Sport Nutrition Eating Habits Of NCAA Division I Athletes

Transcription

1 Sport Nutrition Eating Habits Of NCAA Division I Athletes MIKE GREENWOOD FNSCA, CSCS *D, RSCC * D, FISSN, FACSM TEXAS A & M UNIVERSITY & MARGARET JONES, FNSCA, CSCS *D, RSCC, FACSM GEORGE MASON UNIVERSITY Our Research Team Members Jeremy Carter PhD Student Texas A & M University Gregory Coleman Master s Student George Mason University Kristen Gravani Sport Dietitian Florida State University Dr. David Szymanski Associate Professor Baseball Strength & Conditioning Coach Louisiana Tech University Dr. Allyn Byars Professor & Statistician San Angelo State University Reference: R. Kreider et.al. Exercise & Sport Nutrition Principles Promises Science Recommendations: 1

2 Sport Nutrition Guidelines: The Basics Overview Division I Athletes Demographics & Sport Nutrition Survey Outcomes Division I Sport Nutrition Survey Summary Take Home Strategies Factors Affecting Performance Eat To Compete: Setting The Dietary Stage A Widely Accepted Fact! Athletes involved with high intensity training and competition DO NOT ingest the right types or amounts of macronutrients to offset energy expenditure! Battle Of Caloric Expenditure Versus Quality Caloric Intake 2

3 Sport Nutrition Guidelines: The Basics Nutritional Guidelines General Meal Timing Pre exercise meals(4 6 h) Pre exercise snack (30 60 min) g CHO, 10 g PRO Sports drinks during exercise (> 60 min) 6% 8% glucose electrolyte solution Sports gels/bars at half time Post exercise snack (Within 30 min) 1 g/kg CHO, 0.5 g/kg PRO Post exercise meal (Within 2 hours) Carbohydrate loading (2 3 days prior to competition) Taper training by 30% 50% Ingest extra grams of CHO Strategic Eating In addition to the general dietary guidelines; researchers indicate that: Composition of food consumed {% of macronutrients} & The timing of meals also plays an important roles in optimizing training adaptations 3

4 Basic Strategic Eating Recommendations Ingest CHO+PRO within 30 min to 2 hours following exercise Basic Strategies Classification Breakfast Nutrients CHO and PRO Between Lunch Between Dinner CHO/PRO shake or snack High CHO, moderate PRO, and low-fat CHO/PRO shake or energy bar High CHO, moderate PRO, and low-fat Before Going To Bed CHO/PRO snack Nutrition & Supplementation: Endurance Athletes Ergogenic Effects Scientific Based Rationale Foundational Guidelines Endurance Athletes Diet focused on goals (Maintenance, Weight Gain, Weight Loss) Daily multi-vitamin (With iron for women) Carbohydrate (55-65% of calories) 3 5 grams/kg/day typically sufficient Protein (15-20% of calories) grams/kg/day general grams/kg/day during heavy training and/or at altitude Fat (25-30% of calories) grams/kg/day Greater emphasis on meal timing Provide education about carbohydrate loading {300 more calories} Why the macronutrient % distribution range? 4

5 STRENGTH & POWER ATHLETES Foundational Guidelines Strength/Power Athletes Diet focused on goals (Maintenance, Weight Gain, Weight Loss) Daily multi vitamin (With iron for women) Carbohydrate (40 55% of calories) 3 5 grams/kg/day typically sufficient Protein (20 30% of calories) grams/kg/day general grams/kg/day during heavy training and/or at altitude Fat (20 30% of calories) grams/kg/day Greater emphasis on meal timing May need more education about nutritional ergogenic aids Why the macronutrient % range? Nutrient Timing 5

