SPORTS NUTRITION 101

From Training to Competition Are You

Ready?
• Fluid and food • Little time to eat between
– When, Where, What, Why? events

• Events away from home • Events lasting longer than

usual training
• Pre-comp anxiety and
appetite • Preventing heat illness

• Environmental change • Concern

– Temperature supplements that may lead
– Humidity to positive doping test
– Elevation
Benefits of a well-chosen sports nutrition
plan
• Allows higher quality training
• Optimal gains from training program
• Enhanced recovery within/between workouts and
events
• Consistency in achieving high-level performance
• Achievement/maintenance of ideal BW
and physique
• Reduced risk of injury & illness
• injury, illness, malnutrition
 Quality Nutrition is Key
• Maximizes genetic potential
• Speeds recovery
• Long term health benefits
• Enjoyment of food and social eating occasions
• Athletes as role models
 The Nutrition Challenge…
• Athletes look for the competitive edge but
often undervalue the benefits of nutrition
basics.

• Do you follow a high quality sport nutrition

training plan?
Common Problems & Challenges…

• Poor knowledge of foods & drinks and inadequate

cooking skills
• Poor choices when shopping or dining out
• Poor/outdated sports nutrition info
• Inadequate finances
• Busy lifestyle….inadequate time to obtain or
consume appropriate foods
• Frequent travel
• Indiscriminate use of supplements & sports foods
 WHY DO ATHLETES TRAIN…
• Improve Fitness, Athletic Performance and
maybe Health

• Athletes become more efficient with

– Restoring ATP-CP(ATP and Creatine phosphate)
faster
– Storing more energy (glycogen)
– Overall aerobic fitness (cardiovascular)
 WHY DO ATHLETES FATIGUE?
• Build up of lactic acid
• Hypoglycemia – low blood sugar
• Depleted muscle glycogen
• Dehydration
• Low iron
 KEY NUTRIENTS…

• MACRO-NUTRIENTS
• Carbohydrate:
– simple vs. complex vs. supplement vs. Glycemic Index
• Protein: animal vs. plant vs. supplement
• Fat: trans, saturated, unsaturated
• MICRO-NUTRIENTS
• Vitamins A, C, E, B6, B12, D, Calcium, Iron, Zinc, Selenium etc.
• FLUID
• Water
• Sport Drinks
• Energy Drinks
• Alcohol
 HYDRATION MATTERS
• As little as 1% dehydration can impair physical and mental
performance
• 1 ½ pounds in a 150 lb person or 3 cups (750 ml)
• 3% causes 10% decrease in muscle performance

• Signs & Symptoms…

– dizziness, nausea, headache, chills, muscle cramps, thirst

• Dehydration leads to…

• Early fatigue (speed, intensity, strength, power)
• Decreased concentration/focus/timing
• Increased risk for injury
• Heat stroke (reduced evaporation of sweat, body overheats)
 PREVENT DEHYDRATION
• Be aware – monitor
hydration status

• Have a plan – when and

what will you drink… 1L
per 1 kg of weight lost
 WUT:
a simple self assessment
• Weight

• Urine Color

• Thirst
 FLUID SCHEDULE (ACSM)

Before
4 hrs 5-7 ml/kg water/sport drink
2 hrs 3-5 ml/kg cool water/sport drink

During
~15-20 min 125 – 250 ml cup cool fluid/ sports drink OR 400-800 ml/hr

After
~450-675 ml per lb sweat loss or 1 L/kg

Sport drink = 6-8% CHO

Amounts are individual: sweat losses, tolerance/comfort, temperature,

humidity, altitude, degree of hydration going into training or
competition
 AFTER TRAINING…

• Weigh self - aim to regain lost weight

• Sip 150% of fluid losses
• Higher sodium if shorter recovery
• Greatest fluid intake with 400mg
sodium/carb beverage
• Carbs facilitate faster fluid absorption
from gut in short term
 HYDRATION TIPS

• Drink water, milk, juice, tea, sport drink

• Eat watery soups, fruits and veggies.
• Limit caffeine, carbonation, alcohol
• Plan ahead - Calculate needs, bring what
you need and empty them!
 STUDY
Fluid Composition Fluid Intake Absorbed Losses
6 % carb
1150 mg Na 2764 ml 2229 ml 535 ml

Flavored water 2679 ml 1958 ml 721 ml

6 % carb
575 mg Na 3293 ml 2640 ml 653 ml
 TRAINING NUTRTION
• Balance: carbohydrate,
protein
and fat

