COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN
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Transcript of COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN
COACHES CHECKLIST- A FUELING COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLANAND HYDRATION GAME PLAN
Leslie Bonci, M.P.H., R.D.,LDN,CSSDLeslie Bonci, M.P.H., R.D.,LDN,CSSD
Director Sports Nutrition ProgramDirector Sports Nutrition ProgramUniversity of Pittsburgh Medical CenterUniversity of Pittsburgh Medical Center
WHAT DO YOU WANT?WHAT DO YOU WANT?
– Players with• Improved performance• Reduced fatigue• More energy• Fewer injuries• Faster recovery• Appropriate Body composition changes
PERFORMANCE DISABLERSPERFORMANCE DISABLERS
• Inadequate sleep
• Not eating/drinking BEFORE Exercise
• Waiting too long to eat/drink AFTER exercise
• Rapid weight loss
• Alcohol/Caffeine/supplements misuse/abuse
INAPPROPRIATE TIMING OF INAPPROPRIATE TIMING OF FUELING AND HYDRATIONFUELING AND HYDRATION
muscle mass performance perceived effort of exertion
• Delayed recovery risk of injury
• Harder to achieve weight goals
SO HOW DO WE ADDRESS SO HOW DO WE ADDRESS PERFORMANCE ISSUES?PERFORMANCE ISSUES?
Low energy? More even calorie distribution over the day
rather than uploadOptimal hydrationAppropriate macronutrient distribution as part
of every mealFood availability over the day, not just snacks
DECREASED ENERGY OVER THE DECREASED ENERGY OVER THE SEASONSEASON
• Focus on post exercise recovery:– Carbohydrate + protein post workout- amount
and timing matter– Less is more– Consistency with eating amounts / frequency– ATHLETES NEED IT THE MOST WHEN
THEY WANT IT THE LEAST– Take advantage of the anabolic “window” post
strength training
PracticePracticeWorkoutsWorkouts
GamesGames
TIME ITTIME IT
• More even food intake during the day
• Breakfast before bed for early morning workouts
• Eat/drink BEFORE practice
• Eat/drink AFTER practice
• Fueling/hydrating pre and post exercise as part of warm-up and cool down
PRE- EXERCISEPRE- EXERCISE
• In the hour before exercise:– 20 ounces of fluid and – 35-50 grams carbohydrate +– 12-15 grams of protein
• Yogurt- light is fine• Chocolate milk-low-fat- 10-12 ounces• ½ of peanut butter sandwich or peanut butter and
crackers• Sports bar-not no carb, but not > 400 calories
PRE WORKOUT HYDRATIONPRE WORKOUT HYDRATION
• 2-3 hr before: 16 ounces of fluid– Optimizes hydration and allows time to
eliminate excess fluid
• Just before: 8-16 ounces fluid if thirsty
• Monitor urine color
Measuring Hydration StatusMeasuring Hydration Status
• USE URINE COLOR AS A GUIDE
1 If your urine matches the colors 1, 2, or 3, you are properly
hydrated. Continue to consume fluids at the recommended
amounts.
2
3
4 If your urine color is below the BLUE line, you are DEHYDRATED and at
risk for cramping / a heat illness!
YOU NEED TO DRINK MORE WATER / SPORTS DRINK!
5
6
7
8
POST-EXERCISEPOST-EXERCISE
• Within 15 minutes:– Fluid to replace what the body has lost– 35-50 grams of carbohydrate– 12-15 grams of protein to expedite recovery
• 12 ounces low-fat chocolate milk• ½ of a bar or ½ of a shake• 3-4 strips beef jerky and ½ cup pretzels• ¼ cup nuts and a piece of fruit
HYDRATION AFTER HYDRATION AFTER EXERCISEEXERCISE
• At least 20 ounces per pound lost• Carbohydrate + fluid + electrolytes• Mix of carbohydrate sources: sucrose, glucose,
fructose, maltodextrins• Metered rehydration vs large volumes may help
to conserve fluid volumes and is preferred unless regular access to fluid is limited
BREAKFAST SPECIFICSBREAKFAST SPECIFICS
– At least 3-400 calories• Protein ( eggs, yogurt, milk, ham, turkey
sausage)• Fat ( nuts, nut butters)• Fiber ( whole grain cereals, bread, fruit)• Fluid ( milk, water, coffee, tea, diluted
juices)
EATING BEFORE BEDEATING BEFORE BED
• What TO eat:– Cereal- hot or cold with milk and juice– A smoothie– Egg sandwich with milk or juice
• What NOT to eat– Fried foods– Pizza– Wings/ribs
SIZE ITSIZE IT
• In general- with food, LESS is more
• Baseball size pre/post practice or games
• Plate- picnic size at meals
• Snack size plate- salad or dessert size or small bowl size for evening snack
• With beverages, at least 8 up to 20 ounces per meal/snack
CALORIESCALORIES
• 9-13 year old boys: 1800-2200/day
• 9-13 year old girls: 1600-2000
• 14-18 year old boys- 2200-2600
• 14-18 year old girls- 2000
• MORE CALORIES REQUIRED FOR ATHLETES!
