Csnc text ch 1 6 by Toby Brooks

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Certified Sports Nutrition Coach

Certified Sports Nutrition Coaches’ Manual Copyright  2017 by Chris Mohr/National Sports Performance Association All rights reserved. Published by the National Sports Performance Association P.O. Box 3178 North Attleboro, MA 02760 Certified Sports Nutrition Coaches’ Manual is published by the National Sports Performance Association. ALL RIGHTS RESERVED.No part of this book may be reproduced in any form unless written permission is granted from the author or publisher. No electronic reproductions, information storage, or retrieval systems may be used or applied to any part of this book without written permission. Due to the variable conditions, materials, and individual skills, the publisher, author, editor, translator, transcriber, and/or designer disclaim any liability for loss or injury resulting from the use or interpretation of any information presented in this publication. No liability is assumed for damages resulting from the use of the information contained herein. Cover design, manuscript layout, and illustrations by NiTROhype Creative

www.nitrohype.com Printed in The United States of America National Sports Performance Association ///

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Medical Disclaimer

The National Sports Performance Association Certified Nutrition Coach Program is intended to be used for educational and information purposes only. The information within this and all associated resources should never replace that of a qualified Sports Dietitian or equally qualified Healthcare Professional. Successful completion of this course does not make you a Registered Dietitian. It offers a foundation of basic nutrition knowledge, tools and strategies that when applied correctly may better help you guide your athletes. While this material was written by Registered Dietitians, reviewed by registered dietitians and other qualified health professionals (“Mohr Results, Inc.”), it does not provide or offer, and is not a replacement for, professional medical evaluation, advice, diagnosis, or treatment. Mohr Results, Inc. and the National Sports Performance Association provide these materials for informational purposes only. Based on your purchase of this course and associated materials, Mohr Results, Inc. and the National Sports Performance Association provide you: (i) access to general health education and information; (ii) nutritional and other health advice from Mohr Results, Inc. and the National Sports Performance Association; and (iii) references to other resources. While Mohr Results, Inc. and the National Sports Performance Association believes that the information provided through this program is current and reliable, Mohr Results, Inc. and the National Sports Performance Association cannot and do not make any such guarantee or warranty. YOU HEREBY AGREE THAT, BEFORE USING OUR SERVICES, YOU WILL CONSULT YOUR (ATHLETES’) PHYSICIAN OR OTHER HEALTH CARE PROVIDER FOR MEDICAL ADVICE, PARTICULARLY IF YOU/ THEY ARE AT RISK FOR PROBLEMS ARISING FROM

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CHANGES IN YOUR DIET OR LIFESTYLE. Our services are not intended to be used by individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, Mohr Results, Inc. and the National Sports Performance Association shall have no obligation or responsibility to monitor your health status or health condition or to contact or alert any medical or emergency professional. Mohr Results, Inc. nor the National Sports Performance Association shall not be liable to you for your reliance on any information obtained through the use of the services or this resource, and Mohr Results, Inc. and the National Sports Performance Association disclaims all liability in connection with such information. This disclaimer shall not extend to damages caused directly and solely by Mohr Results, Inc. and the National Sports Performance Association gross negligence or willful misconduct.

National Sports Performance Association ///

Acknowledgements

Many coaches and experts collaborated to help create this content, review this material, and offer their time, expertise and experiences throughout the course in the “Coaches’ Corner” sections. Others were kind enough to share their expertise in the bonus audio material included as part of the National Sports Performance Association’s Certified Sports Nutrition Coach program. This course is better because of the contributions, review, and content from these experts: • Kara Mohr, PhD, FACSM, Exercise Physiologist • Jackie Womble, MS, RDN, ACSM EP-C, Sports Dietitian, Private Practice • Brandon Marcello, PhD, High-Performance Strategist • Jennifer Brunnelli, RDN, CSSD, Sports Dietitian, Carolina Panthers, University of South Carolina Hall of Fame Swimmer • Dan McDonogh, Under Armour Senior Manager of Performance • Dawn Jackson-Blatner, RDN, CSSD, Sports Dietitian, Chicago Cubs • Tara Gidus, MS, RDN, CSSD, Sports Dietitian, Orlando Magic • Michael Mantell, PhD, Psychologist • Jim Loehr, PhD, Sport Psychologist • Michael Lewis, MD, MPH, MBA, FACPM, FACN, Physician, with Expertise in Brain Health • Jennifer Reiner-Marcello, DC, CSCS, Sports Chiropractor • Tony Gentilcore, CSCS, Strength Coach • Jason Ferruggia, CSCS, Strength Coach • Robert Dos Remedios, MS, CSCS, Strength Coach • Lisa Lewis, PhD, Psychologist • Spencer Nadolsky, DO • Bob Murray, PhD, Exercise Physiologist, Hydration Expert and Consultant • Tavis Piattoly, MS, RDN, CSSD, Sports Nutrition Consultant • Jim White, RDN, Sports Nutritionist, Owner of Jim White Fitness Studios • Nicole Kiley, MS, RD, CSSD, Sports Nutritionist, University of Las Vegas, Nevada • Susan Kleiner, PhD, RD, Sports Nutritionist, Author of Power Eating, Private Practice

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• Anna Fable, MS, RDN, CSSD, Sports Nutritionist, Private Practice • Dana White, MS, RDN, ATC, CSSD, Sports Nutritionist, Quinnipiac University • Kim Schwabenbauer, MS, RDN, CSSD, Pro Triathlete • Stu Phillips, PhD, Professor, McMaster University and Global Authority on Protein • Brett Klika, CSCS, Owner of SpiderFit • Trevor Anderson, CSCS, Owner Better Every Day Fitness

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VII

Contents Chapter 1: Introduction.................................................................................... 1 Chapter 2: Nutrition: The Big Picture �� 6 Chapter 3: Carbohydrates ��17 Chapter 4: Protein: Nature’s Muscle Builder �� 30 Chapter 5: Chewing the Fat........................................................................... 55 Chapter 6: Small but Powerful: Micronutrients ��71 Chapter 7: .....................................................................................................XX Chapter 8: .....................................................................................................XX Chapter 9: .....................................................................................................XX

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CHAPTER 1

Introduction

ChapterChapter 1 /// 1: Introduction Introduction///|

Introduction

remember it like it was yesterday. It was time for the “final weigh-in.” The moment I would learn if I was on the 8th grade football team. Or not. I had been actively trying to lose weight since the start of the season and the time had come to step on the scale, in front of all the coaches from all the surrounding districts. It was a Sunday night in August and we were at Dover HS, in North Jersey, for the weigh-in. I played outside with my friends that day, only sipping on water the entire day and trying my best to sweat as much as I could, to lose any last bit of water weight I could. Weigh-ins were 6 PM and Dover HS was about 20 minutes from my parents’ house. My dad drove me up after work and there was an awkward silence in the car the entire 20 minutes. There was nothing else I could have done at that point; I was either going to make weight, or I wouldn’t be on the team. I was also pretty hungry, having eaten just breakfast that morning—two eggs and an apple—so that didn’t help the conversation. My brain was hungry for some glucose! My dad had no more words of encouragement. I know he wanted me to make weight as much as I did. He knew how much I wanted to be on the team and also probably dreaded the thought of the ride home if I didn’t. I get it. One thing is true: neither of us knew how this moment would ultimately shape my career and future. Growing up, I played football. I started in 4th grade,

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but never was able to play with my friends or the kids in my grade because I was always one of the “fat kids” as we were affectionately called by our coaches. Each year, it was the same group of kids playing a grade up. At that time, I was always able to play with the grade above me—so rather than losing weight—I simply played up. That’s not possible in 8th grade, since you can’t play with the high schoolers. I had to either lose weight or not be on the team. Back to the musty locker room, I watched as others from teams around the district did the same. For some, that was the end of their football days (at least for 8th grade). Others screeched with excitement. And now it was my turn to step on the balance scale in front of all the coaches. My coaches. The surrounding teams’ coaches. The other kids in the same predicament as me. And my dad. I stripped down to just my shorts, stepped on the scale as slowly as I could, hoping that would somehow help. The scale had to be 135 pounds or less. I started 20 pounds heavier than this, so over the course of a few months, I had been working diligently to lose these 20 pounds. What felt like days was just a couple of seconds—until the scale stopped: 134.2. I made it. I wanted to cry I was so excited. Though that’s not tough, so without embarrassing myself, I cheered along with everyone there. All the hard work I had put in paid off and I could finally play with my friends and the rest of my team. And, really, I could just play. Those who made it had to get weighed each week to make sure we didn’t teeter back over that 135-pound cutoff. It was this moment—well, not this moment exactly; but the days, weeks and few months leading up to that

Coaches’ Corner It’s hard to attain the “next level” if you’ve never experienced or been exposed to it in any way. Just as in any aspect of life, a mentor is a powerful tool for progressing athletically. Who do you know that is competing at the next level? If you’re in high school, this could be someone a year (or more) ahead playing in college. If you’re in college, this may be someone playing in the minor or pro leagues. Or as a coach, this could be you. Encourage athletes to train with these people whenever possible. Interview them. What do they wish they would have known while in your situation? What can they be doing to be even further ahead and how can you help them do that? The most successful people are eager to help and those who are humble and hungry will be the future champions.

