Sport Food and Tennis: Deciphering Nutrition Labeling to Enhance Your Players Performance Page Love, MS, RDN, CSSD, LD I. Nutrition Labeling: Current Label vs New Approved Label A. Sport Food Nutrition Labeling: What to look for let s compare labels B. How to Read a Sports Drink Label II. Common Supplements and Science Base III. NCAA Guidelines for Recommended Supplements/Sports Foods IV. Consumer And/or Regulatory Agencies to Help Athletes Pick Safe Sport Foods V. Consumer Tips for Picking Safe Sport Foods A. Practical Recommendations for Using Sport Foods B. Packing a Sport Bag
Sport Food and Tennis: Deciphering Nutrition Labeling to Enhance Your Players Performance Page Love, MS, RD, LD, CSSD Consultant,WTA and ATP Tours USTA Sport Science Committee
Enriched. Enriched foods have nutrients added to them to replace those lost during food processing. B vitamins, for example, are lost when wheat is processed into white flour, so these nutrients are later added back. Fortified. Fortified foods have nutrients added to them that weren t there originally. Milk, for example, is fortified with vitamin D, a nutrient that helps you absorb milk s calcium. High-fructose corn syrup (HFCS). A sweetener that is often used instead of sugar in food manufacturing. Hydrogenated. Hydrogenation turns a liquid fat such as vegetable oil into a semi-solid, more shelf-stable fat, such as margarine. Most oils are only partially hydrogenated, which creates harmful trans fats that can raise cholesterol.
Nutrient Free Low Reduced Comments Calories Less than 5 cal per serving (b)(1) 40 cal or less per Meals and main dishes: 120 cal or less per 100 g (b)(3) At least 25% fewer calories per reference food (for meals and main dishes, at least 25% fewer calories per 100g) Reference food may not be "Low Calorie" "Light" or "Lite": if 50% or more of the calories are from fat, fat must be reduced by at least 50% per serving. If less than 50% of calories are from fat, fat must be reduced at least 50% or calories reduced
Nutrient Free Low Reduced Comments Sugars "Sugar Free": Less than 0.5 g sugars per labeled serving (or for meals and main dishes, less than 0.5 g per labeled serving) (c)(1) Contains no ingredient that is a sugar or generally understood to contain sugars except as noted below (*) Not Defined. May not be used At least 25% less sugars per serving than an appropriate reference food (or for meals and main dishes, at least 25% less sugar per 100g) May not use this claim on dietary supplements of vitamins and minerals (c)(5) "No Added Sugars" and "Without Added Sugars" are allowed if no sugar or sugar containing ingredient is added during processing. State if food is not "Low" or "Reduced Calorie" (c)(2)
Maltodextrins and other carb sources Protein powder sources Amino Acids Electrolytes
Inosine Plant Sterols Nitrous Oxide Herbal Stimulants Ma Huang Kola Nut Ginseng
If not taken carefully, Ergogenic Aids may cause High blood pressure Stress the heart WHY are they so dangerous Amount of ingredients may not be accurate Safety and purity may not be determined
A number of substances may show up in urine and blood samples. This can result in an athlete testing positive for doping violations. A list of prohibited substances can be found on WADA, World Anti-Doping Agency, website: https://www.wada-ama.org/en/what-wedo/prohibited-list/index-prohibited-substancesand-methods
There are a number of steps YOU can take to ensure the supplements athletes are taking are both safe and legal. Look for the U.S. Pharmacopoeia (USP) or National Formulary (NF) notation Ask a professional Do your research on BOTH the product and manufacturer Is it legal? Are there any negative health effects associated with the product?
Supplement Claimed Action Research on action amphetamines improve mixed, concentration, some support decreases fatigue and appetite anabolic steroids increases strength, supports lean muscle mass, and motivation androstenediol same as steroids limited, refutes androstenedione same as steroids refutes, no benefits beta-hydroxy-betamethyl butyrate (HMB) Prevents breakdown and enhances synthesis of protein, increases strength, improves body composition supports Side Effects Legality significant, dangerous banned for shooting events significant, dangerous illegal unknown significant long term effects unknown banned by Olympics banned by Olympics and NCAA legal http://www.mckinley.illinois.edu/handouts/ergogenic_aids.html
Any meal plan available to all students; Food provided at the institution s discretion starting with dinner the night before a home game, plus an extra meal after the game; Either food provided at the institution s discretion or per diem for three meals per day on a road trip, plus a pre- or postgame meal; Three meals per day or per diem when athletes are required to remain on campus during vacation periods; Additional meals at the institution s discretion to meet nutritional needs; Sport including energy bars and carbohydrate boosters; and Any type of snack.
