1 Nutrition and Sport PerformanceLondon Cycling Club Lisa Cianfrini, MSc, RD

2 Outline Roles of nutrition in performance What are macronutrients?Carbohydrates, fat, protein Hydration What to eat and when Supplements Handouts: Protein Bars, Competition Day Handout, Campus Dining Directory, Where to buy food

3 How to make the most of this presentation?What’s working for you and what isn’t working for you? What is/are your goal(s)? SMART What are small steps that you can incorporate NOW? What are some ideas for the future? Ask questions! Come in for a one-on-one session. Start off on the right track by setting SMART goals. SMART stands for: Specific Measurable Action-oriented Realistic Time Frame. Setting SMART goals will help you: Focus on specific behaviours and skills that you want to change. Make your goals realistic and achievable. Tips to help you reach your goal: Set 1-3 goals at a time. Setting too many goals at once can make it hard for you to achieve them. Record and track your progress. Plan ahead. Be prepared for obstacles. What could make it hard for you to reach your goal? What can you do about that now? Remember the reasons why achieving your goal is important to you. For example, it may be improved health or having more energy to play with your kids. This will help you to stay motivated. Tell others about your goal and share the progress you are making. Celebrate your successes no matter how small. Find ways to reward yourself.

4 Roles of nutrition in performanceHow does nutrition help? Provides the fuel needed to perform Improves exercise performance Reduces the risk of injuries from exercise Decreases recovery time Builds muscle and reduce body fat (Manore et al, 2009)

5 What are the macronutrients?

6 Carbohydrates Primary source of energy in the bodyBroken down into glucose for fuel Glucose is stored as glycogen in liver and muscle Helps maintain blood glucose levels and prevent premature fatigue during exercise CHO recommendations for active individuals Moderately active: 5-7g/kg of body weight Heavily active: up to 10g/kg of body weight Sources of CHO (Manore et al, 2009)

7 What happens to CHOs during exercise?Muscles need CHOs as fuel during exercise High intensity CHO used during exercise can come from: Blood glucose Muscle and liver glycogen stores CHO consumed during exercise Production of glucose by the liver Glycogen stores and loading - Importance of consuming carbohydrates immediately post-training and regularly throughout the day The amount of CHO needed depends on the frequency, intensity, duration and type of exercise As well as the environmental conditions Aerobic versus anaerobic CHO use CHOs are the most important fuel source during higher intensity exercise Gluconeogenesis occurs based on the availability of CHO reserves before the exercise begins, the amount of CHO provided during exercise, the type, duration and intensity of the exercise, the level of endurance training and the environment. At low to moderate intensity exercise, CHO and lipids both play major roles as energy substrates, however as intensity rises to 60-65% relative aerobic power output, CHO becomes increasingly important. In most athletic activities glycogen stores provide the greatest fuel for exercise. Lipids become important energy stores during recovery (Manore et al, 2009)

8 Dietary Lipids aka Fat Energy denseProvides essential fatty acids and fat soluble vitamins Recommendations for fat intake 20-35% of daily energy intake from fat Endurance athletes aim for 20-25% of kcal from fat Good fat vs. unhealthy fat Limit saturated fat to <10% of total energy intake Speakers notes: Primary source of energy at rest and during low intensity exercise Large energy storage capacity – twice as energy dense as CHO (9kcal/g vs. 4kcak/g) Important for athletic performance and good health Athletes need lower fat intakes and higher CHO intakes due to glycogen replenishing Give an example of what 20-35% is in terms of grams per day for men and women Polyunsaturated fats – omega 3s and omega 6s Flax seeds, walnuts, wheat germ Fatty fish, seafood, omega-3 eggs Monounsaturated fats Vegetable oils, almonds, avocado Saturated fats Meats and poultry skin Lard, shortening, butter Higher fat milk, cheeses and yogurt Trans fats Processed foods, baked goods, fried foods (Manore et al, 2009)

