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1/28/2015
BIO
Lee Hyrkas, RD, CD, NASM-CPT
Performance Nutrition
Lee Hyrkas, RD, CD, NASM-CPT
Registered Dietitian
Performance Nutrition Specialist
Today’s Agenda
Credentials:
• Registered Dietitian (RD)
• Certified Personal Trainer (CPT)
• National Academy of Sports Medicine
Education:
• University Wisconsin Green Bay (UWGB)
• Bachelor of Science in Human Biology
• Emphasis: Nutritional Science/Dietetics
Why Does Nutrition Matter?
• Estimating Fueling Needs
Enhanced strength, speed and endurance
• Fueling Pre and Post-Exercise
Improvement in body composition
•
body fat
• Importance of Hydration
May reduce occurrence of illness or injuries
• Less training time lost
Quality fuel
Faster recovery
Push harder at
next workout
Improved performance!
Fueling Needs
Minimum Fueling Needs
Athletes need a minimum of 14 kcal/lb.
• Ex: 120 lb x 14 = 1680 cals/day
Majority of athletes consume inadequate
amounts of food.
•
• Ex: 160 lb x 14 = 2240 cals/day
Performance!
Most athletes need at least 20 kcal/lb.
• Ex: 120 lb x 20 = 2400 cals/day
Influence mental and muscle function
• Mental Fatigue
Muscle Fatigue!
• Ex: 160 lb x 20 = 3200 cals/day
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Fueling Guidelines
• 100 pound athlete: 2000 – 2400 calories/day
Cutting & Gaining Weight
1. Calculate estimated fueling needs.
•
Ex: 150 lbs x 20 kcal/lbs = 3000 kcals (maintenance)
• 130 pound athlete: 2600 – 3100 calories/day
• 160 pound athlete: 3200 – 3850 calories/day
• 190 pound athlete: 3800 – 4550 calories/day
• 200 pound athlete: 4000 – 4800 calories/day
*Female athletes, need ~20% fewer calories than male athletes.
Tip for Cutting & Gaining Weight
1. Cutting Weight:
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2. Subtract 300-500 calories to lose weight.
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Ideal weight loss ~0.5-2 lbs per week.
Minimize muscle loss.
3. Add 300-500 calories for weight gain.
•
•
Slow weight gain is preferable (~0.5-1 lbs per week).
Minimize fat gain.
Building Your Sports Diet
• Consuming a breakfast meal daily
Reduce carbohydrate portions at meals.
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Breads, pasta, rice, potatoes, pizza, etc.
• Frequent meals and snacks (~2-4 hours)
Avoid sugary beverages (soda, juice, energy drinks)
•
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Empty calories
Add more fruits and non-starchy vegetables.
2. Weight Gain:
•
• Proper nutrition before and after exercise
• Quality carbs (whole grains, fruits, vegetables)
Add more quality carbohydrates at meals.
•
Breads, whole wheat pasta, wild rice, potatoes, fruits,
etc.
• Lean protein & healthy fats
Understanding Labels
Serving
Calories
Fat
Carbs
Protein
Ingredients
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Macronutrients
Sources of Energy
Nutrients that provide calories
Calories/gram
Athletes require more of these
Carbohydrates
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Finding a balance is key
Protein
4
Alcohol
7
Fat
9
Carbohydrates
Often viewed as less important than protein
Preferred energy source for the body
• Brain, red blood cells, nervous system
Importance of Carbohydrates
Sustains blood sugar levels during exercise
• Prevents hypoglycemia (low blood sugar)
Inadequate carbohydrates
Mental fatigue
Decreased blood sugar
Muscle fatigue
Adequate consumption spares protein
• Save protein for muscle building/repair
Foundation of a quality sports diet
The Anabolic Trigger
Carbohydrate Guidelines
Athletes require ~2.3 – 4.5 g/lb/day of carbohydrates.
Carbohydrates trigger insulin release.
• Cell doors open =
Nutrient Absorption
• Key pre and post-exercise
(Moderate-to-high intensity exercise ~1-3 hours/day)
• 100 pound athlete: 230 – 450 grams/day
• 130 pound athlete: 300 – 580 grams/day
• 160 pound athlete: 370 – 720 grams/day
• 190 pound athlete: 440 – 850 grams/day
• 200 pound athlete: 460 – 900 grams/day
*Spread carbohydrate intake throughout the day.
