athletes, sports

Question 1

NUTRITION STRATEGIES

FOR ATHLETES

Answer 1

multidisciplinary science
optimize dietary strategies
for specific physical activity
enhance performance and recovery

Question 2

Ergogenic aid:

Answer 2

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

Question 3

1. Metabolic Equation

Answer 3

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

Question 4

1. Rates of weight loss/gain

Answer 4

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

Question 5

2. “macros”

Protein

Answer 5

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

Question 6

2. “macros”

Carbohydrates

Answer 6

– 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

Question 7

2. “macros”

Fat – secondary energy source

Answer 7

– 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

Question 8

nutrietn: fat
size of store relative to daily intake: ?
oxidation increase due to intake

Answer 8

very high

low

Question 9

nutrietn: carb
size of store relative to daily intake: ?
oxidation increase due to intake

Answer 9

roughly equal

high

Question 10

nutrietn: pro
size of store relative to daily intake: ?
oxidation increase due to intake

Answer 10

moderate

moderate

Question 11

nutrietn: alcohol
size of store relative to daily intake: ?
oxidation increase due to intake

Answer 11

none

perfect

Question 12

3. Nutrient Timing / Meal Frequency

Answer 12

“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)

Question 13

How do we apply this information ?

Answer 13

• 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)