CARBOHYDRATESCARBOHYDRATES
• Essential for fluid balance• Primary fuel substrate for exercise• Requirements may range from 200-500
grams/day• Important for muscle glycogen resynthesis
and muscle growth• Type of carbohydrate: Fruits, vegetables,
grains, sweets
TIMING OF TIMING OF CARBOHYDRATESCARBOHYDRATES
• Before exercise 1-2 hours before exercise: cereal, bread, pasta, rice, granola or cereal bar
< 1 hour before exercise ( sports drink, honey, gelatin)
• During for activities> 1 hr duration– During exercise: sports drink, honey, gels,
sugar cubes
PROTEINPROTEIN
• NOT an efficient fuel substrate for exercise• MINIMUM of 0.5 grams protein per pound body weight to
ensure bone health and a stronger immune system• MAXIMUM OF 1 gram/pound body weight
• EXAMPLES– 3 ounces of chicken, beef, tuna- 21 grams of protein– A veggie burger- 18 grams of protein– 12 ounce glass of milk- 12 grams protein– 2 eggs- 14 grams of protein– 8 ounce yogurt- 11 grams of protein– 2 TBSP peanut butter- 10 grams of protein
• (TBSP = TaBle Spoon)
PROTEIN TIMINGPROTEIN TIMING
• Timing of protein intake is important – BEFORE lifting and AFTER!
• 12-20 grams of protein with 35 grams of carbohydrate BEFORE lifting
• Only 12-20 grams of protein needed AFTER lifting- With 35 grams of carbohydrate
FAT AND EXERCISEFAT AND EXERCISE
• Diet too low in fat MAY limit performance by inhibiting intramuscular triglyceride stores
• Dual duty foods: cheese, nuts, peanut butter
• Healthier fats: fish, fish oils, olive, soybean, safflower, corn, sunflower and canola oils
AAP GUIDELINES FOR AAP GUIDELINES FOR WEIGHT CONTROLWEIGHT CONTROL
• Maximum weight loss-1-2 lb/week• 53-63% carbohydrate, 15-20% protein,
20-30% fat• Smaller, more frequent meals• Calories in food, not fluid• Add liquid foods, protein, fiber• Keep a food log• Portion
WANEWANE
AAP GUIDELINES FOR AAP GUIDELINES FOR WEIGHT GAINWEIGHT GAIN
• Maximum 1 pound increase/week
• Need to strength train
• 0.7-0.9 grams protein/lb body weight
• Eat ¼ more at every meal and snack
• Add calories in food and beverages
• Eat more 7 days/week
GAINGAIN
FACTORS THAT INFLUENCE FACTORS THAT INFLUENCE FLUID CONSUMPTIONFLUID CONSUMPTION
• Frequency/regularity of eating episodes• Level of dehydration/Stomach
fullness/distention• Dryness or unpleasant taste in the mouth• Accessibility• Intensity of training• Weight lost during training, practice, or game
is fluid loss, not fat loss
WHAT ELSE INFLUENCES WHAT ELSE INFLUENCES HYDRATION?HYDRATION?
• Fad diets
• Rapid weight loss
• Glycogen depletion
• Supplements
• Illness
• Temperature/altitude
POINTS TO CONSIDERPOINTS TO CONSIDER
• Dehydration affects cognitive functioning• Liter of sweat loss = to 8 beats/minute in heart rate
• Chronic dehydration that often accompanies weight class sports impairs training/ performance
• Body water loss of> 2% impairs performance• 185 pound cornerback will see a decrease in performance with 3.7 pound
BM loss during training/competition
• Dehydration impairs mental functioning:• Decrease in sustained attention• Increase in error rate• Decrease in response time and task accuracy
FLUID GOALS DURING FLUID GOALS DURING EXERCISEEXERCISE
• Most athletes consume 8 oz/hour
• Larger fluid intake during exercise leads to:– Greater cardiac output– Greater skin blood flow– Lower core temperature– Reduced perceived effort of exertion
FLUID GUIDELINES FOR FLUID GUIDELINES FOR EXERCISEEXERCISE
• 20 oz 1 hour before exercise
• At least 14-20+ ounces/hr of practice/conditioning
• 20 oz per pound lost DURING exercise
• Gulps over sips
• Swallow instead of spit
• IN, NOT ON
TYPES OF FLUIDTYPES OF FLUID
• Water
• Carbonated beverages/seltzer
• Coffee or tea or herbal teas
• Milk
• Juices
• Sports drinks
• Energy drinks
CAFFEINECAFFEINE
• Not a diuretic
• Muscle glycogen sparing effect in endurance exercise
• Varying doses in energy drinks
• Caffeine + fluid, i.e. coffee, tea, energy drink or caffeine alone- 5 hour energy
CAFFEINECAFFEINE
• Caffeine- IS a central nervous system stimulant
• >200 mg may cause:– Jitteriness, increased anxiety, restlessness– Insomnia– Upset stomach– May be addicting
CAFFEINE CONTENTCAFFEINE CONTENT
• 5 hr energy drink- 150
• Starbucks: 260-550
• Espresso shot- 75-150
• Mountain Dew, 20 ounces: 118
• Red Bull- 80
• FRS- 38
HOW TO CONSUME FLUIDHOW TO CONSUME FLUID
• Large volume of fluid empties more rapidly than small amounts
• 1 liter of fluid empties from the stomach and is absorbed by the intestine within 1 hour
• Maximum 2 liters/hour• Large bolus of fluid followed by repeated
ingesting of additional fluids
TEMPERATURE OF FLUIDTEMPERATURE OF FLUID
• Cold fluid may attenuate increased core temperature rise and improve exercise performance in the heat
• May be more palatable than room temperature beverages and increase the drive to drink
• In cold weather activities, warm fluids may be better tolerated
WATER VS SPORTS DRINK?WATER VS SPORTS DRINK?