• Aim for high food quality

• NEVER try anything new

day of competition
 CARBS
• Main fuel used by the body
• Depleted during intense, endurance or
multi session/multi day training
• Depletion = fatigue
• Athletes usually report intakes similar to age
matched, non active individuals
• Carb rich foods necessary to fill glycogen stores

• Quality sources include:

veggies, fruits, whole grains, legumes, milk,
yogurt, soy milk

Other sources: processed/white foods juices, sport

foods, sweets
 GLYCOGEN DEPLETION
• Tired, slower movement/reaction time
• Reduced strength/endurance/coordination
• Hypoglycemia => stress response => delays
recovery
• Protein breakdown
 CARB REQUIREMENTS

• Min. Activity 2-3 g/kg BW

• Light (3-5 h/wk) 4-5 g/kg BW
• Medium (10 h/wk) 6-7 g/kg BW
• Prof Athlete (20+ h/wk) 7+ g/kg BW
• Endurance/Carb load 7-12 g/kg BW

150 lb or 68.2 kg
68.2 kg x 7 g = 480 g carb/day
480 g carb x 4 cal/g = 1920 calories from carbs
 Fuel Use with Increased Exercise Intensity
(Ref: Brooks and Mercier, 1994)

100
90
80
% of energy from

70
60
% carbs
50
% fat
40
30
20
10
0
Rest 20 40 60 80 100
Intensity (% VO2 max)
 PROTEIN
• Growth, repair & tissue maintenance
• Antibodies, hormones, enzymes and hemoglobin
• Energy source

• Sources include:
fish, meat, poultry, eggs, legumes, soy products, milk,
yogurt, low fat cheese, nuts and nut butters, meal
replacements, sport bars, protein powders
 YOUR PROTEIN NEEDS…

0.8 g/kg/d 1-1.2g/kg 1.2-1.6g/kg 1.6-1.7g/kg/d

RDA Adults Fitness/youth Endurance Strength

***Endurance with extreme training = 2.0g/kg

Adolescent Athletes = 2.0g/kg

North American diet easily provides: 1.4 to 2.0 g/kg/d

 10 grams Protein…
• 2 small eggs
• 1 ½ slices reduced fat cheese
• 2 cups cooked pasta
• 100 g soy meat
• 40 g cooked lean chicken
• 120 g tofu
• 60 g nuts/seeds
• 200 g baked beans
• 50 g grilled fish
• 200 g reduced fat yogurt
• 50 g canned tuna/salmon
• 35 g cooked lean beef, pork
 10 grams Protein…
• 2 small eggs
• 1 ½ slices reduced fat cheese
• 2 cups cooked pasta
• 100 g soy meat
• 40 g cooked lean chicken
• 120 g tofu
• 60 g nuts/seeds
• 200 g baked beans
• 50 g grilled fish
• 200 g reduced fat yogurt
• 50 g canned tuna/salmon
• 35 g cooked lean beef, pork
 FATS/OILS
• Protection, insulation, satiety, flavour,
energy, fat soluble vitamin carrier, cell
membranes, essential fatty acids,
hormones

• Quality sources include: Avocado,

nuts/seeds/olives, vegetable oils &
spreads, animal products (meat, dairy,
eggs,…)
Fatty fish, walnuts, pumpkin seeds,
ground flax

• Avoid hydrogenation/trans fats

• Approx. 1 gram/kg/day
PERFORMANCE NUTRITION

Before, During and Recovery

 PRE-COMP NUTRITION

Pre-exercise nutrition provides:

• Energy

• Physical Comfort

• Mental Alertness

• Reduction in Stress Hormones (i.e. Cortisol)

• Prevent glycogen depletion

 PRE-COMP NUTRITION

Targets:
• Optimal Fluid Intake

• High Carbohydrate

• Moderate Protein

• Low Fat
 PRE-COMP NUTRITION
WHY?
• Max. fluid levels and to prevent dehydration

• Supply food that is quickly & easily digested

• Ensure ample energy to train or compete

• Prevent hunger before and during exercise

• Mental preparation

• Improves endurance and power output,

improving training/performance potential
 PRE-COMP NUTRITION

Timing & Meal Size:

• 3-4 hours for large meal to digest
• 2-3 hours for smaller meal
• 1-2 hours for small snack or blender/liquid meal
(or whatever your own tolerance allows)

CAUTION: spicy, fatty, and/or fibre rich foods

may cause discomfort such as,
bloating and gaseous build-up.
Products containing caffeine may
also be problematic.
 NUTRITION BEFORE…
• Most important if intakes poor 24 hrs. prior
• approx. 0.5 -1g carb/kg per hour:
example - 30–70g for a 68kg (150lb) athlete in the
hour before
• ? protein in the hr before
• pay attention to: individual differences,
timing, easily digested,
familiar, hydration,
glycemic index
 PRE-COMP NUTRITION

BEFORE EXERCISE:
• Drink 1.5 to 2.5 cups fluid 2-3 hrs. prior

• Drink 0.5 to 1.5 cup(s) fluid 15 min. prior,

depending on comfort

• Eat high carb meal/snack 2-4 hrs. prior

– Whole grains, veggies, fruit, juices, milk, yogurt, soy
drinks, and legumes (gas forming?)
 PRE-COMP NUTRITION
• Experiment during training sessions to
determine which foods and fluids and at what
amounts are comfortable for you!

