athletes, sports Flashcards
NUTRITION STRATEGIES
FOR ATHLETES
multidisciplinary science
optimize dietary strategies
for specific physical activity
enhance performance and recovery
Ergogenic aid:
external factor that enhances
performance, “increasing work or the potential to do
work”
◦ Running shoe, stimulant, carb powder etc
HOWEVER, the basis of any sport nutrition approach
should come from real “food” sources, while focusing
on big picture strategies that have the most influence
on body composition and performance
- Metabolic Equation
Energy In (corrected for digestion) = McDonald. L. http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html/ BMR/RMR \+ Thermic Effect of Food (TEF) \+ Thermic Effect of Activity (TEA) \+ Non-exercise activity themogenesis \+ Change in Body Stores
- Rates of weight loss/gain
Estimating energy intake
Maintenance 14-16 kcal/lb
150 lb = 2100 – 2400 kcal
Example – 150 lb person aim for 1 lb loss per week
Starting from 2100 kcal, reduce 10-20% below maintenance =
210 - 420 kcal
- “macros”
Protein
Protein – the most important macronutrient
in body composition and athletics
• building blocks of tissue (i.e. muscle)
– builds new muscle
– prevents existing muscle from being lost
• highest thermic effect of food (TEF)
TARGET: 1.5 – 3.0 g / kg (sometimes LBM depending on bodyfat
%)
– up in new trainees / up in caloric deficit
– down in caloric surplus / down in advanced trainees
Example: 70 kg (154 lb) = 105 g – 210 g protein per day
- “macros”
Carbohydrates
– primary energy source
– maintain blood glucose during exercise
– replenish glycogen storage, secrete insulin
– highly dependent on type and intensity of exercise
(extent of glycogen depletion)
TARGET: 3 – 5 g / kg
– up in duration and intensity of exercise
– ~ on trainee goals (fat loss, muscle gain etc)
Example: 70 kg (154 lb) = 210 g – 350 g CHO/ per day
- “macros”
Fat – secondary energy source
– Essential nutrient: outside minimum requirements, isn’t
important for body composition and athletics
– Food palatability/satiety
TARGET: minimum 20% of bodyweight (kg), total intake
based on total energy intake (0.5 – 1.0 g/kg)
– ~ on trainee goals (fat loss, muscle gain etc)
Example: 70 kg (154 lb) = 35 g minimum
nutrietn: fat
size of store relative to daily intake: ?
oxidation increase due to intake
very high
low
nutrietn: carb
size of store relative to daily intake: ?
oxidation increase due to intake
roughly equal
high
nutrietn: pro
size of store relative to daily intake: ?
oxidation increase due to intake
moderate
moderate
nutrietn: alcohol
size of store relative to daily intake: ?
oxidation increase due to intake
none
perfect
- Nutrient Timing / Meal Frequency
“Eat small, frequent meals to increase your metabolism”
Thermic effect of feeding
◦ Correlates to calories, not frequency
3 – 6 meals per day
◦ Protein at each meal
◦ Carbs should be timed based on preference
Bellisle, McDevitt, and Prentice (1997)
How do we apply this information ?
• FOCUS ON WHAT MATTERS
**BIG PICTURE
• Use diet for deficit, not exercise
• Thermostat method (slowly bring down)
• Have realistic expectations (time frames)
• Macronutrient intake (protein, carbs, fat)