• Source of additional fuel• Glucose stimulates sodium and water absorption• More fluid is absorbed from
carbohydrate/electrolyte beverages than plain water
• Higher the carbohydrate content, the slower the rate of gastric emptying
ALCOHOLALCOHOL
• May dehydrate in susceptible individuals• May delay muscle glycogen resynthesis• Can cause liver disorders• May delay recovery from injury• Can be significant source of calories• What is a drink?
– 12 oz beer– 8 oz malt liquor– 4-5 oz glass of wine– Shot of liquor
HOW MUCH FLUIDHOW MUCH FLUID
• BASELINE– Ages 4-8: 5 cups (1.2L)– Age 9-13- boys- 8 cups (1.8L)– Age 9-13 –girls- 7 cups (1.6L)– Age 14-18- boys- 11 cups (2.6 L)– Age 14-18- girls- 8 cups (1.8L)
FLUID GUIDELINES FOR FLUID GUIDELINES FOR CHILDRENCHILDREN
<10 >10
1-2- HRS BEFORE: 4 OZ 8 OZ
15 MINUTES BEFORE: 4 OZ
6 OZ
EVERY 20 MINUTES DURING ACTIVITY: 4
8 OZ
AFTER: 16 OZ/LB LOST 16 OZ /LB LOST
HYPONATREMIAHYPONATREMIA
• Blood sodium < 136 mEq/L
• CAUSES:– Increased total body water– Reduced urine output– Inadequate sodium intake– Large sodium loss
Who is at risk?Who is at risk?
• Heavy, salty sweaters “ cake sweat” • Females• Slower runners• Athletes on low sodium diets• Water-only drinkers• Drinking more fluids than needed• Exercise duration > 4 hours• Low body weight ( BMI < 20)• Exercising in Extreme environmental conditions
SODIUM NEEDS OF SODIUM NEEDS OF ATHLETESATHLETES
• Sweat loss: 1-4 liters
• Sodium loss: 1150-3220 mg
• Football- may be as high as 8000 mg sodium loss during 2 a days
• Tennis- losses can exceed 10,000 milligrams in a match
MUSCLE CRAMPINGMUSCLE CRAMPING
• May be many causal factors in the development of muscle cramps
• A strategy that works for many athletes is an increase in fluid and sodium
• Bananas or other high potassium foods will NOT help in the prevention/treatment of cramps
MEETING SODIUM NEEDSMEETING SODIUM NEEDS
• Salt added to foods• Salty condiments: Soy sauce, marinades• Salty beverages• Salty foods: pickles, pretzels, crackers, snack mixes• Cooking with saltier items, ie. Bouillon or broth• Adding salt to every meal• Adding ¼ tsp salt to 20 ounces of sports drink or ½
tsp added to 32 oz sports drink
WATER INTOXICATION AND WATER INTOXICATION AND HYPONATREMIAHYPONATREMIA
• Need to know sweat rates of athletes
• Formulate a hydration plan
• Don’t worry about caffeinated beverages
• Palatability of fluids is key
• NOT just water alone
• Extra salt for the salty sweaters
• Recommend that athletes weigh in/out
SWEAT RATE EQUATIONSWEAT RATE EQUATION
Pre-weight – Post Weight+
Fluid Intake During Activity÷
Number of hours of activity=
Your Individual Sweat Rate
CALL TO ACTIONCALL TO ACTION
• Help athletes become fluid savvy• Individualize requirements• Have athletes bring water/sports bottle to
practice and have cups available• Encourage athletes to hydrate during the day• Work with the ADs/parents/schools to enforce a
hydration policy
BOTTOM LINEBOTTOM LINE
• If you RESIST - your athletes won’t change
• If You INSIST - Your athletes are more likely to try
• If you PERSIST - You will have athletes who perform at their maximum in the classroom and on the field of play
CONTACT INFORMATIONCONTACT INFORMATION
• Leslie Bonci, MPH,RD,CSSD,LDN
• Phone: 412-432-3674
• Email: [email protected]