Unit 8: Nutrition & Factors Affecting Performance. PSK 4U Mrs. Petrin

Transcription

1 Unit 8: Nutrition & Factors Affecting Performance PSK 4U Mrs. Petrin

2 Days 3-5: Ergogenic Aids PSK 4U Unit 8: Nutrition and Factors Affecting Performance

3 Bigger, Faster, Stronger* Did you enjoy the film? What were the messages you took away from the film? What were the Bell brothers main motivators for using performance enhancers? The desire to enhance performance and become bigger, faster, stronger is as old as sporting competition. Even the Ancient Greeks used to seek guidance on what types of herbs to eat!

4 Bigger, Faster, Stronger* Alternative ways to improve performance in sport and recovery from the rigorous demands of sport are called ERGOGENIC AIDS. Ergogenic aids fall into several categories: 1. Nutritional Aids 2. Pharmacological and Physiological Aids 3. Technological Aids

5 Nutritional Aids Dietary Supplements Vitamins, minerals, herbals and botanicals, other speciality products Protein and Amino Acid Supplements Protein powders Branched Chain Amino Acids (BCAAs) Carnitine Creatine Caffeine

6 Pharmacological and Physiological Aids Pharmacological Aids Pain-masking drugs Anabolic steroids Prohormones Human growth hormones Erythropoeitin (EPO) Physiological Aids Blood doping Drug masking

7 Technological Aids Biotechnology = biology + technology What are some examples? Performance-enhancing fabrics, materials and clothing (p. 444) Sporting equipment (p. 447) running shoes, braces digital athletes (p. 448) apps, monitors, virtual gyms, fitbits Surgeries Tommy John, knee replacements, laser eye surgery Prosthetics Cheetah (Oscar Pistorius and others) Genetic manipulation?? As we continue to make progress in this field, where will we draw the line between acceptable enhancements and unacceptable enhancements cheating?

8 Biotechnology and Sport Perfomance

9 The Equalizer Andre de Grasse (CAN) vs. Jesse Owens (USA, 1934 Berlin)

10 Days 1-2: Nutrition PSK 4U Unit 8: Nutrition and Factors Affecting Performance

11 Nutrition for Performance Most people would agree that manipulating nutrition to optimize performance is well within the realms of fair play and ethics in sport!

12 Value of Nutrition The link between good health and good nutrition is well established. Interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.

13 Nutrition 101 Macronutrients: provide energy in the form of calories. These are often referred to as macros Carbohydrates (4 kcal/g) Protein (4 kcal/g) Fat (9 kcal/g) Alcohol (7kcal/g) some consider this as a macro Micronutrients: do not provide energy in the form of calories Fibre? Vitamins and Minerals Water It is very important that your diet has appropriate proportions of macronutrients as well as micronutrients. The easiest way is to eat a varied diet from Canada s Food Guide (all 4 food groups)

14 Carbohydrates Carbs are stored in the liver and skeletal muscles (as glycogen) Used as the primary source of fuel for muscles (and brain) Complex carbohydrates: Found in foods such as pasta, bagels, whole grain breads, and rice. Provide energy, fiber, vitamins, and minerals. Slower digesting Simple carbohydrates: soft drinks, jams and jellies, and candy provide calories, but they do not provide vitamins, minerals, and other nutrients. Faster digesting

15 The Glycemic Index is a measure of the effect of carbohydratecontaining food on blood glucose levels. Insulin is a hormone secreted by pancreas that brings blood glucose levels back down by enabling tissues (muscle, fat) to take up glucose from blood.

16 Carbohydrates for Performance Recommendations for carbohydrate intake varies, but generally 55-65% of calories should be from carbohydrates. As an athlete training for an event, you may need to finetune your diet slightly to ensure that you are meeting your energy needs: Endurance athletes may require quite a bit more carbohydrates to fuel their exercise Carb Loading is a method used by endurance athletes to load up their muscle glycogen levels by eating a carbohydrate rich meal the night before an event.

