Q u a l i t y I n n o v a t i o n E d u c a t i o n

Sports Nutrition

in Practice

• Success in sport is dependent upon a number of factors including

natural talent, training, physiology and nutrition.

• The food we consume can not only affect our health but also directly

influence exercise performance, for better or for worse.

• Poor nutrition is more than likely going to lead to possible malnutrition,

poor recovery, slower adaptations and higher injury rates1.

• Improving health and well-being is the most important factor.

• We all have unique nutritional requirements, meeting these

requirements allows us to reach our genetic potential.

Introduction

1. Dynamic Nutrition for Maximum Performance: A Complete Nutritional Guide for Peak Sports Performance,

1997.

• Some individuals focus on the 1% of

nutrition that could result in small

gains on performance (such as

ergogenic aids), often forgetting

about the core 99% which is much

more likely to result in greater gains.

• The most common issues are:

dysglycemia, OTS, adrenal fatigue,

impaired gut function, RTIs, joint and

muscle pain, insomnia and eating

disorders1.

1. Asian J Sports Med. 2010 June; 1(2): 63–68.

Introduction

• Habitual diets often stay the same, often due to fear of change or

negative consequences associated with dietary change.

• Many athletes & physically active individuals display avoidance

behaviour, e.g. skipping meals for weight loss. Always consider secret

habits, “vices”, alcohol consumption and rest day nutrition.

• Poor nutritional knowledge, eating too quickly and overuse of sports

drinks and fruit juice is common practice.

• Practically, consuming sufficient quantities of the right foods can be a

challenge and requires cooking knowledge & skill.

• Avoiding contaminated food whilst travelling, both locally and abroad.

• Sport specific challenges: eating whilst exercising or during competition,

“making weight’ and nutritional periodisation.

Nutritional Challenges: Practical

• Energy requirements are often not met, particularly in endurance sports1.

• Insufficient protein intake impairs recovery. Too much can hamper muscle

buffering capacity, decreasing performance2.

• High intakes of refined sugar, alcohol, and caffeine are very common in

athletes.

• Low intakes of fruit and vegetables can lead to micronutrient deficiencies.

• Some foods present an immune challenge, e.g. gluten, could present an

immunological challenge to non-gluten intolerant individuals3.

• Dehydration can occur as a result of low fluid and electrolyte intakes.

• Insufficient omega 3 intakes and high omega 6 intakes lead to unregulated

inflammation and impaired energy metabolism.

• Vitamin D and magnesium deficiency.

Nutritional Challenges: Bad Diet!

1. Int J Sport Nutr Exerc Metab. 2012;22(1):19-23. 2. Med Sci Sports Exerc. 2012;44(4):709-15.

3. Eur Ann Allergy ClinImmunol. 2012;44(6):243-50

• It is often perpetuated that a varied diet providing sufficient energy will also provide sufficient levels of other nutrients1.

• Deficiencies of iron (in females), vitamin B2 and vitamin D, and insufficient intakes of zinc and magnesium are extremely common in the UK2 population.

• The diet of athletes has been shown to be deficient in: carbohydrate, folate, vitamins A, C and D, magnesium, calcium and potassium3.

• Exercise can decrease levels of micronutrients such as magnesium4, riboflavin5, vitamin B66, choline6, carotenoids7 and vitamin E7, due to their role as biological substrates.

• A daily intake of less than 33% of the RDA for vitamins B1, B2, B6 & C may lead to a significant decrease performance (VO2max and lactate threshold) in less than 4 weeks8.

Nutritional Challenges: Meeting Demands

1. Proc Nutr Soc. 2002;61(1):87-96. 2. National Diet and Nutrition Survey 3. Rocz Panstw Zakl Hig. 2013;64(2):143-8. 4. J Am CollNutr.

1998;17(2):124-7. 5. Br J Nutr. 1993;69(2):541-51. 6. Int J Sport NutrExercMetab. 2006;16(5):453-84. 7. Int J Sport NutrExercMetab.

2008;18(2):191-203. 8. Am J ClinNutr 1988 48;6 1451-1462.

• The most effective basic strategies with any athlete include:

1. Back to basics (balance blood sugar, eat more vegetables, eat real

food, remove problem foods)

2. Ensure sufficient energy and macronutrient intakes

3. Optimise micronutrient intake

4. Address dehydration

5. Prevent and treat overtraining

• Specific protocols are required for elite athletes, different sports and

health conditions.

• Consider the use of functional tests such as ASI, CDSA and hormone

panel if nutritional strategy yields no benefits after 3 months.

Fuelling Performance

• There is much debate on HFLC/paleo vs HCLF diets…evidence

supports the need for both macronutrients, but lets not forget about

protein (and fibre!).