Brett Klika, CSCS

ChapterChapter 1 /// 1: Introduction Introduction///|

moment—which ultimately changed the course of my career. It was the thought, dedication, and hours devoted to improving my diet, modifying my training and transforming my body to reach my desired performance goal. I wish my coaches had a manual like the one you’re reading right now to better help them. At the very least, it may have changed their nickname for those of us trying to lose weight. Rule 1: “fat kids” isn’t quite a term of endearment or encouragement I would suggest. This manual could have helped me and the others reach our goals and fuel our bodies the best we could. Fortunately, tools like this are now available. And because you’re not just a coach, you’re a mentor, your words and encouragement may shape one of your athlete’s careers like my situation did for me. We live in an interesting time where social media, magazines, TV, celebrities, and pro athletes are influencing food-related decisions made every day by millions of people. Coaches and strength & conditioning professionals are individuals who have the respect of their athletes and can help separate facts from fads. This manual, the videos, and audios will help you understand the importance of nutrition on performance and provide resources for you and your athletes to help guide your team to a winning season. The National Association of Sports Performance’s Certified Sports Nutrition Coach Program was created to combine research-based guidelines with applied content to better help coaches, strength & conditioning professionals, and other professionals, parents, and athletes understand nutrition recommendations backed by science but grounded with application. This comprehensive resource blends nutrition science and application to provide a clear understanding of how nutrition impacts sports, exercise and overall

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health, and athletic performance. Throughout this program you’ll find practical tips, strategies & “Coaches’ Corners” to hear from renowned dietitians, strength & conditioning professionals, and many other experts in the fields of performance, to better help your athletes. Here are just a few highlights you’ll find throughout this manual. • Resources to help determine macronutrient intake for optimal performance; • Tips, tools, and strategies for optimal hydration; • Dietary supplement review; • Nutrient timing discussions; • Fueling around a workout; • Motivational interviewing techniques; • Suggestions for eating out at popular restaurants; • Much, much, more...

ChapterChapter 1 /// 1: Introduction Introduction///|

CHAPTER 2 6

Nutrition: The Big Picture

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Coaches’ Corner

thletes work year-round on perfecting skills so they are able to perform at peak potential during games and competitions. Fueling the body correctly and at the right times is essential so athletes can perform at their best when it matters most. Nutrition can help athletes recover from injuries, reduce the risk of illness and allow them to finish their match or game as strong as they started. Unfortunately, many younger athletes feel nutrition is unimportant because they can “get away with” and make poor food choices; but as we’ll discuss, it’s crucial at all stages of performance and ages for the reasons listed above and so many more. Food—or more appropriately, fuel—drives the process of an athlete hitting their highest potential. Fueling practices and strategies are different depending on the individual, the sport, and the time of year. When athletes kick the game-winning goal, throw a curveball for a strikeout, execute a full-twisting layout with perfection, or tackle a receiver to prevent a touchdown, the efficacy of these skills are not only determined by the number of hours spent practicing these techniques. These skills are also influenced by how quickly and how many muscle fibers contract as well as what fuel is available for the muscles to produce the necessary energy for the skill. Nutrition needs are greatest during the season when athletes are expending a great amount of energy during practice, a game or competition, and in recovery. In the off-season, nutrient needs will vary depending on

Even though you can “get away” with eating more junk food as a kid, it doesn’t mean it’s not hurting your performance. You will recover faster and perform at a higher level with higher-quality fuel. Drink more water and less soda. Eat more real, whole foods and less fast and processed foods. What you put in, you’ll get out on the field.

Jason Ferruggia, CSCS Strength Coach to multiple professional, collegiate, and high school athletes

Chapter 2 /// Nutrition : The Big Picture ///

the athlete’s goals and activity level. Before we go into detail to describe how the body uses food as energy to fuel performance, let’s discuss a few definitions first. To best explain how the body uses food as energy, we have to get a little scientific. Don’t get hung up in the foreign terms you might see. We will summarize and review at the end. • Metabolism: In order for athletes to move, a reaction called metabolism must occur. Metabolism is when energy is stored and released so muscles can work at the cellular level. • Catabolism: The breakdown of complex molecules to release energy (e.g. breaking down muscle). • Anabolism: The breakdown of nutrients to synthesize fuel or build new body tissues (e.g. building muscle). During exercise, both catabolism and anabolism occur simultaneously. Think about weight lifting: when you are physically lifting weights, catabolism must occur in order for muscles to move. Anabolism occurs in response to weight lifting as long as there are adequate calories and protein in the diet. Such is just one more of the many reasons the right fuel is necessary for performance.

Energy Systems

The term ‘ATP’ or adenosine triphosphate may sound familiar. ATP (Figure 2.1) is the major fuel source for cells providing energy for muscles to contract and relax. There are three different energy systems that are able to produce or generate ATP: the phosphagen system, the anaerobic system, and the aerobic system. The type of energy system used to produce energy depends on the duration and intensity of the activity.

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For example, the systems and energy needed for exploding off the line in the 4th quarter of a football game is different than running a 10K in a cross country meet. Understanding these systems can help when educating an athlete on the proper fuel sources for their sport. Phosphagen System The first system the body uses for fuel is called the phosphagen system where the basis of the system is creatine phosphate (CP). CP is stored in the muscles and uses its energy to create ATP rapidly during a muscle contraction. It is quickly used up but then replenished during rest periods. The function of this system is how creatine monohydrate as a dietary supplement came into fashion. More on that in the supplements chapter. Creatine itself is found naturally in food sources including meats, poultry, and fish. Because this system does not require oxygen to produce energy, it is used first, during short spurts of intense activity lasting about 10 seconds or less. A tennis serve or short sprint would use the phosphagen system for energy.

Figure 2.1 The ATP molecule

Anaerobic System The second energy system is referred to as the anaerobic system. Anaerobic means â€œwithout oxygen.â€? Just like the phosphagen system, the anaerobic system does not require oxygen to produce ATP. In this energy, energy is produced from glucose which comes from carbohydrates. Glucose can be stored in muscles and in the liver (referred to as glycogen). Muscle glycogen can be broken down into glucose quickly as the muscles need the energy. Chapter 2 /// Nutrition : The Big Picture ///

Carbohydrate intake is crucial for the anaerobic system to work efficiently.

DID YOU KNOW? You have likely felt the burn sensation in muscles during a workout, game or competition. Have you ever wondered what that was? It is called lactic acid and comes as a bi-product of the body breaking down glucose for ATP. Through training, it is possible to increase what’s called your lactate threshold, meaning the ability to increase the amount/intensity of training before lactate accumulates exponentially.

The anaerobic system is efficient in producing energy but lasts only long enough until oxygen is available for the body to use the next system (aerobic system) because with continued play, it can’t keep up with its ATP production. In activities like soccer, lacrosse, hockey, or basketball, for example, where an athlete goes from standing still to a burst of movement, the anaerobic system is working to produce ATP. Other examples of when this system would be the main fuel source would be in activities that last 30-120 seconds such as a 200-800 m run or 100-200 m swim. Again, the energy from this system is very short-lived. Carbohydrate intake is crucial for the anaerobic system to work efficiently. Aerobic System The third energy system is referred to as the aerobic system, meaning it requires oxygen to produce energy. Aerobic literally means “with oxygen.” This system takes longer to produce energy due to the need for oxygen. The two primary energy sources for this system to work include carbohydrate stores, also known as glycogen, and fat which is stored as triglycerides and broken down into fatty acids. Ultimately both provide the longer-term energy that’s needed to continue perform or compete in longer events (5000 m swim, marathon, etc.). There is a great amount of ATP produced from these fuel sources compared to what is produced from the anaerobic system. It is important to note that in order for the body to use fat stores as energy, both carbohydrates and oxygen must be present. As an athlete trains, the body develops the ability to more efficiently utilize fat stores as energy instead of glycogen stores from the muscle. Though fat provides a great amount of energy, it takes a well-trained individual to develop the ability to efficiently burn fat as energy.

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In order for the body to use fat stores as energy, both carbohydrates and oxygen must be present.

Because fat provides a greater amount of energy, the ketogenic diet has come into fad. This is discussed at length later in the manual, but for performance, science continues to support a mixed diet of carbohydrates, protein, and fatâ€”not the virtual elimination of one macronutrient in favor of anotherâ€”as the keto diet recommends.

Depriving the body of carbohydrates is not an effective method to tap into fat stores for energy. Depending on how well the body is fueled, this aerobic energy system can last up to about 2 hours in duration of activity. Team sports with longer, continuous play like soccer or hockey, marathon running, and distance cycling use this system for energy but as the length of play continues, more food is needed to fuel the engine. As the body is trained, it becomes more efficient in using these energy systems for fuel during activity. The body needs energy from food sources in order to create energy for performance. Table 2.1 (page 12) highlights the different energy systems used predominantly during common sports activities.

Chapter 2 /// Nutrition : The Big Picture ///

Table 2.1 Common Sports Activities & Their Primary Energy System Demands Sport

Phosphagen System

Anaerobic System

Aerobic System

Primary Energy Source

Team sports including: Baseball (with sprinting) Basketball Field hockey Football Ice hockey Carbohydrates Lacrosse and Fat Rugby Volleyball Crew Triathlon Ultra-endurance Distance cycling Tennis Sprinting Carbohydrate 200-500m Carbohydrate Jumping, throwing, Carbohydrate hurdles Gymnastics Carbohydrate Cycling, sprints Carbohydrate Swimming, sprints Carbohydrate Swimming, 200-500m Carbohydrate Powerlifting Carbohydrate NOTE: No energy system is used in isolation of the others, but this table highlights the primary energy system used for play. Â

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Food can best be considered in six categories, all providing energy in the form of calories from carbohydrates, protein and fats. 1. Dairy 2. Fruits 3. Grains and starches 4. Vegetables 5. Proteins 6. Fats Athletes should fill their plate based on how hard they are competing and training. This will likely differ from in-season to off-season and of course differs based on the type of activity (endurance vs. power focus). During the season, athletes are typically more active, having either sport-specific practice, weight training, or a game or meet most days of the week. To ensure athletes are fueling their activity and recovery adequately, at least 45% of daily calories should come from carbohydrates. Depending on the athleteâ€™s off-season goals, whether it is weight-loss or weightgain, the percentage of carbohydrates in the diet can vary. Take a look below to learn what an athleteâ€™s plate might look like during the season versus the off-season.

