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Performance Nutrition PowerPoint Presentation

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Description : Check out this medical presentation on Bodybuilding Dietary Supplements and Sports Nutrition, which is titled "Performance Nutrition", to know about sports nutrition.

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Published on : Jul 07, 2021 | Views : 2393 | Downloads : 4

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Slide 1-

Performance Nutrition Carrie Peterson MS, RD, LD, CSSD cmpeters@umn.edu
Slide 2-

Brief History of Sports Nutrition Documentation of “special” foods and nutrition strategies dating WAY back…. Greek Olympians in 300BC used specific mushrooms to enhance performance In 1800’s Dutch swimmers used caffeine before races, Belgian swimmers dipped sugar cubes in ether before racing.
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Brief History of Sports Nutrition Evolution of Gatorade in 1960’s by 4 physicians at the University of Florida to help the football team. Initially met with skepticism that taking in sugar and salt could be beneficial… it caught on fast! Late 1980’s; some colleges, university and professional teams began hiring and consulting with RD Well-known athletes started crediting nutrition with their success.
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Brief History of Sports Nutrition Lab-Based Sports Nutrition research started in 1960’s at Ball State University under direction of Dr. David Costill Effects of nutrition on performance, muscle biopsies, gastric emptying studies….
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Completing the Puzzle Training Supplementation Diet/Nutrition Treatment Rest/Recovery
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What Influences Athletic Ability? Genetic Endowment Optimal Training Good Nutrition No “secret” ingredient!
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Performance Nutrition Means… Fueling to boost activity performance on a daily basis Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating
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Consequences of Poor Nutrition Weight loss Strength loss Lethargy Chronic Fatigue Soreness, joint pain Micronutrient Deficit Respiratory Infections Diminished Performance “Overtraining Syndrome”
Slide 9-

Physical Activity Factor Varies Widely Examples Female Olympic Gymnasts 1900 kcal/day Tour de France Cyclists 7,000+ kcal/day College Football Players (in wt gain mode) 7,500-8,500 kcal/day
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Marvin Austin Jordan Hasay 6’3”, 312 pounds 5’1”, 98 pounds 21 years old 19 years old 4.69 40 yd dash 4:42.21 mile
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Energy Needs Basic Calorie Requirement 15-30 kcal/#
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Calorie Needs for Athletes Calories expended = RMR + TEF + PA Rule of Thumb: Walk or run 1 mile = 100 kcals burned Calories Consumed Calories Expended
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Energy Needs Calories/# 120# 160# 240# LOW - sedentary 1560- 1800 2080-2400 3120-3600 ACTVE (30-60min) 1920-2160 2560-1880 3840-4320 MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040 HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200
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Carbohydrates (CHO) Fuel Muscle A muscle is like a sponge Keep muscles full of fuel Carbohydrates reach muscles quickly Substrate used to form Glycogen Glycogen is the PRIMARY energy source
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The Effect of Diet on Physical Endurance Maximum endurance time: Normal mixed diet 57 min Fat and protein diet 167 min 114 min High-carbohydrate diet
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Carbohydrate THE CHALLENGE? Maintain CHO supply to muscles and slow it’s depletion by using fat as fuel
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Carbohydrates = FUEL Carbohydrate Needs: 30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#) 1 hour intense training/day: 7gm/kg (3gm/#) 1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#) 2-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#) Ultra endurance athlete: >12gm/kg (5.5gm/#) 150-lb student who does Aerobics classes: 300 gm/day 165 Pound Soccer Player: 675 gm/day
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Sample Athlete Male soccer player Training 2-3 hours/day 165 lbs = 75kg 9gm CHO/kg = 675 gm CHO
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What does 675gm of CHO mean to an athlete? 2 large bagels 70g 2 cups cereal 90g 2 slices bread 30g 2 cups milk 25g 1 cup fruit yogurt 45g 2 cups pasta/sauce 100g 1 cup beans 45g 2 pc fruit 50g 1 cup fruit juice 30g 2 starchy veggies 60g 4 cups Sport Drink 60g 20oz Soda 70g 675g
Slide 20-

Protein Role in Exercise? Muscle growth and repair Supplies 10% of fuel when glycogen stores are low Supplies 5% of fuel when glycogen stores are high Aids in repair/recovery following muscle damage
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Individuals with Higher Protein Needs New training program Energy Restriction Diet or extreme expenditure Vegetarians Disease Injury rehab Young or old athletes These aren’t the people typically using protein supplements!
Slide 22-

Protein for Tissue and Muscle Building and Repair Some research supports up to 2 gm/day Protein intake and timing of protein intake are both important for increasing lean muscle mass Eating protein several times a day may enhance availability of amino acids during workout Going into strength workouts well nourished may enhance strength gains and decrease protein losses Refueling immediately after workouts with a carbohydrate/protein mix is essential for strength gains Protein Needs: 1.2 to 1.7 g/kg (0.5 – 0.8g/#)
Slide 23-

