Nutrition Clinic_presentation_XC2015

1. Nutrition for Performance & Health Canisius Cross Country 2015

2. Importance of a Healthy & Balanced Diet Improved health status and well being Adequate energy for day-to-day activities, exercise and brain function Enhanced athletic performance Maintenance of lean body tissue Prevention of chronic disease

3. Carbohydrates Primary and preferred source of energy for working muscle and brain Should make up 45-60% of daily caloric intake High Quality Carbs Whole grains: rice, quinoa, 100% whole wheat, oatmeal, cornmeal Fruits and vegetables

4. Carb Loading For races under 1 hour in length, it is unnecessary to carbohydrate load. Eating BALANCED is key for optimal performance. N ight before morning race/ morning of later race choose high quality carbs, a good source of lean protein, and fruits or vegetables. Choose foods that are easy to digest!! Do not stuff yourself!

5. Fats Structural component of cell membranes and hormones that regulate bodily processes; aid in absorption of vitamins; secondary source of energy Should make up 20-35% of daily caloric intake High Quality Fats: Oils (liquid at room temp), oil-based dressings Nuts, nut butters, seeds Seafood Butter*

6. Protein Structural component of muscle tissue, cartilage, enzymes and hormones, cellular communication and metabolism mechanisms Should make up 10-35% of daily caloric intake It is recommended that endurance athletes consume 1.2-1.4 g/kg per day

7. Calculating Protein Needs Based on 120lb individual 120lb/ (2.2kg/ lb ) = 54.55kg 54.55kg x (1.4g/kg/d) = 76.37 = 76g protein per day

8. High Quality Animal Sources of Protein Poultry Pork Seafood Eggs Dairy Venison Red meat (every so often)

9. High Quality Plant-based Sources of Protein Legumes (chickpeas, black beans, kidney beans, edamame , lentils, peanuts, peas) Nuts, nut butters, seeds Tofu Quinoa NOTE: Legumes, nuts and seeds should be paired with a whole grain source in order to be made into a bioavailable, complete protein

10. Iron It is a myth that you must eat red meat multiple times a week in order to maintain sufficient iron levels Iron is needed for oxygen transportation by red blood cells A healthy, balanced, varied diet provides adequate amounts of iron Sources: Leafy green vegetables Legumes Whole grains Nuts and seeds Quinoa Lean, white meats and seafood Eggs

11. Calcium Essential for building and maintaining strong bones; helps with muscle repair and contraction Besides dairy, calcium can be found in the following plant-based sources: Leafy green vegetables Broccoli Almonds Non-dairy, fortified milks Soy products Salmon Fortified o range juice

12. Nutrient Density F oods that provide a sufficient amount of macro- and micronutrients, and are relatively low in calories Simple sugars and products that contain them provide a lot of EMPTY calories: quick burning carbs that do not provide nutritional benefits or sustained energy Ex: soda, candy, some juices, processed snacks, alcohol

13. Choose foods that are nutrient dense and minimally processed, with little or no added fat, sugar and sodium to most efficiently fuel your running bodies!

14. Food Attitudes & Common Misconceptions

15. Carbs & Fat are Bad Carbohydrates and dietary fat s are not bad for you– the TYPE of source of carbs and fat you choose to eat, though, does make a difference on your overall health and performance Choose whole grains Choose oils, nuts, seeds and fish for healthy fats low in saturated fat

16. When your body does not receive enough energy from carbohydrates and fat, it begins to break down its protein– this means that muscle tissue is broken down, including muscle tissue from the heart! Broken down muscles = a weaker body and slower times!

17. Good & Bad Foods Technically, there are no good and bad foods Everything can be enjoyed and worked into a healthy diet and lifestyle. The key is moderation! You don’t have to sacrifice your favorite foods, but you may need to adjust how often and how much you eat of them!

18. Thinner is Better & Faster Calorie restriction tells the body to conserve energy I t slows its metabolism to maintain energy reserves and a healthy body weight. Calorie restriction inevitably sabotages performance. Sustaining a ‘lean-as-possible’ body composition is as unrealistic as maintaining peak fitness– neither condition is beneficial in the long run!

19. Body Image Not all bodies are the same– we all have different, genetically determined body types. Elites did not look like they do now in college– it takes a long time for the body to adapt to training and a certain type of lifestyle.

20. Think FIT, not Thin. Instead of focusing on how you could change your body, focus on what you can do to improve its fitness and make it stronger! Thinner does not mean faster. Low body weight results in weaker muscles, more brittle bones, inability to concentrate, crashing & burning, and long term health consequences

21. Emphasize What Your Body h as the Potential to Do! Run faster! Concentrate longer! Think clearly! Be happy and social! Reach long term goals! Sustain an active and long life!

22. Don ’ t Talk Body Talk Try to avoid comparing and commenting on your body, your teammates’ bodies and other runners’ bodies Negative comments are the stepping-stones toward a negative self-image and mindset related to food and physique. For the success and well-being of yourself and your teammates, creating a body-positive atmosphere is essential .

23. Eating Disorders Life threatening mental illnesses in which an individual has a very unhealthy relationship with food, distorted body image, and rigid personality traits.

24. Prevalence Anorexia 4% females 1.5% males Bulimia 39% females 14% males Seen more in sports that emphasize appearance, weight and/or individual performance.

25. Anorexia Intense fear of gaining weight or being fat Disturbance in the way individual sees their body Weight loss to less than 85% of body weight & refusal to maintain healthy weight Absence of at least three consecutive menstrual cycles Denial

26. Anorexia: What to Look For Significant weight loss and loss of hair Cold hands/ feet and extreme sensitivity to the cold Layered baggy clothing Light headedness, inability to concentrate Compulsive exercise and food rituals Recurrent injuries and stress fractures Distorted perception of body, fear of fatness Nervousness and anti-social behavior at mealtimes

27. Bulimia Recurrent episodes of binge eating Compensation for food binge to prevent weight gain (purging) Binging and purging at least twice a week for three months Evaluating self-worth according to body shape and weight

28. Bulimia: What to Look For Weakness, headaches, dizziness, depression Swollen glands in neck, damaged tooth enamel, blood shot eyes Difficulty swallowing and retaining food Odd behavior regarding food Consistently goes to bathroom after mealtimes Extreme concern about body weight, shape and physical appearance

29. Health Complications Anorexia is the leading cause of death among mental disorders. Both conditions put the individual at risk for infertility, bowel and digestive issues, osteoporosis, heart failure, damaged internal organs and premature death when conditions are prolonged.

30. Performance Complications Decline in performance and/or inability to improve Delayed recovery from workouts and races At much greater risk for stress fractures P ulled from participating in their sport by a coach, physician or their parents Female Athlete Triad

31. How to Help Express concern carefully: emphasize worry about their health F ocus on life issues, not food issues Suggest unhappiness as reason for seeking help Be supportive and sympathetic Seek help from others: coaches, parents Be patient

32. Prevention Discourage idea that “thinnest is fastest” Emphasize fitness and health over ‘skinny’ Be careful how you acknowledge weight loss—it’s not always good, it’s not always bad Positive person-oriented coaching style Healthy team attitudes toward size and shape Emphasize factors that contribute to personal success (motivation, enthusiasm) Aim to be educated, open and supportive of the changing female body

33. Life Beyond Collegiate Competition The food/nutrition habits you implement now are the ones that will stick with you! Fuel your body well to keep it strong and able to maintain a healthy, active, long and fulfilling life!