Fueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?
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1 Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food Guide Pyramid developed by USDA gives good visual message servings rather than calories, vitamins, minerals 1
2 Energy Utilization During Exercise short duration, intense exercise primarily Carbohydrates Longer duration, moderately intense combination of Carbohydrate and Fat Complex Carbohydrates (CHO) (6-11/day) the BEST choices for fueling muscles (and promoting good health) protect against muscle fatigue reduce problems with constipation help with weight reduction (if dietary fat and calories are controlled) Complex CHO Sources Carbohydrate Feedings pasta rice potatoes vegetables (peas, corn) beans (chili, baked, or lentils) breads and rolls muffins and bagels crackers and pretzels hot and cold cereals pancakes and waffles fruit (fresh, canned, or dried) before exercise-- to maximize glycogen stores in liver and muscle during exercise-- to maintain blood glucose and use for energy after exercise-- to re-synthesize glycogen and hasten recovery 2
3 CHO Guidelines During/ After Exercise During 4-6 ounces of fluid every minutes gm/cho/hour After gm CHO within 30 minutes Additional CHO every 2 hours Foods Containing 100g of CHO bagel with peanut butter and 2/3 cup of raisins 1 cup yogurt, 1 banana and 1 cup o.j. turkey sandwich on whole wheat and 1 cup applesauce spaghetti with meat sauce and garlic bread Inadequate Carbohydrate general lack of energy muscle fatigue confused thinking lack of concentration Proteins (2-3/day) (meat, seafood, eggs, poultry, legumes) provide amino acids to build and repair assure proper muscle development reduce risk of iron-deficiency anemia used for energy only if glycogen stores are depleted Excess amounts DO NOT enhance gains in muscle strength 3
4 How much Protein do we need? Current RDA, sedentary adult *0.4 Recreational Exerciser, adult Competitive Athlete, adult Growing Teenage Athlete Maximum Usable Amount 0.9 *Grams/Pound Body Weight Dairy Products (3-4/day) maintain strong bones (children need Ca for growth; adults need Ca to maintain the strength of their bones) peak bone mineral Density occurs at age reduce risk of osteoporosis protect against high blood pressure Fruits & Vegetables (2-4 & 3-5 per day) improve healing of injured muscles reduce risk of cancer, high blood pressure, constipation aid in post-exercise recovery vegetables: nature s vitamin supplement Purpose of the Pre-Game Meal satisfies hunger and avoid GI problems stabilizes blood glucose levels improves ability to concentrate helps the athlete fully hydrate body cells 4
5 Guidelines for the Pre- Game Meal carbohydrates (easily digestible; bland) 300-1,000 calories 3-4 hours before an event restrict simple sugars consume only moderate amounts of protein Dealing with Weight Issues: How to Lose Safely body fat vs. scale diets don t work timing matters use the pyramid calories DO count! subtract 20% of total needs (no more than that) encourage slow eating Consequences of Unsound Weight Loss Dealing with Weight Issues: How to Gain Safely interfere with normal growth lose lean tissue decrease metabolic rate fat redistribution inadequate nutrition (CHO, iron, calcium) fatigue/decline in performance amenorrhea? long-term health? increase the amount of between-meal snacking consume 20% more than normal calorie needs add an extra snack at bed time (e.g., peanut butter sandwich and a glass of milk) eat higher than normal portions at mealtime eat higher calorie foods during meals and snacks 5
6 Harris-Benedict Equation Females REE = S + 9.2W - 4.3A Males REE = S W - 5.7A S = stature in cm W = body weight in kg A = age Add: 10% for the TEF Multiply: 1.2, confined to bed; 1.3, low; , moderate; 2.0, high active Fluids THIRST IS AN INSENSITIVE INDICATOR FOR THE NEED FOR WATER Fluids, Continued... General Hydration Tips Tips for Hydration: drink before (8-24oz) exercise drink during (4-8oz) every minutes drink 16oz for every pound of body weight lost Fluids to Avoid: caffeinated beverages (sodas, coffee, tea) alcoholic beverages carbonated drinks drink on a schedule weigh in before and after exercise sports drinks (e.g., Powerade) encourage athletes to drink more freeze fluid in a squeeze bottle to keep it cool check urine to monitor hydration status QuickTime and a GIF decompressor are needed to see this picture. 6
7 Signs of Mild Dehydration (for both players and fans!) thirst fatigue loss of appetite flushed skin heat intolerance light headedness small amount of dark urine Keeping Energy Levels High Goals: prevent dehydration and maintain normal blood sugar levels every day be well fueled every day be well hydrated every day (urinate every 2-4 hrs) consume adequate CHO s and fluids during exercise lasting longer than minutes recover with CHO s and fluids after hard exercise allow adequate rest for muscles to refuel and recover 7
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