Figure 2.2 In-Season: Carbohydrates should be about 50% of your plate (left), while off-season they should be about 25% (right).

Chapter 2 /// Nutrition : The Big Picture ///

Energy Needs

There are a few ways to calculate energy (calorie) needs based off of height, weight, and age. Research indicates the Mifflin St Jeor Equation (below) to be the most accurate in estimating caloric needs, regardless of the goal. Of course, it is still an estimate but without directly measuring energy expenditure, it’s a validated tool that is relatively accurate. This calculation will give you a person’s “basal energy expenditure or BEE.” The BEE is the amount of energy required to maintain the body’s normal activity at rest. Things like regulation of body temperature, digesting food, breathing, sleeping, talking, sitting in a high school classroom listening to the history teacher, etc. Basically, just living. Other terms you will hear that are similar include resting metabolic rate (RMR), resting energy expenditure (REE), or basal metabolic rate (BMR). All are a measurement of energy needed to maintain basic body functions. Mifflin St Jeor Formula to Calculate BEE (BEE) kcal/day: (Males) = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age (years) + 5; (Females) = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age (years) - 161 NOTE: to convert pounds to kilograms, divide weight in pounds by 2.2 to convert inches to centimeters, multiply inches by 2.54 For example: The BEE for a 16-year-old, 5’11”, 180-pound male swimmer would be: 5’11” = 71” x 2.54 = 180.34 cm 180 pounds / 2.2 = 70.87 kg (9.99 x 70.87) + (6.25 x 180.34) - (4.92 x 16) + 5 = 1918 kcal/day

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Since BEE provides energy needs when the body is at rest, we must consider an activity factor based on the intensity of activities within the individual as well. Activity Factors (Figure 2 lists common sports and what activity factor is appropriate to use): • 1.2 = Sedentary: Little or no exercise and desk job • 1.38 = Lightly active: Light exercise or sports 1-3 days/week • 1.55 = Moderately active: Moderate exercise/ sports 3-5 days/week • 1.73 = Very active: Hard exercise or sports 6-7 days/week • 1.9 = Extremely active: Hard daily exercise/ sports and physical job In our example, the athlete’s BEE was 1918 kcal/day. He’s a swimmer, so Table 2.2 (page 16) tells us swimming is considered “Very Active” giving an activity factor of 1.73. Total calorie expenditure = BEE x Activity Factor 1918 BEE * 1.73 = 3318 kcal/day for our example

What are Macronutrients?

In order to best help your athletes, it is important to have some context behind the resources and content you will see in this manual. Don’t get hung up on the science—just use it to help you understand the purpose of this resource: to help an athlete reach his or her optimum level of performance.

Chapter 2 /// Nutrition : The Big Picture ///

Table 2.2 Six Nutrient Categories Macronutrients

Calories/gram

Carbohydrates

4 calories/gram

Protein

4 calories/gram

Fat

9 calories/gram

Water

0 calories

Micronutrients Vitamins

Minerals

Note: Alcohol, while not falling under either of these categories, provides 7 calories/gram. Â

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CHAPTER 3

Carbohydrates

Chapter 3 /// Carbohydrates ///

Carbohydrates

arbohydrates are the body’s main fuel source and include sugars, starches, and fiber. Of course, each of those categories can be broken down in much more depth, but start to think of carbohydrates in those general themes. When you think of sugar, you might first think of table sugar that is commonly added to cereals, sodas, and coffee. This is added sugar. There are also many other forms of naturally occurring sugars in foods, like fruit or dairy, for example. The different types of simple sugars, also called monosaccharides, include fructose, glucose, and galactose. When combined, these simple sugars can form what’s called a disaccharide or even an oligosaccharide (“di-” means two and “oligo-” means few). For example: • Sucrose = glucose + fructose = naturally occurring in fruits, root vegetables, and honey • Lactose = glucose + galactose = naturally occurring sugar in milk • Maltose = glucose + glucose = when starch breaks down into simple sugars No matter the combination of saccharides, all provide calories and, in turn, energy. In fact, gram for gram, all provide the same number of calories regardless of whether it’s added sugar to coffee, high fructose corn syrup, organic cane sugar, or the naturally occurring sugar in dairy or fruit. That doesn’t mean they affect the body all the same way, however. Some provide longer lasting energy depending on the source, and we will get into that shortly.

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Table 3.1 Simple and Complex Carbohydrates Simple Carbohydrates Fruit Honey Maple syrup Table sugar Milk Yogurt Corn syrup

Complex Carbohydrates Rice Root vegetables (sweet and white potatoes, squash, beets, parsnips, carrots) Whole grains (barley, buckwheat, oats, bulgur, wheat, quinoa, etc) Legumes Pasta Beans Corn

NOTE: this is not a comprehensive list, but just offers examples Â

Complex carbohydrates include polysaccharides, which means many sugar units combined to create longer chains. They come in the form of starches and fiber. Starch comes from plant-based foods such as whole grains including rice, pasta, bulgur, oats, quinoa, potatoes, legumes, corn, peas, plantains, parsnips, squash, and pumpkin â€“ to name a few.

Fiber

Fiber is similar to starches in that it is made up of polysaccharides or many sugar units linked together. The difference is that fiber cannot be digested or broken down for absorption in the bloodstream, which means it will not be used as energy. However, fiber plays a vital role in how quickly something is digested and used as energy. Depending on the sport, the timing of consumption of all carbohydrates, with or without fiber, is important. This will be discussed a bit further into the chapter.

Chapter 3 /// Carbohydrates ///

Without carbohydrates (grain, fruit and/ or vegetables), it’s impossible to get naturally-occurring fiber in the diet.

Fiber is found naturally in carbohydrate-rich foods such as oats, pasta, potatoes, beans, cereals, and fruits and vegetables (among others). In other words, without carbohydrates (grain, fruit and/or vegetables), it’s impossible to get naturally-occurring fiber in the diet. Current recommendations suggest people consume 14 grams fiber for every 1000 kcals. Most data suggest the average person eats just about 13 grams of total fiber for the day.

Table 3.2 Examples of Good Sources of Dietary Fiber Food Quantity Dietary Fiber (grams) Cereals and other Grains All Bran ½ cup 10.0 Kashi 7 Whole Grain Nuggets ½ cup 7.0 Raisin Bran 1 cup 7.0 Whole wheat pasta ½ cup cooked 7.0 Pasta ½ cup cooked 3.0 Oatmeal ½ cup (uncooked) 4.0 Whole grain bread 1 slice 2.0 to 5.0 Fruits and Vegetables Raspberries or blackberries 1 cup 5.0 Pear (with skin) 1 medium 4.0 Broccoli ½ cup 3.5 Potato (with skin) 1 medium 3.5 Corn ½ cup 3.0 Green beans ½ cup 3.0 Apple (with skin) 1 medium 2.5 Banana 1 medium 2.0 Beans (cooked) and Nuts Pinto beans ½ cup 10.0 Black beans ½ cup 8.0 Kidney beans ½ cup 6.0 Lentils ½ cup 5.0 Almonds ¼ cup 4.5 Peanuts ¼ cup 3.5

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Glycogen is the storage form of polysaccharides in the body. Glycogen is the most important energy source for most athletes, especially those participating in endurance-based sports. Glycogen is stored in the muscles and liver and when energy is needed, it is broken down into glucose by muscle cells or liver cells. Glycogen breaks down into glucose for energy within the central nervous system then is used by the body to perform. Carbohydrates are the fuel that runs the engine. Think of gas in a car. Carbohydrates are our body’s fuel source in a similar way that gas is a vehicle’s fuel source. The quality of the car and engine will determine the type of gas needed. Our bodies are similar in that the sources of carbohydrates we put in will determine the quality of energy that is put out. Carbohydrates are broken down into glucose in the body and they power our every move—from jumping hurdles, throwing a touchdown pass, hitting a line drive to center field, sticking a dismount, and even eating and breathing. Glucose is also the preferred energy source for our brain, which itself uses about up to 70% of the available glucose to function. If glucose isn’t available, the athlete will feel foggy, fatigued, and physical and mental performance will suffer. When carbohydrates are absorbed as glucose in the body, blood glucose levels rise, triggering insulin production, which helps the glucose enter into the cells where it will be used for energy. This process doesn’t happen all at once. The body turns glucose into energy as needed. It can be stored in the muscles and liver as glycogen or, like any other nutrient that’s over-consumed, converted to fat if a person takes in more calories than what the body needs or uses. When an athlete is involved in a high-intensity, short burst of energy type of activity, carbohydrates supply the majority of energy. When an athlete is in a longer-

If glucose isn’t available, the athlete will feel foggy, fatigued and physical and mental performance will suffer.

Chapter 3 /// Carbohydrates ///

Many coaches and athletes are shifting away from including carbohydrates in the diet. Sometimes itâ€™s because their friend told them it would help, they read a popular blog online suggesting carbs are unimportant for performance, or a myriad of other reasons. The truth is that quality carbohydrates fuel performance. Glucose is needed for the brain to function. Glucose is needed for muscles to function. While glucose can be made from non-carbohydrate sources, carbohydrates are the most efficient macronutrient that convert to glucose. Study and practical experience confirm many times over that restricting carbohydrates will hurt performance, reaction time, speed, and strength. lasting activity, both carbohydrates and fat supply energy. Your body continuously uses glycogen stores for energy. But remember: glycogen is stored in the muscles and liver so its availability is not unlimited. The body can store about 2,000 calories worth of glycogen, but upwards of 100,000 calories of fat (or more). If a sport exceeds about 60 minutes of continuous activity (think cross country, basketball, soccer, etc.), carbohydrate would need to be replenished to continue performing physically and mentally.

How Much Carbohydrate is Needed?

