Sports Nutrition Dr. Chris Grant B.Sc., D.C., RCCSS(C) Resident - - PowerPoint PPT Presentation

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Sports Nutrition Dr. Chris Grant B.Sc., D.C., RCCSS(C) Resident - - PowerPoint PPT Presentation

Jan 01, 2023 107 likes •746 views

Sports Nutrition Dr. Chris Grant B.Sc., D.C., RCCSS(C) Resident Reputable Resources Journal of the International Society of Sport Nutrition (JISSN) Yann Le Meur Senior editor of the British Journal of Sports Medicine

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Sports Nutrition

  • Dr. Chris Grant

B.Sc., D.C., RCCSS(C) Resident

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Reputable Resources

  • Journal of the International Society of Sport

Nutrition (JISSN)

  • Yann Le Meur
  • Senior editor of the British Journal of Sports Medicine
  • YLMSportScience
  • Asker Jeukendrup
  • Mysportscience.com

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Questions, Concerns & Interests

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Canada’s Food Guide

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Limit foods high in sodium, sugars

  • r saturated fats
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What is the right diet for you?

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Caloric Deficit

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There is a difference between eating for performance & weight loss

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Creating an Adaptation

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Sports Nutrition Pyramid

  • Supplements
  • Carbohydrates
  • Protein
  • Water

Daily Nutrition

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Carbohydrates

10 Thomas 2016

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Substrate Utilization

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Carbohydrates

  • Monosaccharides
  • Glucose, fructose
  • Disaccharides
  • Sucrose, lactose
  • Oligosaccharides
  • Maltodextrin
  • Polysaccharides
  • Amylopection, glycogen

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Glycogen Stores

  • Muscle Glycogen
  • 400g
  • Liver Glycogen
  • 90-110g
  • Blood Glucose
  • 2-3g

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Gastric Emptying

  • ↑ exercise intensity = ↓ gastric emptying
  • ↑ carbohydrate = ↓ gastric emptying

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Carbohydrate Supplements

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Depending on Race Duration

16 Jeukendrup 2014

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Questions???

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Post-Training Fueling

  • Carbohydrates
  • Protein

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Glycogen does not replenish rapidly to pre-exercise levels! It takes at least 24 hours to replenish muscle glycogen.

  • Rapid Phase
  • 30-60 minutes post-exercise
  • Not insulin dependent
  • Slow Phase
  • Insulin dependent

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Post-Exercise Protein Consumption

  • Post-exercise ingestion of protein stimulates muscle

protein synthesis (aka. building muscle)

  • This appears to be less important in people who

consume 20-40g of protein every 3-4 hours

  • The general approach
  • Consume a post-exercise protein source

20 Kerksick 2017

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Carbohydrate Loading

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22 Burke 2016

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Protein

  • RDA = 0.8 g/kg/d
  • Athletes = 1.4-2.0 g/kg/d
  • 20-40 g/intake
  • Ingest every 3-4 hours
  • Leucine

24 Jager 2017

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How Much Protein?

  • 80kg male
  • 0.8g/kg/day
  • 64g/day
  • 2.0g/kg/day
  • 160g/day

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26 Naughton 2016

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Supplementation

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30 Maughan 2018

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Caffeine

  • Mechanism
  • ↑ endorphin release
  • ↑ neuromuscular function
  • ↑ alertness
  • ↓ RPE during exercise

32 Peeling 2018

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Caffeine

33 Peeling 2018

  • Improved performance in endurance and high-

intensity exercise

  • 3-6mg/kg, consumed 60 minutes before

competition

  • 240-480mg of caffeine
  • 2-5 cups of coffee
  • 1-2 caffeine pills
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34 Beaumont 2016

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Creatine

35 Peeling 2018

  • Safe & effective
  • Naturally occurring
  • Phospho-creatine pathway
  • Supplementing increases creatine stores by 30%
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Beta-Alanine