• Never try new foods or drinks the day of

competition!
 1 hour before: 30 - 50 grams carb
• 1 cup cereal shake, fruit smoothies, CIB
• 1- 2 containers flavored yogurt
• 250 – 500ml carton chocolate milk
• 1 sport bar, 3 – 4 fig bars, 1 large low fat muffin
• 1 large banana (30g) or 1 – 2 cups fruit juice
• 1 bowl oatmeal/cold cereal and milk
• 1 pancake with syrup, 1 toast with jam
 2 hours before - 75 -100 g

• 2c pasta, ½ - 1c tomato sauce and 1c

chocolate milk
• 30 - 60g cereal, 1 - 1.5c milk and
2c juice or 1/4c raisins
• 2 toast or 1 bagel with p.b.* & jam, 1c milk
• lean protein* sandwich, 2c juice
• 1c rice, 1/2c lentils**, 1c juice
• 2 French toast/pancake, 2 tbsp.
syrup,1c fruit yogurt or 1 - 2c juice

*Not everyone will tolerate

** May cause GI upset
 3-4 Hours Before

• add an extra 50 - 100 grams carbohydrate

i.e. increase portion size
• add low fat protein and a small amount of fat
 PRE-COMP NUTRITION
MEAL IDEAS – home or on-the-go
• Toast/bagel with jam, peanut butter, juice,
yogurt
• Oatmeal/cereal, milk, raisins, juice
• Pancakes with little syrup/spread, ham, juice
• Grilled chicken sandwich, juice
 PRE-COMP NUTRITION
MEAL IDEAS…
• Lean meat sandwich, carrots, milk, oatmeal
raisin cookie, fruit
• Minestrone soup, cheese, crackers, veggie
juice
• Chili, bagel, milk
• Pasta with tomato/lean meat sauce,
applesauce, chocolate milk
 PRE-COMP NUTRITION
SNACK IDEAS:
• Fruit (fresh, canned, or juice)
• Fruit yogurt
• Low-fat muffin, juice, or applesauce
• Yogurt, social tea biscuits, juice
• Pita with hummus, veggie juice
• Fig or oatmeal cookies, fruit, milk
 PRE-COMP NUTRITION

BACKPACK / CAR SNACKS:

• Dry cereal
• Cereal, sport, or energy bars
• Juice boxes or fruit cup
• Crackers
• Dried fruit
• Trail mix with cereal
 COMP-NUTRITION
During Exercise, Nutrition Provides:
• Energy

• Physical comfort, absence of hunger

• Mental focus for best technique and skill

execution
 COMP-NUTRITION
TARGETS:
• Optimal fluid & electrolyte intake

• Carbohydrate to maintain blood glucose

 COMP-NUTRITION
WHY?
• Max. fluid levels & prevent dehydration

• Replace fluid losses

– Fluid needs vary with sweat rate, sport, & environment
(temp, humidity, altitude)

• Ensure energy to train or compete

 COMP-NUTRITION

DURING EXERCISE:
• Drink 0.5 to 1.5 cups every 15-20 min.

• Drink more…
– Days you train harder
– During hot, humid weather
– Training / competing > 1 hr
• Consume some carbohydrate (sport drink) for sessions
lasting longer than 1 hour to maintain focus, technique
and energy
 COMP-NUTRITION
Optimal Fluid Absorption:
• 40-80g/L carb
• 0.5-0.7 g/L sodium
Sport Drinks:
• water, carbs, (40-80g/L) and electrolytes (sodium,
potassium)
Fruit Juice: (100-160g/L carb)
• may be diluted for tolerence (*Note-since Fructose is
metabolized differently, athletes may want to try this during
training to ensure no negative effects are seen i.e. GI distress)
Energy Drinks / Soft Drinks:
• too concentrated for rapid absorption
 COMP-NUTRITION

Make Your Own Fluid Replacement:

