WHAT IS NUTRITION FOR PERFORMANCE? NUTRITION FOR PERFORMANCE REFERS TO THE NUTRIENTS THAT SHOULD BE CONSUMED BY AN ATHLETE (OR ANYONE WHO PARTAKES IN EXERCISE OR PHYSICAL ACTIVITY) FOR OPTIMAL OUTPUT. THIS INVOLVES MAINTAINING CONTROLLED LEVELS OF THE FOLLOWING MACRO AND MICRO NUTRIENTS:

• CARBOHYDRATES • PROTEIN • FATS • VITAMINS AND MINERALS • WATER

HOW DOES THIS PERTAIN TO ME? DO YOU PLAY…?

• BASEBALL, FOOTBALL, SOCCER, RUGBY, BASKETBALL… ARE YOU A…?

• RUNNER, WRESTLER, FIELD HOCKEY PLAYER, SWIMMER… ARE YOU INVOLVED IN…?

• TAEKWONDO, ZOMBIE DEFENSE CORPS, BADMINTON, BEFIT, DANCE, FOOD-NUTRITION, OUTDOOR ADVENTURE…. OR ARE YOU JUST TRYING TO STAY IN SHAPE???

CARBOHYDRATES AND PERFORMANCE CARBOHYDRATES ARE THE PRIMARY SOURCE OF FUEL…

•

GIVING US ENERGY

• FEEDING OUR BRAIN AND NERVOUS SYSTEM • MAINTAINING DIGESTIVE HEALTH

GOOD SOURCES OF CARBOHYDRATES FOR ATHLETES • • • • • • • • •

LEGUMES WHOLE GRAINS POTATOES OATMEAL BARLEY FRUIT CELERY SEEDS BLACK AND KIDNEY BEANS

CARBOHYDRATE NEEDS STEP 1: DIVIDE YOUR WEIGHT BY 2.2 TO GET IT IN KG. STEP 2: LOCATE YOUR LIFESTYLE ON THE CHART AND MULTIPLE IT BY THE AMOUNT OF CARBS PER DAY

WHAT IS CARBOHYDRATE LOADING? THIS INVOLVES TRAINING THE MUSCLES TO STORE AS MUCH GLYCOGEN AS THEY CAN, WHILE SUPPLYING THE DIETARY GLUCOSE TO ENABLE THEM TO DO SO. THIS METHOD WILL HELP ENDURANCE ATHLETES WHO EXERCISE AT HIGH INTENSITY FOR LONGER THAN 90 MINUTES AND WHO CANNOT MEET THEIR CARBOHYDRATE NEEDS DURING THE COMPETITION.

• EXAMPLES- MARATHONS, CYCLING RACES, TRIATHLONS, TOUGH MUDDERRS, IRONMANS…

DON’T SKIP BREAKFAST • PROVIDES SUSTAINABLE ENERGY FOR THE DAY • IMPAIRS MENTAL AND PHYSICAL PERFORMANCE • HELPS CONTROL HUNGER

PRE EXERCISE • VARIES PER SPORT OR ACTIVITY • STAY HYDRATED • MAINTAIN NOURISHMENT

POST EXERCISE • REPLENISH LOST FLUIDS • CONSUME MODERATE AMOUNT OF PROTEIN WITHIN 30 MINUTES • REPAIRS AND BUILDS MUSCLE

FAT INTAKE AND PERFORMANCE FACTORS THAT AFFECT FAT DURING EXERCISE:

1. 2. 3.

AMOUNT OF FAT CONSUMED REGULARLY DURATION OF THE ACTIVITY INTENSITY OF TRAINING

THROUGH OUT ACTIVITY, MUSCLES BEGIN TO DRAW FATTY ACIDS FROM TWO SOURCES:

1. 2.

FATS STORED WITHIN THE WORKING MUSCLES ADIPOSE TISSUE

FAT IN THE ATHLETE'S DIET • ESSENTIAL FATTY ACIDS AND FAT SOLUBLE NUTRIENTS ARE IMPORTANT FOR ATHLETES

• RECOMMENDED FAT % IN DIET= 20-35% • SOURCES: RAW VEGETABLE OIL, NUTS, OLIVES, FATTY FISH AND FISH OILS.

