Top 10 Nutritional Tips for Athletes (Part 1)

Tavis Piattoly, MS, LDN, RD
Team Dietitan: New Orleans Saints

Many athletes don't take into account the significance nutrition plays in improving performance, enhancing recovery, and reducing down time from injuries and illness. Combining a quality diet, the timing of specific nutrients (i.e. Protein and Carbohydrate), and smart supplementation with a well-rounded Strength and Conditioning program results in a healthier athlete who will perform at the highest level day in and day out. Below are 5 of my top 10 Nutrition Guidelines for the Athletes (Part 1).

1) Nutrition is your Secret Weapon

If you bought a new Mercedes, would you fill it up with 87 Octane or 93 Super Premium Gasoline? I also agree the finest gasoline will make your car run better and result in less mechanical problems. The same goes for quality nutrition and your body. Fueling your body with high quality nutrition provides you with a foundation to acheive optimal energy levels, improve muscle recovery, minimize your risk of illness (cold, flu, infection), and break records in the weight room. Here's a start on what I define as quality nutrition.

• Fresh Produce (Fruits and Vegetables) - Eat 6-10 servings per day from whole foods.


• Whole Grain Carbohydrates - Oatmeal, 100% Whole Grain Cereal, Sweet Potatoes, Whole Wheat pasta, Brown Rice, 100% Whole Wheat Bread.


• Healthy Fats - Oils- Olive, Canola, Sunflower, and Safflower, Nuts (Brazil, Almonds, Cashews, Walnuts, Sunflower Seeds, Natural Peanut Butter (i.e. SmartBalance, Almond Butter), Low Fat Salad Dressings, Light Mayo


• Lean Protein/Meat - choose from the following cuts of meat to lower your risk of heart disease and maintain a healthy performance weight- Chicken - preferably skinless white meat baked, grilled, or broiled- Beef - 93-96% extra lean ground meat, Filet, Flank, Eye of Round, or Sirloin- Fish - any fish baked, grilled, or broiled (Tuna, Salmon, Trout, and Halibut are best)- Pork - tenderloin or Center Cut Pork Chops- Turkey - Extra Lean Ground turkey or skinless white meat baked, grilled, or broiled- Deli Meats - Lean Roast Beef, Ham, or Turkey- Protein Powders - Whey or Casein Proteins (Muscle Milk Collegiate)- Wild Game - Venison (Deer), Buffalo or Bison- Egg Whites or Egg Beaters- Skim or Low Fat (1%) Milk- Lowfat Cottage Cheese- Vegetarian Hot Dogs, Sausage Patties, Burgers (i.e. Morningstar Farms)

2) Eat and Eat Often

In order to keep your body's gas tank full and maintain a high level of energy, eating every 3-4 hours will prevent your body from using muscle (protein) for energy and instead, burn fat. Additional benefits include maintaining a healthy blood sugar, prevention of overeating, and maintaining lean muscle mass. Skipping meals (going more than 4 hours without eating) causes the body to use muscle for energy which increases body fat and impairs performance. Have a plan by bringing healthy snacks to school to eat between meals, after practice, or lifting. Try some of the following snacks:

• Peanut Butter or Turkey sandwich on whole wheat bread


• 1 Scoop of Whey Protein with low fat milk


• Handful of nuts with Fresh fruit


• Nutrition Bar (any around 200 calories with at least 10-15 grams of Protein)


• Fresh Fruit with a piece of low fat string cheese


• Lean Beef Jerky (2-3 ounces) with fresh fruit

3) Breakfast is for Champions

You've been hearing this for years from your parents, teachers, and coaches. They got it right. Not only is breakfast the most important meal, it could be the biggest mistake if you decide not to eat it. What time was your last meal the previous night? If your last meal was 9:00 or 10:00 pm, going until 12:00 pm the next day results in 14-15 hours of fasting. Remember what happens when we skip meals? Now you're in continuous muscle burning mode. Now combine skipping breakfast with an early morning lifting session on an empty stomach and you will see the negative impact it has on performance. Doing so increases the risk of you eating larger portions at night when you are less active, promoting the storage of body fat and the potential for weight gain. Start the morning with a well rounded breakfast (egg whites, oatmeal, whole grain cereal, fresh fruit, 100% juice, whole wheat toast). If you have an early morning lifting session and have trouble eating whole food, take 1 scoop of whey protein with water or lowfat milk and a piece of fresh fruit to activate your muscle tissue.