9 Fat as a fuel for exerciseFat is a major energy source during low to moderate intensity exercise Fat becomes the primary source of fuel during endurance activities Once glycogen is depleted Training adaption Remove this slide and add info to a previous slide Studies have shown that well trained individuals are better at burning fat and conserving glycogen than untrained individuals – training adaptation (BF Hurley et al, 1986) figure 3.6 Can be mobilized from: Muscle fat Adipose tissue (largest fat store) Blood lipoproteins Fat consumed during exercise (Manore et al, 2009)

10 Protein use during and after exerciseMade up of chains of amino acids Building blocks of muscle, tissues, and other proteins in our body Endurance training Repairs muscle damage caused by endurance exercise Contributes to energy production during and after exercise g/kg/day (up to ~2.2) Needs to be consumed in g boluses When energy intake is not sufficient, protein is used as an energy Happens when glycogen is depleted Used for muscle growth after resistance exercise Building and repair of muscle and body tissues Maintain fluid and electrolyte balance Maintain acid-base balance in the body Transport substances such as oxygen and nutrients throughout the body Can provide energy during and after exercise Especially in low CHO and energy situations Proteins differ from fats and CHOs because they contain nitrogen Complete proteins contain all essential amino acids, mainly found in animal sources, as well as quinoa, soy and hemp hearts Incomplete proteins lack one or more amino acids, mainly found in plant sources Legumes, beans, lentils, nuts and seeds, grains Eating incomplete proteins together can make a complete protein Vegetarian athletes need more protein (Manore et al, 2009)

11 Fluid and electrolyte needsWater and electrolyte loss can impair exercise performance, the ability to do work, and overall health Sodium, chloride, potassium, magnesium etc… Before exercise Consume 5-7mL/kg body weight 2-4 hours before Monitor urine colour and volume to determine level of hydration During exercise Goal: >2% body weight loss Prevent dehydration and electrolyte imbalances ml/h; individual After exercise Goal: replace fluids and electrolytes lost during activity ~500 ml per lb of weight lost during exercise During exercise, the amount of water lost as sweat can increase to 1-2L/hr Main electrolytes lost: sodium and potassium Before Consuming extra water hours before exercise allows urine volume to return to normal as well as correction fluid imbalances, and help delay or avoid dehydration during exercise If urine volume is small or colour is dark, consume extra 3-5ml/kg water about 2 hours before exercise Goal: to begin exercise in a well-hydrated state After Need to consume at least 150% of the body mass loss that occurred Volume needed is greater than sweat loss due to losses in urine and respiration also needing replenishing Medicine & Science in Sports & Exercise: February Volume 39 - Issue 2 - pp doi: /mss.0b013e31802ca597 SPECIAL COMMUNICATIONS: Position Stand (Sawaka et al, 2007)

12 What to eat and when? Resource:

13 What should I have before exercise?Meal prior to exercise (2-4 hours) should be: Rich in complex carbohydrates Relatively moderate in protein Low in fat and fibre Pre-hydrate Goals of pre-exercise meal: Alleviate, prevent or delay hunger, without leaving significant food in the digestive system Boost energy and glycogen stores Meal should be low in fat and fibre so that gastric emptying is not delayed and intestinal absorption is not slowed Liquid snack if someone gets upset stomach from eating before exercise (PEN, 2014)

14 What should I have during exercise?For exercise lasting less than 60 min: Consume adequate water For exercise lasting longer than 60 min: Simple carbohydrate intake of 0.7g/kg/hr (~30-60g/hr) 6-8% carbohydrate electrolyte solution (sports drink) Example: 250mL of Gatorade every half hour Consider a 50:50 maltodextrin: glucose gel Begin consumption shortly after starting exercise (PEN, 2014)

15 What should I have after exercise?Within the first 30 min after exercise: 1-1.5g/kg carbohydrate intake ~10-20g of protein for endurance; ~25g for strength Optional: omit carbs if not training again within 8 hours 1-2 hours after exercise (or next meal time) “Healthy plate” meal ½ vegetables, ¼ protein, ¼ starch Picture of healthy plate If you find it difficult to eat right after exercise than liquid CHOs may be appropriate Chocolate milk!!! CHO to restore glycogen stores Protein to grow and repair muscles The form (solid or liquid) does not matter (PEN, 2014; Lambourne et al, 2013)

