Introduction to Nutrition in the Collegiate Athlete

Enrique Saguil, MD

Integrative Sports and Wellness

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All have 35gm carbs, 35gm sugar, 0g protein

From the CDC website:

• South Beach and Atkins Diet:

• Both are modified versions of a low carbohydrate diet

• Much of weight loss due to low carb intake and can result in lower stored glycogen

• Glycogen is the “electricity” stored in the body’s back up “battery”

Using bmi for risk factor calculating

Body composition analysis

• During sprinting, the energy needed by the working muscles for contraction must be provided at a very high rate. This is achieved mainly through the anaerobic degradation of two compounds stored in the muscles, namely phosphocreatine (PCr) and glycogen leading to lactic acid formation. Phosphocreatine breaks down rapidly at the onset of maximal exercise but can provide enough energy for only 5-10 seconds. Muscle glycogen is also utilized very rapidly at the onset of maximal exercise although there is a progressive decline in energy provision from this fuel. Consequently, as maximal exercise continues for several seconds performance begins to decline even in the presence of adequate glycogen stores, probably due to the depletion of PCr and the accumulation of products of anaerobic metabolism such as lactic acid.

• For these reasons, a high carbohydrate diet consumed at appropriate times before and after exercise (7-10g/kg body weight daily) has to become accepted practice among players. In soccer, for example, players who start the match with low glycogen concentration in the leg muscles, cover a shorter distance and sprint significantly less, particularly in the second half, compared with players who have initially normal glycogen levels prior to the match. In addition, consumption of 6% carbohydrate solution during prolonged high-intensity intermittent running spares muscle glycogen utilization. Thus, it is clearly advantageous for an athlete who participates in multiple sprint sports to increase carbohydrate consumption before, during and after exercise to cope with heavy training and competition.

• Output = Input

• Muscle energy = glycogen storage

• Glucose sustains short energy burst

• Glycogen will cover more endurance activity

• Expenditure depends on storage/supply

• Poor storage will lead to poor long term performance

• Poor endurance will translate to late game loss

• Equally matched teams can be separated by nutrition status

Candace Booth, ND

• Breakfast – protein shake

• Snack – protein bar

• Lunch – veggie/protein (avoid starches)

• Snack – fruit

• Dinner – veggie/starch (dont mix)

What is healthy, what is practical?

• Dietitians of Canada, American Dietetic Association and American College of Sports Medicine

• All agree that physical activity, athletic performance and recovery from exercise are enhanced by optimal nutrition

• Fat, proteins and carbs can be burned as fuels but fats and proteins can’t be oxidized as fast as carbs for high intensity exercise

• Adequate carbs must be consumed daily to restore glycogen

• Low glycogen decreases serum glucose, increases risk for hypoglycemia will decrease endurance

• Protein recommendations are:

1.6 – 1.7 gm protein per

kg of body weight

ie….a 200 lb athlete needs

145-154gm protein/day

Fish,3oz, 21 gmschicken, 3oz, 21gmsturkey, 3oz, 21 gmsmeat, 3oz, 21gmsmilk, 8oz, 8gmstofu, 3oz, 15gms

cheese,3oz, 21gmspeanut butter, 2 tbsp,

8gmseggs, 2 large, 13gms

Carb recommendations vary:

3-4 gm of carbs per pound of body weight per day

ie….. a 200 lb athlete needs 600-800 gm of carbohydrates/day

( 25% post exercise )

Daily caloric intake should be divided into

fats – carbs - proteins

• Fat has 9 calories per gram

• Carbs and proteins have 4 calories per gm

• Most dietary programs list carb intake as the highest at 30-50%

• Proteins and fats both vary between 20-30%

When to eat

• Stomach takes 1-4 hours to digest

• Closer to the event, take things easy to digest- liquids generally faster!

• Pre-event meals should be high in carbohydrates

3-4 hours before competition• Fresh fruits or veggies• Bread and bagels• Pasta with tomato sauce• Baked potatoes• Energy bar• Cereal• Low-fat yogurt• Toast/bread with limited pb, lean meat, cz• 30oz sports drink

2-3 hours before competion

• Fresh fruit

• Fruit or veggie juices

• Bread, bagels

• Low-fat yogurt

• Sports drink

1 hour or less before competition

• Fruit or vegetable juice such as orange, tomato, or V-8

• Fresh fruit apples, watermelon, grapes

• Energy gels

• Up to 1 and ½ cups sports drink

3 days before event (carb loading)

• Reduce exercise to avoid depleating current glycogen stores

• Rest completely 1-2 days before event

• Increase the amount of carbs to 60-70% of the calories you eat (fats=15-20, pro=10-15)

• Watch for wt gain (in form of water), bloating and high sugars.