• Definitions are too simplistic for example we have differences in

carbohydrates (GI, complex vs refined, fibre rich), fats (MUFA, PUFA,

Sat, essential, marine vs plant) and proteins (plant, marine, animal).

• It all depends on genetics and individual environmental variations,

higher carb diets are fine (with sufficient protein and fat) but most agree

that they should be from REAL FOOD.

• No single diet is suitable for everyone, all of the time.

Macronutrient Debate

Different Sport, Different Fuel

1. Muscle Glycogen

2. Plasma FFA

3. Muscle Triglycerides

4. Plasma Glucose

Supramaximal, short

duration exercise

e.g. sprinting

Maximal / submaximal,

mixed duration Exercise

e.g. football

Submaximal, long duration

exercise

e.g. marathon

ATP-PC

Anaerobic

Type of

Exercise

Predominant

Energy

Systems

Predominant

Fuel

1. Plasma FFA

2. Muscle Glycogen

3. Muscle Triglycerides

4. Plasma Glucose

Aerobic

Anaerobic

1. Plasma FFA

2. Muscle Triglycerides

3. Muscle Glycogen

4. Plasma glucose

Aerobic

Macronutrient requirements are dependent on the individual and may vary

depending on whether training or competing – adapt intakes to the

individual phase or stage of training.

Macronutrient Guidelines

Protein

Intense training (power &

endurance): 2-3g/kg/BW

Moderate training: 1.2-

2g/kg/BW

Light training:1-1.2g/kg/BW

Fat

Intense training: 1-

1.3g/kg/BW

Moderate training: 1.3-

1.7g/kg/BW

Light training: 1.7-2g/kg/BW

Carbohydrate

Endurance training: 10-

12g/kg/BW

Moderate training: 3-

7g/kg/BW

Light training: 1-3g/kg/BW

• Whey protein and casein have best BCAA profile but mixed veg protein is an option.

• Resistance trained males increased lean muscle mass during a structured 10 weeks resistance exercise training programme when consuming a protein/glucose/creatine supplement immediately pre and post workout as opposed to supplementation in the morning and evening1.

• Utilise protein pre and post workout.

• However, other research suggests that exercise stimulates a muscle responsiveness to protein for up to 24 hours2.

1. Cribbs & Hayes Med Sci Sports Exerc. (2006); 38 (11): 1918-1925 2. J Physiol. 2012 Mar 1;590(Pt

5):1049-57.

Recovery: Protein Supplementation

• Whey protein has been shown to increase

lean muscle mass1, reduce fat tissue2 &

may improve BMI in individuals participating

in exercise programs3

• L-carnitine before exercise improves muscle

recovery following exercise4 and augments

the metabolism of fatty acids.

• Chromium contributes to the maintenance of

normal blood glucose levels5

• CLA may help maintain a favourable ratio of

lean muscle to fat6.

• Combine with SucroGuard to form a more

therapeutic combination.

• Also consider Broad Spectrum Amino Acids.

1. Int J Sport Nutr Exerc Metab. 2001;11(3):349-64. 2. Nutr J. 2012 11;11:105. 3. Int J Sport Nutr Exerc

Metab 2001;11 4 Am J Physiol Endocrinol Metab. 2002;282(2):E474-82 5. Diabetes Care 2006 29 8. 6.

Am J Physiol. 1999;276

Body Balance

Metabolic support

with whey protein, chromium,

CLA & l-carnitine

Protein Supplementation & Weight Management

• Pre Exercise: eat a small liquid meal 15 to 70 minutes before exercise,

or a large meal 2-4 hours before exercise. Cooked foods which are

easily digestible are ideal.

• During Exercise (only needed if activity is longer than 60-90 minutes):

A drink containing 60-80g/l carbohydrate (as maltodextrin) or an easily

digested snack. Consume about a quarter every 30 minutes.

• After Exercise: Combine 40-60g/l carbohydrate with 20-30g/l whey

protein, following exercise. If the athlete requires quick glycogen

recovery utilise high GI carbohydrates, within an hour after the event.

Eat a balanced meal 2-4 hours after the event.

Meal Timing Guidelines

• Micronutrients act as biological cofactors for multiple reactions involved

in immunity, recovery and performance.

• Nutritional supplementation can help to meet the increased

micronutrient demands of physically active individuals and athletes.

• Providing these core nutrients through diet or supplementation forms the

nutritional foundation for all athletes. Specific nutritional strategies or

supplements can then be used for specific sports, injuries or individuals.

• However, it is not always easy to choose a safe, high quality

supplement…

Beyond Macronutrients

BioCare Informed-Sport Range

• Doping in sport is a highly controversial topic yet the use of food supplements is scarcely considered with regards to doping tests, even though a number of high profile athletes attribute positive doping tests to the use of them.

