What are the best energy foods? Fueling for Performance Grain-foods, Fruits & Vegetables! Nutrition in Action (also known as carbohydrates) Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Carbohydrates fuel the muscles Sources of Energy Calories/gram Carbohydrates 4 Protein 4 Alcohol 7 Fat 9 Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Stored Energy for Exercise Training increases muscle glycogen Carbohydrate is stored in— Grams glycogen/kg muscle Muscle Muscle fuel 1,400 calories Untrained 13 Liver Blood sugar 320 Blood Brain fuel 80 Trained 32 Fat is stored in— Carbo-loaded 35-40 Adipose tissue Muscle fuel 70,000 Intramuscular Muscle fuel 1,500 Based on 150 lb man with 12% body fat Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 1
Wt (lb) Carbs (g) Pro Cals Recovery foods Carbohydrates for rapid recovery 100 75 20 ~400 Recommended dose: 150 115 30 ~600 ~0.5-0.75 g Carb/lb within 30 min. 200 150 40 ~800 ~0.1-0.2 g Pro/lb After hard exercise, consume 0.5 to 0.75 g carb/lb*– Repeat every two hours x 4-6 hours • As soon as tolerable 0 - 30 minutes post-exercise Carb (g) Pro (g) Cals Yogurt, flavored, 6 oz 26 8 160 • At next meal 1 - 2 hours post-exercise Cheerios w/ milk 32 11 200 Pasta + meat sauce 80 20 450 • Snacks Every two hours for 6 hours Refuel with about three times more carbs than protein! * a little protein can also be beneficial Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Recovery Fluids Low carb diet + Repeated exercise = Fatigue Best choice: a beverage with three times more carb than protein Fluid Gm Carb/8 oz. Gm Pro/8 oz Beer 8 -- Gatorade 14 -- Coke 26 -- Cranberry Juice 43 -- Chocolate milk, Nesquik 29 8 Muscle Milk 6 15 Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Fruit = “Quality Carbs” What kinds of carbs should I eat? Natural fruit-sugars are preferable to refined sugars EAT LESS: Refined Sugars EAT MORE: Natural sugars Soda pop Orange juice Sports drinks Raisins Candy All fruits Marshmallows Fruit juices Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 2
Grains, Beans, Starches = Quality Carbs Building your sports diet Choose more whole or lightly processed grains Carbs: The foundation of each meal Granola, Wheaties, oatmeal Grain-Fruit-Veg ~3 - 5 gm Carb / lb body weight during intense training Rye bread, whole wheat bagel, multi-grain rolls Protein: Accompaniment to each meal Corn tortillas, popcorn, Triscuits ~0.5-0.75 gm Pro/ lb body weight (1-1.5 g/kg) Chili, lentil soup, hummus, refried beans Fat: A little (healthy) fat at each meal Potato, (brown) rice, (whole wheat) pasta ~25% of total calories (~50-80 g/day) Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Breakfast Choices: High Fat vs High Carb Meal choices: High fat vs high carb Cereal, big bowl Eggs, 2 fried Big Mac Spaghetti, 2.5 cups Banana, medium Bacon, 2 slices Small fries Tomato sauce, meat balls Milk (2% fat), 8 ounces Buttered toast, 2 slices Total calories: 800 Total calories: 800 Total calories: 500 Total calories : 500 10% fat, 75% carb 40% fat, 40% carb 55% fat, 25% carb 20% fat, 60% carb Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Food labels: Useful information! How to calculate calories Ice cream (Haagen Dazs) 1/2 cup = 250 calories 20 gm CARB x 4 cals/gm = 80 Carb-cals (32%) Fat Carbs 17 gm FAT x 9 cals/gm = 150 Fat-cals (60%) 5 gm PRO x 4 cals/gm = 20 Pro-cals (8%) Protein Skim vs 2% Low-fat Milk Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 3
