Dietary Recommendation for AthletesTraining Diet Recommendations: High Carbohydrate DietSlide 3ADA/ACSM Position Paper Dietary CarbohydratesSlide 5Training Diet Recommendations: High Carbohydrate Diet: Recovery MealHigh CHO Energy DrinksEnergy Bars > 70% carbohydrate caloriesSport ShakesEnergy GelsTraining Diet Recommendations: Moderate Protein DietSlide 12Slide 13Which athletes are at risk for inadequate protein intake?MetRx Protein Plus PowderTraining Diet Recommendations:Low Fat DietTraining Diet Recommendations: SummaryCase Study: Brian Competitive Stair RunnerBrian’s Diet and Training ScheduleBrian’s Diet AnalysisCase Study: Weight Gain for a Professional Basketball Player24 hour diet recallDiet analysis of 24-hr recallRevised food listRevised diet analysisPre-Event MealSlide 27Slide 28Slide 29Carbohydrates Just Prior to EventMeals/CHO before/during/after eventsCarbohydrates During EventTypes of CarbohydrateSlide 34Slide 35Slide 36Slide 37Carbohydrate LoadingDiet, muscle glycogen, and endurance performance. Karlson & Saltin. J. Appl. Physiol. 1971-31:203-206.Carbohydrate Loading Protocol: Classic MethodCarbohydrate Loading Protocol: Classic Method: DrawbacksSlide 42Carbohydrate Loading Protocol: Modified MethodSlide 44Slide 45Dietary Recommendation for AthletesDr. David L. GeeFCSN/PE 446Training Diet Recommendations: High Carbohydrate DietFor “Power Athletes” Traditional recommendation–> 55% of caloriesWhy?–primary source of energy–effect of repeated high intensity workouts on glycogenTraining Diet Recommendations: High Carbohydrate DietFor “Endurance Athletes”Traditional recommendation–> 60% of caloriesWhy?–endurance training reduces glycogen–repeated training effectsADA/ACSM Position PaperDietary Carbohydrates6-10 gCHO/kg BW–Upper end with high intensity–Upper end with long durationRecommends against % CHO guidelines4000 Cal/day @ 50%CHO for 70kg athlete –= 7.1 gCHO/kg2000 Cal/day @ 60%CHO for 60kg athlete –= 5 gCHO/kgTraining Diet Recommendations: High Carbohydrate DietRecovery MealCHO ingested within 2hrs of workout is converted to glycogen 50% more rapidly.–Rec: up to 1.5 g CHO/kgBW of mixed CHO within 2 hours (hi glycemic index?)–Particularly important for multiple workouts/events per dayRole for protein in recovery meal?Training Diet Recommendations: High Carbohydrate Diet: Recovery MealExample:–50 kg x 1.5 gCHO/kg = 75gCHO–= 5 servings of bread or fruitWhole/real foods preferred–Cheapest, has other nutrientsSport Supplements–Convenient–Concentrated–ExpensiveHigh CHO Energy DrinksEnergy Bars> 70% carbohydrate caloriesSport ShakesEnergy GelsTraining Diet Recommendations: Moderate Protein DietRDA = 0.8 gP/kgBWFor “Power Athletes”ACSM/ADA: –1.6-1.7gP/kgBWmaintenance of large muscle massoptimizes rate of protein synthesis (?)Is more protein a problem?Training Diet Recommendations: Moderate Protein DietFor “Endurance Athletes”ACSM/ADA: –1.2-1.4gP/kgBWreplaces proteins used as fuel during endurance training (10-15% of energy)Training Diet Recommendations: Moderate Protein DietMost athletes do NOT need to consume supplementary amounts of proteintypical US diet: 15% of calories4000 Cal diet = 150g Pro in the diet90 kg “Power athlete” needing 1.6gP/kg = needs 144g ProWhich athletes are at risk for inadequate protein intake?Limited caloric intake–low meat/dairy intake –very low fat intake–weight conscious athlete2000 Calorie, 10% protein= 200 PRO Cal = 50g PRO provided1.6 gPRO x 55 kg = 88g PRO neededMetRx Protein Plus PowderINGREDIENTS: METAMYOSYN® (Unique Blend of Milk Protein Concentrate, Calcium Caseinate, Sodium Caseinate, Whey Protein Isolate, L-Glutamine, Dried Egg Whites), Natural and Artificial Flavors, Partially Hydrogenated Oil (soybean and cottonseed oils), Aspartame, Sodium Carboxymethylcellulose, Guar Gum, Xanthan Gum.$40/container, 16 servings/container, 46gP/serving = $2.50/serving, $75/month, $900/year8 oz sirloin steak, $5/lb, 56gP, $2.505 c NF milk, $2/gal, 40gP, $0.63Training Diet Recommendations:Low Fat Diet>55-60% CHO, 10-15% PRO< 25% FATAdvantages of moderately low fat (compared to very low fat)–High caloric density–Wider variety of foods available–May be more palatableTraining Diet Recommendations:SummaryCarbohydrates–Moderate to high in carbohydrates»6-10g CHO/kg BWProtein–Higher than RDA, moderately high–Power athletes: 1.6-1.7gP/kgBW–Endurance athletes: 1.2-1.4gP/kgBWFat–Balance of calories, relatively low fat–<25% of caloriesCase Study: Brian Competitive Stair RunnerWorks 7AM to 3:30PM–Construction contractor in Boston suburbsTraining Schedule–5X/week for 2 hours on stairs»3 hour RT commute to city–Trains weekends by cycling/trail runsDiet–Realizes he needs hi CHO diet–Eats convenience foodsBrian’s Diet and Training Schedule6:30AM: lg bowl cereal, banana, whole milk7AM: coffee w/cream&sugar, doughnut12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk4-5:30PM: drives to Boston5:30-7:30PM: trains7:30-9PM: 16 oz sport drink while driving home10PM: mac & cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milkBrian’s Diet Analysis4000 Cal, 50% CHO, 15% PRO, 35% FatAssume 160 lbs = 73kgPRO needs = 1.4gPRO/kg x 73 = 102gPRO–PRO intake = 4000 x 15% = 600 Cal PRO»= 150 g PRO, protein intake is OK»Or 150g/73kg = 2.1 gP/kgBWCHO intake = 4000 x 50% = 2000 Cal CHO»= 500 g CHO»= 6.8 g CHO/kg»CHO intake OK, but perhaps marginalGoal:–Increase CHO, decrease FAT intake–Recognize need for convenienceCase Study: Weight Gain for a Professional Basketball Player25 yo CBA rookie7’1” (2.2m)215 lbs (98kg)–BMI = 20–Goal weight 235 lbs24 hour diet recallPRO: 97g/98kg=1.0gP/kgCHO: 1011g/98=10.3g/kgDiet analysis of 24-hr recallRevised food listPRO: 174g/98kg = 1.8gP/kgCHO: 782g/98kg = 8.0gP/kgRevised diet analysisPre-Event MealGoals“Top off” glycogen storesOptimize hydrationEmpty upper GI tractPre-Event MealMeal CompositionHigh in carbohydrates–mixed complex and simpleReasonably low in fats and proteinLow in dietary fiberPre-Event MealComposition (cont.)High in fluidsIndividualize –Use familiar foodsPre-Event MealTiming of meal–Complete > 2