Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports - PowerPoint PPT Presentation

Jennifer McDaniel, MS, RDN, CSSD Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports Dietetics mcdaniel nutrition therapy

 At the 1904 Olympics held in St. Louis, Thomas Hicks won the gold medal in the marathon. The race was run in temperatures near 32 ° C (89.6 ° F), and there were only two places along the route for water. At the 30-kilometer mark (18.6 miles), he asked for water but received a wet sponge to suck on and the white of an egg. A few kilometers later, nearing collapse, he received two eggs, a sip of brandy, and a small dose of strychnine (erroneously thought to be a stimulant and later used as a rat poison). Over the final 2 kilometers that included two hills, he was given two more eggs and two more shots of brandy, purportedly one for each hill. He finished the race but was unable to receive his trophy because he was in medical distress. So much for the prevailing advice on sport nutrition at the time! mcdaniel nutrition therapy

 What is the main role for sports nutrition supplements?  What should you look for in a supplement? Musts Haves vs. Marketing  Fueling Your Pre, During & Post Run requirements mcdaniel nutrition therapy

• Genetics • Training – Physical – Mental • Nutrition – Good nutrition will not make a runner great but it will allow them to meet their potential . – Poor nutrition will make a great runner average.

 Like an automobile, your body must have enough fuel to take it where it wants to go.  Needs the best possible combination of ingredients so the engine runs as efficiently as possible and does not break down before the trip has been completed.

 What Do I Need? mcdaniel nutrition therapy

 Convenient  Easy portability  Digestibility  Long Shelf life  Variety in products to match your needs – • Ie: taste, GI tolerance, sweat rates, weight goals mcdaniel nutrition therapy

 $$  Calorie dense  Burn out on taste/flavors  Antioxidant/micronutrient overload?  For exercise! mcdaniel nutrition therapy

 Maximize and maintain  Calories/Carbs fuel (glycogen).  Maintain and hydration  Fluids & Electrolytes and electrolyte balance. (sodium)  Prevent protein breakdown and  Calories/Protein maximize synthesis.  Efficient and timely recovery from workouts.  Timing & nutrients

 Calories (needs increase as training increases)  Carbs (needs increase as training increases) • Mixture of carb sources is best • Fructose: slower absorption, should not be main carb source • Glucose/sucrose: faster absorption • Maltodextrin: larger particles = less GI distress  Sodium • Primary electrolyte lost in sweat • Necessary for muscle contraction, potentially alleviate cramps  Fluids • Minimal dehydration = large impact on performance  Sports drinks proven to provide faster hydration while replenishing energy and electrolytes  Regular vs. low-calorie (time & intensity dependent) mcdaniel nutrition therapy

 Protein & Amino acids • Protein post-exercise crucial for muscle synthesis • New thought: protein + carb prior to/during exercise may give muscle recovery a head start • BCAA: provide fuel source, so far research does not live up to claims of reduced fatigue  Other electrolytes & vitamins • Primary concern is sodium • Other electrolytes/vitamins may provide minimal benefit:  Potassium, magnesium, calcium, chloride lost through sweat

 Caffeine Product Serving size MG • Facilitate carb absorption, Brewed 8 oz. 100 reduces perceived fatigue coffee • Effective dosage = 2-3 Espresso 1 oz. 75 mg/kg of body weight Starbucks  150# (68 kg) 136-200 mg Green tea 8 oz. 20 of caffeine Coke 12 oz. 35 • Effect peaks 30-45 min. Gu Espresso 1 pack 40 after ingestion Powergel 1 pack 50 • Effect depends on tolerance 2x caffeine to caffeine based on everyday usage mcdaniel nutrition therapy

Before, During & After Supplement Strategies mcdaniel nutrition therapy

 Why? • Restock liver glycogen • Blood glucose/Energy • Settled stomach • Train your heart, muscles…train your gut !  What if I’m trying to lose weight do I need to eat before my morning run?  Depends on duration (>90 min) & intensity (high intensity >60 min) of run mcdaniel nutrition therapy

 What? • Easy to digest carbs…maybe a little fat  Bread with peanut butter, banana, ½ bar, gel • Does it need to be a sports supplement? No. • Start in a hydrated state…even if you don’t eat, drink!  When? • Personal issue – some find that eating simple carbs one hour prior to an event leads to low blood sugars at start of event • Eat enough, eat two hours prior mcdaniel nutrition therapy