6 Recommended Timing Of Meals Via Workout Schedules Workout Time Ideal Meal Time Type of Meal Lunch Time 11:00am 1:00pm 6:00am 8:00am CHO: grams Protein: grams Afternoon 2:00pm 4:00pm 9:00am 11:00am CHO: grams Protein: grams Early Evening 5:00pm 7:00pm 12:00pm 1:00pm CHO: grams Protein: grams Early Morning 6:00am 8:00am Late night snack 10:00pm 12:00am CHO: grams Protein: grams Does The Glycemic Index Really Matter With Meal Timing? Measures the rate of the rise and fall in blood glucose in response to ingesting CHO Rise in insulin serves to store glucose as glycogen, increase CHO oxidation, and suppress fat utilization Raising blood sugar levels quickly causes rapid release of insulin which can cause rebound hypoglycemia Glucose & Insulin response to eating = Glycemic Index (GI) High GI Diets Cause greater increase in insulin, CHO storage, and CHO utilization {Associated with obesity, diabetes, and heart disease} Low GI Diets Promotes weight loss and improves insulin resistance GI greater than 70 is considered high is moderate Less than 55 is low Glycemic Load Option! Glycemic Load The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it. Glycemic load accounts for how much carbohydrate is in the food, and how much each gram of carbohydrate in the food raises blood glucose levels. Glycemic load is based on the glycemic index (GI). Glycemic load is defined as the grams of available carbohydrate in the food x the food's GI /100. 6

7 GI Of Common Foods High Glycemic > 85 Medium Glycemic Low Gylcemic <60 Glucose Banana Fructose Sucrose Grapes Dates Syrup Oatmeal Figs Honey Orange juice Applesauce Bagel Pasta Ice cream Candy Rice Milk Molasses Corn Yogurt Potatoes Baked beans Vegetable soups Raisins Potato chips Fruits Glycemic Index Summary For Athletes Maintain an isoenergetic diet consisting of high carbohydrate (5 8 grams/kg/day), moderate protein ( grams/kg/day) and low fat ( grams/kg/day) during training Consume low to moderate GI carbohydrates during pre exercise meals, prior to exercise, and for snacks in between meals Consume combination of low, moderate and high GI carbohydrates during prolonged exercise depending on tolerance (e.g., fructose and sucrose at 1:2 ratio) Consume moderate to high GI carbohydrates with protein during postworkout snacks and meals Replacing high GI foods with low GI foods during low calorie dieting phases can assist in weight loss Hydration Hydration!!! 7

8 Water The Fluid Of Life! Most important nutritional ergogenic aid! Performance can be impaired when 2% of body weight is lost through sweat. Fluid loss of > 4% of body weight during exercise can lead to heat illness, heat exhaustion, heat stroke, and death Athletes should ingest 0.5 to 2 L/h (6-8 oz. of cold water or a GES every 5 to 15-min) to maintain hydration {59-72 o F; o C} Addition of 1 g/l of salt can help maintain hydration in hot & humid environments Athletes need to utilize planned or unplanned breaks to maximize hydration status Thermoregulation & Heat Exhaustion Typical sweat rates during exercise are L/hour Body Weight Loss Exercise Environment VO 2 max Change Endurance Capacity Change Signs of dehydration: thirst, fatigue, nausea, lightheadedness, and/or dark urine -2 % Hot -10 % -22 % -4% Hot -27% -48% -5% Moderate -7% -17% -5% Mild -3% -9% Fluids should be readily available! Fluid Replacement Strategies Drink adequate fluids 24 hours prior to workout/competition For every lb. of water lost, an athlete should consume 3 cups of water/ges - Adding sodium ( g/l of water) during events that last > 1 hour is beneficial & highly suggested At least 2 cups (500mL) of fluid should be consumed 1-2 hours prior to exercise Athletes should weigh oneself before and after practice! Consumption of CHO-electrolyte drink every min. with g CHO/hour is recommended During exercise, athletes should consume fluids early and on a schedule to better monitor how much fluid is consumed 8

9 Division I Athletes Demographics & Sport Nutrition Survey Outcomes List Your Intercollege Sport Sport & Gender Frequency Percent Baseball {M} % Track & Field {M/W} 83 {37/46} 20.5% Volleyball {W} % Soccer {M/W} 45 {25/20} 11.1% Rowing {W} % Wrestling {M} % Softball {W} % Lacrosse {W} % Basketball {W} % Golf {M} 5 1.2% Total Athletes {M/W} 405 {191/214} 100% Table Includes Sport Involvement By Gender What Is Your Current Student Classification And Place Of Residence? Year In School Frequency Percent Answered Freshman % Sophomore % Junior % Senior % Graduate Status % Missing % Total Athletes 339/405 {84%} 100% Residence Residence Residence Residence Hall % Off-Campus % Parents Dwelling % Total Athletes 390/405 {96%} 100% 9