Research suggests athletes should consume 1.4 - 5.5 grams of carbohydrate for every pound of body weight (or 3-12 grams of carbohydrates per day for every kilogram) depending on their sport. While 1.4 - 3.2 grams of carbohydrate per pound of weight daily may be ap-

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propriate for general training or non-endurance-based sports, some athletes (particularly endurance athletes) may increase intake to the higher end of the recommendations above. Some examples of athletes who may be on the lower end of carbohydrate needs include baseball players and weight lifters, whereas tennis, basketball, or lacrosse, for example, should fall toward the higher end. Regular intake of a carbohydrate-based diet is important for performance. Though blindly adding extra carbohydrates won’t necessarily help performance, restricting carbohydrate intake will cause performance to suffer. Timing carbohydrate intake will be essential when your athletes are preparing for a competition or practice.

Table 3.3 Common Sports and their Respective Energy Sources Muscle glycogen is the main source of energy in anaerobic activities – sports that require short and intense spurts of energy. These sports include: ● Tennis ● Volleyball ● Baseball ● Weight lifting ● Sprinting ● Bowling Sports that require both intensity and endurance also use mostly muscle glycogen ● Basketball ● Football Glucose, glycogen and fat are all used for fuel during endurance-based sports depending on the intensity and duration. These sports include: ● Long-distance running ● Cycling ● Soccer ● Lacrosse ● Field hockey Chapter 3 /// Carbohydrates ///

How can you determine how many carbohydrates are needed for an athlete given a specific sport? It will depend on the intensity of the training schedule as well as whether the athletes are in season or in the off-season. Use the information in Table 3.4 to offer guidance to athletes.

Table 3.4 Common Sports and Carbohydrate Needs Intensity of training

Sport

Carbohydrate needs

Calculate your needs (Younger athletes and females typically skew to the lower ends and older athletes and males skew towards the higher end) Calculations based on 150 lb. athlete

Light Activity

Basketball Cycling Football Distance running Golf (During Season) Gymnastics Ice hockey Tennis Rowing Track and field (sprinters, throwers) Volleyball

1.4 - 2.3 g/lb

Your weight in pounds x (1.4 2.3) = X g of carbohydrate

Baseball Softball

1.4 - 1.8 g/lb

14-18 servings/day

2.3 - 3.2 g/lb

23 - 32 servings/day

(1 hour of practice or competition ~4 days/week) AND/OR When injured and sidelined

Moderate to High Soccer Intensity Activity Wrestling \\\ Certified Sports Nutrition Coach Baseball (Over 1 hour of activity at Gymnastics

Ex: 150-pound male x 2.3 = 345 grams of carbohydrates/day What does this look like in food? 345g / 15g = 23 servings of carbs/day (see below for ideas)

field (sprinters, throwers) Volleyball

Moderate to High Intensity Activity (Over 1 hour of activity at moderate - high intensity most days of the week)

Baseball Softball

1.4 - 1.8 g/lb

14-18 servings/day

Soccer Wrestling Baseball Gymnastics Rowing Swimming Track and field Volleyball Cycling (track, mountain or BMX) Tennis Football

2.3 - 3.2 g/lb

23 - 32 servings/day

Cycling Basketball Ice hockey

2.7 - 4.5 g/lb

27 - 45 servings/day

3.6 - 5.4 g/lb

36 - 54 servings/day

Distance & ultraendurance running Ultraendurance Â

What Does a Serving Size Look Like?

See chart below for the suggested carbohydrate options. If the calculation earlier suggested eating 23-32 servings of carbohydrates/day, that means selecting approximately 23-32 of the variety of carbohydrate sources below to reach your goal. While that may sound like a lot, keep in mind what a serving size is: 1/2 cup pasta is not the bottomless bowl offered at many restaurants unless your athletes are eating 100% of the suggested servings from pasta alone (and thatâ€™s not recommended). Proper portions cannot be stressed enough. Sticking with the pasta example, if an athlete Chapter 3 /// Carbohydrates ///

The diet of a wellfueled athlete will be rooted in energy dense, quality carbs and balanced with quality protein and fat as well.

was aiming to eat about 23 servings of carbohydrate/ day, 2 cups of pasta (a very typical, if not small, portion offered at restaurants would be 6 of those servings by itself. See the sample meal plan for light intensity workout, as well as the “Sample Meal Plans” section for more ideas. We will refer “1 serving of carbohydrates” to 1 carbohydrate choice. Just keep in mind that 1 carbohydrate choice equals 15g of carbs so the above recommendations of servings per day could also be looked at as 23-32 carb choices per day. Remember, the diet of a well-fueled athlete will be rooted in energy dense, quality carbs and balanced with quality protein and fat, as well. NOTE: This list is not comprehensive of all carbohydrate choices. It offers examples of many commonly consumed foods. Non-starchy vegetables have about 5g CHO/serving and therefore to get a significant amount of carbohydrate from them, you should eat several servings. These are great foods to add vitamins and minerals, fiber, and volume to your meals.

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Table 3.5 Carbohydrate Sources and Serving Sizes Nutrition info for the foods below based on the given serving size. All equal 1 carbohydrate serving | 80 calories | 15g carbohydrates (CHO) | 0-3g protein | 0 Fat Carbohydrate Source Serving Size Grains, Cereals, Breads Amaranth, arborio rice, barley (cooked) ⅓ cup Buckwheat 2 tablespoons Bran cereals (twigs, buds, flakes) ½ cup Cereal puffs 1½cups Shredded whole wheat plain cereal ½ cup Couscous, quinoa, polenta, rice (cooked) ⅓ cup Farro (cooked) ¼ cup Grits (cooked) ½ cup Muesli ¼ cup Oats (dry) ¼ cup Pasta (cooked) ⅓ cup Wheat bran (dry) ¼ cup Bagel ½ bagel Bread 1 slice English muffin ½ muffin Hamburger & hot dog bun ½ of bun Pancakes (4” diameter) 1 pancake Waffle (4.5” square) 1 waffle Tortilla (small, corn or flour) 1 tortilla Crackers 10 crackers Granola ¼ cup Graham crackers 3 squares Popcorn 3 cups Baked potato chips 8 chips Tortilla chips 13 chips Rice cakes 1 rice cake Chapter 3 /// Carbohydrates ///

Starchy vegetables Cassava Corn (corn on the cob) Hominey Mixed vegetables (corn, peas, carrots) Parsnips Peas Plaintain Potato (regular & sweet)

⅓ cup ½ cup (1 medium) ¼ cup 1 cup ½ cup ½ cup ½ cup ¼ large (3oz) or ½ cup mashed ¾ cup 1 cup

Pumpkin (unsweetened) Squash (winter, acorn, butternut, calabaza, kabocha, spaghetti) Lima beans ⅔ cup Beans (black, pinto, navy, white, garbanzo, kidney, ½ cup lentils) Baked beans ⅓ cup Fruits 60 calories: 15g carbohydrates (CHO) | 0-1g protein | 0 g Fat Apple 1 small Applesauce, no added sugar ½ cup Banana (4” length) 1 Berries (blackberries, blueberries, raspberries) ¾ cup Melon 1 cup cubed Grapes 17 small Grapefruit ½ large Peach 1 medium Pear 1 small Pineapple ¾ cup Watermelon 1 ¼ cup cubed Dried fruit 2 tablespoons

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Dairy (low-fat)

Dairy (low-fat) 80-100 calories: 12g carbohydrates (CHO) | 8-12g protein | 0 g Fat 80-100 calories: 12g carbohydrates (CHO) | 8-12g protein | 0 g Fat Cheese Cheese 1 oz 1 oz Cottagecheese cheese (low-fat 1%) ½ cup Cottage (low-fat or or 1%) ½ cup Milk(skim, (skim, lactose free, kefir) 1 cup Milk lactose free, kefir) 1 cup Yogurt(fat-free, (fat-free, regular Greek) (⅔ cup) Yogurt regular or or Greek) 6 oz 6(⅔oz cup)

Table 3.6 Choosing Carbohydrates Wisely Eat These EatMore Moreofof These

Eat Eat LessLess of These of These

Root Sweet and white potatoes, breads Rootvegetables: vegetables: Sweet and white potatoes,White White breads squash, beets, parsnips, carrots Candy squash, beets, parsnips, carrots Candy Whole grains: Brown rice, quinoa, whole beverages: Soda, fruit Whole grains: Brown rice, quinoa, whole Sugar-sweetened Sugar-sweetened beverages: Soda, fruit wheat pasta and couscous, wild rice, black coffee drinks, energy drinks, wheat pasta and couscous, wild rice, black drinks, drinks, coffee drinks, energy drinks, rice, farro etc. rice, farro whole wheat bread, bagels, English muffins etc. whole wheat bread, bagels, English muffinsTable sugar Oats Table sugar Baked goods: Cookies, brownies, Oats Lentils Baked goods: pastries, muffins Cookies, brownies, LentilsBlack, pinto, white, navy, kidney, Beans: pastries, muffins Beans: Black, chickpeas, etc. pinto, white, navy, kidney, Fried potato chips Fried potato chips chickpeas, French fries Pasta: Whole etc. wheat or otherwise French fries Pasta:Yogurt, Wholemilk, wheat or otherwise Pop-Tarts Dairy: kefir Pop-Tarts Dairy: Yogurt, milk, kefir Muesli Candy bars Whole grain cereals: Shredded Wheat, Bran “Fruit” Muesli Candy bars snacks Flakes, GrapeShredded Nuts, etc. Wheat, Bran “Fruit” snacks WholeWheaties, grain cereals: Fruits: Bananas, apples, pears, oranges, Flakes, Wheaties, Grape Nuts, etc. berries, mango, figs, etc. Fruits: Bananas, apples, pears, oranges, Lima beans berries, mango, figs, etc. Corn Lima beans Peas Corn Vegetables: Green beans, broccoli, Peas asparagus, spinach, tomatoes, eggplant, Vegetables: Green beans, broccoli, etc. asparagus, spinach, tomatoes, eggplant, Popcorn

etc. Popcorn

Chapter 3 /// Carbohydrates ///

CHAPTER 4 30

Protein: Natureâ€™s Muscle Builder

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hen you think of protein, you might think of powder mixed with water in a shaker bottle. Or maybe it’s a big piece of steak, fish, or chicken. All can have their place “on the table,” but they’re certainly not the only options. Protein comes from many different sources and does more for the body than just repair muscle. Protein is made up of amino acids and is required for nearly everything that your body does to function properly. Amino acids are referred to as the building blocks of protein. Imagine the structure of a brick wall. One brick by itself only has so much strength, but many stacked on one another can create an entire wall, build houses, or even buildings. The same goes for amino acids: individually, they’re not as “effective,” but when strung together to form an entire protein, they can ultimately help build and repair muscle along with assisting with their many other functions in the body. Amino acids are classified into two categories – essential and nonessential. Essential amino acids, which make up about half of the 20 amino acids, refer to those that must be ingested since our body doesn’t produce them. Without eating these 9 essential amino acids, our bodies are not able to function properly. Dietary protein refers to the foods we eat that have at least some of the essential amino acids. Not all dietary protein is the same. Though all protein contains 4 calories per gram, just like carbohydrates, there are three different classifications based on the essential amino acid profile: complete, incomplete, and complementary.