• Ex: 500 grams carbohydrates ÷ 6 meals/day = ~80 grams per meal
Photo courtesy of Christopher D. Saudek, Richard R. Rubin, and Cynthia S. Shump. The Johns Hopkins Guide to Diabetes. Baltimore: The
Johns Hopkins University Press, 1997, and the FDA.
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Quality Carbohydrates
Simple & Refined Carbohydrates
Nutrient poor!
Protein
More on Protein
Deliver essential amino acids
Often ranked above all other nutrients
• Excess burned for energy or converted to fat
• Excess intake ≠
muscle mass
• Building blocks for the body
• Maintain body tissues
• Immune health
Important to obtain adequate amounts
• Promote muscle growth & recovery
• Injury healing
Protein Guidelines
Athletes require ~0.6 – 0.9 g/lb/day of protein.
• 100 pound athlete: 60 – 90 grams/day
Can be converted to glucose for energy
• Inadequate calories or carbohydrates
• Breakdown muscle for fuel = Not ideal!
Protein for Cutting & Gaining Weight
1. Cutting Weight:
•
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Keep protein intake high (0.9-1.0 g/lb).
Minimize muscle loss
• 130 pound athlete: 80 – 120 grams/day
• 160 pound athlete: 95 – 145 grams/day
• 190 pound athlete: 115 – 170 grams/day
• 200 pound athlete: 120 – 180 grams/day
2. Weight Gain:
•
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Avoid excess protein (>1.0 g/lb).
Calories should be increased from carbohydrates &
healthy fat.
*Spread protein intake throughout the day.
• ~15-20 grams per meal, ~20-40 grams before bed
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Quality Protein
Plant Based Proteins
Choose lean protein sources.
• Loin, tenderloin, round cuts meat
• Lean ground meat (90/10, 95/5)
• Trim excess fat & remove skin
• Low fat dairy (milk, yogurt, cheese)
Incorporate plant based proteins
• Beans (black beans, kidney beans, baked etc.)
• Lentils
• Nuts/seeds (almonds, sunflower, walnuts, etc.)
• Tofu, soy beans
• Quinoa (grain)
Limit fatty types of meat.
• Pepperoni, sausage, bacon, greasy meats
• High in saturated fat ( heart health)
Rich in vitamins, minerals & fiber
Overview on Fats
Provides the most calories per gram of food
• 9 kcals/gm
Helps our body absorb fat soluble vitamins
• A, D, E and K
The Scoop on Fats
Essential fatty acids (EFAs) omega-3 & omega-6
• Body can’t make
• Must obtain from food
Increase monounsaturated & polyunsaturated fat
• Heart healthy fats
Precursor to many important hormones
• Testosterone, etc.
Limit saturated fats
• 7-10% total calories
• Fried foods, sweets, desserts, animal fat/skin
Insulates & protects vital organs
Avoid Trans fats
Immune system function
Fat Guidelines
Aim for ~25% calories from healthy fats.
• Ex: 2500 calories/day x 0.25 = 625 calories
• 625 calories ÷ 9 calories/gm = ~70 gm/day
• Partially hydrogenated oil
Fat for Cutting & Gaining Weight
1. Cutting Weight:
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Majority of fats from unsaturated sources.
• Monounsaturated & Polyunsaturated
Fat intake can be reduced to ~20% of daily calories.
Limit unhealthy fats
• Fried foods, desserts/sweets, etc.
2. Weight Gain:
Increase omega-3 rich fats.
• May decrease inflammation & joint pain
• Rich in essential fats EPA & DHA
•
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Fat can be increased to ~30% of daily calories.
Choose healthy fats.
• Oils, nuts, seeds, avocados, fish, etc.
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Sport Supplements
Many are banned by the WIAA
• Steroids, pro-hormones, HGH, ephedra, etc.
Majority fail to meet the advertised claims
• “Gain 7 lbs of muscle in 12 weeks.”
Key Concerns
1. Is the supplement safe?
2. Is the supplement effective?
Increased number of contaminated supplements
• Athletes failing drug screens (suspensions)
• ~20% supplements contaminated with steroids
Can be produced & sold without safety testing
Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal
nutritional supplements for anabolic-androgenic steroids—results of an international study. Int J Sports Med. 2004;25:124–9.
