SPORTS NUTRITION

By: Eric Williamson, BSc BA

EXERCISE NUTRITIONHelping you meet your fitness and health goals using the other half of the equation

Who is this guy?

Agenda Where do we get Nutrition Advice? What to Eat Before and After Exercise Protein Metabolic Damage Supplements The Best Diet Resources

Three Nutrients that contain Energy?

Carbohydrates

Protein

Fat

Where Do Athletes get their Nutrition Advice?

What to Eat Before and After Exercise

What High Power Athletes Do

Time Food Nutrient Totals7:45am 175g Low Fat Greek Yogurt

1 Cup Blueberries1 Cup Oats1 Slice Toast w/ 1 tbsp of Peanut Butter

Carbohydrate: 93gProtein: 31gFat: 17g

10:00 am 1 Bagel w/ 1 Tablespoon Strawberry Jam1 Cup Low Fat Milk

Carbohydrate: 72gProtein: 14gFat: 8g

11:30am 20 Pretzel Sticks Carbohydrate: 25gProtein: 6gFat: 2g

11:40 am 355 ml Sports Drink Carbohydrate: 23g Protein: 0gFat: 0g

12:00pm-3:00pm (During activity)

1 L Sports Drink Carbohydrate: 65gProtein: 0gFat: 0g

Totals Carbohydrate: 278g Protein: 51gFat: 27gCalories: 1559

Time Food Nutrient Totals3:15pm 1 Energy Bar

1 Banana1 Protein Shake

Carbohydrate: 63gProtein: 24gFat: 3g

5:30pm 1 Cup Cooked Pasta½ cup Tomato Sauce2 oz. Extra Lean Ground Beef

Carbohydrate: 44gProtein: 26gFat: 10g

8:30pm 1.5 Cup Garden Salad w/ 1 tbsp Salad Dressing and 2 Tbsp Sunflower Seeds1.5 Cups Rice3 oz. Chicken

Carbohydrate: 72gProtein: 23gFat: 19g

10:00pm ½ Cup Cottage Cheese½ Cup Berries¼ Cup Almonds

Carbohydrate: 24g Protein: 23gFat: 22g

Totals Carbohydrate: 203gProtein: 96gFat: 54gCalories: 1682

Grand Totals: Carbohydrate: 481gProtein: 147gFat: 81g

Calories: 3241

Average People

3 to 5 meals/snacks per day

1700-2800 calories per day

1 hour workouts

When Should the Biggest Meal of Your Day Be?

The majority of your carbohydrates should be consumed closest to your workout Last meal prior

or First meal after

Stomach cramps during exercise? Lower protein, fiber and/or fat at your last

meal or snack before exercise

Post-Workout Nutrition

Plan to have one of your regular snacks or meals soon (within 2 hours) after your workout.

Aim for at least 10-20g of protein

Protein and carbohydrate post workout supplementation not needed for most moderate exercisers.

Protein

Protein

Most satiating nutrient which can help to regulate intake.

Slight increase in metabolic rate after consumption.

Required for muscle repair.

Recommendation per meal: 20-35g

Phillips SM (2012). Dietary protein requirements and adaptive advantages in athletes. The British journal of nutrition.

Layman DK (2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition and Metabolism.

Does Protein + weight lifting =

+ Testosterone

DoesProtein + weight lifting =

Metabolic Damage

Metabolic Damage

Other names: Starvation mode, weight loss resistance, adrenal fatigue, neuroendocrineimmune dysfunction or adaptive thermogenesis

Adaptive Thermogenesis

“This metabolic adaptation is a biologically meaningful survival mechanism that conserves energy in the face of starvation and dangerously low energy supplies”

Camps SG, Verhoef SP and Klaas WR. Weight loss, weight maintenance and adaptive thermogenesis (2013). The American Journal of Clinical Nutrition

Adaptive Thermogenesis

Rule #1: DO NOT eat as little as possible!

Signs and symptoms: Uncontrollable cravings for sweet, salty and high fat foods, no fat loss, weight gain, gas, bloated feeling, development of intolerances, amenorrhea, insomnia and lack of motivation to complete workouts

Fat loss needs to be taken slowly in order for success.

Supplements

Dietary Supplements

A nutrient or ingredient that is consumed in an isolated form because it cannot be obtain in optimal amounts through diet.

Protein

Bars and Powders Unable to obtain enough protein from

whole foods Need something easily transportable or no

access to a refrigerator Between competitive events Trying to gain weight Use in baking healthy snacks

Sports Drinks

Carbohydrate based The exercise is intense and lasts longer than

an hour (eg. soccer, hockey, basketball or interval training)

You sweat a lot and notice cakey white salt lines on your clothes.

You wear a lot of protective equipment like in hockey or football.

The weather is hot and humid. Your fluid needs to be quickly replaced (e.g.

during soccer tournaments or two-a-day training sessions).

Iron

As indicated by Ferritin levels in blood test Low iron is common because of a hormone

known as Hepcidin which is increased by activity and lowers iron absorption.

What to look for: <30 (women) or <50 (men) = performance

decrement, tiredness, fatigue <12 = anemia (most labs)

*Make sure you take your results to your dietitian or physician to determine an appropriate dosage as overdosing on iron is possible and is very dangerous.

Vitamin D

<20 = risk of rickets 20-50 = satisfactory, no risk of disease 75-100 = good, improved strength,

power and all around performance found in active individuals

100+ = found in populations who work out doors in tropical regions of the world

Recommendation: 1000IU daily

Todd JJ, Pourshahidi LK, MscSorley EM, Madigan SM and Magee PJ (2015). Vitamin D: recent advances and implications for athletes. Sports medicine.

Other Supplements

Creatine - Increases strength, power and recovery between high intensity bouts. Side effects include water weight gain and a more bloated look.

Beta-Alanine – Increases lactic acid buffering. Reduces the burning sensation felt during certain exercises.

Caffeine – Stimulates the central nervous system.

Sodium Bicarbonate – Increases lactic acid buffering by making your blood more basic/alkaline. Can cause severe vomiting if overdosed.

Beet Root Powder (or whole beets) – Nitric oxide booster. Natural source of nitrates which convert to nitric oxide in the body. Nitric oxide dilates blood vessels supplying muscles with more blood, oxygen and nutrients.

The Best Diet

“Adherence is the only consistent factor associated with weight loss and disease related outcomes.”

Pagoto SL, Appelhans BM (2013). A Call for an End to the Diet Debates. JAMA

1. Whole foods2. Control appetite3. Improve food quality4. Promote exercise5. Raise nutritional awareness

The Best Diet

Everyone is individual Whole foods, whole foods, whole foods The key is persistence, determination

and adherence “Many cultures eat better and are

healthier than North Americans, yet with significantly less nutrition knowledge” Jen Sygo

Takeaways Information from valid and reliable sources. Largest carbohydrate meal closest to

exercise and a meal or snack within 2 hours of activity.

Protein at every meal, including breakfast. First balanced nutrition, then sports

nutrition, then supplements. Successful fat loss occurs slowly. Be aware, be persistent.

Resources

Nutrition Classes/Professors here at Carleton Jane Skapinker here at Carleton -

http://dining.carleton.ca/nutrition/

Yoni Freedhoff - http://www.weightymatters.ca/

Jennifer Sygo - http://news.nationalpost.com/author/jsygonp/

Precision Nutrition - http://www.precisionnutrition.com/

Examine.com - http://examine.com/