During event

• Continue with carbs during the event

• 5-8 oz of a carb containing drink every 15 minutes

• More if temp is hot

Avoid fat:

• Fast food

• Hot dogs

• Nachos

• Potato chips

• Candy bars

Post game

• Studies show if not taken within 2 hours, 50% less glycogen stored in muscle (carbs stimulate insulin production which aid in production of glycogen production)

• Combine protein and carb for greater absorption, if taken w/in 2 hours doubles the insulin response

• 4 gms carbs to every 1gm protein but watch rehydration

Products on the market already 4:1

• Endurox r4

• Accelerade

• Powerbar

• Energy gels with adding 1 tbsp of protein powder for every 25 gms carb

•  Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.

Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.

Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, University of Texas at Austin, Austin, Texas 78712, USA.

In the present study, we tested the hypothesis that a carbohydrate-protein (CHO-Pro) supplement would be more effective in the replenishment of muscle glycogen after exercise compared with a carbohydrate supplement of equal carbohydrate content (LCHO) or caloric equivalency (HCHO). After 2.5 +/- 0.1 h of intense cycling to deplete the muscle glycogen stores, subjects (n = 7) received, using a rank-ordered design, a CHO-Pro (80 g CHO, 28 g Pro, 6 g fat), LCHO (80 g CHO, 6 g fat), or HCHO (108 g CHO, 6 g fat) supplement immediately after exercise (10 min) and 2 h postexercise. Before exercise and during 4 h of recovery, muscle glycogen of the vastus lateralis was determined periodically by nuclear magnetic resonance spectroscopy. Exercise significantly reduced the muscle glycogen stores (final concentrations: 40.9 +/- 5.9 mmol/l CHO-Pro, 41.9 +/- 5.7 mmol/l HCHO, 40.7 +/- 5.0 mmol/l LCHO). After 240 min of recovery, muscle glycogen was significantly greater for the CHO-Pro treatment (88.8 +/- 4.4 mmol/l) when compared with the LCHO (70.0 +/- 4.0 mmol/l; P = 0.004) and HCHO (75.5 +/- 2.8 mmol/l; P = 0.013) treatments. Glycogen storage did not differ significantly between the LCHO and HCHO treatments. There were no significant differences in the plasma insulin responses among treatments, although plasma glucose was significantly lower during the CHO-Pro treatment. These results suggest that a CHO-Pro supplement is more effective for the rapid replenishment of muscle glycogen after exercise than a CHO supplement of equal CHO or caloric content.

•  Effects of recovery beverages on glycogen restoration and endurance exercise performance.

Williams MB, Raven PB, Fogt DL, Ivy JL.

Cardiovascular Research Institute, University of North Texas, Health Science Center at Fort Worth, Texas 76107, USA. johnivy@mail.utexas.edu

The restorative capacities of a high carbohydrate-protein (CHO-PRO) beverage containing electrolytes and a traditional 6% carbohydrate-electrolyte sports beverage (SB) were assessed after glycogen-depleting exercise. Postexercise ingestion of the CHO-PRO beverage, in comparison with the SB, resulted in a 55% greater time to exhaustion during a subsequent exercise bout at 85% maximum oxygen consumption (VO(2)max). The greater recovery after the intake of the CHO-PRO beverage could be because of a greater rate of muscle glycogen storage. Therefore, a second study was designed to investigate the effects of after exercise CHO-PRO and SB supplements on muscle glycogen restoration. Eight endurance-trained cyclists (VO(2)max = 62.1 +/- 2.2 ml.kg(-1) body wt.min(-1)) performed 2 trials consisting of a 2-hour glycogen-depletion ride at 65-75% VO(2)max. Carbohydrate-protein (355 ml; approximately 0.8 g carbohydrate (CHO).kg(-1) body wt and approximately 0.2 g protein.kg(-1) body wt) or SB (355 ml; approximately 0.3 g CHO.kg(-1) body wt) was provided immediately and 2 hours after exercise. Trials were randomized and separated by 7-15 days. Ingestion of the CHO-PRO beverage resulted in a 17% greater plasma glucose response, a 92% greater insulin response, and a 128% greater storage of muscle glycogen (159 +/- 18 and 69 +/- 32 micromol.g(-1) dry weight for CHO-PRO and SB, respectively) compared with the SB (p < 0.05). These findings indicate that the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggest that recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement.