10 Who Is In Charge Of Implementing/Directing Your Sport Dietary Plan? Dietary Advice Frequency Percent Sport Nutritionist % Registered Dietitian % Strength Coach % ***Other % Entered Total % Missing Data % Total DI Athletes %% *** Other = Myself - Athletic Trainer Athletic Coach - Combination Contacts - No One??? Primary Participant Classification - Strength & Power Athletes Are You Currently On A Set Dietary Plan? Lose Gain Maintain Weight? Diet Category {M 205 W 200} Frequency By Gender Percent Total {M/W} Vegetarian {M/W} * 1/5.048%/2.5% Dietary Plan {M/W} 20/20 9.8%/10% Lose Weight {M/W} 54/58 26%/28% Gain Weight {M/W} 80/9 39%/4.5% Maintenance {M/W} 96/128 47%/64% Response By Gender 251/220 62%/54.3% Data In This Table Excludes Specific DI Sport Category *Vegetarians = 1 Baseball 1 Softball 2 Women s Soccer 2 Rowing Many athletes on a set dietary plan working on their own? Currently Lose/Gain/Maintain Weight Sport Sport D-Plan Lose Gain Maintain Baseball T & F Volleyball Rowing Lacrosse Soccer {M} Basketball Soccer {W} Softball Wrestling Golf Total 40/ /402 91/ /401 Athletes Interested In Weight Loss/Gain/Maintain Not On D-Plan? 10

11 How Often Do You Prepare Breakfast/Lunch/Dinner? Times Per Week Frequency Percentage Never % % % % % % % Missing Data 5 1.3% Total Athletes 405/ % Time management, accessibility and financial constraints typical major nutrient dense ingestion challenges! During A Typical Week How Often Do You Eat Fast Foods/Restaurant Dining/Campus Food Services? TIMES PER WEEK Fast Food Restaurant Campus Food Services Never > Total Athletes 405 {100%} 396 {98%} 403 {99%} Majority of eating establishment selections during a typical week = Frequent fast food/restaurants/campus food services Macronutrient Consumption S/P Athletes Carbohydrate Servings Per Week Servings Men Women Totals NEVER > T-Responses Carbohydrate Consumption % Below Scientific Recommendations 11

12 Macronutrient Consumption S/P Athletes Protein Servings Per Week Servings Men Women Total NEVER > T-Responses Protein Consumption % Below Scientific Recommendations How Many Days Per Week Do You Eat Breakfast? DAYS PER WEEK Yes {M} Yes {W} Total Athlete's MISSING Total DI Athletes 188/191 {98%} 210/214 {98%} 398/405 {98%} 54% of DI Athletes Have Breakfast 7 Days Per Week Do You Eat Breakfast Before All Practices, Training, Competitions {P/T/C}? Ever Hungry Before/During P/T/C? Category {M} {W} Total Practice {Yes} Practice {No} Training {Yes} Training {No} Compete {Y} Compete {N} T-Responses Y T-Responses N PTC Hungry {Y} % of DI Athletes Hungry Before/During P/T/C 12

13 During A Typical Week How Often Do You Take A Multivitamin? DAYS PER Yes {M} No {W} Total WEEK Never > MISSING Total Multiple Responses Surprising 298 Athletes Never Take A Multivitamin???? Nutritional Supplement{s} By Sport? Sport Yes No Baseball Track & Field {M/W} 21/22 38/40 Volleyball Rowing {W} Lacrosse {W} Women s Soccer Basketball {W} 7 6 Men s Soccer 6 19 Softball {W} 4 20 Wrestling 3 22 Golf 3 2 Total DI Athletes 160/405 {40%} 245/405 {60%} Less than 50% of athletes report using nutritional supplements Commonly Reported Nutritional Supplements Women Multivitamin's Omega 3 Iron & Calcium Tablets Fish Oil Vitamin s D, B 12, C Protein Potassium Men Multivitamin's Omega 3 Fish Oil Whey/Casein Protein Creatine Beta Alanine RTD s & MRP *** Energy Bars *** *** Denotes Nutritional Supplement Selections For Both Men & Women DI Athletes 13