• 2 cups unsweetened orange juice

• 2 cups water
• ¼ tsp salt

1 L = 54 g (5.4%) carb and 0.5 to 0.7 g salt

 COMP-NUTRITION

DURING – focus on fluid & carbs

Water is effective for short exercise sessions (< 1 hr)

• Athletes Consume More Fluid When…

• Easy to access (right beside you)
• Flavour you like
• Chilled
• Has sodium added
(0.5-0.7 g/L enhances flavour)
 COMP-NUTRITION

• Training/Comp lasting several hours, focus on

fluid and carb-rich snacks during rest breaks

• Amount consumed depends on time between

snack and event

• During breaks, choose higher carb and lower

protein & fat foods
– -for quick digestion and absorption of fluid & carb to
prep for next event
 Nutrition During Longer Training
Sessions: > 90 minutes
• Enhance physical and mental
performance
• Prevent injury
• Delay deterioration of sport specific
skills
• Spare protein
 How Much?

•Carbs:
30 - 60g/hour or 2 – 4 cups
(500 ml – 1L) sport drink/hour
•Fluids
1 - 2 cups (250 - 500 ml) every
15 minutes
most likely sport drinks
 COMP-NUTRITION

SHORT BREAKS (< 2 hr)

• Diluted fruit juice or sport drink
• Fruit (fresh, canned, pureed)
• Bread, pretzels, or crackers
• Cereal, sport or energy bars
• Arrowroot, fig, oatmeal, or similar low fat
cookies
• Plain or chocolate milk
• Fruit yogurt
 COMP-NUTRITION
2 – 3 Hour Breaks:
• Juice and bagel
• Yogurt, fruit and water
• Lean meat sandwich and veggie juice
• Fruit, cookies, and chocolate milk
 COMP-NUTRITION
SMALL MEAL IDEAS (3 hr)
• Cereal, fruit, milk
• Veggie soup, lean meat sandwich, milk and
fruit
• Rice, steamed veggies, chicken/fish, yogurt,
and juice
 COMP-NUTRITION
• Plan ahead & be prepared

• Carry snack items

• Know where you can buy snacks

 Recovery Nutrition
Goals: the 3 R’s

• Refuel
• Repair
• Re-hydrate
 RECOVERY NUTRITION

WHY?
• Replace fluid loss
• Ensure energy & nutrients to recover and
prepare for the next event
• Carb-rich foods/fluids consumed within first
15 minutes optimal
• Carbs move rapidly through blood stream, into
muscles to replace glycogen.
(rate slows down to normal within 2hr)
 WHY

Improves future training & performance

• Replenish liver and muscle glycogen

• Prevents muscle protein breakdown and aids
in protein synthesis during recovery
• Enhances immune system
• Reduces stress hormones
 RECOVERY NUTRITION
Post-Exercise Nutrition:
• Energy & Nutrients
• Physical Comfort; absence of hunger
• Mental Alertness
 RECOVERY NUTRITION
TARGETS:
• Optimal fluid & electrolyte levels
• Carbs to restore muscle glycogen
• Protein to repair muscle tissue damage
• Nutrients to support health and strong
immune system
 Recovery Nutrition Details

• A.S.A.P.
• Within the first 15-30 minutes is optimal
• fluids-150% or more of lost weight or pale urine
• 0.8 - 1.2g carb/kg (50+ grams) in the first hour
and then follow training diet
• First snack high glycemic then low GI
• protein 10 - 20g every 2 hrs.
• Plan for and have a portable nutrition source
close at hand.
 RECOVERY NUTRITION

AFTER EXERCISE:
• Drink 1.5 L fluid per kg (2.2 pounds) of body weight lost
• Consume some salty fluids and food
• Electrolyte replacement & fluid retention
• Eat high carb meal/snack
• High glycemic index
• Have some lean protein
• Avoid skipping meals

– Amount of food consumed depends on time of next event and next

scheduled snack.
 RECOVERY NUTRITION
AFTER – fluid, carb, protein
• Consumed within 2 hr

• Choose from the 4 food groups

• Vegetables & Fruit
• Grain Products
• Milk & Alternatives
• Meat & Alternatives
 RECOVERY NUTRITION

LATE NIGHT RECOVERY:

• You end late at night – you still must eat a
recovery meal

• Carb-based meal
• Milk and fruit
• Lean meat sandwich with juice
 Immediate Recovery –
for a 50 kg athlete

1/2 liter Gatorade or other sports drink +

5 tablespoons skim milk powder
Total: 45 grams carb and 10 grams protein

• Heavier athlete: 1.5 – 2 X the above

Note:
Tastes ok.
Shake vigorously in a water bottle – it sometimes looks curdled, it
is not.
This would also work in the hour before training or racing if you
have trouble digesting solids.
 Immediate Recovery –
for a 50 kg athlete
1 175 ml container flavored yogurt
Approximately 25+g carb and 8+g pro
+
1 banana or 1 large slice watermelon
approx 25 g carb and 2g pro
Total: 50g carbohydrate and 10g protein