Figure 4.1 Among other things, amino acids provide the structure our bodies need to build and repair muscle tissue

Chapter 4 /// Protein: Nature’s Muscle Builder ///

Table 4.1 Protein Types, Definitions, and Sources Protein Type Complete Protein Incomplete Protein

Definition a food source that provides all nine essential amino acids necessary for dietary needs a food source that lacks one or more of the nine essential amino acids

Examples Animal proteins meat, poultry, fish, milk, egg, hemp, and quinoa

Nuts, seeds, whole grains, vegetables, legumes (beans) Complementary two or more incomplete proteins Beans & rice Peas & corn Protein paired together to provide all Almonds & peanuts essential amino acids creating a Nut butter & whole grain complete protein toast NOTE: Incomplete proteins, like those mentioned above, aren’t “bad” or useless, they just don’t provide all essential amino acids when eaten independently.

Complete proteins are primarily found in animal sources such as meat, poultry, fish, dairy, pork, and eggs. There are a few exceptions, like soy, hemp, and quinoa. When you eat these foods, you’re getting all of the essential amino acids the body needs to carry out the many jobs amino acids have in the body such as regulating body processes, enzymes and hormone function, and building muscle tissue, to name a few. produce them. Without eating these 9 essential amino acids, our bodies are not able to function properly. Dietary protein refers to the foods we eat that have at least some of the essential amino acids. Not all dietary protein is the same. Though all protein contains 4 calories per gram, just like carbohydrates, there are three different classifications based on the essential amino acid profile: complete, incomplete, and complementary.

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Whole Eggs vs. Egg Whites? Whole eggs. Hands down. Both have protein, but whole eggs also have choline, vitamin E, and many other vitamins and minerals that are sometimes hard to get in the diet. Early thoughts were that whole eggs have a lot of cholesterol and eating cholesterol would mean you have high blood cholesterol; however, that notion has been debunked many times over. When you eat cholesterol, it doesn’t translate to having high blood cholesterol. When you eat more, your body makes less. And when you make less, your body makes more. Embrace the whole egg. Consuming animal products and those other foods listed above is not the only way to provide the body with these amino acids. When you pair one incomplete protein with another incomplete protein, they form a complete protein. See below for some examples of combinations of foods that will provide complete proteins. Getting enough total protein from the right sources is typically not a concern if your diet is rich in a variety of meats, poultry, fish, dairy, whole grains, fruits, and vegetables. Keep in mind, though, it’s not just the total amount of protein that’s important, but when your athlete eats their protein, as well. We’ll explain.

How Much Do You Need?

The scientific community recommends taking in 10-35% of total calories from protein. Yes, that’s a wide

Chapter 4 /// Protein: Nature’s Muscle Builder ///

Additional protein beyond the recommended amounts offers no additional benefits related to performance.

range. That range is to take into account different activity levels, ages, and diet preferences. More important than how much we eat, though, is when we eat that protein. Read on for details. Often, coaches, parents, and athletes feel the need to drink protein shakes and eat protein bars to ensure adequate protein intake for an athlete’s diet. And while this certainly can boost total intake, it is important to note that more protein is not always better or necessary. Additional protein beyond the recommended amounts offers no additional benefits related to performance. In fact, it can be counterproductive if an athlete takes in too much protein as they may miss out on important carbohydrates and fats. We know protein plays many important roles in the body, but converting to energy is not one of them. When an athlete needs to build muscle, it is important to focus on the training and nutrient timing instead of gulping down as much protein in the body as possible. One of the most challenging concepts to grasp for many is that protein ingestion alone does not build muscle or strength; only resistance training, paired with the right nutrition (including quality protein), can do that. Eating the right amounts of protein, carbohydrates, and fats at the right time will help support muscle growth and repair from the hard work the athletes have been doing. See the chart below to learn how much protein is necessary for each stage of development. Because young athletes are growing, they may need more than adults do. You will see in the chart that infants need the most protein per body weight due to their rapid growth in the first 6 months to a year of life. And while that’s not the audience for this manual, it’s interesting to see how protein recommendations decrease as we age. Wouldn’t it be great if we could put on as much size as a growing newborn, once we pass the first few years

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of life? Though that’s not quite possible, if gaining muscle mass is a goal, properly timed nutrition and smart resistance training can certainly do just that.

Table 4.2 Protein Requirements by Age Protein Requirements Age 0 to 6 months 0.69g * weight in pounds 6 to 12 months 0.55 * weight in pounds 1 to 3 years 0.48 * weight in pounds 4 to 13 years 0.43 * weight in pounds 14 to 18 years 0.39 * weight in pounds Source: Dietary Reference Intakes, Institute of Medicine NOTE: This is the RDA for protein across age groups, but there’s more to it than the RDA

Typically, athletes will need more than the required amount since their bodies are constantly at work building or repairing muscle. The recommended amount of protein ranges from 0.6g to 1.0g per pound of body weight depending on whether your athlete is trying to add muscle mass or just maintain.

Chapter 4 /// Protein: Nature’s Muscle Builder ///

Table 4.3 Athlete Protein Requirements Type of Athlete

Daily protein in g/lb

Calculate Your Needs Calculations based on 150-pound athlete

Recreational athlete

0.5 - 0.75

Weight in pounds x (0.5 to 0.75) = total grams protein/day How much at a meal? Total grams of protein / # of meals per day = Grams protein per meal 150 pounds x (0.5 to 0.75) = 75g to 112.5g (75g to 112.5g) / 6 = 13 to 20 g per meal NOTE: the math isnâ€™t exact; rounding is OK to make recommendations more realistic

Competitive athlete

0.6 - 0.9

90g - 135g/day

Athlete building muscle mass or restricting intake

0.7 - 1.0

105g - 150g/day

Studies show that the maximum protein uptake and usage is between 20-30g at a time.

Studies show that the maximum protein uptake and usage is between 20-30g at a time. This is why more protein is not better and it is important to spread out protein recommendations throughout the day. In a recent study done on protein consumption and muscle protein synthesis in both rested and exercised muscle, various amounts of protein were ingested and then tested for postabsorptive rates. It was found that 20g

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of protein (whey specifically) was sufficient for the maximal stimulation of postabsorptive rates. When 40g was tested,Â there was no additional stimulation in absorptive rate. In clear terms, 40 grams of protein was not more effective than 20 grams of protein. The charts below show what a serving of protein looks like as well as how to divide up the appropriate amount throughout the day.

Figure 4.2 The recommended 20-30g of protein is roughly the size of the palm or of a standard smartphone.

Chapter 4 /// Protein: Natureâ€™s Muscle Builder ///

Table 4.4 What are Quality Protein Sources? 1 oz = 7g of protein Nutrition info for the foods below based on the given serving size. All equal 1 Protein Choice Lean protein: 35-55 calories: 0g carbohydrates | 7g protein | 0-3g fat Food Beef (ground 96% lean, tenderloin. flank, roast) Egg white Fish: cod, flounder, tuna, tilapia Game meats (bison, venison) Pork (96% lean, chop, tenderloin) Poultry (skinless chicken, turkey, or ground 99% lean) Shellfish Tofu Organ meats Beans

1oz 2 whites or ¼ cup 1oz 1oz 1oz 1oz ¼ cup 1oz ½ cup

1 Protein Choice (+ 1 Fat) Moderate fat protein: 75-100 calories: 0g carbohydrates | 7g protein | 5-8g fat Pork bacon Turkey bacon Beef: 93% lean, prime rib, short ribs Egg, whole Fish: salmon, mackerel, arctic char Pork: Boston butt, cutlet, ground, spare rib

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2 slices 3 slices 1oz 1 1oz 1oz

Poultry: chicken or turkey (dark meat with skin, fried with 1oz skin, ground 93% lean) Soy milk Tempeh Lamb loin Nuts Nut butter

½ cup (4oz) ¼ cup 1oz 1oz (¼ cup) 2 tbsp.