Vegetarian Athletes Vegetarian athletes (like others) must learn to complement proteins Vitamin B12, calcium, iron, and zinc Eating enough calories can be difficult Vegetarian diets are in bulk & in calories
Slide 24-

Nutrition MISTAKE Thinking that…. All vegetarian athletes are healthy eaters Some vegetarian athletes suffer less heart disease, cancers, high BP, and DM – but studies show it is more likely to be from a generally healthier lifestyle Vegetarian diets can be unhealthy if meat and other animal products are not substituted by nutritionally appropriate foods Vegetarian athletes need to pay particular attention to iron intake because iron from plant sources is more difficult for the body to absorb!
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2,500 kcal Vegetarian Meal Plan Breakfast: 1 cup iron-fortified cereal (5mg) 1 cup skim milk or soy milk 12oz Orange Juice (vitamin C) Lunch: Spinach Salad w ¼ c sunflower seeds & Drg (7mg) Veggie Burger w cheese on bun (3mg) 1 fruit yogurt (vit C) Snack 2 oatmeal raisin cookies (3mg) Dinner Tofu/Broccoli stir fry or 2 slices cheese pizza (6mg) 1 cup rice (1mg) 1 cup ice cream Iron from plant sources Contains 25 mg iron
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Vitamins & Minerals Which Are Most Important? Thiamin, riboflavin, niacin Sodium & electrolytes Antioxidants – A,C,E Blood-building nutrients (folic acid, B12, iron) Calcium
Slide 29-

Nutrition MISTAKE Thinking that…. Vitamins and minerals give athletes extra energy they need to compete Act as co-factors to unlock the chemical energy stored in food Meals rich in grains, vegetables, fruit, meat and dairy give athletes energy Multi vitamin/mineral supplement may be necessary for some as an “insurance policy”
Slide 30-

Iron & Calcium Both: Increased small losses in athletes in sweat & urine. Calcium: Increased risk of stress fractures (stress fractures account for 15% of all running injuries*) Decreased bone-mineral content & density Most girls age 12-19 consume ~790mg/day 50% of adult women consume < 700mg *(Exercise Sport Science Review, 2006)
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Popular Vitamins for Athletes “Mega Men” 20 vitamins & Minerals listed 11 in amounts > 100% US RDA 3 in amounts > 1000% US RDA 18 other substances Some interact with corticosteroids, anti-coagulants, & antiplatelet agents
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Vitamins for Athletes Look for no more than 100% USRDA of any one vitamin or mineral Take only one each day
Slide 33-

Hydration
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Components of Muscle 75% Water 20% Protein 5% other
Slide 35-

Fluids & Hydration Males - 60% body wt. Females - 50% body wt. Cardiovascular function Thermoregulation Injury prevention Performance Recovery Sweat losses during 2 hours of exercise can = 2 liters or more
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Physiological Effects of Dehydration sweat rate blood volume & heart rate core body heat cardiovascular function -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system Slower removal of wastes cramping, fatigue
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Impaired Performance! Muscle strength Speed Stamina Energy Cognitive Process Risk of Injury 95% of muscle cramps are due to dehydration!
Slide 38-

Sweat Loss and Fatigue Sweat loss in athletes 1-12 quarts/day! Sweat Rate Equation: 2 hour workout….. Pre weight 180.0# Post weight 178# Fluid Intake: 32oz of water and sports drink 140-138=32 ounces of fluid lost + 32 ounces consumed = 64 ounces of sweat loss per 2 hours or 32 ounces loss per hour! This is an example to drink at least 8 ounces of fluid every 15 minutes or double current intake
Slide 39-

When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING 1-1.5 cups After Activity 2-3 cups for every lb lost *ACSM Position Paper, 2006
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What you already know… Don’t rely on thirst Already 1-2% dehydrated Drink before, during & after 2 hrs before 14-24 oz 20-36 oz/hr or 5-12 oz every 15 mins. drink ~150% or 24oz / # lost Water is fine for <1 hr; sport drinks > 1 hr 4-8% carb, 0.5-0.7 g Na+/L pop, fruit juices or fruit drinks >10% may  emptying
Slide 41-

Dehydration Planned rehydration is necessary  typically only 1/3 to 2/3 of the volume lost is replaced voluntarily Hockey player ave. loss of 3-5% 1 # weight loss = 16 oz. of fluid 160 # player loses 5%  ~ 8 # 8 #  requires 128 oz of fluid to equal loss ~6  20 oz sport bottles = 128oz [3.8L] actually recommend 150%  ~ 10 20oz-sport bottles [5.9 L]
Slide 42-