• For a heavier athlete:

• try 2 containers of yogurt for 75 + grams of carb and 16 +
grams of protein
 Immediate Recovery –
for a 50 kg athlete
• 1 - 250 ml container Boost High Protein
• Total: 41g carbohydrate + 14g protein

• For a heavier athlete:

• add additional carbohydrates by also drinking sport drink –
add 250 ml per 10 kg of weight (15 grams of carbohydrate
per 250 ml)

• Note:
• Boost has a fairly sweet taste
• Available at most large chain grocery stores
• Could use in the hour before training/racing if trouble
digesting solids
 Immediate Recovery –
for a 50 - 60 kg athlete
• 500 ml Chocolate Milk
• Total - 50g carb and 16g pro

• For a heavier athlete:

• add additional carbs by also drinking sport drink – add
250 ml per 10 kg of weight (15g of carb/250 ml)

Note:
This would also work in the hour before training if
you have trouble digesting solids
 Immediate Recovery –
for a 50 - 60 kg athlete
1 pkg. Carnation Instant Breakfast mixed with
500 ml of milk
Total: 52 g carbohydrate and 23 g protein

For a heavier athlete:

add additional carbs by also drinking sport drink –
add 250 ml per 10 kg of weight (15g of carb/250 ml)
or make the milk chocolate for an extra 26g of carb.

Note:
Shake vigorously in a water bottle
Could use in the hour before training/racing if trouble digesting solids
 Immediate Recovery –
for a 50 - 60 kg athlete
½ cup Raisins – 60 grams carb

+
½ cup roasted soy nuts – 30 grams carb
and 15 grams protein

Total: 15 grams of pro and 90 grams carb

Note:
Don’t forget to hydrate
 IMMEDIATE RECOVERY

Optional:

Mix and match foods from the recovery cards to eat at least
10 grams of protein and

0.8 - 1 gram of carbohydrate per kg of weight

i.e. 40 – 50 grams carb for a 50 kg athlete

48 – 60 grams carb for a 60 kg athlete

…and so on
 GLYCEMIC INDEX

High G.I. Low G.I. (<60)

Med. G.I. (60-85)
(>85) Fructose
All-bran cereal
Glucose Apple
Grapes
Sucrose Applesauce
Oatmeal
Maple syrup Cherries
Orange juice
Honey Kidney beans
Pasta
Bagel Chick peas
Rice
Candy Lentils
Yams
Corn flakes Dates
Corn
Carrots Figs
Whole-grain rye
Crackers Peaches
bread
Molasses Plums
Baked beans
Potatoes Ice cream
Potato chips
Raisins Milk
Bread Yogurt
Soda Tomato soup
 RECOVERY NUTRITION

MEAL IDEAS…
• Fruit, juice, bagel (with jam), yogurt
• Hot/cold cereal, milk, banana, juice
• Lean meat sandwich/sub, carrot sticks,
milk, oatmeal raisin cookie, fruit
• Egg, ham on English muffin, juice
• Thick crust pizza with lean meat, veggie
topping, milk, fruit
 RECOVERY NUTRITION

MEAL IDEAS…
• Minestrone soup, bagel, cheese, veggie
juice
• Chili on baked potato or crusty roll, juice,
applesauce
• Pasta, veggies & meat sauce, bread roll,
juice, applesauce
• Bean burrito with veggies, chocolate milk
 RECOVERY NUTRITION

SNACK IDEAS…
• Cereal/cereal bar, fruit, milk/yogurt
• Pretzels, tomato or fruit juice
• Bagel, peanut butter, jam, chocolate milk
• Yogurt, crackers/cookies, juice
• Fruit smoothie (fruit, milk, yogurt), toast
• Sport or energy bar, fruit, chocolate milk
 RECOVERY NUTRITION

Backpack/Car SNACKS
• Dry cereal
• Cereal, sport, energy bars
• Juice boxes or fruit cups
• Crackers
• Tuna or beans in cans with pull-off tops
• Dried fruit
• Trail mix with cereal
 Eating for General Sports
Activity/Weight Loss
• Easiest intensity of activities/training while still
improving fitness
– Walking/learn to run/cardiac rehab/athletes on a light day
or day off
– Body is in the fat burning zone; using more fat than
carb/pro as fuel; improving fitness while losing weight
– May be appropriate for aesthetics/class sports: wrestling,
gymnastics, synchronized swimming, figure skating