4) Time your Nutrients for Greater Muscle Gains and Recovery

The timing of nutrients, especially protein and carbohydrates, are extremely important to repair damaged muscle tissue caused by an intense weight lifting session. Having a combination of protein and carbs immediately post workout can improve muscle recovery by 250% as opposed to not consuming calories. You have a small window of opportunity after your workout to optimize recovery so be sure to grab a shake or eat a meal within 30-60 minutes. Waiting longer than 2 hours after your workout to refuel your body causes your body to breakdown more protein than it will rebuild. A ratio of 3 or 4:1 grams of carbohydrate to protein has been proven to facilitate protein synthesis (muscle repair) and the refueling of glycogen (your body's gas tank). Here are some convenient post workout options to ensure recovery is acheived.

• Chocolate Milk - Milk protein contains the amino acid Leucine, which is the mostimportant Amino Acid to promote muscle protein synthesis


• 20-30 Grams of Whey Protein + Sports Drink


• Muscle Milk Collegiate Ready to Drink Shake with a banana


• Balanced Meal (Lean Protein, Complex Carbohydrates, Fruit, Veggies)

5) Skip the Alcohol

Although most college athletes are not of age to drink, I'm a realist and realize some of you will celebrate a big win with a night of heavy drinking. Doing so could significantly impair future performance. In a matter of fact, one night of heavy drinking could off-set the muscle gains acheived through one week of intense strength training. Here are the negative effects alcohol has on performance.

• Decreases Growth Hormone and Testosterone production - these are hormonescritical for muscle growth and development


• Increase storage of body fat


• Increases cravings for fatty foods


• Increases protein breakdown


• Impairs cognitive function, motor skills, balance, and coordination


• Promotes dehydration


• Contains 7 calories per gram which could lead to significant weight gain if consumed on a regular basis and in abundance.

If you do choose to drink, here are some strategies to minimize the negative effects:

• Drink a glass of water between drinks to stay hydrated


• Avoid mixing liquor with Juice, Soda, or Tonic water to avoid extra calories


• Stick with clear liquors (i.e. Vodka) and mix with diet sodas or Club Soda


• Choose light beers instead of regular or dark beers

This is Part 1 of the Top 10 Nutrition Guidelines for Athletes. For additional questions, feel free to contact me at tpiattoly@gmail.com

Information provided by: Tavis Piattoly, MS, LDN, RD Team Dietitian, New Orleans Saints.

Vegetarianism: A Cause For Concern

While many adolescents and young adults opt for a vegetarian diet because of its healthful effects on the body and digestive processes, a recent study in the Journal of the American Dietetic Association discusses the possibility that a vegetarian diet may be at the root of a more serious issue, an eating disorder.

Click on the link belowto read the report entitled: The Dark Side of Vegetarianism
http://www.medicinenet.com/script/main/art.asp?articlekey=99031

A Calorie Is A Calorie

It doesn't matter if calories come from carbohydrates, protein or fat -- eating less of them leads to weight loss, U.S. researchers said.

Researchers at the Harvard School of Public Health and Pennington Biomedical Research Center of the Louisiana State University System did a comparison of overweight participants assigned to four different diets over a two-year period showed that reducing calories achieved weight loss regardless of which of the three nutrients was emphasized.

The study, being published in The New England Journal of Medicine, included 811 men and women randomly divided into four diet groups with different target nutrient compositions:
Low-fat, average protein: 20 percent of calories from fat, 15 percent of calories from protein, 65 percent of calories from carbohydrate.

1. Low-fat, high-protein: 20 percent fat, 25 percent protein, 55 percent carbohydrate.


2. High-fat, average protein: 40 percent fat, 15 percent protein, 45 percent carbohydrate.


3. High-fat, high-protein: 40 percent fat, 25 percent protein, 35 percent carbohydrate.

Each participant received a diet prescription that encouraged a 750-calorie reduction per day. However, none ate less than 1,200 total calories per day. Participants were asked to do 90 minutes of moderate exercise each week.

The main finding was that diets with varying emphases on carbohydrate, fat and protein levels all achieved clinically meaningful weight loss and maintenance of weight loss over a two-year period.