Nutrition MISTAKE Thinking that…. Sports drinks are only needed for exercise lasting more than an hour Not always true if the activity is intense & occurs in hot, humid conditions Sports drinks actually drive thirst Very easy way to improve performance, fight dehydration, and decrease recovery time
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Sport Drinks – per 8 oz serving All Sport HFCS 20g 8% 80 mg Na+ Power Ade HFCS 19g 8% 55 Gatorade sucrose/ 15g 6% 110 glucose PR*Solution fructose 30g 12.5% 50 maltodextrins/ Succeed Ultra sucrose/ 14g 6% trace maltodextrins Red Bull sucrose/ 28g 12% 215 glucose Coke HFCS 27g 11% 35 Orange juice fructose/ 29 12% trace glucose
Slide 44-

Energy Drinks? Different from Sports Drinks Contain caffeine, other stimulants, sugar, herbs and vitamins Safety concerns for athletes! Use nutrition, hydration, and lifestyle changes to improve energy level WHAT ABOUT…. 300mg caffeine!
Slide 45-

Hyponatremia Fluid/electrolyte disorder that occurs when Na level in blood is below normal (<136 mEq/L) Headache, malaise, confusion, swollen hands and feet, wheezy breathing Can lead to seizures, coma, death in severe cases Potential causes include: Excessive sweating, excessive Na losses in sweat, over drinking up to or during event, replacing sweat losses with only H2O, Intentional Urine Dilution (before drug testing)
Slide 46-

Hyponatremia and Women Women MAY be more susceptible than men although the data is inconclusive Females are more diligent drinkers Female athletes are more likely to heed advice (exceed?) from coaches, experts One theory: Estrogen inhibits an enzyme responsible for helping the brain shed excess H2O
Slide 47-

2007 Chicago Marathon Exceptionally hot and humid day for October (88 degrees, 86% humidity at 10 am) Race was stopped at 3 ½ hour mark 250+ racers hospitalized for heat related ailments Water stations ran out of water early Very limited sports drinks
Slide 48-

Pre-Exercise Fuel Pre-exercise fuel should: Provide energy to working muscles Maximize blood sugar and glycogen stores Provide a psychological edge Minimize hunger during play Maximize hydration Be individualized
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Pre-Exercise Fuel Meals should be 2/3 normal size Meals: 3-4 hours before competition Snacks: 1-2 hours before competition The closer they are to competition, rely more on liquids and small snacks CHO AMOUNT RECOMMENDED 1 hour before 0.5 gm CHO/# 2 hours before 0.5-1.0gm CHO/# 3-4 hours before 1.0-1.5gm CHO/#
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Carbohydrate guidelines Pre-event  1-2 g/kg 1-2 hrs prior or 4- 5 g/kg 3-4 hrs prior During 1 g/min later in exercise or 40-65 g/hr or .5-1.0 g/kg/hr Sport drink After  .75-1.6 g/kg/hr
Slide 51-

Timing of protein & carbohydrate To enhance protein synthesis in muscle and replace glycogen stores… Don’t exercise in fasted state Eat immediately after exercise [window of opportunity] ~ 6-8 g protein + 1-1.5g CHO/kg BW within 30 minutes [1 oz meat, 1 c milk, 1 Power Bar, OR 1/2c mac & cheese + ~ 50 carb] 6-10g CHO/kg BW per 24 hours
Slide 52-

Recovery Defined: Helping athletes bounce back for future exercise bouts Considerations Intensity of exercise When will athlete exercise again? Nutrition Recovery Goals: Glycogen restoration Fluid & electrolyte replacement Muscle repair and adaptation
Slide 53-

Refueling after Exercise VERY Important for Athletes For those in multiple events in one day For those training daily “Window” for Refueling First 30 minutes after exercise is critical Glycogen repletion occurs faster after exercise Increased blood flow to the muscle Enzymes that produce glycogen are most active
Slide 54-

Refueling after Exercise Facts: Muscles replace glycogen @ 5% /hour 20-24 hrs post exercise to maximally replenish glycogen stores How? 0.5 g / kg CHO immediately after activity 0.5 g / kg CHO in next 90 min. Rest
Slide 55-

Nutrition MISTAKE Thinking that…. Sports shakes, bars, and drinks can replace a balanced diet Sports foods can provide an effective, convenient method for the athlete to boost his/her nutrient needs during training and competition. Missing key nutrients including phytochemicals, antioxidants, and fiber.
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Bigger and Stronger 1950 1975 2000 Average Height Of pro BB player 6’3” 6’5” 6’7” Average weight Of pro FB player 209# 225# 244# Source: ESPN
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In the recent media…. Over 50% of the 2100+ active NFL players were “obese” with a BMI over 30 (2004) JAMA 2005 No body comp, data taken from websites 40% of top high school football recruits weighed in >300 pounds Scripps Howard News Service 2006
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Yet, What do we do for the BIG Guys? EDUCATE them about increased risk for heat illness, asthma, future obesity, cardiac death Emphasize gain LBM Assess body composition, performance parameters, injuries Teach that bigger is not necessarily better (OK if genentics support) Make health a priority or at least on the radar
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First Things First… Must eat breakfast everyday Eat every 3-4 hours to keep blood sugar level Stay hydrated through day
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If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." Hippocrates c. 460 - 377 BC
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