• V&F = 6+ G = 6+ MP&A = 3 MA = 2

• Minimize extra foods as they are usually high in energy and low in
nutrients
 Eating for Power

• Energy costs for fitness; work the heart& other

muscles to get strong
• Training at a moderate pace for 45-90 minutes
(tempo training), 60 min. of moderate-vigorous
(start-stop sports)
– Basketball, volleyball, rugby, ringette, short track, inline
speed skating, weight training, track and field events
– Down hill mountain biking, track cycling, power lifting,
interval training

VF = 8+ G = 8+ MP&A = 3-4 MA = 2-3

Fluids = 12 cups or 3L/day
 Eating for Endurance
• Best for training days involving endurance (2 hr or
longer) of moderate to race pace intensity
– Middle distance/marathon running, cross country
mountain biking, triathlons, marathon cycling, ice speed
skating, swimming, rowing, and cross country skiing

• VF = 10-15+ G = 12-15+ MP&A = 3-4 MA = 2-4

• Extra energy foods may be required t fuel you for your sport
(sweets, fats & oils, desserts, energy/sport bars, drinks and gels)
 Peak Performance Traveling
• Don’t go more than 3 hours without eating a
snack/meal
• Stay away from coffee if you tend to be
anxious
• Moderate amount of carbs end of flight to be
bright-eyed and bushy-tailed
 Peak Performance Traveling

• Stick to your normal routine

• Sleeping pattern
• Eating pattern
• Fluid intake

• Pack snacks (nonperishable foods)

• These are “meals on the go”
• Keep your metabolism burning
• Keep you eating the right foods at the right time
 Peak Performance Traveling

~40% of food dollars are spent on eating away from

home
• Plan Ahead
• Know which restaurants are willing to cater to your needs
• Plan your stops along the way to your destination in advance
• Order Smart
• Avoid cream dishes, gravies, fried, bisque, hollandaise, au gratin
• Choose steamed, grilled, broiled, tomato based, poached
• Control Portions
• There are no rewards for clearing your plate!
• Eat off a plate, not a platter
 ENERGY DRINKS –
Ergogenic Aids
• Use of the word “natural” can be misleading
• Natural does not mean legal – DISQUALIFICATION
• Natural does not mean safe
 ENERGY DRINKS –
Ergogenic Aids

• Supposedly enhance performance

• Speed, endurance, reduce body fat, mental alertness,
recovery
• Added to make up for nutritional deficiency
• Supplement companies do not have to prove
effectiveness or potency before hitting the
market
 ENERGY DRINKS –
What you need to know

• Caffeine
• Stimulant – not necessarily a good thing
• Diuretic (?) & Laxative effect
• Light-headed
• Guarana, yerba mate, caffeine
• 80 mg or more caffeine/250 ml can
–Double of soft drinks, half of brewed
coffee
–Exceeds recommendations for children
 ENERGY DRINKS –
What you need to know
Health Canada:
» no more than 45 mg/day for children 4-6 yr, 62.5
mg for 7-9 yr, 85 mg for 10-12 yr

» Adults no more than 400 mg/day

» Aim for less than 200 mg/day
» Watch meds with caffeine: Anacin, Vivarin

12 oz can cola = 35 mg
20 oz cola = 65 mg
Starbucks grande coffee = 200 mg
Red Bull = 80 mg
 Caffeine and You…
• The caffeine in coffee, if you drink several cups daily, can
precipitate a
– fast pulse
– nervousness
– insomnia
– headache
– irritability
– diarrhea and
– frequent urination

Performance
Enhancing research only shows effects for non liquid caffeine
capsules NO EVIDENCE for liquid caffeine!
 ENERGY DRINKS –
What you need to know

• Herbs
• Ginkgo biloba, ginseng, guarana, kola nuts, Yerba
Mate, Echinacea, Astragalus
• Do not enhance performance
• Are in very low amounts
• Interact with medications
• Affect blood clotting
• Possible mislabeling, no standardization
 ENERGY DRINKS –
What you need to know

• Taurine
• Amino acid found in meat & dairy products
• Claim increases alertness, cardiac fxn,
antioxidant – no scientific evidence
• Typically 1 g per 250 ml can
–Safety not known!
 ENERGY DRINKS –
What you need to know
• Protein and Other Amino Acids
• Arginine, Taurine, Branched Chain Amino Acids
(BCAA’S), Glutamine
– Thought to enhance glycogen storage
– Reduce synthesis of serotonin
• Negligible amounts
• To add enough to be of benefit would affect taste and
mouth feel
• May cause digestive distress
 ENERGY DRINKS –
What you need to know