17 Carbohydrates for Performance As an athlete training for an event, you may need to finetune your diet slightly to ensure that you are meeting your energy needs: Strength athletes may require slightly more carbohydrates to fuel and repair Carb Cycling is a method used by some bodybuilders in order to maximize their carb intake (before and after workouts) without over-eating carbs (fewer carbs on rest days) since unused calories are stored as fat.

18 Protein Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. But it is also a myth that a high-protein diet will promote muscle growth. Only strength training and exercise will change muscle mass and strength. Athletes, even body builders, need only a bit of extra protein to support muscle growth.

19 Protein Requirements General daily protein requirements vary from 0.8g/kg body weight to 2.0g/kg bw Average adult: 0.8g/kg body weight Pregnant or lactating female: 1.1 g/kg bw Growing child: g/kg bw Training adult: Elite endurance sport athlete: 1.6+g/kg bw Elite bodybuilding athlete: 1.2+g/kg bw

20 Fat/Lipids Fat tissue is a storage site for energy & insulates and protects vital parts of the body Unsaturated fats: liquid at room temperature Mono- olive, peanut and canola oils, almonds, pecans, avocados Poly- soybean, corn, safflower and sunflower oils Saturated fats: solid at room temperature Generally from animal sources Sometimes from plant sources: palm, coconut oils, hydrogenated margerine, vegetable shortning Overconsumption linked to heart disease and vascular disease Trans fats: fats created by hydrogenating unsaturated fats

21 Fats/Lipids Dietary fat is not very quickly digested. Fat is used as a last resort fuel, if carbs or protein are not readily available. The mobilization of fat as fuel, exercising in one s so called fat burning zone is complicated, and being taken advantage of in low-carb diets such as Atkins, Paleo, Primal, etc

22 Water Water is very important for athletes. It is essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include: Make sure you drink plenty of fluids with every meal, whether or not you will be exercising. Drink about 16 ounces (2 cups) of water 2 hours before a workout. It is important to start exercising with enough water in your body. Continue to sip water during and after you exercise, about 1/2 to 1 cup of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes. Drink even when you no longer feel thirsty

23 Micronutrients of Particular Interest Ensure adequate amounts of these in particular: Iron aids in red blood cell formation and function, helps carry oxygen as part of myoglobin Sources: meat products, fish, green leafy vegetables, whole grains Calcium develops and maintains healthy bones and teeth; helps in blood clotting, muscular contraction, transmission of nerve impulses, reduces risk of osteoporosis Sources: milk products, sardines, some leafy greens, almonds Vitamin D helps in absorption of calcium, building bone mass and preventing bone loss. Sources: fish, milk, margarine, egg yolks, butter Antioxidants protects cell membranes from oxidative damage Sources: fruit (especially berries)

24 Energy Balance In order to maintain a healthy body weight, the energy (food) we take in should closely match the effort we put out. This balance is specific to each individual, but the basic relationship can be expressed in the form of a simple energy equation: Energy storage = energy intake energy output When balance is not achieved, problems arise that can lead to performance inefficiencies and/or health consequences There are many factors that affect this formula!

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26 Energy Input Calorie: energy required to raise 1g of pure water 1 C In our diets calorie: actually a kcal (1000 calories) is a measure of the amount of energy that food will produced as it is processed by the body. Also 1kcal = 4.184kJ So is 100kcal of broccoli = 100kcal of candy? The short answer... NO! The source of our calories has an impact on our energy input! Thermic effect of food (TEF) Satiety index Hormonal regulation (insulin glycemic index) Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and the brain regions that control food intake.

27 Energy Output There are many factors involved in understanding how much energy our bodies expend in one day, called total daily energy expenditure (TDEE): total energy expenditure over 24hrs Metabolic Rate: energy required to sustain essential bodily functions (heartbeat, breathing, nervous system activity, active transport, and secretion) Basal Metabolic Rate: metabolic rate during an awake, but totally rested and post-absorptive state, and in a neutrally temperate environment (26 C - 30 C). Restrictive and only used in clinical/laboratory settings. Resting Metabolic Rate: same as BMR except under less rigorous conditions.