The Big Three
Supplement Guidance
Whey Protein: Naturally found in milk
• Safe: If used in appropriate amounts (10-25 g/day)
• Effective: Convenient source of protein post-workout
Resources:
• NSF Certified for Sport®
Creatine: Naturally found in meat (beef, fish, chicken)
• Safe: Adults over the age of 18 (3-5 g/daily)
• Effective: Responders & non-responders
• Informed-choice.org
• Informed-sport.com
• USP.org
Nitric Oxide/Arginine: Increased blood flow to the muscle
• Safe: May cause irregular heart beat
• Effective: More research is needed
Alcohol
Alcohol & Training
Promotes dehydration
• Dehydration = decreased performance
Human Growth Hormone (HGH) release is reduced
up to 70% during the sleeping hours when release is
at peak levels.
Toxin to our body
Greatly increases the release of cortisol (stress
hormone) > cortisol negates training effect
Not a good source of fuel
Decreases protein synthesis (muscle building)
Poor source of carbohydrates
Suppresses release of testosterone up to 4 days
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Performance Nutrition
Some males who drink heavily & train, had
testosterone levels similar to female levels.
Pre & Post-Exercise Nutrition
What should I Eat Pre & Post-Exercise?
Proper nutrition before & after exercise is key.
• Reduce recovery time (less soreness)
• Enhance training results
• Maximize performance
“You can’t out train a poor diet.”
Photo courtesy of fluentstream.com
Pre-Exercise Guidelines
Foods to Avoid Pre-Exercise
• High carbohydrate
• Fried foods
•
• Low fat
• Moderate protein
• Extra fluids
• Appropriate portions
• High fat meats
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Burgers, hot dogs, beef sticks
• Sweets/desserts
•
Have to train our stomach!
Fries, chicken strips, chips, etc.
Candy, ice cream, cookies, etc.
• Dressing/dips
•
Ranch, mayonnaise, vinegar and oil
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Pre-Exercise Carbohydrates
Carbohydrates!
Athletes require ~0.45 – 1.8 g/lb
Best energy source for exercise?
•
100 pound athlete: 45 – 180 grams
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130 pound athlete: 60 – 230 grams
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160 pound athlete: 70 – 290 grams
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190 pound athlete: 85 – 340 grams
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200 pound athlete: 90 – 360 grams
1-4 hours prior to exercise/competition
• Smaller amounts closer to exercise
General Recommendation:
• 30-60 grams - 1- 2 hours prior
Carbohydrate Content of Foods
Foods
 2 slices whole grain bread
 1 cup chocolate milk
 1 cup oatmeal, cooked
 2 granola bars
 1 cup cereal
 Medium baked potato
 2 cups low-fat milk
 1 medium piece fruit
 1 cup rice & beans
 English muffin
 8 oz 100% juice
 16 oz sports drink
 1/2 cup pasta
Protein Pre-Exercise
Aim for 10-20 grams
• Smaller portions
May help reduce recovery time
Choose low-fat/lean sources
• <5 grams fat
• Digested quicker
*Each portion provides ~30 g of carbohydrates.
Protein Content of Foods
Sample Pre-Exercise Meals
Meal 1: (60 grams carbs, 17 grams protein)
 2 hard boiled eggs
 1 cup oatmeal
 1 large apple
Meal 2: (40 grams carbs, 16 grams protein)
 2 cups low-fat milk
 1 fruit cup
Meal 3: (80 grams carbs, 20 grams protein)
*Each portion provides ~10-20 g of protein.
 1 Nature Valley Granola Bar
 1 container (5.3 oz) greek yogurt, fruit flavored
 1 banana
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Post-Exercise Nutrition
Goals of Post-Exercise Nutrition
Focus on the 4 r’s:
Rehydrate
 Fluids & Electrolytes
Replenish
 Carbohydrate (glycogen) stores
Repair
 Muscle tissue
Reinforce
 Immune system with nutritious foods (fruits, vegetables, lean
meats, whole grains, nuts, etc.)
