Some Useful Websites Tips and Tools Search –Nutrition

Some Useful Websites

• www.coach.ca

• Tips and Tools Search – Nutrition

• www.gatoraide.com

Performance Enhancement, Lifestyle & Substance Use.

Making the right choices.

Consistent Quality Training with Good Rest and Nutrition

Consistent – 12 months, a plan for training for 12 monthsQuality – expert advice Rest – Sleep, recovery time, restNutrition – Food is fuel, a meal plan

The Starting Block

Lifestyle Management

• Athlete Performance is all about Lifestyle – Consistent Quality Training with Good Rest and

Nutrition – Control your lifestyle

• The practice of handling, supervision, or control of a way of life or style of living that reflects the attitudes and values of a person or group

• Your attitudes and values need to in line with achieving a performance enhancing lifestyle – year long.

Self-Esteem and Athlete Success

One's expectation about future success are based on one's past experience.

• Self-esteem "the disposition to experience oneself as competent to cope with the challenges of life and as deserving of happiness"

• Self-esteem changes beneficially when success is improved relative to expectations.

WANT TO

SHOULD DO

MUST DO

Useful Websites

• WADA (World anti-doping agency)– http://www.wada-ama.org/en/

• Canadian Centre for Ethics in Sport– www.cces.ca– DID Drug Information Database– Therapeutic Use Exemption forms

• Supplements and Herbals– No single website and most are manufacturer webs

“Starts” at

Montreal

Laboratoire de contrôle du dopagePointe-ClaireQuébec H9R 1G6CanadaE-mail: christiane.ayotte@iaf.inrs.ca

All Olympic Sports & others

Adverse Analytical FindingBack to CCES then to Sport then athlete

Prohibited substances

Category Example

Stimulants Ephedra but NOT pseudoephedrine!

Midol Extra Strength – PMS is also banned.

Narcotics Morphine

Cannabinoids Marijuana – why? Ross? Embarrassment.

Anabolic Agents Stanozonol, Testosterone derivatives

Glucocorticosteroids inhalers, sprays, drops, tablets and injections

Peptide Hormones EPO

Beta-2 agonists Asthma pump

Agents wih Anti-Oestrogenic Activity

Prohibited in males only

Masking Agents Diuretics

1. May be performance enhancing, 2. harm to athlete, 3. against spirit of sport

Canadian Centre for Ethics In Sport

• 2279 doping tests in 2004/2005– 80% unannounced remainder in competition

• 26 violations (1 steroid, 20 marijuana, 2 cocaine, 2 ephedrine, 2 prednisone or like, 2 refusals)

• 0.04% steroid detection• 1481 TUE (asthma meds) and 132 TE (other

more powerful prescribed meds)

2004 Athens Olympics 17/2796 positive (0.6%)

Fair Play Legal Performance Health Medical Safety Financial

• Fair Play – is it against rules of sport?• Legal – is it against rules of law?• Performance – will it aid my performance for

sure? Or degrade it?• Health – are there benefits to my health?• Medical – are there side effects? Short term,

long term, or as yet unknown! • Safety – will I hurt someone else by using it?• Financial – how much does it cost and could I

use my money more wisely?

Fair Play Legal Performance Health Medical Safety Financial

Fair Play Legal Performance Health Medical Safety Financial

Fair Play Legal Performance Health Medical Safety Financial

Fair Play Legal Performance Health Medical Safety Financial

• Teens' Herbal Product Use Associated With Illicit Substance Use

• Article Date: 26 Mar 2006 March in the Journal of Adolescent Health.

The study found that teens who have ever used herbal products are:

* 4.4 times more likely to have ever used inhalants* 4.4 times more likely to have ever used LSD, PCP, ecstasy, mushrooms, and other illegal drugs* 5.9 times more likely to have ever used cocaine* 6.8 times more likely to have ever used methamphetamines* 8.1 times more likely to have ever used IV drugs* 8.8 times more likely to have ever used heroin* 14.5 times more likely to have ever used steroids

than teens who have never used herbal products.

