Eating for Performance

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Eating for Performance

• Jennifer Kienlen, RN, CNRN
• Boise State University
• November 2012

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Sports Nutrition Studies for High School Athletes

• Increase in competitiveness of HS sports has lead
  to an increased of studies looking at the
  unique nutritional needs of HS athletes
• Growth development as well as gender difference
  focus
• Nutritional knowledge is often based on myth, not
  science
• Nutrition information comes from sources other
  than the experts

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Energy Performance

• In order to take your athletic abilities to the
  highest level your body must have energy!
• HS students juggle incredibly hectic schedules
  and must be prepared to take on the
  responsibility to provide their bodies with
  energy in order to make it through training,
  competition and recovery periods.
• Knowledge, planning, and preparation become one
  of the key pieces of athletic training if peak
  performance is to be achieved
• Timing of meals snacks can improve performance
  and stamina
• Food choices hydration rest life balance
  Energy

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Energy Sources

• Carbohydrates (CHO)
• Protein
• Fats (Fatty acids/triglycerides)

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Energy Sources Carbs

• Stored as glycogen
• Preferred immediate energy source
• Carbs provide the energy to fuel muscle
  contractions
• Carbs provide energy more rapidly to working
  muscles than proteins or fats

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Energy Sources Simple Carbs

• Choose wisely!!
• One source is likely to be stored as fat when
  taken in too large of quantities or when
  immediate glucose is not needed and does not
  provide nutrients, vitamins, or minerals

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Energy Sources Complex Carbs

• The other choices help to provide needed
  micronutrients, vitamins and minerals while
  providing an energy source for muscles and the
  brain

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Counting Carbs

• 1 serving 15 gms of carbs
• Serving size depends on the food choice
• 1 slice whole grain bread
• 1 tortilla
• 1/3 cup of cooked pasta
• ¼ bagel (whole bagel 60gms carbs)
• ½ cup starchy vegetable (potato, corn, peas)
• ½ banana
• 15-20 grapes
• ½ c cooked green beans
• ½ c cooked plain oatmeal
• 6 oz (3/4 c) light fruit yogurt (Yoplait Light)

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Energy Sources Protein

• Proteins provide the body with the amino acids
  needed to make and maintain tissues (muscle,
  bone, tendons, hair, skin)
• Often mistaken by athletes as the primary source
  of energy needed for strength or endurance
  training
• Not a primary source of fuel for muscles
• Timing of protein intake is essential to recovery
  and muscle repair
• There is a limit on protein synthesis that can
  occur at any given time in the body
• If protein intake is too high, the by-products of
  protein breakdown can lead to dehydration, ketone
  build up and kidney disease

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Energy Sources Protein

• Strength training athletes need approx 1.4-1.8
  gms/kg (2.2 s) of protein a day (75kg165
  105-135 gms/protein/day)
• Endurance training athletes need approx 1.2-1.4
  gms/kg of protein a day (75kg165
  90-105gms/protein/day)

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How much protein is in that?

• 3 oz (about the size of your palm) serving of
  either fish, chicken, turkey or beef 21 gms of
  protein
• Milk, 8 oz 8 grams
• Tofu, 3 oz 15 grams
• Yogurt, 8 oz 8 grams
• Cheese, 3 oz 21 grams
• Peanut butter, 2 tbsp 8 grams
• Eggs, 2 large 13 grams
• Nuts, 1 oz 6-8 grams
• Pumpkin seeds, 1 oz 8 grams

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Energy Sources Fat

• Dietary fat gets blamed for many different health
  problems, but it is an essential nutrient for
  optimal health, strength and endurance
• Essential fatty acids provide muscle energy for
  low-intensity activity or prolonged exercise
• Types
• Saturated Solid at room temp high intake leads
  to heart disease limit to no more than 10 of
  total daily calorie intake
• Unsaturated Liquid at room temp typically from
  plant sources reduce cholesterol and heart
  disease many health benefits
• Trans fat When unsat fat is created to be solid
  at room temp intake should be very limited due
  to increased health risks

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Energy Sources Fat

• Saturated and Trans Fats Hard to stay away from
  because they taste good some saturated fats are
  good sources of protein
• Watch for trans fats in packaged foods, fast
  foods, frozen dinners
• If you must indulge limit intake of trans fats
  found in fast foods, candy bars, fried foods,
  pizza, cheeseburgers, etc to ONCE A WEEK!