Post-Exercise
Protein Post-Exercise
Consume a meal within 30-60 minutes
 “Window of Opportunity” = Nutrient Absorption
~0.1-0.2 gm Pro/lb
• Ex: 160 lbs x 0.1 = 16 grams protein
Reduce recovery time and soreness
General Recommendation:
Aim for 15-25 grams
Carbohydrates for Recovery
Aim for ~0.5-0.75 gm/lb
• 100 pound athlete: 50 – 75 grams/day
• 130 pound athlete: 65 – 95 grams/day
• 160 pound athlete: 80 – 120 grams/day
• 190 pound athlete: 95 – 140 grams/day
Sample Recovery Meals
Meal 1: (75 grams carbs, 22 grams protein)
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2 oz sliced turkey or chicken
2 slice whole wheat bread
1 large banana
1 carton low-fat milk
Meal 2: (60 grams carbs, 22 grams protein)
• 1/2 cup low-fat cottage cheese or greek yogurt
• 1/2 cup Nature Valley High Protein Granola
• 1 cup berries
• 200 pound athlete: 100 – 150 grams/day
Meal 3: (90 grams carbs, 20 grams protein)
*3:1 ratio of carbohydrates to protein
• Ex: 30 grams carbohydrates:10 gram protein
• 16-20 oz low-fat chocolate milk
• 1 medium piece of fruit
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Recovery Shakes
PB Banana:
(~680 kcals, 65 gm carbs, 32 gm protein)
• 2 cups low-fat milk or soy milk
• 1 large banana
• 1/4 peanut butter or almond butter
• Ice cubes (thicker shake)
Super Smoothie:
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Goals of Tournament Nutrition
1. Provide energy for multiple matches/games.
2. Improve recovery time.
(~380 kcals, 65 gm carbs, 21 gm protein)
1 cup low-fat milk or soy milk
1 small container (5.2 oz) greek yogurt, fruit flavored
1-2 cups spinach
1/2 cup orange juice
1 cup strawberries or 1 banana
Dash of cinnamon or nut meg
3. Continue to meet daily fueling needs.
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Protein, carbohydrates, healthy fats & fluids
Fruit Smoothie: (~480 kcals, 90 gm carbs, 20 gm protein)
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1 cup low-fat milk or soy milk
1 packet vanilla Carnation Instant Breakfast
1 cup blue berries
1/2 cup oatmeal (uncooked)
4-8 oz water (desired consistency)
Ice cubes (thicker shake)
More on Tournament Nutrition
Key Tips:
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Consume a small meal/snack every 2-3 hours or right after
matches/games.
Aim for 10-15 grams protein, 30-60 grams carbohydrates
at meals/snacks.
Sip on low calorie fluids throughout the day (water, G2,
PowerAde Zero, Crystal Light, etc.)
Save sports beverages for during and immediately after
matches.
Hydration Tips
One of most important factors
• 1-2% dehydration = decreased performance
• ~1.5 lbs for 150 lb individual
2 hours pre-exercise:
• 16 - 24 ounces (2-3 cups)
15 minutes pre-exercise:
• 8 - 16 ounces (1-2 cups)
*During exercise:
• 6-12 ounces every 15 min
• Listen to your body!
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Recovery Fluids
Replenish sweat loses from exercise.
~16-24 ounces for every pound lost
• Weigh before and after exercise
Signs of Dehydration
• Dark urine
• Small volume of urine
• Elevated heart rate
Daily fluid intake:
• Urinate every 2-4 hours
• ~16 cups fluid men
• ~12 cups fluid women
Looking for Help?
• Headache
Urine Color Chart*
1-3 = adequately hydrated
*Source: L. Armstrong PhD
Performance Nutrition Appointment
 Estimating fueling needs
 Individualized fueling plans
•
Increasing lean body mass
•
Decreasing body fat
 Hydration strategies
 Pre & post exercise meals
Schedule an appointment today!
Lee Hyrkas, RD, CD, NASM-CPT
Performance Nutrition Specialist
Call: (920) 433-4750
or
Email Questions: [email protected]
 Supplement guidance
 Travel nutrition
References
•
Alcohol and Athletes. (2008, January 1). Retrieved November 3, 2014, from
http://oade.nd.edu/educate-yourself-alcohol/alcohol-and-athletes/
•
Benardot, D. (2011). Advanced Sports Nutrition 2nd ed. Champaign, IL:
Human Kinetics.
•
Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL: Human
Kinetics.
•
Mueller, K., & Hingst, J. (2013). The athlete's guide to sports supplements.
Champaign: Human Kinetics.
•
Rosenbloom, C., Coleman, E. (2012). Sports Nutrition. A Practice Manual for
Professionals 5th ed. Diana Faulhaber.
Photo courtesy of fluentstream.com
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