37 Maughan 2018

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Sodium Bicarbonate

38 Peeling 2018

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Nitrates

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  • Proposed benefits
  • Enhanced efficiency of mitochondria
  • Enhanced function of fast-twitch muscle fibers
  • Increased blood flow to the muscle
  • Improvements
  • 1-3% in events < 40 minutes
  • 3-5% in high-intensity exercise; 12-40 minutes
  • High nitrate-containing foods
  • Spinach, arugula, celery, beetroot
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Vitamin D

  • RDA = 600 IU/d
  • ↑ response to exercise
  • ↓ stress fractures
  • ↓ upper respiratory tract infections
  • Consult with a physician, dietician or nutritionist

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Probiotics

  • Improvement in athletes prone to

GI tract problems

  • Travelling to regions in which GI

disturbances are more likely

  • Supplementation needs to begin

well ahead of competition

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Questions About Supplements

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Vegan Athletes

  • Energy/Calories
  • Protein
  • B12
  • Iron
  • Zinc
  • Calcium
  • Iodine
  • Vitamin D
  • Omega-3 Fatty Acids

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Energy

  • Vegans generally consume

less energy than omnivores

  • Decreased protein intake
  • Decreased fat intake
  • Increased fiber intake

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Protein

  • Athletes require more

protein than the average person

  • Incomplete proteins
  • Contain less BCAAs

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Omega-3 Fatty Acids

  • No marine-based fats
  • Increase nitric oxide

production

  • Improve heart rate

variability

  • Vegan-Friendly Omega-

3 Sources

  • Flax seed
  • Walnuts
  • Chia
  • Microalgae-oil

supplement

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Vitamin B12

  • Absence of animal and dairy products
  • No other naturally-occurring, B-12 rich foods
  • B12 supplement or fortified foods (i.e. plant-based

milks)

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Iron

  • Vegans consume the

same amount of iron as

  • mnivores
  • Less bioavailability from

plant-based sources

  • Female are susceptible

to iron-deficiency anemia

  • Vegan-Friendly Iron

Sources

  • Legumes
  • Grains
  • Nuts
  • Seeds
  • Green vegetables

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Zinc

  • Zinc is widely available

in plant-based foods

  • Poor absorption into

the body

  • Low zinc availability is

rarely a concern for vegans

  • Vegan-Friendly Sources
  • f Zinc
  • Beans
  • Nuts
  • Seeds
  • Oats
  • Wheat Germ
  • Nutritional Yeast

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Calcium

  • Vegans consume less

calcium than vegetarians and omnivores

  • Increased risk of fracture
  • Important during

childhood

  • Oxalate impede calcium

absorption

  • Vegan-Friendly Calcium

Sources

  • Tofu (calcium set)
  • Fortified milks and juices
  • Kale
  • Broccoli
  • Sprouts
  • Cauliflower
  • Bok Choy

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Iodine

  • Vegans can have low

iodine levels

  • Vegans that eat a lot of

seaweed can actually be at an increased risk

  • f elevated iodine

levels

  • Vegan-Friendly Iodine

Sources

  • Seaweed
  • Cranberries
  • Potatoes
  • Prunes
  • Navy Beans
  • Iodized Salt

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Vitamin D

  • Exposure to the sun
  • Fortified-Food (i.e. milk)
  • Vitamin D3 (cholecalciferol)
  • Fungal-algae D3

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Pam Rocca

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Questions

  • Website: drchrisgrant.com
  • Instagram: @drchrisgrant
  • Facebook: Dr. Chris Grant

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Carbohydrate Intake

  • General fueling (< 90 min. of exercise)
  • 7-12 g/kg/day
  • Carbohydrate Loading
  • 36-72 hours before
  • 10-12 g/kg/d
  • Speedy Refueling (< 8 hours between sessions)
  • 1-1.2 g/kg/h for the first 4 hours
  • Small, regular snacks
  • Pre-event fueling (> 60 minutes)
  • 1-4 g/kg consumed 1-4 hours before exercise
  • Avoid high fat, protein and fiber

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