Dairy (Low-fat) 1 CHO + 1 PRO 80-100 calories: 12g carbohydrates (CHO) | 8-12g protein | 5-8g fat Cheese Cottage cheese (low-fat or 1%) Milk (skim, lactose free, low fat) Yogurt (Greek or Kefir)

1 oz ½ cup 1 cup 6oz (2/3 cup)

Soy protein gets a bad rap among many: either that it’s a junk protein or for males, that soy is like estrogen so it will decrease testosterone and ultimately limit muscle growth. The truth is soy has about 1/10,000 the “potency” of the hormone, estrogen. Several studies have debunked this myth, including one that gave men 50 grams of soy daily for 12 weeks in conjunction with a resistance training program. At the end of the three months, a significant increase in muscle mass was noticed with all of the protein supplemented groups. Interestingly, no significant differences were found among testosterone, body fat, or body weight between the groups. So soy is not a junk protein and it won’t decrease testosterone. While most research shows it’s not quite as effective as milk proteins, it’s certainly not unhealthy or dangerous. That said, like with most foods, when it comes to soy, maximize whole soy: soybeans, soy milk, tofu, and miso—but minimize the soy concentrates: soy pills and other textured soy proteins and the like. Chapter 4 /// Protein: Nature’s Muscle Builder ///

It’s Quality, Quantity … and Frequency

The most important message about protein, though, is not to eat more, but rather when to eat it.

Let’s look at recommended intakes. Remember the previous ranges discussed for the total quantity of protein recommended? As a reminder, the current guidelines suggest a range of 10-35% of protein for Americans. So while we share this information, this is not only impractical, it’s too wide of a range to really make sense of when we’re thinking of what to discuss with athletes. Use the food suggestions in the table above to provide more useable information to athletes. Arguably the most important message about protein, though, is not to eat more, but rather when to eat it. There is no storage depot for protein in the body like there is for carbohydrates (glycogen) and fat (fat). Therefore, the breakdown of protein into amino acids—the beneficial components of the protein itself— need to be adequate to continually fuel the needs of the body. But the way most people eat doesn’t meet this need for regular protein feedings. In fact, when you consider average protein intake, most people take in around 10-15% of their protein the morning, 15-25% in the afternoon, and the remainder of intake at dinner. That’s out of balance. Think about a typical day for your athletes: maybe a muffin or toaster pastry and coffee for breakfast, grilled chicken sandwich from the drive thru for lunch, and burger, fries, and a side salad for dinner. That “protein scale” is tipped heavily in the dinner department, but is way too low in the morning. Let’s look at a graph of what this protein spacing and timing could look like. This is adapted from protein researcher Dr. Doug Paddon-Jones, Professor at The University of Texas Medical Branch and one of the global authorities on protein. Let’s imagine a person was eating 90 grams of protein per day. Using this reference—90 grams—the “average” person would have an intake that looked like that graph on the right, whereas the optimal timing

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would be like the graph on the left. This example has grams of protein on the left side of the graph and meal breakdown across the bottom.

Table 4.5 Sample Protein Consumption Distributions

Remember, protein is not stored. When too much is taken in, the excess is excreted and can’t be stored for muscle or any other functions later on. The all you can eat buffet you stopped at with your athletes on the way home from a recent tournament? Even all that protein they overate isn’t doing anything for them the next morning. On the flip side, when too little is eaten, your body “pulls” protein from muscle—clearly not what any athlete would want. Let’s put this into “food terms” to make sense of it with two separate days of protein intake (approximately 110 grams each day). The protein-rich meals are highlighted throughout each day.

Chapter 4 /// Protein: Nature’s Muscle Builder ///

Table 4.6 Two Alternative Protein Consumption Samples Meal 1 Breakfast

Meal 2 Breakfast

2 hard-boiled eggs 1 banana

Energy drink

Snack

2 handfuls trail mix

1 apple

Lunch

2 slices whole grain bread 4 oz turkey breast 1 slice cheese 1 orange

Snack

Baby carrots 1 cup Greek yogurt

Dinner

4 oz chicken breast 1 sweet potato Mixed greens 1 cup low fat milk

8 oz chicken breast 1 sweet potato Mixed greens 1 cup low fat milk

Snack

Protein shake

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The total protein is approximately the same on the right and left. The difference is the timing of when that protein is being eaten. The distribution in Meal 1 is more appropriate (and effective) than Meal 2, even though both examples have the same total intake. This example isn’t to say 110 grams of protein is the exact amount needed for everyone. Instead, it’s to highlight the differences and timing of that intake. The option on the right would certainly not be as beneficial for muscle growth and recovery. Notice there is no protein until lunch. Remember, the body doesn’t store protein, so that larger portion of chicken at dinner (8 oz vs. 4 oz) is essentially useless for muscle growth first thing in the morning. Let’s take this protein timing thing even one step further. Dr. Paddon Jones, wanted to confirm the theory of there being a “protein ceiling” that was supported by other research on whey. The protein ceiling, so to speak, is the idea that once you go above a certain amount of protein, the excess isn’t exponentially more effective. Or, maybe better stated, isn’t more effective at all. To confirm this, he fed subjects different quantities of protein. Participants were fed 30 grams of ground beef or 90 grams of ground beef. The results from this protein feeding study? Both groups had the same 46% increase in protein synthesis. Does this mean they gained 46% more

Figure 4.6 A single 4 oz patty, or three 4 oz patties? Protein timing is critical since excesses cannot be stored.

Chapter 4 /// Protein: Nature’s Muscle Builder ///

More quality, eaten regularly throughout the day and combined with quality training is how athletes will gain muscle and strength.

Coaches’ Corner What about eating protein after a workout? Is it worthwhile and do I need it? In short, yes and yes. But there is no need to reinvent the wheel. Here’s a quote from the International Olympic Committee Consensus Statement on Sports Nutrition “Food or snacks that contain high-quality proteins should be consumed regularly throughout the day as part of the day’s total protein intake, and in particular soon after exercise, in quantities sufficient to maximize the synthesis of proteins, to aid in long-term maintenance or gain of muscle and bone and in the repair of damaged tissues. Ingestion of foods or drinks providing 15-25g of such protein after each training session will maximize the synthesis of proteins that underpins these goals.”

International Olympic Committee Consensus Statement on Sports Nutrition

muscle? Of course not, but protein synthesis is the precursor to gaining muscle. And when participants consumed 30 grams of protein, they had the same exact results as when they consumed 90 grams of protein. More is not better. More quality, eaten regularly throughout the day and combined with quality training is how athletes will gain muscle and strength.

10 Protein Rich Breakfasts 1. 2. 3. 4. 5.

Protein shake made with fruit 1 cup cottage cheese + fruit Overnight muesli (see recipe) Greek yogurt + fruit English muffin + smoked salmon + cream cheese with a glass of orange juice 6. Veggie scramble: 2 whole scrambled eggs, mixed with leftover veggies 7. 1 cup milk + 1 cup oats + handful of nuts + berries 8. Egg and bean protein burrito (see recipe) 9. Almond butter toast with a glass of milk (spread 2 tbsp. almond butter on whole grain toast, top with berries and enjoy with a glass of milk) 10. 3 whole hard-boiled eggs + fruit

Overnight Protein Muesli Makes 2 servings • 1 cup rolled oats • ½ cup vanilla Greek yogurt • ½ cup low fat milk • 1 tbsp. hemp seeds • 2 tbsp. raisins • 2 tbsp. nuts • 1 banana, chopped

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Directions

Mix all ingredients together, place in fridge and soak overnight. Egg and Bean Burrito Makes 1 serving • 1 whole grain (or sprouted grain) tortilla • 2 whole eggs • ½ cup black beans, drained and rinsed • 1 handful spinach • Small handful shredded cheese • Salsa (if desired)

Directions

Scramble 2 eggs, add handful of spinach and cheese until the spinach cooks down and the cheese melts. Add black beans, salsa (if desired) and roll up in tortilla. NOTE: These can be made ahead of time, wrapped up individually and frozen for the future. Microwave for 1-2 minutes, until heated through and enjoy.

The “Magic Bullet” of Protein?

Amino acids get a lot of attention in magazines, social media, and among athletes. But are they all they’re cracked up to be? Again, protein is made up of amino acids and nine are considered essential amino acids, meaning our body doesn’t make them so we need to get them from food. Of those nine amino acids, three are called branched chain amino acids (BCAAs). One of which is leucine. Let’s examine this one amino acid, leucine, in particular. It’s been deemed by some as the “magic bullet” of protein or, said another way, one of the key reasons protein “works” at building muscle mass. Now, as an aside, taking leucine as a supplement

Chapter 4 /// Protein: Nature’s Muscle Builder ///

(or even has a part of BCAA’s) will not magically build muscle. In fact, world-renowned protein researcher and athlete, Dr. Stu Phillips, from McMaster University offered this when asked about BCAA supplements: “The evidence on BCAAs is remarkably weak as to their positive effects and they are not anabolic. They may be mildly anti-catabolic if you’re in negative energy balance, however, protein (especially whey) is going to be both anabolic and anti-catabolic. Bottom line, if your athletes are taking in adequate protein, then BCAA supplements are a complete waste of money!” Let’s then examine what foods rich in BCAAs look like.

Table 4.7 BCAA Food Sources Food (Portion)

Leucine (grams)

BCAA (grams)

Cottage cheese (1 cup)

2.9

6.2

Chicken or turkey breast (3 oz)

2.5

4.8

Ground beef (3 oz)

2.0

Canned tuna (3.5 oz)

2.0

Whole or skim milk (1 cup)

0.8

Whole egg

0.5

1.3

Flank steak, cooked (4oz)

2.4

5.3

NOTE: Many BCAA supplements have lower total quantities than those that come from the foods in this table.

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To add to this statement from Dr. Phillips, a recent scientific study published in the Journal of the International Society of Sports Nutrition about the BCAA’s concluded “... that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted.” But despite all of that, here’s why BCAA supplements are pushed and promoted as being anabolic: it all comes down to leucine, the “special” amino acid. Leucine is one of the three branched chain amino acids that is like the kid in class who is having a birthday party and gets a little extra attention. Like Ron Burgundy in Anchorman, leucine is kind of a big deal. Let’s explore why. The leucine concentration in a protein ultimately determines the optimal amount of protein per meal. Leucine is what’s called the “rate limiting” amino acid in muscle protein synthesis. Data suggests that 2.5 to 3.0 grams of leucine per meal is required to maximize muscle protein synthesis (the Table below will help illustrate this concept). These numbers are of critical importance because research suggests that if a meal has less than 2.0 grams of leucine, instead of being used for muscle protein synthesis, the protein will be used for energy. This brings us back to protein quality over protein quantity. A 12-ounce New York strip steak at dinner will have very different effects on your body than three 4-ounce portions spread throughout the day. Not that we’d recommend just red meat as the sole source of protein—or even the 12-ounce serving in one sitting— but this is to make a point.