Permissible Sports Foods/Supplements: - Vitamins and minerals - Energy bars - Calorie replacement beverages - Electrolyte replacement beverages
Sports Foods/Supplements Not Allowed (Coaches cannot recommend these to athletes) - Amino acids - Creatine - Ginseng - HMB - Protein Powders
The following classes of substances are not permitted by the NCAA Stimulants Anabolic Agents Alcohol and Beta Blockers Diuretics and other Masking Agents Street Drugs Peptide Hormones and Analogues Anti-Estrogens Beta-2 Agonists
Example Stimulants Amphetamine (Adderall); caffeine (guarana); cocaine; ephedrine (maguang; fenfluramine (Fen); methamphetamine; methylphenidate (Ritalin); phentermine (Phen); synephrine (bitter orange)
World Anti-Doping Agency (WADA) WADA has many resources available such as policies and regulations, research, education, prohibited list of supplements, outreach program, and more. Consumer Labs Consume Labs has an extensive list of supplements and other health products that they have reviewed to determine if it is safe, usage and dosage, cost, difference between products, and more. NSF Certified for Sport On the NSF website, you can find a complete list of all certified products as well as their manufacturer and details.
NSF Sport s objective is to certify that participating sports supplement manufacturers have met NSF's stringent independent certification process guidelines. A key component of this program is an NSF Mark on each product label, to show athletes, coaches and consumers that a sports supplement has met NSF's comprehensive Certified for Sport program guidelines. This program, which focuses primarily on the sports supplement manufacturing and sourcing process, provides key preventive measures to: - Protect against adulteration of products - Verify label claims against product contents - Identify athletic banned substances in the finished product or ingredients
WTA Which Nutritional products? Supplement Regimen Customized HealthPak Essentials Active Calcium BiOmega Procosa Iron Probiotics Booster C 600
Monosaccharides: Glucose, galactose, fructose Disaccharides: Lactose, sucrose, maltose, trehalose Oligosaccharides: fructooligosaccharides, stachyose, raffinose, maltodextrins Sugar alcohols: sorbitol, maltitol, lactitol, erythritol, xylitol, mannitol Polysaccharides Starch: Amylopectin, amylose, modified food starches Non-starch: Cellulose, hemicellulose, pectins, -glucans, inulin fructans, gums, mucilages, algal polysaccharides http://www.fao.org/docrep/w8079e/w8079e07.htm Asp N-G. Am J Clin Nutr 1994;59(Suppl):679S-81S.
Look for sports drinks with 14 grams of carbohydrate per 8 oz to encourage rapid fluid replenishment (this is a 6% carbohydrate concentration to consume during exercise). Calculate the carbohydrate % of any beverage: To calculate the carbohydrate concentration of any beverage as a percentage, divide the amount of carbohydrate in one serving (in grams) by the amount of fluid in one serving (in milliliters), and then multiply by 100 (8 ounces equals 240 milliliters). For Gatorade: 14 grams carbohydrate/240 x 100 = 5.83 or 6% carbohydrate concentration 240 milliliters The type of carbohydrate (as well as the %) affects sweetness and can reduce fluid intake if too sweet. High fructose levels can cause gastrointestinal distress because they slow absorption. Multiple carbohydrate sources are preferred because this helps stimulate fluid absorption..
A sodium level of about 100-110 mg per 8 oz enhances the taste, facilitates absorption, and maintains body fluids. Diluted juices are severely lacking in this area. Generally speaking, lack of sodium, such as in water, and lower sodium levels in other sports drinks may not stimulate voluntary drinking or help maintain fluid balance as does the higher sodium content in Gatorade. Vitamins and Sports Drinks: No data exist to show an immediate physiological benefit of adding any vitamins to a sports drink. In fact, some B vitamins adversely affect the taste of a beverage and could discourage adequate fluid intake. Herbs and Sports Drinks: There have been no conclusive studies showing performance benefits from gingko biloba, ephedra and ginseng and some studies suggest these herbs may provide adverse side effects. Experts question the safety and benefits of other herbal additives such as guarana.