Carbohydrate-loading for How to Carbohydrate-Load endurance exercise • Maintain familiar, high-carb training diet -Enjoy carbs as the foundation of each meal • Reduce pre-event training -Muscles need time to get fully fueled The carbohydrates saved by not exercising get used to “carbo-load” the muscles. Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC How much protein do I need? To build muscles— • Strength training (+ maturity) A little bit...? A lot…? • Adequate protein (pre- & post-exercise) • Extra calories (from carbohydrates) • Frequent eating throughout the day Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Protein needs Protein needs vary Grams Protein/lb Current RDA, sedentary adult 0.4 Protein needs increase with– Recreational exerciser, adult 0.5 - .75 • Growth Competitive athlete 0.6 - 0.8 • Start of an exercise program Growing teenage athlete 0.9 - 1.0 • Calorie restriction (dieting, anorexia) Adult building muscle mass 0.7 - 0.8 • Depleted glycogen stores Athlete restricting calories 0.8 - 1.0 Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 4
Protein from standard foods Would extra protein supplements help? Safe intake/lb Gm PRO/day HS Football player, 200 lbs 0.7 - 1.0 140 - 200 Marathoner, 150 lbs 0.6 - 0.8 90 - 120 Young gymnast, 80 lbs 0.9 - 1.0 72 - 80 Egg whites 7 gm PRO 2 lg 2 Tb Peanut butter 8 Insert illustration 16 oz Milk 16 1 can Tuna (5 oz) 25 6 oz Chicken or Beef 45 Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC What about eating meat…? Protein: Supplements vs food • Fatty red meat can be bad for health Gm Pro/serv $ / gm $ /serv Greek yogurt, 8 oz 23 .07 1.65 Limit greasy burgers, pepperoni, bacon, sausage. Tuna, 5 oz can 25 .06 1.50 • Lean red meat is excellent for: Eggs, 2 large 12 .04 .46 • Iron - to prevent anemia Instant dry milk, 1/4 c 8 .03 .25 • Zinc - to help with healing Protein powder Muscle Milk 16 .08 1.20 Protein Bar PowerBar 20 .06 1.25 Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Iron in foods Iron deficiency in female athletes RDA: Men, 8 mg Women, 18 mg Iron (mg) Tuna, 1 can 2* Anemia in female varsity college athletes: Chicken leg, 4 oz 2* 20% of volleyball and basketball players Beef, 4 oz 3* 50% of soccer players Spinach, 1/2 cup cooked 1 Raisins, 1/3 cup 1 A recipe for anemia: Red meat? NO Oatmeal, 1/2 c dry, unenriched 1 Iron-enriched breakfast cereal? NO Bran flakes, 1 oz enriched 8 Heavy menstrual losses? YES * Iron from meats is absorbed better than iron from vegetables, fruits, grains. Claudia Graetsch-Vasquez, RDN, Eichner, Sports Science Exchange , 14(2) 2001 Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 5
Tips for Vegetarian Athletes Should I take vitamin • Eat generous portions of beans, tofu, peanut butter supplements? - Plant proteins are not concentrated sources of protein. 1/2 cup beans only 6 g protein 1/4 cake tofu only 6-8 g Does 2 tbsp peanut butter only 7-8 g exercise • Milk, yogurt & cheese are protein boosters increase 1 cup low-fat milk 8 g protein vitamin 1 oz cheese 8 g 1 cup Greek yogurt 23 g needs? Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC Do athletes need extra vitamins & minerals? For vitamins: Eat healthful foods! A review of 90 studies examining vitamin and mineral status in athletes’ blood suggests– The more you exercise– • Athletes & non-athletes had similar vitamin status • Exception: Athletes had lower serum ferritin (iron) • the more food you can eat. • Stronger vitamin status ≠ better performance • the more vitamins you can get. (apart from anemia) CONCLUSION : Athletes generally eat extra vitamins ! Vitamins are re-used, not used up. Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC DON’T JUST EAT; EAT RIGHT– Guide to Good Eating Breads, cereals, whole grains Foundation of every meal–for muscle-fuel, fiber, B-vitamins At each meal choose foods made from– Wheat Rice Oats Corn At least half your grains should be whole grains Claudia Graetsch-Vasquez, RDN, Claudia Graetsch-Vasquez, RDN, CDE,CHWC CDE,CHWC 6
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