Fueling for Optimal Performance. Paula Mrowczynski-Hernandez MEd, RD, LD

Transcription

1 Fueling for Optimal Performance Paula Mrowczynski-Hernandez MEd, RD, LD

2 Topics: General Nutrition and Fueling Hydrating Sweat Test Recovery RED-S (Relative Energy Deficiency in Sport) Questions/Discussion

3 Fueling

4 Carbohydrates

5 Carbohydrates Carbohydrates consumed -> digested and broken down into glucose -> utilized for energy or stored as glycogen Glycogen Storage of carbohydrates (Limited). During exercise, carbohydrates in the form of glycogen and fat are utilized for energy

6 Carbohydrates As an athlete carbohydrates are crucial for best performance. Carbohydrate sources should be included in meals throughout the day Focus on including whole grains, fruits, and other carbohydrate sources in each meal consistently keeping your energy level high

7 Protein

8 Protein: Alternative Sources

9 Protein Role: Growth and repair of tissue/cells etc. Source: Meat, fish, dairy, eggs, soy, beans, and nuts/veggies/grains Total Daily Needs:.6 -.8g/ lb. of body weight Goal: Include protein source (10-30g protein) with each meal or snack (4-6 times daily)

10 Protein Sources Food Portion Protein Amount Beef/Poultry/Fish 3 oz. ~ 20g Cottage Cheese 1 Cup ~ 25g Eggs 3 Eggs ~ 20g Legumes (Beans/Lentils) 1 Cup ~ 20g Milk 2 Cups 16g Milk (Almond) 1 Cup 1g Milk (Soy) 1 Cup 7g Peanut Butter 2 Tbsp. 8g Greek Yogurt 1 Cup ~ 20g String Cheese 2 ~ 15g

11 Fat

12 Fat Role: Major source of energy, imperative for fat soluble vitamin absorption Sources: Include oils, nuts, seeds, meat/fish, cheese, avocado etc. Fat provides more than double the amount of calories compared to carbohydrates/protein For those with a goal of weight gain, fat should be a component of the diet

13 Goals for Daily Nutrition 1. Consume 4-6 meals/snacks daily 2. Avoid losing weight during season this is a sign you are eating too little 3. Consume 15-30g of quality protein sources with each meal/snack (lean grilled/baked meat, dairy, eggs) 4. Make half your plate starch 5. Include fruit and vegetable source with each meal, vary your colors 6. Stay hydrated throughout the day

14 Example: ~( Calories) Bagel=Carbohydrates Eggs=Protein + Fat Bagel+ cream Cheese = Carbohydrates + Fat Cereal + milk= Carbohydrates + Protein + Fat?

15 Example: ( calories) Cereal= carbohydrates Potatoes= Carbohydrates Lean meat= Protein +Fat Rice= Carbohydrates + Fat

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17 Pre/During/Post Exercise Nutrition

18 What Occurs During Exercise? Blood flow to GI tract gastric emptying slows Carbohydrates (glycogen) and fat are utilized for energy Higher the intensity, the more athletes rely on glycogen Glycogen causing fatigue to occur. Once glycogen is on empty, no energy left to perform. Fluid and electrolytes are lost through sweat

19 Goal of Pre Event Meal Fully digest meal prior to start of exercise Feel comfortable, not stuffed Top off liver and muscle glycogen through consumption of carbohydrates Begin event/race/practice properly hydrated

20 Timing Consume meal 1-4 hours prior to event or practice The closer to event time, the more restrictive the athlete needs to be. As the event approaches, portion size should decrease, non carbohydrate based foods (high fat or high protein) should be minimized

21 What to Consume Easily digestible carbohydrates Small portion of lean protein Fluids

22 Example 3-4 Hours 6 inch Sub Sandwich with turkey, veggies, and cheese 1 Banana or other fruit ½ Cup Apple Sauce 12 oz. Sports Drink

23 Example 1-2 Hours 1 Cup cooked white rice mixed with 2-3 oz. grilled chicken + 1 banana with water. OR 2 Slices of Bread and 2-3 oz. grilled chicken for sandwich. Add small amount of honey mustard for flavor. Include 1 cup of chopped pineapple. Add water.

