Sports-Nutrition_paula. Power Point Presentation

Conpetition Meals and Supplements in Sports Nutrition

1. Competition Meals and Supplements by: Paulita C. Acosta RN,MAN SDO NURSE II

2. Possess genetic endowment (anatomical & physiological characteristics) Lead them to gain success at any level of competition However, similar genetic potentials and level of training ATHLETES

3. ATHLETES Explore means to: gain competitive edge boost energy levels address longevity concerns Maximize potentials by exposure to biochemical, physiological and psychological training

4. ERGOGENIC AIDS “ENHANCE ATHLETIC PERFORMANCE ” Designed to enhance the application of specific forms of energy, depending upon the requirements of a specific activity

5. ERGOGENIC AIDS 1. Mechanical or Biomechanical Aids - provides mechanical advantage e.g., US$45,000 Bicycle & Lightweight Running Shoes Dr. Melvin H. Williams, PhD, FACSM, Nutrition For Fitness & Sports, 1995

6.  Ergogenic aid is a substance, technique or piece of equipment used in an effort to improve performance.  Ergogenic aids can increase physical power or energy production, enhance mental strength, or provide a mechanical edge.  The most often used and abused ergogenic aids are nutritional ergogenic aids.

7. 2. Pharmacological Aids: - anabolic steroids, several classes of stimulants, narcotics and depressants, diuretics, and for some sports, alcohol and Beta blockers Dr. Melvin H. Williams, PhD, FACSM, Nutrition For Fitness & Sports, 1995

8. 3. Physiological Aids: - d esigned to influence directly a particular physiological process necessary for a specific activity e.g. legal – high altitude training prohibited - blood doping by resultant increase in RBC and Hemoglobin

9. 4. Psychological Aids : Psychological energizer used to maximize energy Psychological tranquilizers used to elicit calming effect, reduce anxiety levels e.g., hypnosis, mental imagery, stress management, thought control & concentration training

10. 5. Nutritional Ergogenics Nutrients provide energy for the human systems: regulate energy yielding systems provide for growth, development & repair of body tissues - Currently regarded as one of the most important contributing factors to success in a given activity”

11. Sports Nutrition  A study involving the application of nutritional principles to enhance sports performance - Williams, Melvin

12. Change  Athletes need to match their nutritional intake to the demands of their training in order to achieve peak performance.

13. Lack of calories Poor performance Fatigue Low body weight

14. Energy from Food  M acronutrient  c arbohydrates, protein and fats  (provide energy) Micronutrient  vitamins and minerals  (do not provide energy)

15. Training / Competition Diet  Pre-event meals before training  During training meals  Post-event meals or recovery meals after training

16. Carbohydrates for Exercise  Carbohydrate is the master fuel for athletes  Glucose (blood sugar)  Muscle glycogen and liver glycogen

17. Rice or bread or noodles (complex carbohydrate) Glucose (b l oodst r eam) a. Cells b. Liver and muscle (glycogen) c. Adipose tissue (fat)

18. COMPLEX CARBOHYDRATES Bread Rice C orn Crackers Noodles Potatoes Vegetables SIMPLE CARBOHYDRATES Candies Table Sugar Honey Chocolates Soft drinks Fruits Milk Some Vegetable

19. Carbohydrate Recommendation  3 to 5 grams of carbohydrates per pound of body weight  7 to 11 grams per kilogram of body weight or 6 to 10 grams per kilogram of body weight  Ex: 150 lb athlete  150lb x 3grams = 450grams  150 x 5grams = 750grams

20. Meal 574 grams CHO Meal Breakfast Rice beef garlic tapa Papaya 4 cups 3 MBS 2 slices 184 g - 20 g AM Snack Pancit Bihon Pandesal 1 cup 3 (small) Pieces 23 g 23 g

21. Lunch Rice Beef Steak Vegetable g uisado Banana 3 cups 3 MBS 1 cup 1 piece 138 g - 3 g 10 g PM Snack bread Sotan g hon 3 pieces 1 cup 45 g 23 g

22. Dinner Rice Grilled Stuffed Bangus Chopsuey Mango 2 cup 2 slices 1 cup 1 slice 92 g - 3 g 10 g

23. Protein 10 to 15% of total calories = adult 10 to 20% of total calories = children and adolescent

24. Potential Problems with High Protein Diets  E xcess protein is converted to fat.  Increased protein in the diet may inhibit the replacement of muscle glycogen.  Takes longer to digest if used as a pre-game meal.

25. Potential Problems with High Protein Diets  Excess protein is converted to fat.  Increased protein in the diet may inhibit the replacement of muscle glycogen.  Takes longer to digest if used as a pre-game meal.

26. Fat For Exercise  Important fuel source for prolonged activities.  Slow source of energy.

27. Benefits Of Eating During Extensive Exercise  Maintain normal blood sugar  Provide energy  Prevent Dehydration Who Will Benefit? Event that lasts for more than 60 to 90 minutes

28. Sports longer than 90 minutes  A carbohydrate intake in the range of 30-60grams per hour (100 to 250 calories) works for most athletes; or  Consume 0.7 gms. per lb. body wt

29. Nutrition For Recovery  T o reload, supply and refuel the muscle glycogen lost during training.  To replace fluids and electrolytes lost in sweat.  To repair and manufacture new muscle protein, red blood cells and other cellular components.