DEGREE OF TRAINING AFFECTS FAT USE WITH THE REPETITION OF AEROBIC ACTIVITY THIS WILL STIMULATE THE MUSCLES TO MAKE MOREW FAT BURNING ENZYME. WITH AEROBIC TRAINING, THE HEART AND LUNGS ALSO BECOME STRONGER AND BETTER ABLE TO DELIVER OXYGEN TO THE MUSCLES DURING HIGH-INTENSITY ACTIVITIES. THIS IMPROVED OXYGEN SUPPLY, IN TURN, ENABLES TO BURN MORE FAT.

PROTEIN AND PERFORMANCE • PHYSICAL ACTIVITY STIMULATES MUSCLE CELLS TO BOTH BREAK DOWN AND SYNTHESIZE PROTEINS • RESULTS IN MUSCLE ADAPTION TO ACTIVITY

• ATHLETES USE AMINO ACIDS FOR BUILDING MUSCLE TISSUE AND FOR ENERGY • DIETARY CARBOHYDRATES SPARE AMINO ACIDS FROM BEING USED FOR ENERGY FACTORS THAT AFFECT PROTEIN USE DURING EXERCISE:

1. 2.

CARBOHYDRATE INTAKE POST EXERCISE

PROTEIN SOURCES: • • • • • • • • •

ROAST BEEF TURKEY CHICKEN PORK TUNA BEANS PEANUT BUTTER ALMONDS EGGS

RECOMMENDED PROTEIN INTAKES FOR ATHLETES

DEFICIENCIES AND OVERDOSES OF VITAMINS/MINERALS: DEFICIENCIES CAN IMPEDE PERFORMANCE! NUTRIENTS OF CONCERN FOR ATHLETES: VITAMIN E: ATHLETES TAKE HIGH DOSES OF VITAMIN E IN ORDER TO AVOID OXIDATIVE DAMAGE TO THEIR MUSCLES. STUDIES CONFLICT ON WHETHER VITAMIN E MIGHT PROTECT AGAINST OXIDATIVE STRESS OR ENHANCE IT BY SUPPRESSING THE BODY’S OWN ANTIOXIDANT ENZYME SYSTEMS. IRON: IRON DEFICIENCY IMPAIRS PERFORMANCE BECAUSE IRON MUST BE PRESENT TO DELIVER OXYGEN TO WORKING MUSCLES. WITH INSUFFICIENT IRON, AEROBIC WORK CAPACITY IS COMPROMISED AND THE PERSON TIRES EASILY.

HYDRATION AND PERFORMANCE DEHYDRATION CAN COME AT A LOSS OF WATER OF GREATER THAN 2% OF BODY WEIGHT CAN REDUCE A PERSON’S CAPACITY FOR MUSCULAR WORK. THE ATHLETE WHO ARRIVES AT AN EVENT EVEN SLIGHTLY DEHYDRATED STARTS OUT AT A DISADVANTAGE. PERFORMANCE HINDERING EFFECTS OF DEHYDRATION ARE…

• • • • •

IMPAIRED BODY TEMPERATURE CONTROL INCREASED HEART RATE REDUCED EXERCISE PERFORMANCE HEADACHE, NAUSEA AND INSOMNIA IMPAIRED MENTAL FUNCTION

HYDRATION SCHEDULE FOR PHYSICAL ACTIVITY MINIMUM RECOMMENDATIONS

• 2 TO 3 HOURS BEFORE ACTIVITY….. 2-3 CUPS OF WATER • 15 MINS BEFORE ACTIVITY…… 1-2 CUPS OF WATER • EVERY 15 MINS DURING ACTIVITY……. 1/2 -1 CUPS OF WATER • AFTER ACTIVITY….. 2 CUPS FOR EVERY POUND LOST

BENEFITS OF BOTH WATER AND SPORTS DRINKS WATER:

1. 2.

WATER RAPIDLY LEAVES THE DIGESTIVE TRACT TO ENTER THE TISSUES IT COOLS THE BODY FROM THE INSIDE OUT

MANY ATHLETES CHOOSE TO CONSUME SPORTS DRINKS/ FLAVORED WATERS/ RECOVERY DRINKS BECAUSE…

1. 2.