24 Less Than 1 Hour Only consume 15-30g of carbs, no protein/fat Choose 1 small serving of a grain or fruit or sports drink Liquids may be preferred Ex: 1 slice of toast with jelly Ex: 1 Banana or other fruit Ex: oz. Sports Drink

25 Carbohydrates Main focal point of pre event/training meal Especially after overnight fast, carbohydrate intake has been shown to increase muscle and liver glycogen Reminder: As glycogen declines, fatigue sets in. When fatigued, skill level, mental sharpness, and strength/power will decline. By maximizing the amount of glycogen leading up to an event or training, you can delay this from occurring

26 Carbohydrate Options Grains: Rice, pasta, bread, bagels, cereal, oats Fruits: bananas, berries, grapes etc. Starchy Veggies: Baked Potato/Sweet potato/corn/peas Dairy: Yogurt/Milk Add on: Jelly, Honey, Jam Sports Drinks: The closer to game time: Select more refined grains (white bread/rice/bagel etc. vs whole wheat)

27 Carbohydrate Sources Food Portion Carbohydrates Price per Portion Apple 8 oz. 30 g $0.48 Bagel ½ Bagel 30 g $0.21 Banana 8 oz. 30 g $0.24 Bread 2 Slices 30 g $0.16 Corn 1 Cup 30 g $0.14 Dried Fruit 4 Tablespoons 30 g $0.22 Honey 2 Tablespoons 30 g $0.27 Pasta 2/3 Cup Cooked 30 g $0.16 Potato (Baked) 6 oz. 30 g $0.36 Rice 2/3 Cup Cooked 30g $0.05 Sports Drink ~20 oz. 30 g $0.62

28 Provides feeling of fullness Protein Choose: Poultry or fish (grilled, baked, broiled) 2-4 oz. of meat Dairy: Can be consumed as protein source, may be better suited 3-4 hours in advance Nuts/Nut Butters: Appropriate in smaller doses, preferably 3-4 hours in advance Closer to game time the smaller portion should be Less than 1 hour no protein necessary

29 High fiber foods High fat foods Greasy foods Too large of portions What to Avoid

30 Hydrate Should be consistently drinking fluids: Goal should be to avoid losing any greater than 2-3% body weight Example: 150 lb. athlete should lose no more than lbs. 1 lb. weight loss = 16 oz. fluid If 150lb. Athlete loses 6.5 lbs. they should be consuming at least 32 oz. more per practice

31 Hydration

32 Sweat Test Weight before training run (120 lbs) - weight post training run (119 lbs) After running for 60 min 1 lb lost = 16 fl oz of sweat lost per hour Replace/recovery hydration with fl oz of fluid Goal should be to avoid losing any greater than 2-3% body weight

33 Three R s of Recovery Rehydrate: With fluid and electrolytes Replenish: Glycogen with carbohydrates Repair: With protein

34 Recovery Meals Solid Foods 1-2 Cups Pasta oz. grilled chicken + water 6 oz. Baked Potato oz. grilled fish + Fruit 6-12 Inch Sub Sandwich 1 Whole grain bagel + jelly and 2 Eggs

35 Example of Recovery Meal

36 Rehydration Every pound of sweat lost = 16oz of fluid and should be replaced with oz. of fluid. This takes a proactive approach, weighing in both before and after runs/training/events. Ex: Athlete loses 2 lbs. during game, should then drink oz. for fluid replacement

37 Rehydration Tips Chugging water immediately following exercise will result in increased urination and delayed rehydration Plain water by itself will also result in delayed rehydration. Without replacement of electrolytes in addition to fluid, retention will suffer. Fluids should be consumed in smaller doses every minutes to increase retention. Rehydration is significantly improved when combining water with foods or consuming a carb/electrolyte containing drink.

