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 mg.kg-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 (g.kg-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)
http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspx

National Institutes of Health Office of Dietary Supplements

http://dietary-supplements.info.nih.gov

US Food & Drug Administration Center for Food Safety & Applied Nutrition Dietary Supplements
http://www.cfsan.fda.gov/~dms/supplmnt.html

Gatorade Sports Science Institute

http://www.gssiweb.com

The greater our knowledge increases, the more our ignorance unflolds.
John F. Kennedy

And Your Questions Are