28 Energy Output Thermic Effect of Exercise (TEE) Energy required to perform exercise or sport-like activities Thermic Effect of Food (TEF) Energy required to digest, absorb, transport, and store the food we eat Non-Exercise Activity Thermogenesis (NEAT) Energy required to perform daily non-exercise activities like fidgetting, housework, typing, walking to class, etc...

29 Total Daily Energy Expenditure TDEE = BMR + TEE + TEF + NEAT Essentially, our daily caloric needs depend on our basal metabolic rate, the energy required to process the food we at, and the energy required to perform both exercise and other daily activity. Each of these factors vary in each individual All can be manipulated based on our lifestyle choices!

30 So... what s my daily caloric need? Several equations and online calculators to estimate Take into consideration: Sex Height Weight Current body fat % Exercise frequency and intensity Most commonly used: Harris-Benedict Equation (calculates RMR, then we multiply by an activity factor ) Males: (5*H) + (12.7*W) (6.8*A) Females: (1.9*H) + (9.5*W) (4.7*A) Where H=height in cm, W=weight in kg and A=age in years

31 So... what s my daily caloric need? Example: for a 30 yr old, 162cm, 62kg woman: RMR = 66.5+(1.9*162)+(9.5*62)-(4.7*30) = = Now multiply by activity factor: Sedentary: 822.2*1.2=987 Lightly active: 822.2*1.375=1131 Moderately active: 822.2*1.55=1274 Very active: 822.2*1.725=1418 Extra active: 822.2*1.9=1562

32 So... what s my daily caloric need? This seems very low to me, partly because body composition is not taken into account! Tips for finding your RMR/TDEE: Try different online calculators the more information provided, the more accurate the estimate. Best way experiment with different calorie intakes to find one that maintains your current weight

33 So... I just eat my recommended calories? Consider your goals: Weight loss consume fewer calories than you expend Weight gain (fat or muscle) consume more calories than you expend... Of course it s not that simple!

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35 Macronutrient Ratios One key issue related to caloric balance lies in the proportion of the three dietary macronutrients (CHO, PRO, FAT) Recall: Thermic Effect of Food Generally, here are some agreed-upon numbers: Protein: 20-35% of calories burned through processing Carbohydrates: 5-15% of calories burned through processing Fats: 0-5% of calories burned through processing So 200kcal of PRO uses 40-70kcal to process, 200kcal of CHO uses 10-30kal to process and 200kcal of FAT uses 0-10kcal to process! But... also depends on body composition and exercise! Nutritionists recommend: 45-65% from CHO 10-35% from PRO 20-35% from FAT

36 Timing of Eating For athletes, the timing of eating may have an impact on athletic performance. Pre-Workout During a Workout Post-Workout

37 Pre-Workout Nutrition You need to eat carbohydrates before you exercise if you will be exercising for more than 1 hour, especially cardio endurance exercise. You might have a glass of fruit juice, a cup of yogurt, or an English muffin with jelly. Limit the amount of fibre in your pre-competition meal hard to digest! Limit the amount of fat you consume in the hour before an athletic event. Stay hydrated.

38 During a Workout If less than 60 minutes: Focus on fluids (water) If longer than 90 minutes Focus on fluids + carbohydrates (sports drink, sports gel, etc)

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40 Post-Workout Nutrition After exercise, you need to eat carbohydrates For workouts lasting less than 60 minute, water is most often all that is needed to replenish fluids. No sports drink required! People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein. The combination of carbohydrates and protein will serve to rebuild the stores of energy in your muscles and spare your hard-earned muscle. Rehydrate drink water!

41 In Closing Nutrition can be very complicated! Nutritional requirements change: As you age, metabolism tends to decrease As your athletic goals change As your body composition goals change During major life events: pregnancy, breastfeeding, stress! If intolerances/allergies develop There are experts (RDs registered dieticians ) who can help! Experiment with different calories/macro ratios to see what works best to reach your goals and make you feel well! There are a variety of food choices to help reach your goals!