38 Female Athlete Triad Low Energy Availability Disordered Eating or Low Energy Intake Amenorrhea Irregular Menstrual Cycle Osteoporosis Low Bone Mineral Density (BMD)

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40 Female Athlete Triad Low Energy Availability (EA) = Dietary intake does not meet the needs of energy expenditure Can lead to disruptions in menstrual function and poor bone health Amenorrhea: an absence of the menstrual cycle for 3 consecutive months

41 Consequences Compromised nutrition Dehydration, glycogen depletion, insufficient nutrient intake/deficiencies Early fatigue Immune suppression Stress fractures and other injuries Infertility

42 RED-S Relative Energy Deficiency in Sport International Olympic Committee (IOC) expert working group introduced the term RED-S in 2014 The term RED-S refers to impaired physiological function including, but not limited to, metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular health caused by relative energy deficiency. Margo Mountjoy et al. Br J Sports Med 2014;48:

43 Low Energy Availability May affect male or female athletes Intentional or unintentional Healthy balanced eating most of the time with occasional use of short-term weight loss methods Less than 30 calories/kg of FFM/day Energy Balance: 45 calories/kg of FFM/day

44 RED-S Relative Energy Deficiency In Sport Margo Mountjoy et al. Br J Sports Med 2014;48:

45 Potential Performance Effects of Relative Energy Deficiency in Sport (*Aerobic and anaerobic performance). Margo Mountjoy et al. Br J Sports Med 2014;48: Copyright BMJ Publishing Group Ltd & British Association of Sport and Exercise Medicine. All rights reserved.

46 What to L k Out For Sudden weight loss Skipping meals or not having enough time to eat Often feeling fatigued, sick, injured or not recovering well after training Determination to lose weight or become lighter to become faster. In reality under fueling can result in poor performance or decrease in speed and recovery.

47 What to L k Out For Decreased performance Irritability Poor concentration Off season or high stress situations Athletes in weight sensitive sports are more at risk (wrestling, endurance, runners, gymnasts)

48 Questions to Ask: Do you have an abnormal relationship with food? Do you skip meals or snacks? Are you trying to lose weight? Do you weigh regularly? Have you lost more than 15 pounds in 2-3 months or 5 pounds in 1 month? Would you say food dominates your thoughts, mood, life? If you eat a food that you consider bad, do you think about it all day? For females: Are you having regular periods? Are you on OC?

49 Treatment Multidisciplinary team: Sports medicine physician, exercise physiologist, sports dietitian, sports psychologist, athletic trainer, coaches and family Regain normal menstrual function Adjust energy intake to meet training and competition needs Treat nutritional problems and monitor nutrient status (iron, calcium, vitamin D)

50 Treatment for Low Energy Availability Increase energy intake Reduction of exercise Combination of both One strategy would be adding a liquid meal replacement drink + one day of rest. Meal plan that includes an additional calories per day as well as addressing excessive energy use exercise throughout the day.

51 Examples for Increasing Energy Intake fl oz of milk 16 fl oz of milk 2 slices of bread 2 tablespoons of peanut butter 2 slices of bread 2 tablespoons of peanut butter 1 large banana + 1 glass of milk 1/2 cup of cooked oatmeal 1 cup cooked oatmeal 1 cup of cooked oatmeal 1 cup of milk 1 large banana 2 cups of cereal 2 cups of milk 1 tablespoon of peanut butter 2 tablespoons of peanut butter 1 cup cooked pasta 3 oz chicken 1 cup grapes 2 cups of cooked pasta or rice 3 oz chicken Cooked vegetables with a little oil

52 Prevention Remember that balanced nutrition and being in good health can enhance performance rather than weight loss or restrictive eating Healthy eating and fueling Making time for recovery and hydration Development of realistic and health-promoting goals Use of reputable sources of information

53 ACSM Resources National Eating Disorder Association (NEDA): RED-S Article: RED-S: Mountjoy M, Sundgot-Dorgen J, Burke L, et al. Br J Sports Med 2014; 48: SCAN: Sports, Cardiovascular and Wellness Nutritionists: USOC USA Olympic Dietitians and Resources: Performance/Nutrition

54 PAULA MROWCZYNSKI-HERNANDEZ MED, RD, LD PAULA.MROWCZYNSKI-