Fair Play Legal Performance Health Medical Safety Financial

Alcohol• Calories in Beer (12 oz. Serving)

– Regular Beer: 150 calories – Light Beer: 116 calories – Ale: 126 calories – Stout: 178 calories

5 beer nite = 750 cal

• Calories in Table Wine (5 oz. Serving) – Dry White (e.g. Sauvignon Blanc, Chardonnay): 110 calories – Off Dry (e.g. Reisling, Chenin Blanc): 118 calories – Muscat: 130 calories – Dry Red (e.g. Syrah, Pinot Noir, Cabernet Sauvignon): 114 calories

One 750 ml bottle about 25 oz = 5 small glasses = 550 cal

5 drinks a night

• 1 X per month – 2 days decreased performance

= 24 days of self-induced flu

• 2 X per month = 48 days lost • Weekly! 104 days or 1/3 of year!

Reduced training to 11/12 or 10/12 months.

But yet looking to not get sick and use unsubstantiated substances to fend of illness!

Fair Play Legal Performance Health Medical Safety Financial

Fair Play Legal Performance Health Medical Safety Financial

Fair Play Legal Performance Health Medical Safety Financial

White Willow Bark is often combined with caffeine and ephedrine for a powerful fat burning effect. – website advertisement!

Ephedrine is banned in sport! Is a herbal decongestant. Stay clear of herbal nasal decongestants.

Fair Play Legal Performance Health Medical Safety Financial

Salt and Mineral Replacement

• Salt needs are met or exceeded by meals

• Iron - Deficiency due to decreased intake or increased loss

• Vitamins - Supplementation is not necessary on well-balanced diet unless clear deficiency is known

Minerals

• Commonly lacking in American diet– Iron, calcium, potassium, magnesium

• Food sources-– Iron- meant– Calcium- low/fat free dairy products– Potassium- green leafy vegetables, bananas– Magnesium- whole grains and leafy

vegetables

Iron and the Athlete

• Twenty-two percent of women in the United States are iron deficient. Iron deficiency adversely affects immune function as well as physical and cognitive performance. The risk of developing iron deficiency is present for female athletes, this risk can be minimized with proper nutritional guidance.

• Recommended dietary modifications include (1) heme iron consumption, (2) ingestion of vitamin C and protein with meals, and (3) discontinued tea and coffee consumption with meals.

• Supplementation is not indicated without adopting changes indicated above.

Iron: What is it good for?

• Iron is a mineral that is found in hemoglobin

• Hemoglobin helps to transport oxygen to our body’s cells

• Oxygen is necessary for the conversion of food into energy

• It makes red blood cells red

Deficiencies of Iron

• Not enough oxygen arrives in the cells → not able to burn energy

• Iron-deficiency Anemia: iron levels are too low

• Anemia can also be caused by other factors as well: – thalassemia– not enough vitamin B12 or folic acid– excessive bleeding, menstruation

Symptoms of Anemia

A blood test is the only way to diagnosis iron-deficiency anemia.

• lack of energy, feelings of tiredness• higher incidence of infections• pale skin color• dark circles under the eyes• swollen tongue • thin fingernails

Dietary Reference Intakes

Gender/Age Group Iron (mg) per day

Male, 14-18 11

Male, 19-50+ 8

Female, 14-18 15

Female, 19-50 18

Female, 50+ 8

Female, Pregnant 27

Female, Lactating 10

Reading Food Labels

• “% DV” is based on 18 mg per day

• So 4% iron = 0.72 mg iron

(0.04 x 18 = 0.72)

Two Types of Iron

• Heme Iron: a form similar to what our body uses; more absorbable– found in animal products: red meat, fish, and

poultry

• Non-heme Iron: a plant-based form that is less absorbable by the body– found in beans/legumes, whole grains, nuts,

and some fruits & vegetables

Heme Iron In Foods

Chief sources ( >4 mg per serving)(all serving sizes are 3 oz cooked)

• clams: 11+ mg

• oysters: 7 mg

• game (elk, moose, venison): 6-7 mg

• duck, pheasant: 6-7 mg

• organ meats (liver, kidney): 5-7 mg

Heme Iron In Foods

Moderate sources (2-4 mg/serving)(all serving sizes are 3 oz cooked )

• sirloin, tenderloin, steak: 3 mg

• scallops: 2.5 mg

• shrimp: 2.5 mg

• ground beef: 2 mg

• pork: 2 mg

Heme Iron In Foods

Minor sources ( < 2 mg/serving)

• tuna, 3 oz: 1-2 mg

• poultry (chicken, turkey), 3 oz: 1 mg

• egg, 1 large: 1 mg

• mackerel, cod, salmon, halibut, 3 oz: 0.5-1 mg

Non-Heme Iron In Foods

Chief sources ( > 4mg per serving)• carob chips, ½ cup: 20 mg• Total cereals®, Frosted Mini Wheats® (dry),

