Eating for Performance

Jennifer Kienlen, RN, CNRNBoise State University

November 2012

Sports Nutrition Studies for High School Athletes• Increase in competitiveness of HS sports has lead to an

increased # of studies looking at the unique nutritional needs of HS athletes

• Growth & development as well as gender difference focus• Nutritional knowledge is often based on myth, not science• Nutrition information comes from sources other than the

experts

Energy = Performance• In order to take your athletic abilities to the highest level your

body must have energy!• HS students juggle incredibly hectic schedules and must be

prepared to take on the responsibility to provide their bodies with energy in order to make it through training, competition and recovery periods.

• Knowledge, planning, and preparation become one of the key pieces of athletic training if peak performance is to be achieved

• Timing of meals & snacks can improve performance and stamina

• Food choices + hydration + rest + life balance = Energy

Energy Sources

• Carbohydrates (CHO)

• Protein

• Fats (Fatty acids/triglycerides)

Energy Sources: Carbs• Stored as glycogen• Preferred immediate energy source• Carbs provide the energy to fuel muscle contractions• Carbs provide energy more rapidly to working muscles than

proteins or fats

Energy Sources: Simple Carbs• Choose wisely!!

• One source is likely to be stored as fat when taken in too large of quantities or when immediate glucose is not needed and does not provide nutrients, vitamins, or minerals

Energy Sources: Complex Carbs• The other choices help to provide needed micronutrients,

vitamins and minerals while providing an energy source for muscles and the brain

Counting Carbs• 1 serving = 15 gms of carbs• Serving size depends on the food choice• 1 slice whole grain bread• 1 tortilla• 1/3 cup of cooked pasta• ¼ bagel (whole bagel = 60gms carbs)• ½ cup starchy vegetable (potato, corn, peas)• ½ banana• 15-20 grapes• ½ c cooked green beans• ½ c cooked plain oatmeal• 6 oz (3/4 c) light fruit yogurt (Yoplait Light)

Energy Sources: Protein • Proteins provide the body with the amino acids needed to

make and maintain tissues (muscle, bone, tendons, hair, skin)• Often mistaken by athletes as the primary source of energy

needed for strength or endurance training• Not a primary source of fuel for muscles• Timing of protein intake is essential to recovery and muscle

repair• There is a limit on protein synthesis that can occur at any given

time in the body• If protein intake is too high, the by-products of protein

breakdown can lead to dehydration, ketone build up and kidney disease

Energy Sources: Protein• Strength training athletes need approx 1.4-1.8 gms/kg (2.2 #s)

of protein a day (75kg=165#= 105-135 gms/protein/day)• Endurance training athletes need approx 1.2-1.4 gms/kg of

protein a day (75kg=165#= 90-105gms/protein/day)

How much protein is in that?• 3 oz (about the size of your palm) serving of either fish,

chicken, turkey or beef = 21 gms of protein • Milk, 8 oz = 8 grams• Tofu, 3 oz = 15 grams• Yogurt, 8 oz = 8 grams• Cheese, 3 oz = 21 grams• Peanut butter, 2 tbsp = 8 grams• Eggs, 2 large = 13 grams • Nuts, 1 oz = 6-8 grams• Pumpkin seeds, 1 oz = 8 grams

Energy Sources: Fat• Dietary fat gets blamed for many different health problems,

but it is an essential nutrient for optimal health, strength and endurance

• Essential fatty acids provide muscle energy for low-intensity activity or prolonged exercise

• Types• Saturated: Solid at room temp; high intake leads to heart disease;

limit to no more than 10% of total daily calorie intake• Unsaturated: Liquid at room temp; typically from plant sources;

reduce cholesterol and heart disease; many health benefits• Trans fat: When unsat fat is created to be solid at room temp;

intake should be very limited due to increased health risks

Energy Sources: Fat• Saturated and Trans Fats: Hard to stay away from because they

taste good; some saturated fats are good sources of protein• Watch for trans fats in packaged foods, fast foods, frozen

dinners• If you must indulge: limit intake of trans fats found in fast

foods, candy bars, fried foods, pizza, cheeseburgers, etc to ONCE A WEEK!