• There is a problem. A number of supplements have been found to contain steroids1,beta-2-agonists2 and stimulants3.

• Up to a 1 in 4 chance of contamination!

• This not only presents a doping risk, but a significant health risk to non-athletes.

1. Anal ChimActa. 2007 14;586(1-2):35-42. 2. J Mass Spectrom. 2008;43(7):892-902 3. Food Addit

Contam. 2007;24(3):258-65

Supplementation: Doping

• The Informed-Sport programme allows athletes and those involved in sport to choose products that are rigorously tested, batch by batch to WADA (World Anti-Doping Agency) standards for contaminants to ensure that they are safe to use.

• Products with the Informed Sport logo are tried and tested so you can be reassured that they are of high quality.

• Testing is carried out by HFL Sport Science, an internationally recognised and accredited laboratory, supported by UK Sport.

• Check the website for tested supplements.

Supplementation: Informed-Sport

• Deficient or insufficient individuals require larger doses of vitamin D.

• 5 drops of BioMulsion D (5000IU vitamin D3) would probably correct

most deficiencies/insufficiencies in athletes in 10-12 weeks and is well

within safe levels1.

• After this period take 1-4 drops as a maintenance dose.

Supplementation of 4000IU over 6 months is positively correlated to

bone measures in the proximal dual femur and mineral-free lean

mass in athletes2.

Vitamin D Guidelines

1. Int J Sport Nutr Exerc Metab. 2013 Oct;23(5):441-8. 2. Int J Sport Nutr Exerc Metab. 2013 Oct;23(5):431-

40.

Deficiency Insufficiency Optimal Upper Limit Excess

50 nmol/l

(20 μg/l or ng/ml)

25 nmol/l

(10 μg/l or ng/ml)

150 nmol/l

(60 μg/l or ng/ml)

250 nmol/l

(100 μg/l or ng/ml)

• High potency liquid vitamin D3 delivering 1000iu per drop.

• Delicious taste in a natural fruit base.

• Drop form allows maximum flexibility –easy to dose up or down.

• Emulsified for optimal absorption and effectiveness, great for those with malabsorption problems.

• 10ml bottle provides approximately 367 drops, ideal for family use.

• Excellent value, equivalent to approximately 75 pence per month.

BioMulsion® D

• Water acts as a solvent, lubricant, a carrier of nutrients and waste, as a building material, reactant and as a shock absorber.

• Runners for example can expect average sweat rates of 1.0–2.5L/h and body weight loss (BWL) of 2–10%.

• Scientists at the Human Performance Lab in Indiana, dehydrated athletes by 2-3%. In 1500m timed trials, performance fell by 3%. In 10k timed trials, performance fell by 7%1.

• Electrolytes are also lost.

• Assess hydration status by using a colour chart.

1. Von Duvillard, 2004 Nutrition 20 (7,8)

Hydration

• Potassium & Sodium are required for cellular hydration and muscle nerve function1.

• Sodium repletion following exercise ensures efficient rehydration2.

• Potassium losses during exercise may influence muscle fatigue3, therefore repletion of potassium is advised.

• Magnesium & calcium are ions involved in nervous control. Magnesium has been shown to relieve muscle cramps4.

• Creatine can increase exercise output5 and reduce muscle damage6.

• B vitamins support energy metabolism, endocrine regulation and reduce fatigue.

1. Appl Physiol Nutr Metab. 2012 37(5):931-7. 2. Eur J Appl Physiol. 2008;103(5):585-94 3. Physiol Rev.

2000 80(4):1411-81 4. Am J Obstet Gynecol. 1995 173(1):175-80. 5. American Journal of Clinical Nutrition

72(2 Suppl), 607S-617S. 6. Journal of Applied Physioogy 1108, 945-955.

Refresh Intensive

Intensive Support for Energy &

Electrolytes

with creatine, B complex

potassium, sodium, magnesium &

phosphorus 14/28 Sachets

[p. Addendum]

Cramps & Hydration

• OTS occurs when the volume and intensity of exercise exceeds

recovery capacity, leading to decreased performance and well-being.

• A triggering stressful event, along with chronic overtraining precedes the

development of OS symptoms.

• Incidence rates are estimated to be 7-20% per training session and

higher for endurance sports and elite athletes1.

• Trauma to muscle tissue causes an increase in circulating inflammatory

mediators from both immune cells and muscle cells, leading to a

chronically catabolic state.

Overtraining Syndrome

1. Int J Sports Med. 1994, 15(2): 84-8.

OTS Cascade

Sympathetic Activation

Constant activation of the sympathetic

nervous system through physical activity

and psychological stress stimulates the

production of catecholamines

(noradrenaline & adrenaline), cortisol and

DHEA for energy metabolism and

recovery.