1 cup: 15-18 mg (read label)• soybeans, 1 cup cooked: 9 mg• Cheerios®, 1 cup dry: 8 mg• lentils, 1 cup cooked: 6.5 mg• Carnation Instant Breakfast®, 1 pkg: 4.5 mg

Non-Heme Iron In Foods

Moderate sources (2-4 mg/serving)• spinach, 1 cup cooked: 4+ mg• Quaker® instant oatmeal, 1 pkt: 3.8 mg• prune juice, 1 cup: 3 mg• apricots (dried), ½ cup: 3 mg• baked potato w/ skin: 3 mg• dry beans, ½ cup cooked: 2.5 mg• raisins, 2/3 cup: 2 mg• collard greens, 1 cup cooked: 2 mg

Non-Heme Iron In Foods

Minor sources ( < 2 mg/serving)• wheat germ, 3 Tbsp: 2 mg• spinach, 1 cup raw: 1.5 mg• whole wheat bread, 2 slices: 1.5 mg• pasta, enriched, ½ cup cooked: 1 mg• rice, white or wild, ½ cup cooked: 1 mg• nuts, 1 oz w/out shells: 1 mg• dates, ½ cup, dried: 1 mg

Enhancing Iron Absorption

• Non-heme iron absorption can be increased by:– eating them with heme-iron foods– pairing them with vitamin C rich foods (e.g.

OJ, citrus fruits, strawberries, tomatoes, peppers, pineapple, etc)

– using stainless steel or cast iron cookware

Getting Non-Heme Iron

• tomato-based chili w/ beans & meat• breakfast cereal w/ a glass of OJ and

strawberries• red peppers or broccoli w/ whole-grain pasta• lemon juice on cooked spinach• peanut butter sandwich w/ an orange• cooking in cast iron skillets w/ tomatoes, vinegar,

or citrus juice

Absorption Reducers

• Coffee and tea– tannins and polyphenols block it

• High-calcium foods– calcium competes for absorption with iron

across the intestinal wall

• Antacids– neutralizes the stomach acids needed for

absorption

Tips for Maximizing Iron

• Skip the cheese when eating a hamburger, sandwich, chili, or beans

• Drink milk in between meals of high-iron foods instead of with meals

• Drink coffee or tea apart from meals

Iron Supplements

When food-based sources of iron are not enough:

• ferrous sulfate is the most easily absorbed form of iron– absorbed 3 times better than the others – Ferrous gluconate is less side effects

• check the dosage: usually 15–30 mg• take them on an empty stomach

– either between meals or before bed

Iron Supplements

• take them with water or juice– avoid milk, coffee, or tea

• consider a slow-release form if it causes stomach upset

• drink plenty of water to avoid constipation

• keep them out of the reach of children

Iron Supplements

• the “Upper Limit” = 45 mg per day– set by the National Academy of

Sciences

• Excessive amounts → iron acts as a “pro oxidant”– damages cell walls– can increase risk of heart disease and

cancer

Performance Enhancement Tips

• Hydration – number 1 cause of performance decrease

• Food Rituals (training and competition)– Pre– During– Post

• Protein – How much, too much, when

• Meal Plan for training & competition

Training and comp hydration & fueling rituals must be established and used year long.

Body Composition

• most methods consider body having two components:– fat component, i.e. fat mass– fat-free component, i.e. fat-free mass (FFM)

• body fat % is the % of total body weight– average values: women, ~25%; men ~15%– minimal values: women, 8-12%; men – 5%– considered obese: women, >30%; men >20%

• essential and non-essential fat

Reference body composition components for men and women

Ratings of % Fat (ages 20-29 yr)

Rating Men Women

Excellent 6-9 10-17 Good 10-14 17-21 Acceptable 15-19 21-25 Too Fat 20-22 27-32 Obese >22 >32

Body Composition and Sport Performance

• clear relationship between low % fat and better performance• Question: What is ideal % fat?• potential consequences of large weight loss:

– chronic fatigue– Female Athlete Triad

– FORM FOLLOWS FUNCTION NOT the other way around!

– Don’t change your weight to make things better – train and eat right and the body comp will follow.