14 Athletic Scholarship, Training Table Home/Away Games, Coaches Sport Nutrition Knowledge Scholarship {SS} Frequency {M/W} Percent YES {M/W} 248 {119/129} 61.2% NO {M/W} 137 {60/77} 33.8% Missing {M/W} 20 {12/8} 5.0% DI Athletes {M/W} 405 {191/214} 100% Training Table? Home {M/W} Training Table? On Road {M/W} 191/189 Missing 25 4/11 {Yes} 187/178 {No} Only 94% Responded 380/405 {94%} Responded SS/Non-SS T-Table 248/137 {385} 385/405 {95%} Coaches SN Savvy 130/154 {Yes} 284/405 {70%} Coaches SN Savvy 32/20 {No} Not Sure {33/16} Do non-scholarship athletes have the same NCAA D I training table privileges as scholarship athletes? Do You Find It Easy To Eat 1-2 Hours Before Practice Training Competition? Sport Yes No Baseball 95 4 Track & Field Volleyball 39 7 Rowing Lacrosse 20 4 Women s Soccer 15 5 Basketball 9 4 Men s Soccer 17 6 Softball 20 4 Wrestling 19 6 Golf 5 0 Total Responses 313/405 {77%} 90/405 {23%} How Many Hours Before Practice/Training/Competition Do You Eat A Full Meal? Hours Before M W Total 6 Hours Hours Hours Hours Hours Hour Totals T-Response % % 200/214 {97%} 400/405 {99%} Majority Of DI Athletes Not Within Recommended 4-6 Hour Full Meal Ingestion Window Time/Schedule Issues? {Select Athlete's Gave Multiple Responses} 14

15 Does Your Athletic Department Provide Post Workout/Game Day Nutrition -- By Sport? Sport Yes No Baseball Track & Field Volleyball Rowing 8 30 Lacrosse 9 14 Women s Soccer 9 11 Basketball 11 2 Men s Soccer 9 16 Softball 18 6 Wrestling Golf 3 1 Total Responses 194/384 {51%} 190/384 {49%} Is food available directly after games or between games during same day competitions? Calories M W Total Yes Not Sure No Totals Total Athletes 191/191 {100%} 199/214 {93%} 390/405 {96%} While food is available after games for athletes what is the nutrient dense quality and quantity of the food actually provided and therefore consumed? Inconsistent Responses To Similar Post Game Meal Questions! How Soon Do You Have A Snack Before Practice/Training/Competition? Snack Time M W Total 2 Hours Hour Min Min Min Totals Total Athletes 190/191 {99%} 184/214 {86%} 374/405 {92%} 83% Of Athletes Following Nutrient Timing Snack Recommendations Before P/T/C However Are The Caloric Macronutrient % Close To Proposed Recommendations? 15

16 Do You Snack During Practice/Training/Competition? Snack Time M W Total Yes No Totals Total Athletes 184/191 {96%} 192/214 {90%} 376/405 {93%} How Soon After Practice/Training/Competition - Full Meal? Post Meal M W Total 15 Min Min Min Hour Hours Total Athletes 191/191 {100%} 204/214 {95%} 395/405 {98%} Same Amount Of Calories During Preseason & In-Season Calories M W Total Yes No Not Sure Totals Total Athletes 190/191 {99%} 197/214 {92%} 387/405 {95%} Same Amount Of Calories During Off-Season & In-Season Calories M W Total Yes No Not Sure Totals Total Athletes 191/191 {100%} 207/214 {97%} 398/405 {98%} What Type Of Meal/Snack Options Provided Before P/T/C On Road Trips? Options M W Responses Training Table Yes - 4 Yes Training Table No No Boxed Meal Yes - 35 Yes Boxed Meal No No Fast Food Yes - 60 Yes Fast Food No No Grocery Store Yes Yes Grocery Store No No Restaurant Yes - 81 Yes Restaurant No 110 No Snacks Yes Yes Total {Y/N} 510/724 {Y/N} 479/693 {Y/N}

17 Hydration Hydration!!! In A Typical Day How Many Times Do You Drink An 8 Oz. Size Of Water? Ever Diagnosed With A Heat illness? Times M W Total Never > Totals Total Athletes 189/191 {99%} 197/214 {92%} 386/405 {95%} Heat illness {Y} /405 {29%} Heat illness {N} /405 {64%} How Many Servings Of Water Taken 1 Hour Prior To Practice? Servings M W Total Never > Totals Total Athletes 189/191 {99%} 197/214 {92%} 386/405 {95%} Leads To The Question What The Athletes Hydration Status Is Prior To The 1 Hour Practice Window? 17

