center
• No charge to student athletes
• Meghan Van Camp, RD,LD
• 407 823 5841
• mvancamp_at_mail.ucf.edu
• By apt, no charge to students
• Preeti Wilkhu, RD, LD
• 407 823 2701
• pwilkhu_at_mail.ucf.edu
• By apt at 10 to students

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Hitting the wall/bonking sort of
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Sobe Adrenaline Rush

• Calories 0
• Serving size 1 can 245 ml
• Sodium 125
• Potassium 27
• Carb 1gm
• Sugar 0gm
• Vit c 100
• Folic acid 30
• Vit b6 25
• Vit b12 10
• Taurine 1000mg
• D-ribose 450mg
• L-carnitine 250mg
• Inositol 100mg
• Guarana 50mg
• Panax ginseng 25mg

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Powerade lemon-lime

• Calories 60
• Serving size 8oz240ml
• Fat 0gm
• Sodium55mg
• Potassium 30mg
• Total carbs 17gm
• Sugars 15gm
• Protein 0gm
• Niacin 10
• Vit b6 10
• Vit b12 10

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Cytomax citrus blast

• Calories 130
• Serving size 20oz591ml
• Total fat 0gm
• Sodium 140mg
• Potassium 75gm
• Total carbs 32gm
• Dietary fiber lt 1gm
• Sugar 6gm
• Protein 0gm

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Hi-C flashin fruit punch juice box

• Serving size 1drink box200ml
• Calories 90
• Total fat 0gm
• Sodium 15mg
• Total carbs 25gm
• Sugars 25gm
• Protein 0gm
• Vit c 100

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MET-Rx protein plus

• Serving size 1 bar85gm
• Calories 320
• Total fat 9gm
• Sat fat 6gm
• trans fat0g
• Chol 10mg
• Sodium 260mg
• Potassium 140mg
• Total carb 32gm
• Dietary fiber 2gm
• Sugars 2gm
• Sugar alcohol 18gm
• Protein 32gm
• Vit a 30
• Vit c 30

• Calcium 40
• Iron 10
• Vit E 30
• Thiamine 30
• Riboflavin 40
• Niacin 30
• Vit b6
• Folic acid 30
• Vit b12 30
• Biotin 30
• Pantothenic acid 30
• Iodine 30
• Magnesium 10
• Zinc 30
• Copper 30

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Snickers Marathon protein

• Serving size 1 bar80gm
• Calories 290
• Total fat 7gm
• Sat fat 2.5gm
• Trans fat 0gm
• Cholesterol 5mg
• Sodium 260mg
• Potassium 300mg
• Total carbs 36gm
• Dietary fiber 7gm
• Sugars 15gm
• Protein 26gm
• Vit A 35
• Vit C 100

• Calcium 50
• Iron 45
• Vit E100
• Thiamine 100
• Riboflavin 100
• Niacin 100
• Vit b6 100
• Folic acid 100
• Vit b12 100
• Biotin 100
• Pantothenic acid 100
• Phosphorous 35
• Magnesium 40
• Zinc 40

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PowerBar Harvest Whole Grain

• Serving size 1bar
• Calories 240
• Total fat 4.5gm
• Sat fat 1gm
• Trans fat 0gm
• Cholesterol 0mg
• Sodium 140mg
• Total carbs 42gm
• Dietary fiber 5gm
• Sugars 18gm
• Protein 10gm
• Vit A 20
• Calcium 40
• Vit E 80
• Thiamine 40
• Niacin 40

• Folate 80
• Biotin 40
• Phosphorus 20
• Magnesium 20
• Selenium 20
• Manganese 20
• Molybdenum 20
• Vit C 80
• Iron 25
• Vit K 20
• Robflavin 40
• Vit b6 40
• Vit b12 80
• Patothenic acid 80
• Iodine 20
• Zinc 20
• Copper 20
• Chromium 20