Weight Loss for Athletes

• When is the best time for athletes to try to lose weight?– Off Season– Beginning of the season before competition

• What is a healthy goal?– ½ to 1 pound per week

Caloric Balance

Energy ExpenditureEnergy Intake

1. Exercise2. Activity of Daily Living3. Resting Metabolic Rate

1. Over-consumption2. Recommended Caloric Intake

+ 150 kcals/day

15.5 lbs fat/year

Caloric Balance“Lifestyle Intervention”

1. Exercise2. Activity of Daily Living3. Resting Metabolic Rate

1. Over-consumption2. RDA Caloric Intake

Energy ExpenditureEnergy Intake

Water

• Makes up 50-60% of the body• Live up to 50 days without food; Only few

days without water• Used in digestion and absorption • Used as transportation of substances

throughout body• Regulate body temperature

Water

• Foods and fluids provide 80-90% daily value intake

• Men-– 3.7 Liters; 3.0L from beverages (13 cups)/day

• Female- – 2.7 Liters; 2.2L from beverages (9 cups)/day

• Exercise and living in hot climates recommend more water intake to prevent dehydration

Fluid Replacement

• Dehydration of 1-2% of body mass begins to compromise function– Also increased risk of heat illness

• Not only hot-weather athletes are in danger of this dehydration

Fluid Replacement

• Begin all exercise sessions hydrated– Body weight– Urine Color

• Pre-exercise hydration– 2-3 hours before: 500-600 mL– 10-20 minutes before: 200-300 mL

Fluid Replacement

• During Exercise– Depends on the nature of the sport

• i.e. football and track v. soccer and lacrosse

– 200-300 mL every 20 minutes– Also go with individual needs

• Post-exercise– Replace all lost fluid within 2 hours– H20, Carbohydrates and Electrolytes

Fluid Replacement

• Things to watch for:– Thirst– Irritability– Dizziness– Fatigue– Cramps– Headache– Nausea– Decreased

Performance

• Environments to be cautious in:– Humid– Hot– Sunny

Responses to Exercise With

Different Volumes of

Fluid Replacement

Fig 23.7

Hydration

• 1 liter of sweat per hour of training – #1 cause of performance loss– 0.6 to 2.2 liters per hour is the range– So you will loose 1 kilogram of weight every hour if you don’t

hydrate – 1% dehydration is a 4% loss in performance

• 1% is less than a liter of sweat loss without replacement! • Over-heating, reach max heart rate sooner, etc.

• Drink 1 liter per hour! – “Glug, glug, glug” every 10-15 minutes– Have a 1 liter bottle nearby – Pre-hydration – 1 cup – 10-12 cups per day of fluid to keep hydration levels

WANT TO

SHOULD DO

MUST DO

Consistent Quality Training with Good Rest and Nutrition

Pre Fueling

• 3 hours pre– Eat a balanced meal (carbs, fats, protein)

• 2 hours pre- may need to have a bit more carbs but most importantly find the food that works for you in training (no tummy problems)

• 1 hour pre– Find the snack that works for you

PRE FuelingEarly AM Competition and Training• Not eating before AM sessions means you

are training “hypoglycemic”

• low blood sugar – Can’t concentrate– Lack of coordination – Lack of motivation

• Breakfast is an important meal

During Fueling

• Every 30 to 40 minutes you need fuel• Primarily carb based products• Can be fluids or solids

– Whatever works for you (no stomach upset)

• Gatorade, poweraide, or similar products– Benefit of having fluid replacement as well– Try it in training first before you use it in competition

• Second half will be better with carb use than if you took nothing at all “but I can work out for two hours without it”

Post Re-Fueling

• 10-40 minutes after • Need carbs and protein (3:1 to 4:1 ratio)

– Pure carbs if nothing else – Carbs replenish muscle glycogen stores

(muscle pancakes) for the next workout or competition

– Doing 2X/day or everyday training this is vitally important!!!!

• If you have a day of rest between this does not matter

What do I take?

• Learn to read nutrition labels

• 1 cup chocolate milk– 8 grams of protein– 23 grams of carbs– 23:8 is 3:1 – No trans fats! Good– 170 kcals – about 17 minutes

of hard work

Protein

• Need 1 to 1.8 grams of protein per kilogram of body weight per day – 70 kg person needs 70 grams to 126 grams

per day– 1 can tuna is about 20 grams– Use as an insurance policy against too little

protein (One 20 gram serving extra every other day). Just like you would use a vitamin tablet.