Overview: Nutrition to Enhance Physical Performance HOOAH
Bodies
2007
COL Ann Grediagin, Ph.D., R.D., C.S.S.D.
Agenda
Determinants of Performance Fueling Physical Performance
Energy Sources Fluids Supplements
Where to go for more info: Supporting Hooah Bodies Presentations.
Value of Supplements to Peak Performance
Added benefit of supplements
Fluid, Training, & Carbohydrate
Proper Nutrition is Required to Reap the Rewards of Training
If you dont have the fuel you cant do the work If you dont do the work, you cant improve the system
Supplements Cannot replace or make-up for inadequate training
Training determines the type of Athlete
Category
Heath/fitness
Hours per workout
0.5 - 1
Times per week
3-5
Recreational
Well-trained Elite/World Class
1 1.5
1.5 - 3 2-6
3-5
5-7 6 - 10
Fueling Physical Performance
The Science of Sports Nutrition Exercise Fuel Metabolism Energy for activity
Carbohydrates Fat Protein
Fluids
SOURCES OF ENERGY
Calories/gram
Carbohydrate
Protein Alcohol
4
4 7
Fat
Nancy Clark, MS, RD
FUEL UTILIZATION AT DIFFERENT EXERCISE INTENSITIES
100 90 80 70 60 50 40 30 20 10 0
Carbohydrate Fat Protein
Percent
Rest
50
75
% of VO2max
95
Carbohydrate Stores
150 lb. active male
1,800 calories total CHO stores 60,000+ calories total FAT stores
Calories 80 320 1400
Nancy Clark, MS, RD
Where stored Blood Liver Muscle
Purpose Feed brain Blood sugar Fuel Muscles
Training Increases Glycogen Stores
gm glycogen/per kg muscle Untrained Trained Carbo-loaded 13 32 35-40
Nancy Clark, MS, RD
Nutrient Requirements Vary with Training
Category Heath/fitness Recreational CHO g/kg/day 5-8 5-8 PRO g/kg/day 1 1.5 1 1.5
Well-trained
Elite/World Class
8 - 10
8 - 10
1.5 2.0
1.5 2.0
Repeated Days of Hard Training Compromise Glycogen Stores
2.5
MUSCLE GLYCOGEN
(gm/100gm tissue)
2.0
1.5
1.0 0.5
0.0
10 miles
10 miles
10 miles
Day 1
Day 2
Day 3
Subjects consumed an average diet that contained 40-50 % Carbohydrate
Recommended Diet For Well-Trained Athletes
Carbohydrates (60-65 %)
Fats (20-25 %)
Proteins (12-15 %)
GLYCOGEN IS MADE FROM CARBOHYDRATES
24 20
Carbohydrate Diet
GLYCOGEN CONTENT
(GM/KG MUSCLE)
16 12 8 4 0
Rest/ 0 Hard exercise
Protein & Fat Diet
5 15 25 RECOVERY TIME (hours)
35
45
Nancy Clark, MS, RD
How Does Reality Stack up Against Recommendations?
% CHO % Fat % Protein
Recommended diet 3 MREs Provide Soldiers in the Field Wrestlers (college) Runners
60 51 45 45 49
25 36 40 38 36
15 13 15 17 15
Carbohydrates in the Field
One Complete MRE
1300 calories
Field Stripped MRE
( Jerky, Potato stix, Raisin Nut mix, Cheese spread on crackers, Oatmeal cookie)
1300 calories
VS.
51 % CHO
36 % FAT 13 % PRO
32 % CHO 56 % FAT 12 % PRO
GLYCOGEN IS MADE FROM CARBOHYDRATES
24 20
Carbohydrate Diet
GLYCOGEN CONTENT
(GM/KG MUSCLE)
16 12 8 4 0
Rest/ 0 Hard exercise
Protein & Fat Diet
5 15 25 RECOVERY TIME (hours)
35
45
Nancy Clark, MS, RD
What About Protein ??
Protein--gm/kg body weight
Recommended Protein Intake vs. Average Intake
1.4 1.2 1 0.8 0.6 0.4 0.2 0
Whole Body Protein Synthesis
(Tarnopolsky 1992)
Protein synthesis [Link]-1.h-1
250 200 150 100
b a
Unlike letters P<0.05
a
a
Sedentary Strength
50
0 0.9 1.4 2.4
Protein Intake ([Link]-1.d-1)
Fluidsstill central to physical performance
Voluntary Fluid Intake Often Inadequate
1400 1200 1000 800 600 400 200 0 Fluid Intake Sweat Loss 102 Runners and 91 Canoeists
(Adapted from Noakes et al., EJAP 57:210-19, 1988)
690-1270 ml/h
290-620 ml/h
Effects of Dehydration on Physical Performance
9% 8% 7% 6% 5% 4% 3% 2% 1% 0%
>6% 4-6 % 3% 2%
Impaired Thermal Regulation Reduced Muscular Endurance Reduced Strength and Endurance, Heat Cramps Severe Heat Cramps, Heat Exhaustion, Heat Stroke, Coma, Death
Summary of nutritional supplements that have the most impact on Physical Performance
Carbohydrate Fluids
Sleuthing Supplement Safety and Efficacy
The Reality of Desire
50% of elite-level athletes are willing to take a substance that would guarantee them an Olympic gold medal, even if they knew that taking the substance would be fatal within a year.
(The Ergogenics Edge, Melvin Williams, 1998)
The Primary Issues:
Are they safe?
Do they work?
Frequently Used Supplements Sports Drinks Caffeine Amino Acids (Protein Powders) Creatine Ephidrine/Ephedra
Where can you find accurate, helpful information?
Hooah Bodies Presentations
COL Grediagins Internet Quick Picks for Supplement Safety and Efficacy
US Army Center for Health Promotion and Preventive Medicine (Warfighters Guide to Dietary Supplements)
[Link]
National Institutes of Health Office of Dietary Supplements
[Link]
US Food & Drug Administration Center for Food Safety & Applied Nutrition Dietary Supplements
[Link]
Gatorade Sports Science Institute
[Link]
The greater our knowledge increases, the more our ignorance unflolds.
John F. Kennedy
And Your Questions Are