 What? • Energy Bars (Bonk Breakers, Honey Stinger bars)  Some provide only 150 kcal and others up to 340 kcal  Many contain other agents, herbs, etc  READ LABELS CLOSELY!  When? • Mostly used before workouts & for recovery • Drink water with energy bar for better digestibility  Why? • Vary greatly, but typically provide a convenient, balanced “mini meal” mcdaniel nutrition therapy

 What? • Honey Stinger Waffles • Tend to have more fat, and more “real” food feeling  When? • Optimal for pre/post • During?  Will absorb more slowly in body  Option for those who like to feel more “full” during the run mcdaniel nutrition therapy

 60 minutes or less • Fluids  >60 minutes – intense or longer than 90 minutes • Carbs, electrolytes & fluids  >90 min &/or humid/hot conditions • Carbs, protein , sodium & fluids mcdaniel nutrition therapy

 What? • Roctane gels, GU, Accel gel, Power Bar gel, Honey Stinger gels • About 100-120 calories per package (25-30 grams CHO) • Vary in their source of sugar – read labels  When? • During workouts >90 minutes or intense wkouts >60 min • Quick energy delivery immediately pre- or post-run  Why? • Deliver large amount of easy to digest carb in compact, portable form • Effective source of energy, but challenge is taking in enough fluid.

Type of Gel Sugars Other Ingredients Powerbar GEL Maltodextrin, fructose Amino acids, vitamins C/E, caffeine, kola nut, ginseng Gu Roctane Maltodextrin, fructose Amino acids Accel Gel Maltodextrin, fructose Whey protein Gu Energy Gel Maltodextrin, fructose Amino acids, herbal blend, antioxidants, caffeine Honey Stinger Maltodextrin, fructose none Clif Shot Brown Rice Syrup Magnesium, caffeine (some flavors)

Type of Gel Sodium (MG) Potassium (MG) Powerbar GEL 200 20 Gu Roctane 125 55 Accel Gel 100 40 Gu Energy Gel 55 45 Honey Stinger 50 85 Clif Shot 40 30

 What? • GU Chomps, Honey Stinger Energy Chews, Sport beans  When? • Same as gels  Why? • Alternative to the gooey texture of gels • Main goal: infuse body with carbs & electrolytes • Semi-solid texture requires more mouth & digestive work – carbs may get to cells slower mcdaniel nutrition therapy

 A: As little as 2% • 2% dehydrated state (2.2# for 110#) reduces performance by 10% • Key: start workouts fully hydrated mcdaniel nutrition therapy

 Many factors affect fluid needs: universal recommendations not ideal  Based on individual assessment of estimated water losses • More for:  fast runner  heat stress  heavier person • Less for:  slow runner  cool/cold environment  lighter person mcdaniel nutrition therapy

 What? • Water, sports drinks, electrolyte tablets (GU Brew/tabs, Gatorade, NUUN)  When? • Aim for 20 fl. oz./hour of a workout • Avoid small sips that leave little fluids in the stomach = more cramping • Goal: start with comfortably full stomach and and drink at regular intervals of about 10-15 minutes  Why? • Prevent excessive dehydration (>2% weight loss) • Not necessarily to prevent all dehydration • Don’ t over-hydrate (water weight gain)

1 2 3 4 Urine color test for 5 dehydration 6 Lemonade — The good 7 Apple juice — The bad 8 Tea — The ugly 9

• Convenient way to take in both carb and fluids – Imp that sports drink is able to leave stomach and get to cells quickly Concentration: 4-8% empties from the stomach efficiently. • Drink concentration allows fluid to reach bloodstream as quickly as water yet delivers performance carbs • 10-12% carb like soft drinks and fruit juice empty from stomach more slowly

• Temperature – Cooler fluids empty from stomach more quickly than warmer fluids – Cooler fluids tend to be more palatable • Amount & Timing – 30-80 grams of carb per hour • Gatorade: 14 grams per 8 oz (16-32 oz of Gatorade) – 4-8 oz every 15-20 minutes

Product Carb (%) Carb (g) Sodium Potassium Accelerade 6% 15 120 15 Gatorade 6% 14 110 30 Gatorade 6% 14 200 90 Endurance Powerade 7% 17 53 32 Propel 1% 3 10 3 GU Brew 8% 26 325 50

 Why? • Replace muscle fuel ( carbohydrate ) utilized during practice • Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue • Restore fluid balance • Ability to gain strength and see improvements workout to workout! mcdaniel nutrition therapy