• Carbohydrate
• Contains twice as much sugar as sport drinks
• Impede rehydration (high doses of glucose,
sucrose, maltodextrins, fructose, galactose)
• Excess sugar can lead to nausea, stomach cramps,
and diarrhea
• Carbonation can cause gas/bloating

• Best Choice For Exercise…

• Water & Sports Drinks
 ENERGY DRINKS –
What you need to know

• Royal Jelly/Bee Pollen

• Supposed to improve exercise performance
• No proven effect
• Dangerous to those allergic to bee stings
• Pyruvate
• Supposed to enhance aerobic metabolism, delay
fatigue, decrease body fat
• Current products do not provide adequate amounts
for effect
• Large doses = GI distress
 ENERGY DRINKS –
What you need to know
• Creatine
• Purpose to delay fatigue in high-intensity exercise
• Insufficient amounts in energy drinks for effect
• You would need to drink 178 servings for five days to
obtain creatine loading of 20g/day for five days
 ENERGY DRINKS –
What you need to know
• Carnitine
• Involved in fatty acid metabolism
• Claims it delays fatigue in high intensity
exercise
–Not even the best research confirms above
claim in energy drinks
 ENERGY DRINKS –
What you need to know

• Oxygen
• Claim: dissolved oxygen accelerates aerobic
metabolism and results in lower levels of lactic
acid… improved performance

• No scientific support as blood is fully saturated

with oxygen and “extra” is immediately exhaled
 ENERGY DRINKS –
What you need to know

• Fat Burners
– Ciwujia, hydroxycitrate, ephedra
• Stimulate metabolism and brain fxn; reduce fat
• Little to no evidence of athletic performance effect
• Can cause cardiovascular dysfunction and even
death in sensitive individuals (ephedra)
 ENERGY DRINKS –
What you need to know
• Energy Drinks
• Not substitutes for adequate training, rest,
recovery and nutrition (fueling for sport)
• You must take the responsibility for what goes into
your body
• You must be informed and cautious about dietary
supplements
– Fair Play
– Legal
– Performance
– Health
– Medical
– Safety
– Financial
 Sport Supplements?
• First choice is a well balanced diet
• Never try new supplements/food the day of
competition

• May be beneficial:
– Too nervous to eat: liquid meal
– Avoid certain foods/small appetite
– Time constraints/Traveling
– Vegetarian, pregnant, anemic
• See your doctor and sports dietitian first!
Pre-Competition Sport Supplements

• PowerBar 15-30 min. prior

• Clif Bar 60-90 min.
• Clif Shot 15-30 min.
• Sport Beans 1 hr
• Optimum Energy Bar 1 hr
• Power Gel 30 min.
• Ele8vMe 1-2 hr
• Accel Gel 1 hr
• Cytomax Sport Energy 15 min.
Drink (8 oz)

• Food Choice: ½ banana with ½ cup skim milk

 Competition Sport Supplements
• Clif Shot
• Sports Beans
• PowerBar
• Cytomax Sport/Energy Drink
• Gatorade

• Make your own sport drink: orange juice, water, and

pinch of salt
 Recovery Supplements
15-30 Minute Window for optimal recovery

Food Alternatives
• Clif Shot
• Banana and fruit yogurt
• Clif Bar
• 2 slices toast + tsp peanut
• Optimum Energy Bar butter = 1 scrambled egg
• Power Gel • ½ banana, ½ cup strawberries,
• PowerBar Harvest ½ cup cottage cheese
• Flash 5 Protein/Energy Bar • Sandwich: 2 oz turkey breast,
• Cytomax Sport/Energy lettuce, tomato, + mustard
Drink • Chocolate milk (1 or 2%)
• PowerBar ProteinPlus • 2-3 fruit filled cookies + 1 cup
Protein Drink low fat milk
• Elev8Me • Make your own sport drink
 VITAMINS vs FOOD

• 75% of all athletes take some type of supplement

• Why?
– Guard your health
– Compensate for diet filled with processed foods
– Enhance athletic abilities
– Boost energy
– Promote future “super health”
 VITAMINS vs FOOD
True or False

• A vitamin supplement satisfies 100% of your

nutritional needs
 VITAMINS vs FOOD

False

• Yes, you may get 100% of your vitamin needs

with the pill. But, we also need protein,
minerals, energy, fibre, and phytochemicals –
non-vitamin compounds in foods that protect
our health.

• No vitamin provides energy (calories)

 VITAMINS vs FOOD

Vitamins will not…

• Offer a competitive edge
• Enhance performance
• Increase strength/endurance
• Provide energy
• Build muscle
Unless you are deficient in that nutrient, likely no benefit
to health and performance.

