Nutrition

Disclaimer: As a Strength & Conditioning Coach it is not in my scope of practice to prescribe eating plans or supplements to athletes. I am not able to treat or diagnose pathological issues. I must send the athlete to a qualified medical professional such as a registered dietitian or a nutritional specialist. However, I do have the ability to assess one's diet and give "general" advice in how they could improve their eating habits

General Sports Nutrition

Nutrition Strategies for Maximizing Performance

Performance Nutrients

Protein

• General population

  • • Daily recommendation: 0.8 - 1. 0 g/kg

• Anaerobic athletes

  • • Daily recommendation: 1.4 - 1.7 g/kg

    • Post-exercise needs: 20 - 70 g

• Aerobic athletes

  • • Daily recommendation: 1.0 - 1.0 g/kg

    • Post-exercise needs: 0.2 - 0.5 g/kg

• For fat loss

  • • Daily recommendation: 1.7 - 2.7 g/kg

Carbohydrates

• Anaerobic athletes

  • • Daily recommendation: 4 - 5 g/kg

    • Post-exercise needs: 1.5 g/kg

• Aerobic athletes

  • • Daily recommendation: 8 - 10 g/kg

    • Post-exercise needs: 1.5 - 2 g/kg

Fat

• No more than 10% saturated fats per day

• Should avoid trans-fat foods

Hydration Considerations

What does it mean to be properly hydrated?

• Fluid volume

• Sugar composition

• Electrolyte quantity

*No potential to rehydrate during exercise if already dehydrated, the damage is done

How does dehydration & over hydration affect athletic performance?

• Negatively impacts performance

• Excessive fatigue

• Reduced attention

• Overheating/extreme thirst

• Hyponatremia

Hydration considerations

• Athletes only need to consume Gatorade if performing an activity over "60 mins" (Mostly endurance athletes)

• Tailored sports drinks are essential for certain athletes (I.e. sodium or salt concentration added)

• If an athlete drinks 1 cup of coffee (dehydrator) it is important to drink 1 cup of water (hydrator)

How to properly hydrate

• Maintaining fluid balance is key to on field performance

• Sipping 3-5 oz. (Water or sports drink) every 15 minutes during the event

• Measure difference in pre to post exercise weight to see amount of fluid loss

  • • 16 oz. of sweat = 1 lbs

    • I.e. 2 lbs = 32 oz.

Roles of Vitamins

Vitamin cheat sheet

Vitamin A: For vision, skin, bones, teeth, and reproduction

• Liver, eggs, fish, milk, carrots, sweet potato, pumpkin, spinach

• *Only vitamin toxic in excess amounts

Vitamin B1 (Thiamin): Helps convert food into energy and is critical for nerve function

• Pork, soy, watermelon, tomato, spinach

Vitamin B2 (Riboflavin): Helps convert food into energy and supports healthy skin, hair, blood and brain

• Dairy, meat, green leafy veggies, enriched wheat, oysters

Vitamin B3 (Niacin): Helps convert food into energy and is essential for a healthy nervous system

• Beef, chicken, shrimp, avocado, peanuts, tomato, spinach

Vitamin B6 (Pyridoxine): Helps make red blood cells and improves sleep, appetite and mood

• Chicken, tofu, banana, watermelon, fish, legumes

Vitamin B7 (Biotin): Helps convert food to energy and break down glucose

• Whole grains, eggs, almonds, soybeans, fish

Vitamin B9 (Folate): Vital for new cell creation and DNA synthesis

• Legumes, spinach, leafy greens, chickpeas, tomato, asparagus

Vitamin B12: Breaks down fatty acids and amino acids to help make red blood cells

• Dairy, beef, pork, poultry, fish, eggs

Vitamin C: Acts as an antioxidant, helps make new cells, and improves immune system

• Fruit and fruit juice, pepper, broccoli, tomato, spinach

• *Zinc has better immune boosting properties than Vitamin C

Vitamin D: Strengthens and helps form bones and teeth via calcium and phosphorous