Nutrition Team• Enrique Saguil, MD• 630 319 0351• esaguil@cfl.rr.com• By apt, tues at Wayne Densch Sports Center • No charge to student athletes

• Meghan Van Camp, RD,LD• 407 823 5841 • mvancamp@mail.ucf.edu• By apt, no charge to students

• Preeti Wilkhu, RD, LD• 407 823 2701 • pwilkhu@mail.ucf.edu• By apt at 10$ to students

Hitting the wall/bonking …sort ofHitting the wall/bonking …sort of

Sobe Adrenaline Rush• Calories 0• Serving size 1 can [245 ml]• Sodium 125• Potassium 27• Carb 1gm• Sugar 0gm• Vit c 100%• Folic acid 30%• Vit b6 25%• Vit b12 10%• Taurine 1000mg• D-ribose 450mg• L-carnitine 250mg• Inositol 100mg• Guarana 50mg• Panax ginseng 25mg

Powerade lemon-lime

• Calories 60• Serving size 8oz[240ml]• Fat 0gm• Sodium55mg• Potassium 30mg• Total carbs 17gm• Sugars 15gm• Protein 0gm• Niacin 10%• Vit b6 10%• Vit b12 10%

Cytomax citrus blast

• Calories 130• Serving size 20oz[591ml]• Total fat 0gm• Sodium 140mg• Potassium 75gm• Total carbs 32gm• Dietary fiber < 1gm• Sugar 6gm• Protein 0gm

Hi-C flashin fruit punch juice box

• Serving size 1drink box[200ml]• Calories 90• Total fat 0gm• Sodium 15mg• Total carbs 25gm• Sugars 25gm• Protein 0gm• Vit c 100%

MET-Rx protein plus• Serving size 1 bar[85gm]

• Calories 320• Total fat 9gm• Sat fat 6gm• trans fat0g• Chol 10mg• Sodium 260mg• Potassium 140mg• Total carb 32gm• Dietary fiber 2gm• Sugars 2gm• Sugar alcohol 18gm• Protein 32gm• Vit a 30%• Vit c 30%

• Calcium 40%• Iron 10%• Vit E 30%• Thiamine 30%• Riboflavin 40%• Niacin 30%• Vit b6 • Folic acid 30%• Vit b12 30%• Biotin 30%• Pantothenic acid 30%• Iodine 30%• Magnesium 10%• Zinc 30%• Copper 30%

Snickers Marathon protein• Serving size 1 bar[80gm]• Calories 290• Total fat 7gm• Sat fat 2.5gm• Trans fat 0gm• Cholesterol 5mg• Sodium 260mg• Potassium 300mg• Total carbs 36gm• Dietary fiber 7gm• Sugars 15gm• Protein 26gm• Vit A 35%• Vit C 100%

• Calcium 50%• Iron 45%• Vit E100%• Thiamine 100%• Riboflavin 100%• Niacin 100%• Vit b6 100%• Folic acid 100%• Vit b12 100%• Biotin 100%• Pantothenic acid 100%• Phosphorous 35%• Magnesium 40%• Zinc 40%

PowerBar Harvest Whole Grain• Serving size 1bar• Calories 240• Total fat 4.5gm• Sat fat 1gm• Trans fat 0gm• Cholesterol 0mg• Sodium 140mg• Total carbs 42gm• Dietary fiber 5gm• Sugars 18gm• Protein 10gm• Vit A 20%• Calcium 40%• Vit E 80%• Thiamine 40%• Niacin 40%

• Folate 80%• Biotin 40%• Phosphorus 20%• Magnesium 20%• Selenium 20%• Manganese 20%• Molybdenum 20%• Vit C 80%• Iron 25%• Vit K 20%• Robflavin 40%• Vit b6 40%• Vit b12 80%• Patothenic acid 80%• Iodine 20%• Zinc 20% • Copper 20%• Chromium 20%