Importance of Nutrition: Food is Fuel

Ashley Binns, M.S.University of Arkansas

Ph.D. Student – Exercise Science

Nutrition Overview

• Macronutrients & their role in athletic performance

• Food sources & why they’re important• Energy systems• Hydration• Putting it all together

Macronutrient: Carbohydrate• The body’s preferred energy source• Two types (exogenous):

– Simple: • Rapidly increase blood sugar levels• Provide quick energy• Good options for pre- and post-workout• Slow digestion by comparing with PRO

– Complex: • Slowly released into blood• Have a higher fiber content• Better during meals, not during workouts

• Endogenous carbohydrate– Muscle glycogen: carbohydrate stored in the muscle– Liver glycogen: carbohydrate stored in the liver

Carbohydrate: Food Choice Checklist1st Choice

• Vegetables: asparagus, avocado, kidney beans, peppers, carrots

• Fruits: apple apricots, bananas, mango, peach, pear

• Grains: popcorn, steel cut oats, whole wheat, brown rice, wild rice

2nd Choice 3rd Choice• Vegetables: acorn

squash, baked potato, pumpkin, spaghetti squash, baked beans

• Fruits: fruit juices, dried fruits

• Grains: corn tortillas, couscous, whole grain pancakes, whole grain pasta/waffles/pasta, whole wheat crackers

• Potato chips• Corn bread• Rice cakes• White bagel/bread• White rice• French bread• Flour tortillas• Cake, candy• Cookies, ice cream,

pie• Soda• Honey

Macronutrient: Protein• The building blocks of human and animal structure• Functions include:– Formation of the brain, nervous system, blood, muscle,

skin, and hair– Transport mechanism for iron, vitamins, minerals and

oxygen– Needed for muscle growth and to repair muscle after

exercise– Helps decrease soreness & fatigue– Helps with satiety.

Protein: Food Choice Checklist1st Choice

• Lean beef: flank steak, sirloin, tenderloin, rump roast, ~90% lean ground beef

• Lean pork: pork loin, tenderloin, center loin

• Poultry: skinless chicken breast, turkey cutlets, ~90% lean ground

• Seafood: salmon, tuna, cod, trout, shrimp, catfish

• Dairy: skim milk, low-fat cottage cheese, low-fat plain yogurt

2nd Choice 3rd Choice• 85% lean ground

beef, turkey, chicken• Dark meat chicken• Beef prime ribs, beef

short ribs• Ground lamb• Pheasant with skin• Roasted chicken with

skin• 1% or 2% milk or

cottage cheese• Whole egg

• Bacon• Bologna• Chicken fried steak• Hot dogs• Salami• Summer sausage• Breakfast sausage• Buffalo wings• Beef ribs, pork ribs,

70% lean ground pork or beef

• Ice cream, whip cream, whole milk

Protein: Plant Sources

• Almonds• Black beans• Black eyed peas• Brown rice• Chick peas• Couscous• Garbonzo beans• Hummus• Lentils

• Lima beans• Peanut butter• Pecans• Pinto beans• Quinoa• Pistachios• Soy burger• Soy beans• Spinach

Macronutrient: Fat• The most energy-dense macronutrient (based

on kcal/g)• Functions include:– Insulation– Cell structure– Nerve transmission– Vitamin absorption– Hormone production

Fats: Food Choice ChecklistMonounsaturated

Fats• Almonds (oil)• Avocados• Brazil nuts• Canola oil• Cashews• Ground flaxseed• Hazelnuts• Macadamias• Olive oil• Peanut butter• Peanut oil• Pecans• Pistachios• Pumpkin seeds

Polyunsaturated Fats

Saturated Fats

• Omega-3: Alaska king crab, Atlantic herring, ground flaxseeds, pecans, pine nuts, Pollock, scallop, shrimp, whitefish, wild salmon

• Omega-6: corn oil, cottonseed oil, peanut oil, safflower oil, soybean oil, sunflower seeds

• Alfredo sauce• Bacon, bologna,

bratwurst• Butter• Cake• Cheese sauces• Chocolate• Coconut oil• Cookies • Cream cheese• Creamy sauces• Fried chicken• Ice cream• Mayonnaise• Etc.

LEAST PROCESSED

SLIGHTLY PROCESSED

MOST

How to make healthy food choices

Why are these food choices important?