Overreaching

Without sufficient rest and nourishment,

adrenal synthesis of catecholamines,

cortisol and DHEA is increased, via a

negative feedback loop, a protective

mechanism to counteract exercise

induced inflammatory processes. Chronic

elevations lead to muscle wasting and

other adverse health outcomes.

Resistance

Adrenal cells become resistant to ACTH,

which is required to stimulate the

production of cortisol. And growth

hormone synthesis is upregulated.

Sympathetic activity decreases, as

sensitivity to catecholamines also

decreases.

Overtraining

Adrenal glands are unable to maintain

proper hormone levels, resulting in

cortisol and catecholamine insufficiency,

and a decrease in levels of testosterone,

GH, FSH, LH, and neuromuscular

activity. Adrenal insufficiency leads to

uncontrolled inflammation characterised

by circulating cytokines from muscle &

immune cells.

• Rest one day every week and use alternating hard and easy days of training1, try to avoid more than three hard training sessions in a row without a rest day.

• Adjust training volume and intensity based on performance and mood2.

• Abstinence of training following infection, heat stroke/stress, periods of high stress2.

• Avoid extreme environmental conditions and remove stress trigger factors2. Consider meditation to support relaxation.

• Active vs Passive recovery.

• Treat CFS – see Energy in Practice.

1. J Sports Med Phys Fitness, 1997, 37(1): 7-17. 2. Sports Health. 2012, 4(2): 128-38.

OTS Treatment

• Siberian Ginseng is an adaptogenic herb that enhances mental acuity and physical endurance1.

• Panax (Korean) Ginseng – is a more potent adaptogenic herb with anti-fatigue properties and improves energy, stamina and mental performance2.

• Licorice reduces enzymatic breakdown of cortisol and DHEA3.

• Vitamin B5 is involved manufacture of the neurotransmitter acetylcholine and steroid hormones like cortisol4.

• Vitamin C reduces blood pressure, cortisol, and response to acute psychological stress5.

• Combine with Phosphatidyl serine - reduces excess cortisol by improving HPA feedback6.

1 Farnsworth Eco & Medicinal Plant Research 1985 2 Mucalo et al. Coll Antropol 2012 336(4):1435-40 3 Al-Dujaili Mol Cell

Endocrinol. 2011;336(1-2). 4 Fidanza Int J Vitam Nutr Res 1983;24: 4 Selishchev J Clin Res 1998;1:303–15 5 Brody et

al..Psychopharmacology 2002 Jan;159(3):319-24 6 Monteleone et al. Eur J Clin Pharmacol. 1992;42(4):385-8.

AD Intensive

Intensive Support for Blood Sugar

and Adrenals

14/28 Sachets

[p. Addendum]

OTS Treatment

MicroCell Curcumin Plus

High potency bioavailable

curcumin with ginger,

ursolic acid, & oligopin™

Optimal immune support with

anti-inflammatory effects

[p. 97]

Antioxidant Supplementation

MicroCell NutriGuard Plus

A, C, E, Zinc, Selenium, ALA,

beta carotene, lycopene

Micellised for absorption

Fat soluble nutrients for low fat

diets

For immune support

30, 60, 90 size/ 1 cap per day

p. 99

Antioxidant Complex

Turmeric, quercetin, green tea,

lycopene, lutein & vitaflavan

Protects cardiovascular tissue,

increases mitochondrial

biogenesis

3 caps per day

• l-Arginine is a precursor in the synthesis of nitric oxide1. L-Arginine greatly improves the body’s ability to metabolise glucose: Researchers claim that the amino acid improved glucose metabolism by 40% and was as effective as several well-established drugs for type 2 diabetes2.

• l-Citrulline has been shown to have therapeutic effects on nitric-oxide levels and on nitric oxide deficiency-related manifestations of mitochondrial diseases3.

• Beetroot juice has been found to improve performance in athletes, possibly because of its abundance of nitrate4.

• Niacinamide is involved in the synthesis of ATP. Niacinamide also plays a role in the metabolism of serotonin, a neurotransmitter known to influence both mood and appetite5.

• Nicotinic acid has been shown in some studies to be a better precursor for NAD than nicotinamide6.

1. Cardiovascular Research 1999; 43 (3): 521–531 review. 2 Endocrinology 2013 epub 19 3. Mol Genet

Metab 2012;107(3):247-52. 4. Respiratory Physiology & Neurobiology 2012;182 (2–3) 5. Nature

1979;278:563-565 6. 6. The Journal of Biological Chemistry 1966; 241:3701-3707.

Perform Intensive

Intensive Support for Circulation &

Delivery

with arginine, citrulline, beetroot,

nicotinic acid and glutamine.

14/28 Sachets

[p. Addendum]

Perform Intensive

Contact

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