Sports Nutrition & Supplements Page 1
Sports Nutrition & Supplements Page 1
Jessica A. Wegener RD, CSSD, LMNT 402.669.2705 Sports Dietitian www.pnomaha.com
Foods first…Supplements second!
Training Meals: Eat breakfast and then eat every 3-4 hours during the day
- Pre-training meal 3-4 hours before event or practice
§ Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.
§ Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
§ Choose pre-exercise meal(s) that are low in fat and fiber to ensure optimal digestion.
· Peanut butter & honey sandwich + instant breakfast drink
· Fruit and greek yogurt smoothie + low-fat granola
· Oatmeal with brown sugar and almonds + low-fat milk + banana
· Low-fat cottage cheese + apple butter + crackers + fresh fruit
· Lean hamburger on bun with lettuce, tomato + side salad + yogurt-fruit
· Turkey and Swiss sandwich + fruit + sports drink
· Low-fat tuna sandwich + fruit cup + low-fat yogurt
§ 30–60 Minutes Before Exercise
· Sports drink or water
· Sports gel, sport beans or gummies, sports bar
· Piece of fruit, low-fat yogurt, applesauce, string cheese with crackers
Nutrition during Training: Nutrition during exercise requires the proper mix and timing of fluids, carbohydrate, and electrolytes.
• Adequate fluids to replace sweat losses: Prevent excessive fluid loss (>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of replacement.
• A nutrition plan based on YOUR needs can help maximize performance. Experiment with sport drinks and foods for different types of workouts and competitions.
• Sports drinks that contain carbohydrate and electrolytes (Gatorade, PowerAde, etc).
• Easily digested carbohydrate-rich foods during endurance events, for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.
Recovery Nutrition: Restore fluid and electrolytes (sodium and potassium) lost in sweat; Replace muscle fuel (carbohydrate) utilized during practice within 15-60 minutes of finishing activity
§ Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
o Rehydration Fluids
§ Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat or low fat chocolate milk for additional protein for muscle recovery.
o Recovery Snack Ideas
§ Smoothie made with yogurt and frozen berries
§ Sports drink (carbohydrate, electrolyte, fluid) + sport bar (carbohydrate, protein)
§ Graham crackers with peanut butter + low-fat chocolate milk + banana
o Recovery Meal Ideas
§ Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
§ Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
§ Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
Strategic Snacking
§ Pack snacks that have carbohydrate, protein and fiber. Make them easy to grab and go with you during your day.
· Homemade Trail mix with whole grain cereal, dried fruits, nuts
· Beef jerky (not beef sticks) & whole grain crackers
· Pop chips, crackers, or pretzels with tuna or chicken packets
· Peanut butter & jelly/honey sandwiches
· Granola bars/protein bars (clif, powerbar, fiberone, Lara bar, nature valley protein bars, NRG, EAS)
· Homemade peanut butter balls or energy balls
· Fresh fruit, fruit cups, applesauce, dried fruits or fruit leathers
· Ensure or boost drinks
· Whole grain low sugar Dry cereal
Hyper Hydration
§ Begin Exercise well hydrated and hydrate within 1 hour prior activity.
§ Minimize fluid loss during exercise, avoid a >2% loss of body weight
§ Dehydration negatively effects performance by causing early fatigue, electrolyte imbalance and alters attention and decision making on the field.
· Develop a personalized hydration plan
· Drink during the day and include fluids with all meals
· Drink 8-20 oz. of fluid water or sports drink 1 hour before exercise and 4-6 oz. every 15 minutes during exercise.
· Track sweat loss by weighing self before and after exercise. Drink 16-24 oz. of fluid per pound of sweat lost.
· Use water to hydrate if exercising less than 1 hour; sports drink if greater than 1 hour.
· Avoid alcohol 72 hours prior to exercise, 1 night of drinking erases 14 days of training!
Sports Nutrition & Supplements Page2
Jessica A. Wegener RD, CSSD, LMNT 402.669.2705 Sports Dietitian www.pnomaha.com
What are Dietary Supplements?
o Product intended to “supplement” the diet-- not substitute
How are they regulated?
o U.S. Food and Drug Administration(FDA) regulates supplements as food not medications
o Dietary Supplement Health & Education Act, 2004
§ Severely limits FDAs regulation of supplements
§ Proof of safety or effectiveness is not required
§ Must provide disclaimer- "This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease."
How to choose them?
o 3 Questions – Always seek advice from Physician, Pharmacist or Dietitian prior to starting dietary supplements.
1. Effectiveness - What do I want to accomplish by taking this product?
a. Weight loss, energy, muscle building, decrease inflammation, bone protection, etc… can I accomplish this through food first?
2. Safety- Evidence-based approach/Is this product safe for me?
a. Avoid Supplements with long ingredient list or “proprietary blend”
b.
Use Natural Medicines Comprehensive Database www.naturaldatabase.com
3. Quality- Has the product been certified by a 3rd party?
a. USP – United States Pharmacopeia
i. Test for type and strength of ingredients as listed on the label, disintegration rate, free of pesticides, microbes, & heavy metals, and manufactured in safe, sanitary, controlled environment.
b. NSF – NSF certified for Sport
c. Informed Choice
d. Consumer Lab
Dangerous supplements/Ingredients – Stop taking immediately
o Ephedra (Ephedrasinica)
§ Bitter Orange / Synephrine (Citrus aurantium)
§ Country Mallow or Heartleaf (Sidacordofolia)
o Hydroxycut Linked to liver damage, eye damage and elevation in blood pressure
o DMAA-1,3-dimethylamylamine linked with 2 deaths in the Army, banned in other countries
§ OxyElite Pro and Jack3D
§ See full list on www.hprc-online.org/opss
o 5-HTP / 5-Hydroxytryptophan There is a lot of controversy about the safety of 5-HTP. There is some concern that 5-HTP might cause eosinophilia myalgia syndrome (EMS)
o Aristolochia the FDA considers all products containing aristolochic acid to be unsafe and adulterated, can cause kidney damage and is considered a carcinogenic.
o Kava kava can cause liver damage and liver failure.
o St. John’s Wort & Valerian Root can decrease effectiveness of medications
o Usnea or Usnic Acid linked to liver damage, symptoms including nausea, weakness and fatigue, abdominal pain, and yellowing of the skin
o Salvia - Aka Diviner’s Sage is potent hallucinogen which can cause serious adverse events including slurred speech, confusion, paranoia, depersonalization, blunted affect, slow speech, and hallucination
o Energy Drinks no safe recommendation per day, not regulated by FDA usually contain high levels of caffeine combined with amino acids and B Vitamins.
o Pre-Workout Supplements Can cause stroke, heart attack, seizure, and other side effects due to quick elevation in heart rate and blood pressure.
§ NO Xplode 2.0, Cellucor C4 Extreme, Assault by MusclePharm, HyperFX by BSN, Nano Vapor by Muscle Tech, etc…
Helpful Links
o www.scandpg.org- Sports, Cardiovascular and Wellness practice group of The Academy of Nutrition and Dietetics
o www.naturaldatabase.com- Natural Medicines Comprehensive Database
o www.hprc-online.org/opss - Human Performance Resource Center Operation Supplement Safety
o www.uspverified.org – United States Pharmacopeia
o www.nsfsport.com – NSF certified for sport
o www.mrsmays.com – snack options
o www.harvestsnaps.com – snack options
o www.naturebox.com - snack options
o www.gopicnic.com – ready to eat meals no refrigeration needed
o www.pnomaha.com – Positive Nutrition of Omaha