• Egg yolk, fatty fish, liver, sunlight

Vitamin E: Acts as an antioxidant and helps stabilize cell membranes

• Nuts, avocado, tofu, whole grains, seeds

Vitamin K: Essential for blood clotting and helping to regulate blood calcium

• Broccoli, brussels sprouts, liver, leafy greens

Functions of Minerals

Mineral Cheat Sheet

Calcium: The most abundant in the body. For strong bones and blood clotting

• Dairy, leafy greens, seeds, nuts, dates, tofu

Magnesium: Helps maintain normal nerve and muscle function, and for a healthy immune system

• Nuts, spinach, fish, avocado, whole grains

Phosphorus: Used in all cell functions

• Fish, poultry, eggs, leafy greens, avocado, oats, legumes

Potassium: Regulates major biological processes, muscle contractions, and heart rhythm

• Most fruits and veggies, nuts, seeds, fish

Sodium: Maintains water balance, produces digestive bodily fluids, other biological processes

• Table salt, fish, nuts, seeds, added to several foods

Chloride: Acts as an electrolyte, aids digestion, and regulates blood pH

• Table salt, olives, tomato, celery, rye, seaweed

Sulfur: Helps with digestion, waste and bile secretion

• Eggs, avocado, garlic, cabbage, poultry, fish, soy

Iron: Essential for red blood cell production

• Legumes, dried fruit, whole grains, spinach, liver, tofu, red meat

Copper: Helps with the absorption and metabolism of iron

• Nuts and seeds, shellfish, potatoes, dried fruits

Zinc: Supports immune system and aids in the wound healing process

• Nuts and seeds, shellfish, dairy, meat

Common Vitamin & Mineral Deficiencies

Iron

• Deficiency is mostly common in endurance athletes, more specifically female athletes

• Frequent deficiencies with vegetarians and vegans

Iodine

• Essential mineral for thyroid production. Thyroids are involved with brain development, growth, and metabolic rate

Vitamin D

• People who live far from the equator should consider consuming Vitamin D from November to February when sun strength is low

• Deficiencies may increase muscle weakness, bone loss, and generate an increased risk for fractures

• Can be consumed with calcium to increase absorption rate

Vitamin B12

• Vegetarians and vegans are very likely to be B12 deficient

Calcium

• Important during times of rapid growth, many adults' calcium storage become low as age increases

• Females may be deficient (The Female Athlete Triad)

• Caffeine inhibits proper absorption of calcium

Eating Plan Assessment

Example Athlete

Basal metabolic rate

• The golden standard methodology is to use a metabolic cart, BodPod, skin calipers for measuring calorie expenditure

• Secondary option is to use formulas; Cunningham Equation: BMR = 500 + 10(LBM lbs)

Cunningham Equation: BMR = 500 + 10(LBM lbs)

Fat Mass Equation: Fat = Weight (lbs) x Body Fat %

Lean Body Mass Equation: LBM = Weight (lbs) - Fat (lbs)

Fat: 175 lbs x .09 = 16 lbs

LBM: 175 lbs - 16 lbs = 159 lbs

Athlete: BMR = 500 + 10(159 lbs)

Athlete Resting Metabolic Rate = 2,090 kcal / day x activity factor (1.5)

Athlete Basal Metabolic Rate = 2,340 kcal / day

Lose Fat = -500 k/cal defecit

Total calorie intake needs to be 1,840 kcal

NCAA Banned Supplement List

Prohibited Drug Classes

1. Stimulants

2. Anabolic agents

3. Diuretics and masking agents

4. Narcotics

5. Cannabinoids

6. Peptide hormones, growth factors, and related substances

7. Hormone and metabolic modulators

8. Beta-2 agonists

It is also important to be careful with certain protein powder. A standard Muscle Milk drink has IGF-1 in it which is banned by the NCAA. Instead buy the "Collegiate Muscle Milk" which ensures it has no prohibited ingredients. Be on the lookout for ingredients that will make an individual test positive, this will have major consequences on an athlete's collegiate career.