Nutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN

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1 Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN

2 Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength Prevents illness Helps you sleep better Better for your long term health

3 Calorie Needs Energy Balance - Too much = weight gain - Too little = weight loss Energy needs based on weight, height, age, and activity level: - Girls: 2,500 kcal- 3,000 kcal - Boys: 3,000 kcal- 4,000 kcal Best to get calories from nutrient dense foods What happens if you don t get enough? - Body breaks down muscle for energy and conserves fat

4 Carbohydrates Main source of energy for an athlete 5-7 g/kg/d = 65% of diet * Carbs converted to glucose in metabolism- this is the molecule you burn when running, especially in all-out activity * Stored in muscles in the form of glycogen for immediate use * Liver stores extra glycogen and will be used; especially when running for a long time.

5 Complex Carbs Complex - starches * Keeps blood sugars level Fiber-Keeps stomach full, good for the colon * Examples: Fruits, vegetables, whole grain breads, cereals, pasta, brown rice, oats, etc. * Hint- Brown grains have more nutrients and fiber compared to white grains /od/science/ss/toplowcarb200

6 Simple Carbs Simple carbs - Sugar og/?tag=sugarcravings Why are sugary foods not good to eat all of the time? * The body will use it too quickly when exercising * If not used right away it will be stored as body fat if eaten in excess * It s not usually filled with other nutrients Appropriate to eat 1-2 hours before competition or workouts *Examples: fruit snacks, pretzels, white bread, white rice, low-fiber cereals

7 Protein Protein is essential * Amino acids in protein are required for organs, muscles, and proteins in the body. * Slow digestion = helps regulate blood sugar and feeling full Important for recovery * Repairs tissue * Makes new protein for energy production * Whey is best How much do you need? * g/kg/d =15% of diet

8 Healthy sources of protein

9 Eat Less often

10 Fat YOU MUST EAT FAT! * It is essential- hormone production, cell membrane structure and function, protection, temperature regulation Good fats give you energy and needed calories and prevents disease * Ex: monounsaturated, polyunsaturated, omega 3, omega 6 Bad fats are stored more easily as body fat = accelerates disease *Ex: saturated and trans fats

11 Are these Healthy Fats?

12 What about these?

13 Vitamins and Minerals Play a role in energy metabolism, antioxidant activity, and other body processes. Should try to consume mostly from the diet * Fruits, veggies, nuts, beans, lean-cuts of meat, etc. Supplements recommended for athletes: * Multivitamin For extra vitamins and minerals * Iron For low ferritin stores * Calcium w/ vitamin D For bone strength * Vitamin C- reduces symptoms of colds and the duration

14 Iron Helps deliver oxygen to cells Athletes need to check ferritin levels (iron stores) * Low ferritin affects performance Why is it easy for athletes to have low ferritin? *When foot strikes blood cells break, lose through sweat and urine, don t consume enough ironrich foods, GI bleeding. Consume with vitamin C * Helps absorb iron into intestine Be careful of nutrients that inhibit absorption * Calcium, zinc, maganese, lead, and tea

15 Iron-Rich Foods

16 Calcium and Vitamin D Calcium * Bone and teeth health, * Proper functioning of muscles * Helps blood clotting process * Growth in adolescents * Prevents osteoporosis later in life Vitamin D * Helps with calcium absorption * Research shows prevention of many diseases

17 Calcium-Rich Foods

18 Water and Electrolytes Functions: * Cools the body * Replaces fluid loss * Prevents heat stroke and dehydration. Consequences of Dehydration: * Impaired performance * Speed is significantly impaired * No energy * Muscle cramps * Potential death

19 How to Hydrate Never feel thirsty! Loss of 2% if body weight can impair performance. * Constantly drink throughout the day * Monitor color of urine - should be light yellow and odorless Timing Recommendation 2-3 hours before exercise oz (2-3 cups) 30 minutes before exercise 5-10 oz(1/2-1 cup) During exercise 5-10 oz (1/2-1 cup) every 15 minutes After exercise 20 oz (2 ½ cups) for every pound lost during exercise

20 How to Hydrate Electrolytes * Important to replace electrolytes after exercise - Energy Metabolism - Chemical balance - Neuro-function Add electrolytes to water and eat sodium rich foods. * There should be a little bit of electrolytes in your water throughout the day. * They help to retain water in your body and keeps you drinking water * Go for low calorie sports drinks, all of that sugar is not necessary!

21 Eating Before Competition Goal- to provide adequate carbohydrates for fuel. There is great variability among athletes- some take longer or faster to digest, experiment at practice. Eat 1-4 hours before event- if you eat 3-4 hours before, you may need a small snack after 1-2 hours 1 hour 1 g/kg 54 g = banana w/ 1 T honey on graham cracker 2 hour- 2 g/kg 108 g = English muffin w/ 1 T jelly and PB, apple, pretzels, yogurt 3 hour- 3 g/kg 162 g = turkey sandwich, grapes, crackers, yogurt 4 hour - 4 g/kg 216 g = ham sub sandwich, pretzels, orange

22 Eating Before Competition Carbohydrates * Replenish glycogen stores * Provide quick energy * Digested and absorbed rapidly * Decreases feeling of fullness Protein- don t eat too much! * Harder to digest * Can impair performance in the heat- increases fluid needs Fats- don t eat too much! * Harder to digest, can stay in stomach for more than 4 hours

23 Post Competition RECOVERY is so important! * Can optimize performance level and work capacity * Resistance to infection, injury, and disease. Water and Electrolytes * Low-sugar sports drinks and electrolyte packets * Foods with sodium: spaghetti sauce, pretzels, crackers and soup * Foods with Potassium: bananas, OJ, and other fruits or veggies Carbohydrates * Quickly stored in the body for shorter recovery time * Eat as soon as you can! 30 minutes-2 hours is your window

24 Post Competition Protein * Muscle repair especially for strength athletes * Ex: Yogurt, beans, lunchmeat, soy products, cheese and bagels Fat * Limit because it slows the absorption of carbs and proteins = slower recovery time.

25 Nutrients for Injury healing Calories- energy needed for healing Protein- muscle repair Vitamin C- joint repair and collagen synthesis Zinc- same as vitamin C Calcium, phosphorous, and magnesium- skeletal repair Omega 3- antiinflammatory

26 General Eating Plan 3 meals and 2-3 snacks in between Eat every 2-3 hours if possible spread intake in smaller portions throughout the day Sip on water w/ splash electrolyte beverage Plate method:

27 You Can Be a Champion!

28 Individual Counseling If you need more individualized counseling feel free to contact me: $ for first session and $15.00 for any follow up needed

29 References Campbell M, Shawn OF Biochemistry. 6 th ed. California Belmont. p Hamilton S, Antonio J Fast Track: Training and nutrition secrets from America s top female runner. Rodale. 156, Mahan K, Escott-Stump S Krause s Food and Nutrition Therapy. 12 th ed. Kardong D Are you eating enough? [Electronic version] Runners World Sep Tucker R, Dugas J The runner s body: how the latest exercise science can help you run stronger, longer and faster. New York: Rodale. p Wagner, D Eating on the road: practical nutrition strategies for the traveling athlete. Athletic Therapy Today 14:1-4.