30. Physiologic and Metabolic Changes During Vigorous Exercise  Hormone fluctuations  Muscle protein degradation  Depression of the immune system

31. Recovery Carbohydrates  Consume carbohydrates within 30 minutes after exercise  to restore glycogen loss  rebuild muscle tissue

32. Sample Recovery Snacks Containing 75 grams Carbohydrates  2 slices of bread (23gms)  2 tsp of jam (5gms)  1 cup pasta / spaghetti (23gms)  1 pc banana (10gms)  1 (8oz) sports drinks (14gms)

33. Recovery Nutrition  Protein Enhances Muscle repair Lessens muscle soreness Improves muscle strength Stimulates the release of insulin

34. Recovery Nutrition Combination of protein and carbohydrate is more important than either macronutrient independently. Muscle Repair and Building Both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise

35. Foods Providing Approximately 10 grams of Protein  40g of cooked lean beef/pork  40g skinless cooked chicken  50g of canned tuna or cooked fish  300 ml of milk/glass of chocolate milk  300ml flavored milk  1.5 slices (30g) of cheese

36. Recovery Protein  a good ratio is 1 gram of protein for every 3 grams of carbohydrates  a slice of chicken w/ 2 slices of bread  spaghetti with tomato sauce and little lean meat

37. Sample Recovery Snacks

38. Sample of Recovery Foods Food Items CHO (gm) PROT (gm) Na (mg) K (mg) 2 cups spaghetti with meat balls & tomato sauces 78 38 2,018 1,332 2 glasses pineapple juice, unsweetened 64 2 6 670 1 big banana 20 1 1 451 1 cup ice cream 32 5 116 257 2 glasses of fresh orange juice 52 4 4 992 Sources: Nutrition and Diet Therapy, 1994 by Lutz and Przytulski Nutrition for the Food Service Professional, 1997 by Karen Eich Drummond 1

39. Recovery Snacks  Low fat chocolate milk  Sandwiches: Lean ham, lean chicken, tuna, egg  Energy bar  Fruit and smoothies  Sports drinks

40. Recovery Fluids replace 2 -3 cups of fluid per pound of sweat lost. to assure adequate rehydration, urine is clear. best choices: water, watery foods, juices, high-carbohydrate sports drinks.

41. Fluids and Hydration How do individuals know when the are adequately hydrated?

42. Dehydration  T hirst occurs with a 1 percent loss in body weight.  2 to 4 percent losses  physical performance is impaired  irritability, nausea, lethargy  5 to 6 percent losses  impaired temperature regulation and increased heart rate and breathing rates

43. Signs and Symptoms of Dehydration Mild Dehydration:  Thirst, fatigue, decreased appetite, heat intolerance, light headed n es s , sma l l amoun t and very concentrated urine Severe Dehydration:  Difficulty swallowing, shriveled and dry skin, stumbling, sunken eyes and poor vision, delirium, muscle spasms

44. Carbohydrate  stimulates fluid absorption  supplies or maintain energy for muscles and brain  adds flavor to beverage glucose, fructose, sucrose, maltodextrin, glucose polymers (4-8%) (6 – 8%)

45. Sodium (NA)  i mproves beverage taste  stimulates rapid fluid absorption  helps maintain blood volume  reduces the risk of muscle cramps Best time to drink Sports Drinks  during exercise  event longer than 60 to 90 minutes  high intensity and endurance events or sports

46. Should Sports drinks be diluted ?  Sports drinks should not be diluted with water ( or any other beverage). Factors to Consider in Choosing Beverage  Concentration  Intestinal Absorption

47. Concentration and Intestinal Absorption  Carbohydrate solutions of about 6 to 8 percent concentration empty from your stomach very efficiently.  Drinks of less than 6 percent concentration would not supply enough carbohydrates to enhance performance, but would still be hydrating.

48.  Drinks of 10 to 12 percent concentration, such as soft drinks, emptied more slowly and are not as hydrating.  Higher concentration drinks should be avoided, as they draw water into the intestinal tract before being absorbed.

49. Fluid Replacement Beverage  tastes good  does not cause GI distress  promotes fluid absorption  maintains fluid balance  provides energy

50. Hydration Guidelines Summary  Gl ucose dilution should be between 6-8%  Avoid any diuretic stimulation like alcohol, caffeine, tea, regular soda, aspirin or any diuretic pill 24 hours before any competition  Drink on schedule  Urinary output is a good indicator of dehydration  Weigh in before and after exercise  Check urine to monitor hydration tips

51.  The ideal fluid replacement beverage is one tastes good, does not cause gastrointestinal problems & promotes fluid absorption and maintenance extracellular fluid volume, and provides energy to working muscles. Plain water can be effective fluid replacement beverage for many occasions. 

52. Sports supplements (also called ergogenic aids ) are a classification dietary supplements, often designed to have enhance athletic performance T hese products are generally available over the counter without a prescription. TeensHealth Mary L.Gavin, MD January 2015

53. Energy Systems and Sports Performance Supplements Many sports performance supplements are designed to enhance the power output of one of these systems: ATP creatine phosphate system; anaerobic glycolysis or lactic acid system; and the aerobic glycolytic and lipolytic systems. It is important to determine what power systems are predominately utilized during your training and competition efforts.

54. Dietary supplements are not regulated by the Federal Drug Administration (FDA), creating concerns about purity, safety and efficacy. Supplements may contain banned substances even if unlisted on the label or ingredients may adversely interact with medication. Always remember that there are no quick fixes for improving sports performance.

55. Most supplements which claim fat burning/weight loss and pre-workout mixtures are more likely to be contaminated with anabolic steroids, stimulants, and other contaminants – increase the risk of contamination with harmful or banned substances.

56. Do not take a supplement just because a teammate or a competitor is taking it or recommends it. Do not take any supplements that make claims that sound too good to be true.

57. Thank you for listening!