Food proteins comprise 20 L- -amino acids, some of which are essential (must be consumed in the diet) Peptide bonds link amino acids together Non-essential amino acids Glycine Serine Asparagine Alanine Proline (imino acid) Glutamine Glutamic acid Aspartic acid Arginine
DV are not the same as the Dietary Reference Intakes (DRI) DRI are standards for individuals nutrient intake Age, gender, and lifestage specific Four categories within the DRI Estimated Average Requirement (EAR) Adequate Intake (AI) Recommended Dietary Allowance (RDA) Tolerable Upper Intake Level (UL) DV are based on the USRDA, which in turn, are based on the 1968 RDAs Represent a standard for food labeling purposes DV comprise two categories: Reference Daily Intakes (RDI) For vitamins and minerals, generally the highest RDA Daily Reference Values (DRV) For nutrients that generally did not have RDA in 1968 Carbohydrate, fat, protein, saturated fat, cholesterol, sodium, potassium, dietary fiber Based on 2000 kcal diet
Food component DV Food component DV Total fat 65 g Vitamin A 5000 IU Saturated fat 20 g Vitamin C 60 mg Cholesterol 300 mg Calcium 1,000 mg Sodium 2,400 mg Iron 18 mg Potassium 3,500 mg Vitamin D 400 IU Total carbohydrate 300 g Vitamin E 30 IU Dietary Fiber 25 g Vitamin K 80 mcg Protein 50 g Thiamin 1.5 mg
Food component DV Food component DV Riboflavin 1.5 mg Magnesium 400 mg Niacin 20 mg Zinc 15 mg Vitamin B 6 1.7 mg Selenium 70 mcg Folate 20 mg Copper 2 mg Vitamin B 12 6 mcg Manganese 2 mg Biotin 300 mcg Chromium 120 mcg Pantothenic acid 10 mg Molybdenum 75 mcg Phosphorus 1,000 mg Chloride 3,400 mg Iodine 150 mcg
Best Practice: Get Milk.if not, get Calcium and Vit D! At least 1000 mg/day Calcium At least 400-600 IU Vit D * But needs may be as high as 5000 IU 1 c. milk = 200 mg Ca, 125 IU D 1 yogurt = 400 mg Ca, 80 IU D Other real dairy sources: cheese, cottage cheese, ice cream Non-dairy sources soy products (milk, yogurt), deep greens, meats, esp fish Almond/flax/rice milk are much lower in protein Supplement options Calcium Carbonate/Citrate with Vit D and Mg preferred, USANA Calcium and Vit D is used by WTA players
New Observations from National and International Events with Sport Food Use Some female players don t drink sport beverages on court More and more players are using gels on court, some are caffeinated Players mis-use energy bars, not knowing what is in them Players mistakenly use high carb or low sodium beverages on courtcourt
Gels yes, but limit caffeine due to increased risk for heat illness Chews yes if it contains maltodextrin and electrolytes Candy may be too concentrated with fructose Grains (saltines and pretzels) good choice with fluids.and salt is helpful too Fruits even bananas generally have too much fructose Salt packets used to additionally salt beverages if sweat rates and sodium losses are high (salt tablets are not recommended)
High Carbohydrate Best for before or on court (PowerBar, Clif, Gatorade Bar, Odwalla, KIND Healthy Grains etc.) Moderate Protein OK for before/after play (timed appropriately) (Luna, Balance, Zone, Genisoy, Kashi, Nugo, Usana, Kind Nut/fruit bars etc) High Protein Best for after matches or if do not get enough protein at meals (MetRx, EAS Whey, Power Bar Protein, Clif Builder, etc.)
Take in a food source within 45 minutes 200-400 calories 4:1 Carb to Protein Ratio 5-25 grams of protein Chocolate milk and pretzels Protein drink and energy bar Sub type sandwich and fruit Commercial recovery drink
For the raquet bag -powdered sports drinks -electrolyte powders -high carb sports bars -recovery bars -homemade sandwiches -dried fruit/veggie leathers -low-fat granola bars -gel and/or chews
http://www.fda.gov/food/guidanceregulation/guidancedocument sregulatoryinformation/labelingnutrition/ucm385663.htm http://www.mckinley.illinois.edu/handouts/ergogenic_aids.html https://www.wada-ama.org/en/what-we-do/prohibited-list/indexprohibited-substances-and-methods http://www.athleticscholarships.net/2014/04/16/what-athletes-willget-under-the-ncaas-new-food-rules.htm http://www.ncaa.org/2016-17-ncaa-banned-drugs http://www.nsfsport.com/listings/certified_products_results.asp https://www.consumerlab.com/results/index.asp
Tennis Specific Handout Kit 50 topics available for educational purposes Individual handouts of whole notebook available or CD of PDF versions Go to nutrifitga.org for more information
Questions? Contact Page at: nutrifitga.com