THEY OFFER SODIUM, WHICH IMPROVES THE TASTE AND MAY INCREASE FLUID RETENTION THEY PROVIDE A PSYCHOLOGICAL EDGE TO PEOPLE WHO ASSOCIATE THEM WITH SUCCESSFUL ATHLETES

ERGOGENIC AIDS AND PERFORMANCE REFERS TO PRODUCTS THAT SUPPOSEDLY ENHANCE PERFORMANCE, ALTHOUGH FEW ACTUALLY DO SO; THE TERM ERGOGENIC IMPLIES “ENERGY GIVING” (ERGO MEANS “WORK”; GENIC MEANS “GIVE RISE TO”) THESE INCLUDE:

1. 2. 3. 4. 5.

CAFFEINE CREATINE AMINO ACID SUPPLEMENTS WHEY PROTEIN ANABOLIC STEROID HORMONES

CAFFEINE • USED AS A BOOST DURING ENDURANCE SPORTS • SPRINTERS AND OTHER ATHLETES PERFORMING HIGH-INTENSITY, SHORT DURATION ACTIVITIES, GAIN LITTLE OR NO PERFORMANCE EDGE FROM CAFFEINE. THERE IS MIXED EVIDENCE FOR BENEFIT TO WEIGHT LIFTERS, BUT MODERATE CAFFEINE DOSE, ABOUT THE AMOUNT IN 2 CUPS OF COFFEE, HAS BEEN REPORTED TO IMPROVE MUSCLE OUTPUT.

• ALTERNATIVE: PREGAME ACTIVITY STIMULATES THE RELEASE OF FATTY ACIDS AND WARMS UP THE MUSCLES AND CONNECT TISSUES

CREATINE • USED FOR THE INCREASE OF MUSCLE STRENGTH, MUSCLE POWER AND MUSCLE MASS. • THESE DO NOT BENEFIT ENDURANCE ATHLETES • THIS IS MORE GEARED TOWARD WEIGHT LIFTERS. THERE HAVE BEEN STUDIES WITH SMALL BUT SIGNIFICANT GAINS

AMINO ACID SUPPLEMENTS • USED TO ADD TO COMPLETE PROTEIN DIET. • USED BY WEIGHT LIFTERS AND BODY BUILDERS. TO THIS DAY THE BEST SOURCE FOR THESE AMINO ACIDS IS FOOD, NOT SUPPLEMENTS. SUPPLEMENTS VARY AND MAY NOT PROVIDE THE IDEAL BALANCE OF AMINO ACIDS.

• SUPPLEMENTS CAN LEAD TO DIGESTIVE DISTURBANCES OR COULD INCREASE FATIGUE. • ALTERNATIVE: CONSUME SOY, A TUNA SANDWICH OR A BOWL OF CEREAL AND MILK AN HOUR OR TWO BEFORE EXERCISE, TO GET HIGH-QUALITY PROTEIN.

FAQ

HOW CAN I SPOT REDUCE?

HOW CAN I SPOT REDUCE? IT’S A MYTH! • WHEN EXERCISING AREAS WITH THE MOST FAT TO SPARE DONATE THE GREATEST AMOUNTS • MUSCLES DO NOT OWN THE FAT THAT SURROUNDS THEM

WHY IS EVERYONE TALKING ABOUT OMEGA-3 FATTY ACIDS?

WHY IS EVERYONE TALKING ABOUT OMEGA-3 FATTY ACIDS? IT IS FOUND IN COLD WATER FISH SUCH AS SALMON BENEFITS: DECREASED RISK OF HEART DISEASE, HYPERTENSION, TYPE 2 DIABETES, DEPRESSION AND HAS ANTI-INFLAMMATORY PROPERTIES (WHICH CAN BENEFIT THOSE WITH JOINT ISSUES)

VITAMINS AND MINERALS AND PERFORMANCE • TAKING VITAMINS AND MINERALS BEFORE A COMPETITION WILL NOT PROVIDE ENERGY OR INCREASE PERFORMANCE!

• IT CAN TAKE ANYWHERE FROM HOURS TO DAYS FOR A VITAMIN AND/OR MINERAL TO CARRY OUT ITS FUNCTION.

SOURCES: • SIZER, FRANCES S., AND ELLIE WHITNEY. NUTRITION CONCEPTS & CONTROVERSIES. 12TH ED. BELMONT: WADSWORTH CENGAGE LEARNING, 2012. PRINT.