18 How Many Servings Of Water Taken During Practice? Servings M W Total Never > Totals Total Athletes 188/191 {98%} 197/214 {92%} 385/405 {95%} Seasonal Ambient - Geographical Temperatures? Indoor/Outdoor P/T/C Environments? How Many Servings Of Water Taken Within 2 Hours After Practice/Training/Competition? Servings M W Total Never > Totals Total Athletes 191/191 {100%} 197/214 {92%} 388/405 {96%} Access Amounts Supervised Accountability? In A Typical Day How Many Times Do You Drink - 12 Oz. Size Of Soda? Times M W Total Never > Totals Total Athletes 190/191 {99%} 187/214 {88%} 377/405 {93%} Type Of Soda Not Reported 18

19 In A Typical Day How Many Times Do You Drink An 8 Oz. Size Of Juice? Times M W Total Never > Totals Total Athletes 189/191 {99%} 195/214 {91%} 384/405 {95%} Type Of Juice Not Reported In A Typical Day How Many Times Do You Drink An 8 Oz. Sport Drink? Times M W Total Never > Totals Total Athletes 190/191 {99%} 197/214 {92%} 387/405 {96%} Type Of Sport Drink Not Reported In A Typical Day How Many Times Do You Consume An Energy Drink? Times M W Total Never > T-Responses Surprising That 334 Athlete's Never Use Energy Drinks?? Type Of Energy Drink Not Reported 19

20 In A Typical Day How Many Times Do You Consume A Caffeinated Beverage? Times M W Total Never > Totals Total Athletes 191/191 {100%} 207/214 {97%} 398/405 {98%} Type Of Caffeinated Beverage Not Reported In A Typical Week How Many Days Do You Drink Alcohol? During The Competitive Season? Days M W Total Never Totals Total Athletes 191/191 {100%} 197/214 {92%} 388/405 {96%} Season {Yes} 65/191 {34%} 30/214 {14%} 95/405 {23%} Season {No} 126/191 {66%} 184/214 {86%} 310/405 {77%} Type & Amounts Of Alcohol Not Reported Division I Sport Nutrition Survey Summary Overall Division I S/P Athletes In This Study Under Nourished Based On Reported Science Based Sport Nutrition Macronutrient Recommendations Remember -----The Previous Widely Accepted Fact Slide? Strength/Power Athletes {Hungry During P/T/C # 320 = 79% } Reported Nourishment On Road Trips Lower Than At Home 97% Receive Nutrient Timing 1-2 Hours After P/T/C Quality/Quantity? Snack Intake At Home & On Road Reported Consistent Ingestion 40% Of Division I Athletes Reported Using Nutritional Supplements With An Even Consumption Between Men & Women 20

21 Division I Sport Nutrition Survey Summary Majority Of Division I Athletes Reported Not Adhering To 4-6 Hour Recommended Full Meal Before Practice/Training/Competition 83% Consume Snacks Within The Recommended Nutrient Hour Time Frame Before P/T/C - Quality/Quantity? 74% Of DI Athletes In This Study Do Not Take A Multivitamin Hydration Status Acceptable Levels {54%} Prior To P/T/C But Potential Dehydration Status Concerns {60%} During & After P/T/C [Reported Heat illness # 117] While select macronutrient timing met acceptable practices; overall macronutrient consumption percentages were below research recommendations relative to energy specific nutrient levels & demands of the strength/power athlete Take Home Strategies Implement Additional Follow-Up Dietary Meetings With Athletes Issue - Collect Evaluate Dietary Recall Forms Log It Follow Up! NCAA Compliance - Banned Substance Accountability! Qualified Prominent Speakers On The Topic & Video s Provide Consistent Research Based Information On The Topic Educate & Implement The Multidisciplinary Team Approach Utilize NCAA Mandatory Meetings To Educate & Monitor Poster-ize The Locker Rooms & Training Facilities Construct The Athlete's Specific Team Bible Accordingly Required Nutrition Curriculum Course Offerings Thank So Much -? s 21