• Lets think through it:– Food is fuel and hunger is your body’s request for fuel

• Carbohydrates: – Major source of energy for the body– Includes sugars, starches, and dietary fibers

• Proteins:– Help build and maintain body structures and regulate body processes

• Fats:– Provide structure for the body– Carry fat-soluble vitamins (A, D, E, K)– Provide the starting material for making many hormones– Can be used as fuel if enough oxygen is present

With Exercise…

• …our bodies utilize different energy sources depending on:

– Exercise intensity– Exercise duration

Energy Systems OverviewEnergy System

UsedHow Long Used For Example of Exercise Food Source Ratio

Used

Adenosine Triphosphate &

Creatine Phosphate (ATP/PC) System

~2-5 minutes of activity

100-200 yd distances – backstroke,

breaststroke, butterfly and

freestyle

55% carbohydrate25% protein

20% fat

Glycolytic System ~20 minutes of activity

800-1800 yds – freestyle

55% carbohydrate30% protein

15% fat

Oxidative Energy System

~45 minutes of activity

Long distance events (triathlons),

synchronized swimming, and

water polo

60% carbohydrate20% protein

20% fat

Hydration• Our bodies are made up of 80% water• Water is essential for:– Nutrient absorption– Body temperature regulation– Protection of vital organs– Serves as a medium for biochemical reactions– Maintains a high blood volume for optimal athletic

performance• If fluid intake does not meet the demands of

fluid losses, dehydration can occur

Effects of Dehydration• Percent Body Weight Lost

• 0-1% Thirst• 2% Stronger thirst, vague discomfort, loss of

appetite• 3% Decreasing blood volume, impaired

physical performance• 4% Increased effort for physical work, nausea• 5% Difficulty in concentrating• 6% Failure to regulate excess temperature• 7-8% Dizziness, labored breathing w/ activity,

increased weakness• 9-10% Muscle spasms, delirium, and

wakefulness• 11% Inability of decreased blood volume to circulate

normally, failing renal function

Hydration Tips• Try to develop some type of water “schedule”• Although you may not notice that you are sweating in

the pool, 30 mins in humidity can lead to dehydration• Drink:– 2 cups of water 2 hours before practice– 5-10 oz. of water every 15-20 minutes during practice

• 1 medium mouthful = ~ 1 oz.– 2-3 cups of fluid for every pound of body weight lost

• Sports Drinks– Best used for practices lasting > 1 hr.

Putting it all together…

• Pre-workout• During workout• Post-workout• Hydration

Food Timing

• Important for adequate energy during workouts!– Aim to consume either a meal or snack every 3-4 hrs.– 2-4 hrs before practice: meal(s)– 30 mins before practice: small CHO snack

• Develop food familiarity– Don’t try new foods on or close to a competition day

if you are unsure of how your body will react.• Try to pre-plan your day to make sure you

properly fuel your body.

Pre-Workout• Immediately before a

workout (30 min– 1 hr)– CHO rich snack or meal

• Liquid meal replacements an option

– Small amount of PRO• Will decrease post-

exercise muscle soreness– Low fiber & fat content

• Decrease transit time• Decrease gastric upset

• Pre-Workout Snack Ideas:– Piece of fruit (i.e. banana)– Cottage cheese + with

crackers– Granola bar– Low-fat yogurt and banana or

raisins– Graham crackers + peanut

butter + low-fat chocolate milk

– Cinnamon raisin mini-bagel spread with 1 Tbsp. peanut butter

During Workout• Combination of CHO, PRO, &

Electrolytes– Easily chewable, bite-sized

foods• Ex: pieces of granola bar/sports

bar, sports gels, pieces of fruit

• Fluid Replacement– Water & Sports drinks

• Work on Timing– Takes time to learn what works

best for you– Experiment during practices

that are less rigorous and not immediately before a meet

• Raw nuts/seeds (ex: 15 almonds, 20 peanuts, 30 pistachios)

• Lean beef jerky• Dried fruit• Peanut butter sandwich• Energy bar or granola bar

(watch sugar content)• Dried apricots + ¼ c. nuts (e.g.

peanuts, almonds, etc)• Apple slices + cheddar cheese• Whole wheat pita + hummus

Post-Workout• Begin recovery with a snack or

meal within 15-60 min• Replace muscle fuel (CHO)

– Snack Ideas:• Sports drink and/or

protein/sports bar• Graham crackers with

peanut butter• Chocolate milk & banana• Fruit & yogurt smoothie

• Replenish water and electrolyte losses

• Meal Ideas:– 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

– Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk

– Salmon with roasted vegetables and brown rice

Hydration• Before practice:– 2 cups of water 2 hours

• During practice:– 5-10 oz. of water every 15-20 minutes

• 1 medium mouthful = ~ 1 oz.

• After practice:– 2-3 cups of fluid for every pound of body weight lost

• Sports Drinks– Best used for practices lasting > 1 hr. OR when food

source not available during/following exercise

Questions?

Ashley Binns, M.S.University of Arkansas

binns@uark.edu(210) 216-3719

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Champaign, IL: Human Kinetics.• Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for

Professionals (4th ed.). Champaign, IL: Human Kinetics.• Insel, P. (2006). Discovering Nutrition (2nd ed.). Jones and Barlett

Publishers, Inc.• Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics.• www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition

(SCAN)]• Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education

Handouts. American Dietetics Association.