16 What to eat on competition day?Don’t introduce new foods/routines Avoid high fat, high fibre and large meals Follow recommendations from previous in presentation regarding timing, hydration, etc. Pack foods and supplements with you – make your own go to food pack

17 What about supplements?Do not even ask until your nutrition is in check! Caffeine acute Creatine chronic Beet juice/crystals + sodium bicarb Chronic + acute

18 Want more information? Email me for copy of slides! Visit for service information Nutrigenomix testing Visit a dietitian!

19 Carbohydrate loading (Glycogen loading)Carb deplete then carb load

20 Good fat vs. unhealthy fatsTrans Fats Monounsaturated Fats Separate into ‘good fats’ and ‘unhealthy fats’ and add pictures instead of words Pictures Saturated fat Fatty cuts of beef Poultry with the skin on Lard, shortening and butter Higher fat milk, cheeses and yogurts  It is also found in some vegetable oils like coconut and palm kernel oil.  These oils are sometimes used in fast foods and processed foods.  Trans Fat Deep fried foods (spring rolls, chicken nuggets, frozen hash browns, French fries) Ready to eat frozen foods (quiche, burritos, pizza, pizza pockets, French fries, egg rolls, veggie and beef patties) Hard (stick) margarine and shortening Commercially baked goods (donuts, Danishes, cakes, pies) Convenience foods (icing, puff pastry, taco shells, pie crusts, cake mixes) Toaster pastries (waffles, pancakes, breakfast sandwiches) Oriental noodles Snack puddings Liquid coffee whiteners Packaged salty snacks (microwave popcorn, chips, crackers) Packaged sweet snacks (cookies, granola bars) Monounsaturated Olive and canola oil, Non-hydrogenated margarines, Avocados Nuts like almonds, pistachios, pecans and cashews Seeds Polyunsaturated Omega-3 fats are found in fatty fish such as salmon, mackerel, trout, herring and sardines.  They are also found in oils and some soft margarines.  Omega-3 fats are also added to eggs, milk products and some juices.  Omega-6 fats are found in safflower, sunflower and corn oils.  They are also found in nuts and seed such as almonds, pecans, Brazil nuts, sunflower seeds and sesame seeds.  Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease. Saturated Fats Polyunsaturated Fats

21 Protein in food Food Portion Approximate Content (g) Milk1 cup (250 ml) 9 Greek yogurt/ cottage cheese 175 mL (¾ cup) 18 Fortified soy beverage 7 Eggs 1 egg 6 Meat, fish or poultry, cooked 75 g (2 ½ oz) / 125 mL (½ cup) 21 Dried beans, peas or lentils, cooked 12 Firm Tofu Nuts and Seeds 60 mL (¼ cup) Peanut butter or other nut/seed spread 30 mL (2 Tbsp) Quinoa 125 mL (½ cup) 3 Insert chart of high protein foods and protein content (Health Canada, 2015)

22 Overview Timing Protein Fats Carbs Hydration 2-6 hours beforeModerate (20-30 grams) Moderate (10-20 grams) Medium to low glycemic grams ml water 60-0 minutes Low (<10 grams) Low (<5 grams) Medium to high glycemic grams ml water During None 30-60 grams per hour sport beverage or gels ml per hour Immediately post Moderate to high, easily absorbable (whey or similar) Medium to high glycemic grams Replace fluids lost, can use sports beverage

23 Sample Day Timing Example Breakfast – 8am1 cup cooked oats or Kashi cereal 1 cup Greek yogurt or chia pudding Chia seeds Berries During training 2 bananas Gels as needed Post-training 2 cups chocolate milk or 1 scoop protein with grams carb powder Lunch – 1pm Quinoa salad or chicken wrap Snack Tortilla with banana and PB Dinner 1 cup rice (make a batch on the weekend) Stir-fried vegetables with chicken Before bed Greek yogurt or cottage cheese with fruit