Measuring Leucine Content in Foods

While it is easy to get the recommended amount (2.5 to 3.0 grams leucine) with some protein supplements, real food works too, and likely even better because of the combination of amino acids. In fact, as Chapter 4 /// Protein: Nature’s Muscle Builder ///

you can see below, cottage cheese is one of the highest food sources of leucine, providing 2.9 grams for 1 cup (about 28 grams of protein). Many others are listed below, as well.

Table 4.8 Leucine Content in Common Foods Food (Portion)

Leucine (grams)

Cottage cheese (1 cup)

2.9

Chicken or turkey breast (3 oz)

2.5

Leucine

2.4

Ground beef (3 oz)

2.0

Canned tuna (3.5 oz)

2.0

Wild salmon (3 oz)

1.6

Whole or skim milk (1 cup)

0.8

Whole egg

0.5

NOTE: This list is not comprehensive, but rather a sample of a variety of foods

Meeting Daily Protein Needs

The key to remember is that protein intake is not just about quantity. Remember the important part is to focus on frequency and quality of the protein itself.Â The goal of eating 2.5 to 3.0 grams of leucine within each meal to maximize protein synthesis and get the most out of the protein your athletes eat.

Can Vegetarians Eat Enough Protein?

Letâ€™s first go over the different types of vegetarian diets you might see.

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Table 4.9 Types of Vegetarian Diets Diet Type

What is it?

Semi-vegetarian (Flexitarian)

a plant-based diet where meat is occasionally worked in

Lacto-ovo vegetarian

a plant-based diet that allows dairy and eggs but excludes red meat, fish, and fowl

Lacto-vegetarian

a plant-based diet that allows milk, cheese and yogurt but excludes eggs, red, meat, fish, and fowl

Vegan

This is a plant-based diet that excludes all animal products. (Including honey in some cases)

NOTE: Eating vegetarian diets are popular among female athletes. It is important to find out why the individual has decided to follow some type of vegetarian diet and know that “weight control” is not an appropriate reason. It is possible for athletes to consume enough protein when eating a plant-based diet of any kind, including a vegan diet. The challenge is that plant-based foods have less protein than animal based foods and they are higher in fiber so it can be more challenging to get the appropriate quantities. For example, 1 ½ cups of beans would give you the same amount of protein (21 grams) as a palmful (3 oz) chicken breast or fish. To ensure vegetarian athletes are consuming enough of the right types of proteins, combine foods to create complete proteins. Ideally this will be done at each meal. To highlight how nutrition research changes, it was first thought that complementary proteins had to be eaten at the same meal (e.g., beans and rice). The school of thought then changed to suggest such was consumed within a 24-hour period (e.g., beans for Chapter 4 /// Protein: Nature’s Muscle Builder ///

breakfast, rice at dinner). Now that it is understood that we do not store protein, or subsequently amino acids, researchers are starting to think that it would be best if they could be eaten at the same meal to maximize the benefit. Some examples include: Grains + nuts (peanut butter sandwich) Beans + seeds: hummus (garbanzo beans + tahini (sesame seeds)) Beans + grains: beans and rice Table 8 demonstrates the serving sizes and types of foods your athletes can eat on a vegetarian or vegan type of diet.

Table 4.10 Servings Sizes and Types of Vegetarian/Vegan Foods

Type of Food

Servings/ day

1 serving of food options

Milk and milk alternatives

6- 8 servings

½ cup milk, yogurt, fortified soy milk, soy yogurt (almond, coconut, hemp and other soy alternative products)

Dry beans, nuts, seeds, eggs, and meat substitutes

2-3 servings

1 cup cooked dry beans, lentils or peas 2 cups soy milk ½ cup tofu 2 oz veggie meat or soy cheese 2 eggs or four egg whites ¼ cup nuts or seeds 3 tbsp. peanut butter

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Vegetables

3 - 4 servings

½ cup cooked or chopped raw vegetables 1 cup raw leafy vegetables ¾ cup vegetable juice

Fruits

2-4 servings

¾ cup fruit juice ¼ cup dried fruit ½ cup chopped, raw fruit ½ cup canned fruit 1 piece of fruit

Whole grains

6-11 servings

one slice of bread half of a bagel, english muffin ½ cup cooked oatmeal ½ cup pasta or rice

Note: Refer to the protein content table to see the protein content in various foods.

Almond Milk is Soy Yesterday Cow’s milk has seen some serious competition over the last several years, with almond milk alone growing over 250%. And of course, almond milk is almost “old hat” now when thinking about the other options, like hemp, flax, coconut, cashew, and even banana milks, among others. So what about these other non-dairy alternatives? The big difference among all the alternative dairy beverages is that none of them except soy contain naturally-occurring protein. Cow’s milk and soy milk both have 8 grams of protein per 1 cup. That is a big difference. Of course, if a person has a particular allergy or follows a particular diet or lifestyle, then they need to choose what suits them best. The current literature does support the health benefits of cow’s milk and soy milk as part of a smart diet, though this again is dependent on the individual’s choice. Chapter 4 /// Protein: Nature’s Muscle Builder ///

10 Vegetarian Protein-Rich Breakfasts Coaches’ Corner

As a vegan for over half of my 51-year-old life, I often get asked lots of questions in the ‘what do you eat?!’ realm, says Coach Dos. Most often the question is “Where do you get your protein?” and “How on earth can you get enough protein without eating meat?” My answer is pretty standard: eat a large variety of foods and understand there is protein is almost everything we put in our mouths. Beans, legumes, seeds, and nuts are my go-to sources but I am a HUGE veggie lover so think green beans, broccoli, sweet potatoes, squash, asparagus and I eat LOTS of all of this stuff! A few years ago I was asked to write an article for a popular fitness website listing my top plant protein sources. This went on to become one of the most widely-read articles on their site. This shows me that there is a tremendous interest in plant-based diets or at the very least, plant-based protein sources.

Robert Dos Remedios, MA, CSCS, MSCC AKA “Coach Dos”

*Vegan when listed as such 1. Vegan protein shake made with fruit (vegan) *there are several vegan-based shake mixes on the market 2. 1 cup cottage cheese + fruit 3. Overnight vegan muesli (see recipe below) 4. Soy-based yogurt + fruit (vegan) 5. English muffin + smoked salmon + soy based cream cheese with a glass of orange juice 6. Veggie tofu vegan scramble (vegan) (substitute firm tofu for scrambled eggs, mix with veggies) 7. 1 cup hemp “milk” + 1 cup oats + handful of nuts + berries (vegan) 8. Bean protein burrito (see recipe below) (vegan) 9. Almond butter toast with a glass of milk (spread 2 tbsp. almond butter on whole grain toast, top with berries and enjoy with a glass of milk) 10. 2 whole hardboiled eggs + fruit

Overnight Vegan Muesli Makes 2 servings • 1 cup rolled oats • ½ cup vanilla soy yogurt • ½ cup almond/hemp or coconut milk • 1 tbsp. hemp seeds • 2 tbsp. raisins • 2 tbsp. nuts • 1 banana, chopped

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Directions

Mix all ingredients together, place in fridge and soak overnight Bean Protein Burrito Makes 1 serving • 1 whole grain (or sprouted grain) tortilla • ½ cup black beans, drained and rinsed • 1 tbsp. chia seeds + 1 tbsp. hemp seeds • 1 handful spinach • ½ avocado, smashed • Salsa, if desired • Chili powder, if desired

Directions

Rinse and drain black beans, sprinkle with 1 tsp. chili powder and mash Use this “mash” as a spread for the base of the tortilla Mix the chia and hemp seeds with the avocado Add remaining ingredients into tortilla, roll and enjoy. NOTE: These can be made ahead of time, wrapped up individually and frozen for the future. Microwave for 1-2 minutes, until heated through.

Chapter 4 /// Protein: Nature’s Muscle Builder ///

Table 4.11 Reccomendations for Protein Intake Eat More of These

Eat Less of These

Skinless, boneless chicken breast Skinless, boneless turkey Lean beef (93% Lean) Steak (tenderloin) Lean pork tenderloin Fish (all types) Shellfish Tofu Edamame Beans Dairy (milk, yogurt, cottage cheese) Hemp seed Cheese Protein powders

Chicken with skin on Turkey with skin on Fried chicken Fried fish Fried pork Sausage Bacon Pork belly

NOTE: While not a comprehensive list, many examples are included

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CHAPTER 5

Chewing the Fat

Chapter 5 /// Chewing the Fat ///

Chewing the Fat

at often gets demonized in the media and can be a confusing food group for many. The truth is, fats are an essential nutrient needed for overall health. Essential means the body doesn’t make it, so fat must come from the diet. The key is to focus on the quality of the fat, not just the quantity. A diet which is high in less healthy fats (fried foods, processed & packaged fatty foods, fast food, etc.) will hurt performance and the body.