Information from United Press International: 2/26/09

What Energy Drink Advertisers Aren’t Telling You…

Have you ever stopped at the convenience store before class or during a long night of studying to get a quick energy boost? College students across campuses rely on artificial forms of energy to get them through long days and nights of class and studying. On top of the typical class demands, student-athletes have to attend mandatory workouts and practices on a regular basis. Unfortunately, student-athletes frequently fall victim to the same energy drink advertisements as the general population. What the energy drink advertisers fail to recognize is that no matter how “safe” or “natural” these energy drinks may be, they may also jeopardize a student-athlete’s athletic eligibility.

Even though the NCAA does not specifically list caffeine as a banned substance, they do regulate the caffeine intake of the collegiate student-athletes by monitoring the concentration of caffeine in the individual’s urine. The NCAA states that a student-athlete will test positive for caffeine if the concentration in urine exceeds 15 micrograms/ml.

In addition to the regulation of caffeine content, the NCAA has a list of other banned stimulants, including an all-natural substance called guarana. Guarana is a plant derivative and one of the richest sources of caffeine, containing up to three times the amount of caffeine as coffee. Even though it has yet to be evaluated by the FDA for safety, effectiveness, or purity, energy drink manufacturers frequently utilize this ingredient as an alternative to other stimulants.

The NCAA is not stating that student-athletes have to completely cut out caffeinated beverages from their daily diet, but the key is moderation. Caffeine consumption in combination with proper hydration using water and electrolyte replacement beverages (i.e. Powerade, Gatorade, etc.), and refraining from energy drinks with excessive amounts of caffeine can prevent a high caffeine concentration in urine. To help you make educated decisions and be more aware of what you’re consuming, the energy drink brochure includes a list of energy drink caffeine contents, energy drinks containing guarana, and various energy drink related websites. Do not let one small decision affect your athletic career.

Banned substance information provided by the NCAA
Blog entry provided by Julie Kruessel, ATC

Water Gone Wrong...

There has been some discussion regarding the use of Vitaminwater at NCAA sponsored Championship events. The concern is that some of the products in this line contain substances that appear on the NCAA banned substance list or are considered non-permissible substances. Read below to answer some of your questions regarding these popular products used for fluid replacement.

Vitaminwater Frequently Asked Questions

What is Vitaminwater?
Vitaminwater is an electrolyte and nutrient enhanced water.

Which variety will be part of NCAA championships?
Vitaminwater Revive will be the only flavor associated with NCAA championships.

Are there other Vitaminwater varieties affiliated with this partnership between Coca-Cola and the NCAA?
Vitaminwater Revive will be the only variety directly affiliated with the partnership. The other eight varieties of Vitaminwater (out of a total of 15 flavors) that contain nutrients permissible by NCAA bylaws will be available to schools, athletics staff and student-athletes on a by-request basis.

Every bottle of Vitaminwater has at a minimum:
· 25% of four b vitamins
· 100% of vitamin c for most products
· calcium, magnesium and potassium electrolytes
· 32 g of sugar

How will Vitaminwater Revive be incorporated into NCAA championships? Vitaminwater Revive will have sideline presence at NCAA championships in the way of coolers, cups, water bottles and related items.

Vitaminwater Revive will be added as an additional hydration option for all NCAA championships. Other Coca-Cola products will be available, including Smartwater and POWERade.

The entire line of Vitaminwater products (all 15 flavors) may appear in retail displays next to NCAA championship themed promotions, but there will be no direct association between the impermissible 6 flavors and the NCAA. There also will be a visible disclaimer in those situations.

Vitaminwater will promote its NCAA relationship and activation through television, print and other media during and around selected championships.

Does the sideline presence of Vitaminwater Revive mean that the NCAA is now endorsing a supplement drink product? No. The NCAA does not endorse commercial products/services, including nutritional supplements. The NCAA has reviewed the list of ingredients on the bottle labels per NCAA Bylaw 16.5.2.g and found that NCAA institutions may provide the following nine Vitaminwater products to their student-athletes:

· Revive – fruit punch
· Essential – orange-orange
· XXX – acai, blueberry, pomegranate
· Focus – kiwi strawberry
· Formula 50 – grape
· Multi-v – lemonade
· Charge – lemon-line
· Endurance – peach-mango
· Defense – raspberry-apple

Since there are Vitaminwater products that contain banned or impermissible substances as defined by the NCAA, how can NCAA institutions determine which vitaminwater varieties or other hydration beverages may be provided?
If an institution has an interest in providing Vitaminwater, or any other supplement product, it is the institution's responsibility to review each product independently or contact NCAA membership services for any questions related to NCAA Bylaw 16.5.2.g.