Fueling the body

• What you eat affects not only your performance, but your overall health

• In order to be the best you have to eat differently than the rest

• Poor nutrition and poor hydration lead to prolonged poor performance, fatigue, weight loss and long term health problems

• What you eat is as important as when you eat• Training, Competition and Recovery each require different

combinations of carbohydrates and proteins to maximize glycogen stores in the muscle

Training and Competition in the Male HS Athlete• Often times sports nutrition experts separate training from

competition in the college or pro athlete• Research indicates that training sessions for HS athletes are

just as intense if not more intense than game day competition• For meal and snack timing for the male HS athlete training and

competition are used interchangeably

Timing of Meals: Pre-Game• Goal of meal timing is to maximize/replenish glycogen stores

prior to intense muscle use• Pre-game/exercise meal• 2-4 hours before• Low in fat and fiber to reduce gastric upset• 1-2 gms/kg carbs with .15-.25 gms/kg lean protein

• Pre-Game Snack• 30 min – 1 hour before• 1 gm CHO/kg• Good time for sports drinks or juice, or low protein energy bar

• Water intake throughout the day should remain a priority!• So what about “carb-loading”?

Timing of meals: During Game• The focus during competition is to actively replace fluids lost

through sweat• Bring your own water bottle• Primary intake of carbs should come in the form of sips of

sports drinks if competition lasts more than 1 hour• Sports drinks that supplement electrolytes lost through sweat are

beneficial, but often over used• Water should be consumed periodically throughout game

time- 5-10 oz water every 15-20 minutes if possible

Timing of Meals: Recovery• The MOST important phase in regards to sports nutrition• Extensive studies show that a significant amount of carbs with

15-20 gms of protein 15-30 minutes after competition or practice is absolutely essential to improving and sustaining athletic performance and preventing fatigue!

• It MUST be within the first 15-60 minutes after a game to rapidly replenish glycogen stores in the muscle

• 15-20 gms of protein during this time frame prevents muscle breakdown and assists with muscle building and repair

• The recovery phase continues for about 18-20 hours

Timing of Meals: The PlanPre-Game/Exercise Plan

• Night before: Healthy meal with complex carbs, healthy fats, protein, water

• AM meal: Whole grains, protein, fresh fruit, milk, water

• Snack: Fresh fruit or snack bar, water• Lunch (3-4 hrs before game): 1-2gms

carbs/kg with .15-.25gms protein/kg, 17-20oz water

• Snack: (0.5-1 hrs before) 1-2gm carbs/kg, 5-10oz water

• If it is a long trip to the game bring fresh fruit, energy bar or juice and water

Recovery Period

• 15-60 minutes post game: 1-2gms carbs/kg with no more than 15-20gms protein, water. Recommended is 8oz of chocolate milk

• 2hrs post game: full meal with a mix of complex carbs and 15-30gms of protein and healthy vegetables, water

• Recovery phase can last for greater than 20 hours, make sure you refuel with carbs and plenty of water to reduce fatigue and improve next day performance

Putting Recovery First• Recovery nutrition has to be planned• #1 Choice for the 15-30 minute window post game is…..• Easy to pack post-game food for the ride home• Apple or banana with peanut butter• 1 oz Beef Jerky with ½ c grapes• Dried fruit and nuts• Recovery Bar with an orange• PB and honey sandwich• Bagel with peanut butter• Coconut water, crackers, string cheese

A Word About Ergogenic Aids• Eat right first and you won’t need to supplement• Energy drinks can lead to heart palpitations, seizures, cardiac

arrest and even death when used to increase energy and performance while training and/or competing

• Steroid use has a long list of known side effects• Most ergogenic aids are banned by the NCAA• Protein supplementation is not necessary as dietary intake is

typically adequate.

Questions?