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Fueling the body

• What you eat affects not only your performance,
  but your overall health
• In order to be the best you have to eat
  differently than the rest
• Poor nutrition and poor hydration lead to
  prolonged poor performance, fatigue, weight loss
  and long term health problems
• What you eat is as important as when you eat
• Training, Competition and Recovery each require
  different combinations of carbohydrates and
  proteins to maximize glycogen stores in the muscle

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Training and Competition in the Male HS Athlete

• Often times sports nutrition experts separate
  training from competition in the college or pro
  athlete
• Research indicates that training sessions for HS
  athletes are just as intense if not more intense
  than game day competition
• For meal and snack timing for the male HS athlete
  training and competition are used interchangeably

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Timing of Meals Pre-Game

• Goal of meal timing is to maximize/replenish
  glycogen stores prior to intense muscle use
• Pre-game/exercise meal
• 2-4 hours before
• Low in fat and fiber to reduce gastric upset
• 1-2 gms/kg carbs with .15-.25 gms/kg lean protein
• Pre-Game Snack
• 30 min 1 hour before
• 1 gm CHO/kg
• Good time for sports drinks or juice, or low
  protein energy bar
• Water intake throughout the day should remain a
  priority!
• So what about carb-loading?

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Timing of meals During Game

• The focus during competition is to actively
  replace fluids lost through sweat
• Bring your own water bottle
• Primary intake of carbs should come in the form
  of sips of sports drinks if competition lasts
  more than 1 hour
• Sports drinks that supplement electrolytes lost
  through sweat are beneficial, but often over used
• Water should be consumed periodically throughout
  game time- 5-10 oz water every 15-20 minutes if
  possible

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Timing of Meals Recovery

• The MOST important phase in regards to sports
  nutrition
• Extensive studies show that a significant amount
  of carbs with 15-20 gms of protein 15-30 minutes
  after competition or practice is absolutely
  essential to improving and sustaining athletic
  performance and preventing fatigue!
• It MUST be within the first 15-60 minutes after a
  game to rapidly replenish glycogen stores in the
  muscle
• 15-20 gms of protein during this time frame
  prevents muscle breakdown and assists with muscle
  building and repair
• The recovery phase continues for about 18-20 hours

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Timing of Meals The Plan

• Pre-Game/Exercise Plan

• Recovery Period

• Night before Healthy meal with complex carbs,
  healthy fats, protein, water
• AM meal Whole grains, protein, fresh fruit,
  milk, water
• Snack Fresh fruit or snack bar, water
• Lunch (3-4 hrs before game) 1-2gms carbs/kg with
  .15-.25gms protein/kg, 17-20oz water
• Snack (0.5-1 hrs before) 1-2gm carbs/kg, 5-10oz
  water
• If it is a long trip to the game bring fresh
  fruit, energy bar or juice and water

• 15-60 minutes post game 1-2gms carbs/kg with
  no more than 15-20gms protein, water. Recommended
  is 8oz of chocolate milk
• 2hrs post game full meal with a mix of complex
  carbs and 15-30gms of protein and healthy
  vegetables, water
• Recovery phase can last for greater than 20
  hours, make sure you refuel with carbs and plenty
  of water to reduce fatigue and improve next day
  performance

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Putting Recovery First

• Recovery nutrition has to be planned
• 1 Choice for the 15-30 minute window post game
  is..
• Easy to pack post-game food for the ride home
• Apple or banana with peanut butter
• 1 oz Beef Jerky with ½ c grapes
• Dried fruit and nuts
• Recovery Bar with an orange
• PB and honey sandwich
• Bagel with peanut butter
• Coconut water, crackers, string cheese

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A Word About Ergogenic Aids

• Eat right first and you wont need to supplement
• Energy drinks can lead to heart palpitations,
  seizures, cardiac arrest and even death when used
  to increase energy and performance while training
  and/or competing
• Steroid use has a long list of known side effects
• Most ergogenic aids are banned by the NCAA
• Protein supplementation is not necessary as
  dietary intake is typically adequate.

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Questions?