What impermissible ingredients per NCAA Bylaw 16.5.2.g might be found in Vitaminwater varieties?
Taurine, L-theanine, green tea extract, or glucosamine.

What NCAA banned substances might be found in Vitaminwater varieties?
Caffeine or guarana seed extract.

The NCAA bans caffeine because it is found to be a performance enhancer, and because of concern about the effects of stimulant use during intense exercise. Caffeine will produce an NCAA positive drug test if amounts exceed 15 micrograms/mL in the urine sample collected. There is not a formula to calculate the amount of caffeine one can consume prior to a drug test and not test positive. Varying metabolic rates and time of consumption prior to urine collection are among the contributing factors. The 15 micrograms/mL cut-off is designed to allow for moderate caffeine consumption below the positive test threshold. The NCAA recommendation is not to consume caffeine in a supplement form.

What is the difference between impermissible and banned substances according to NCAA Bylaws?
Impermissible nutritional supplement products are those that contain ingredients that do not meet the criteria identified in NCAA Division I Bylaw 16.5.2.g, and Division II Bylaw 16.5.1.h which define what kinds of nutritional supplement products institutions may provide to student-athletes to assist them in calorie and fluid replacement. Student-athletes may purchase a nutritional supplement that contains impermissible substances, provided it does not contain an NCAA banned substance.

Student-athletes may not use substances that are Banned by the NCAA, at any time, unless for legitimate medical purposes. The classes of banned-drugs are defined in NCAA Bylaw 31.2.3.4.

Some supplement products may contain both impermissible supplement ingredients and banned substances.

Which Vitaminwater products contain impermissible or banned substances?
At this time, Vitaminwater has six products that contain impermissible or banned substances. Those products are Power-C, Energy, B-Relaxed, Rescue, Vital-T and Balance.

Power-C (Drangonfruit) Impermissible Substance is Taurine

b-Relaxed (Jackfruit-Guava) Impermissible Substance is L-Theanine

Vital-T (Lemon tea-Rooibos) Impermissible Substance is Rooibos Tea Extract

Balance (Cran-Grapefruit) Impermissible Substance is Glucosamine

Energy (Tropical Fruit) Banned Substances are Caffeine and Guarana Seed Extract

Rescue (Green Tea) Banned Substance is Caffeine

What is the “center for responsible hydration” as noted on the Vitaminwater Revive product label?
This reference is simply a moniker glacéau uses for marketing purposes.

Have the ingredients in Vitaminwater Revive changed over the years?
Yes. Vitaminwater Revive contained kola and ginseng nearly three years ago (2006). Those ingredients have since been removed and all nutritional facts are currently published on the product bottle.

Will Smartwater, another Glacéau product line, be offered as a bottled water hydration option at NCAA championships instead of Dasani?
Coca-Cola will provide bottled water for all 88 NCAA championships, whether it is Smartwater or Dasani.

Information provided by Mary Wilfert on behalf of the NCAA.

Chicken & Rice Casserole

Ingredients:
1- 8.8oz Pouch ready-to-serve long grain and wild rice mix
1- 15.8oz Can Great Northern Beans (rinsed and drained)
1- 10 3/4 Can Low-Sodium Cream of Chicken Soup
3 Cups Chopped Cooked Chicken (consider Rotisserie)
1 Cup Low-Fat Milk
1 Tbsp Chopped Fresh Parsley
1/4 Tsp Freshly Ground Pepper
1 Cup (4oz) Freshly Shredded Cheddar Cheese
1/4 Cup Fine, Dry Bread Crumbs
Garnish: Fresh Flat-Leaf Parsley Springs

Directions:
Preheat oven to 425 degrees. Prepare rice according to package directions. Stir together beans, next 5 ingredients, and rice in a large bowl. Pour mixture into a lightly greased 11 x 7 inch baking dish. Sprinkle with cheese and breadcrumbs. Bake at 425 degrees for 15 to 18 minutes or until thoroughly heated and cheese is melted. Let stand 5 minutes before serving. Garnish, if desired.

http://www.southernliving.com/

Apple & Brown Sugar Oatmeal

Ingredients:

2 Packets Instant Plain Oatmeal

1 Cup Low-fat or Skim Milk

1 Tbsp Brown Sugar

1 Medium Apple (chopped)

Optional:

2 Tbsp Slivered Almonds

Directions:

Microwave oatmeal with milk according to package directions. Stir in apple pieces and brown sugar. Top with almonds.