Placebo Effect?!
 VITAMINS & ATHLETES
Does Exercise Increase Needs?
• For the most part, no…

• The more you exercise/train, the more you eat

and the more vitamins you consume.
 VITAMINS & ATHLETES

Supplements for Special Situations:

• Restricting calories
• Allergic to certain foods
• Lactose intolerant
• Contemplating pregnancy
• Total vegetarian – VEGAN
(B-12, D, riboflavin, protein, iron, zinc)
 VITAMINS & ATHLETES

Too Much of a Good Thing:

• Toxic Reactions
• B6 – numbness, loss of muscle coordination,
paralysis
• Nicotinic Acid – liver damage

Any dose greater than 10 times the Daily Value is

considered a mega dose
 VITAMINS & ATHLETES
BEYOND DIETARY DEFICIENCIES:
• Antioxidants (vit C, beta carotene, selenium)
– May prevent heart disease
– Reduce formation of cancerous tumors
– Vitamin E, oxidative damage and injuries
 MINERALS
• Present in all living cells
• Travel through food chain – absorbed into
plants that grow in soil, and then into animals
that consume plants and water
• Found in wide variety of wholesome foods
 IRON
• Female athletes at risk for iron deficiency
anemia
• Menstruating
• Avoid red meat
• Marathon runners (damaged RBC)
• Endurance Athletes (heavy sweat losses)
• Teenage Athletes (growth)
 IRON

Getting Enough:
• Eat lean cuts of beef, lamb, pork, and the dark
meat of skinless chicken/turkey
• Select breads & cereals stating
– Iron enriched or fortified on the label
• Use cast-iron skillets for cooking
• Don’t drink coffee/tea with every meal
• Combine heme (animal) with nonheme (plant)
 TOO MUCH IRON
>200 mcg may lead to:
• Heart disease
• Heart attack
• Damage blood vessels and heart tissue
• Damage the liver
• Associated with diabetes and arthritis
 FOOD vs. SUPPLEMENT
Calcium Pill
Milk • Calcium
• Fluid
• Carbohydrate
• Protein
• Calcium
• Vitamin D
• Vitamin A
• Potassium
• Sodium
• Folate
How To Choose a Supplement

• Vit/min close to 100% • Label indicates passed 45

and no greater than minute dissolution test
200% DV (otherwise can’t be absorbed)
• Not in excessive doses • Take with or after a meal
• Beta carotene and • Think food first – balanced
chromium meal plan can not be
• Buy before expiration compensated with
date, store in cool, dry supplements
place • DIN number
• Ignore claims “natural” • WADA
vitamins
 BOTTOM LINE

Athletes need to incorporate proper

• Fueling
• Hydration
• Training
• Rest

If it sounds too good to be true…

it probably is!!!
 BEST ENERGY ENHANCERS

• Be well fueled every day

– 3-5 g carb/lb body weight as a min.
• Be well hydrated
– Urinate every 2-4 hrs.; clear, pale yellow
• Consume adequate carbs & fluids during
exercise lasting > 60-90 minutes
– 0.5 g carb/lb body weight per hr
– 8 oz of fluid every 15-20 minutes
 BEST ENERGY ENHANCERS
• Recover with adequate carbs
– ~75 g (300 calories) carb every 2 hrs. for 6-8 hrs.

• Allow adequate rest days so muscles can refuel

and recover

• Proper sports diet with adequate fluids & carbs is

the best investment in high energy performance!

• Consider a sports dietitian to assist with

developing a personalized nutrition plan
 MEAL IDEAS
• Meal in one potatoes i.e. baked
potato with baked beans, cottage
cheese, leftover chili, ...
• Salads with protein such as leftover
chicken
• Veggie burgers with cheese - broil for
a few minutes
• Brown rice/pasta with
legumes/eggs/shrimp/cottage cheese
and veggies - add jarred tomato
sauce, salsa, Patak’s curry paste or
pesto
• “Homemade” soups made from
bouillon, frozen/leftover veggies and
canned tomatoes/legumes i.e. chick
peas, kidney beans, black beans
• * add veg/fruit to all meals
• Bake chicken or fish with yogurt and
Dijon or honey and curry powder
• Noodle casseroles, or tortilla
lasagna
• Scrambled eggs/tofu add tomatoes
and greens, stir fry’s, bean soups
• Sloppy Joe’s, tuna/salmon melts,
homemade pizza on whole wheat
pita
• Whole grain cereal, milk and toast
with pb
• Tofu, bean or Yves Mexican ground
round burritos, quesadillas