Benefits of Fat

Fats aid in regulating fundamental body functions including hormone balance which helps to regulate muscle contraction, immune function, and blood pressure. Fats are also necessary for the body to absorb vitamins such as vitamins A, D, E, and K. Just like sugar dissolves in water, these vitamins dissolve in fat. Some fats may also protect the brain, heart and many other organs in the body. More on that, later. Fats and oils are known as lipids or triglycerides in the diet and provide 9 calories per gram, making fat the most calorie-dense nutrient of the macronutrients. • Triglycerides are made up of one glycerol molecule with three fatty acids attached. • Fatty acids are known as the building blocks of fat and there are three general categories: o Saturated o Monounsaturated o Polyunsaturated

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Each of these can also be broken down into many different fatty acids as well. Of course, we get these fatty acids from a variety of foods, too (e.g., butter offers primarily saturated fat, while olive oil and canola oils are richer in monounsaturated fats). For now, let’s discuss a few that are particularly important: the essential fatty acids, namely omega-3 & omega-6 fats. Like protein or more specifically essential and non-essential amino acids, there are essential and non-essential fatty acids. Both omega 3 fats and omega 6 fats are essential fatty acids. Omega 3 fats • Eicosapentaenoic acid (EPA) • Docosahexaenoic acid (DHA) • Alpha linolenic acid (ALA) Yes, those are all big, fancy words (from now on we’ll use their acronyms). Those words are not as important as what they do and why it matters. Two crucial ones—EPA and DHA—are primarily found in certain fish (and fish oil supplements) and algae oil, which is sold as a supplement. ALA, the other omega-3 fatty acid, is found in plant sources such as nuts, seeds, and leafy greens. Not only does your body need these fatty acids to function, but also they deliver some big health benefits for your brain, heart, skin and virtually every cell inside your body. It’s important to note that eating ALA cannot provide the same benefits as EPA and DHA, so eating fish and taking fish (or algae) oil is encouraged even if the diet is high in nuts, leafy greens, and other sources of ALA. EPA and DHA are so important. In fact, that according to Dr. Michael Lewis of the Brain Health Education and Research Institute, “According to emerging science and clinical experience, aggressive intake of omega-3 fatty acids (n-3FA) seems to be beneficial Chapter 5 /// Chewing the Fat ///

to TBI (traumatic brain injury), concussion, and postconcussion syndrome patients. This research is presented in Concussions, Traumatic Brain Injury, and the Innovative Use of Omega-3s, a review article from the Journal of the American College of Nutrition. Growing clinical experience by numerous providers is that the brain needs to be saturated with high doses of n-3FA in order for the brain to have the opportunity to heal. Without an optimal supply of omegas, healing is less likely to happen. It is well recognized that n-3FAs are not a drug and not a cure and every situation is differ-

Omega 3 Fats and Brain Health in American Football Players A study published in Medicine & Science and Sport and Exercise examined different dosing of DHA in collegiate American football athletes over the course of a season. When given 2, 4 or 6 g DHA/day the researchers found an increase in blood markers for DHA in each group. More specifically, findings from this study, the first large-scale study examining potential prophylactic use of DHA in American football athletes examined different dosing of omega 3 fats and a particular indicator of brain trauma, called neurofilament light (NFL). NFL increases as the number of physical impacts increase. In other words, the more hits on the field, the more NFL in the blood. But the question was can increasing DHA levels in the body reduce NFL (e.g., protect against brain trauma). What the researchers found was those subjects on DHA supplements had a 40% reduction in NFL compared to those taking placebo. This discovery led the researchers to conclude that it “may indicate that DHA can be protective against some brain trauma.” The thought is that DHA may work by protecting athlete’s brains by preventing inflammation associated with injuries.

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ent. Clinically, some patients respond better than others.â€? Of note, even if you believe omega 3 fats could be of benefit, it is always necessary for an athlete to talk with his/her own practitioner before taking any dietary supplements. Learn much more about some cutting-edge protocols by listening in to the audio on omega 3 fats and brain health with Dr. Michael Lewis.

Hype or Hope: Krill Oil vs. Fish Oil As the body of evidence in support of the essential omega-3 fats in the diet continues to grow, manufacturers of omega-3 fats are trying to find their niche. EPA and DHA are the omega-3 fats that come directly from fish, such as sardines, anchovies, wild salmon, tuna, and krill among others. But not all marine sources of omega-3 fats are created equal. Many companies use anchovies and sardines as a source of omega-3 fats. Recently, though, some companies have begun selling krill oil supplements as a source of omega-3 fats as well. Fish Oil vs. Krill Oil: Differences and Similarities There are currently over 8,000 clinical studies using fish oil from anchovies and sardines. However, there are just a handful exploring the use of krill. The clinical data surrounding fish oil focuses on the two essential fats, EPA and DHA. In fact, a review in the Journal of the American College of Cardiology looked at four controlled clinical trials with close to 40,000 participants. Based on the available scientific evidence, the authors concluded that the EPA and DHA concentrations should be at least 500 mg/day for individuals without underlying overt cardiovascular disease and at least 800-1000 mg/day for individuals with known coronary heart disease and heart failure. This conclusion is not unique either. Organizations such as the Canadian Dietetic Association, World Health Organization (WHO), and the American Heart Association, among others, have come to similar conclusions after examining the available evidence. Now, while krill oil is a source of both EPA and DHA, the concentration of EPA and DHA in krill supplements is very low, making achieving the recommended doses above difficult and costly. Many available fish oil products use both anchovies and sardines for their source of fish oil for that reason; there is a higher concentration of the two essential fatty acids, EPA and DHA, which is what we need. From an ecological standpoint, sardines and anchovies are also in abundance, fished well below the mandated limits, and because they are smaller, they are naturally lower in common contaminants, like mercury. Similarly, krill are also very small, so naturally low in contaminants. However, unlike sardines and anchovies, krill are an integral part of the aquatic food chain. They are a dietary staple for small fish, seabirds, and whales. These are certainly important considerations when choosing a quality omega-3 product.

Chapter 5 /// Chewing the Fat ///

Omega-3 Concentration Krill consists of only 4-5% fat, while anchovies and sardines both yield over 80%. Krill oil generally provides 7-24% EPA and DHA, while fish oil naturally contains about 30% EPA and DHA. Concentrated fish oil can actually have upwards of 90% times that amount of EPA/DHA. These facts make achieving therapeutic targets difficult and expensive with krill oil. Conclusion Selecting the highest quality omega-3 product is what is most important for consumers and to make further scientific advancements. The body of research with omega-3 fats continues to grow with studies exploring their use with heart disease, lipid levels, diabetes, depression, Alzheimer’s, brain health, and many others. Most of this research is with fish oil-based omega-3 fats EPA and DHA. It is true that there is some supportive data using krill oil; however, the amount of evidence pales in comparison to the abundance of studies using fish oil. Although consumers can drive sales of a product, only quality controlled clinical trials can truly determine efficacy. High quality fish oil is head and shoulders above krill oil for providing omega-3 fats

Getting Adequate Fat Intake

You might have heard that there good fats and bad fats. We prefer to label them as “eat more of these and eat less of these” fats because all foods can play a role in the diet. Well, all foods outside of man-made trans fats that have no role in the diet whatsoever. But all others should be thought of on an imaginary seesaw, where we eat more of some most of the time and less of the others. The fats that are considered “eat less of these” include saturated fats and trans fats. These are typically solid at room temperature. Think of pouring melted candle wax down a water hose. What is going to happen to the hose? It’s going to clog, right? That’s basically what happens with overeating saturated fats, particularly in relation to the other total fats in the diet. This is not to say that all saturated fats will immediately harden in the arteries like melted wax, since it also depends on the rest of the diet. But generally speaking, this analogy can help put things into perspective.

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Saturated fats are liquid when heated (heated coconut oil or butter) and solid at room temperature. Too much of them can build up in your arteries (albeit not as aggressively as a candle would clog a hose, but it’s easier to visualize that way) and over time cause blockage. Saturated fats are found in many baked goods and animal products, like the skin on chicken or visible fat on steak, cheese, coconut oil and butter. Though surprising to many, the top source of saturated fats in the diet is cheese, followed by ‘grain-based desserts’ (cookies, cake, pastries, muffins, etc.).

Why is Fat Important?

Not only does fat provide a concentrated source of energy to an athlete (over double what carbohydrates and protein provide; 9 calories per gram for fat vs. 4 calories per gram for carbohydrates and protein) but it also plays a vital role in nutrient absorption, hormone regulation, heart health, blood pressure regulation, protection of vital organs, and hair and skin health. As mentioned above, omega 3 fats may even play a role in risk reduction (or recovering from) concussions or other head injuries. Fat also helps provide the feeling of fullness (satiety). Some athletes might think to decrease fat intake to help lose body fat and increase muscle mass. It is important to educate athletes on the important role that fats play in the body. Fat is also stored within muscles and can be accessed for energy while training. During long-duration exercise, the body uses these triglycerides that are stored within the muscles. In long duration sports, it is important to replenish carbohydrate, protein, and fat stores as fat plays a bigger role on continuing to perform.

NUTRITION: FACT OR FICTION Grass-fed beef is high in omega 3 fats and lower in saturated fats. Fiction with a stretch of truth. Grass-fed beef IS in fact, higher than grain-fed beef in omega-3 fats, but “higher” than 0 is not hard to attain. Grass fed beef is 100% not a recommended source of omega3 fats in the diet, though like grainfed beef, is a quality source of nutrition.

Chapter 5 /// Chewing the Fat ///

Table 5.1 Type of Fat, Their Food Sources, and Benefits (or Concerns)

Type

Food Sources

Saturated

Skin-on poultry Fat within meat (including grass-fed) Butter (includes grass-fed) Whole/2% milk Cheese Cream Ice cream Coconut oil Palm oil Grain-based desserts

• Fat that tends to be more solid and excessive intake may increase risk for heart disease, particularly when combined with an overall low quality diet. • Data suggests diets high in saturated fat raise LDL, (AKA “bad cholesterol).

Trans fat

Some margarine Some baked goods Some doughnuts Some ice creams Icing

• Like saturated fat, man-made trans-fat can increase risk for heart disease (and even more so). • Hydrogenated oils or partially hydrogenated oils are another name for trans fats and are listed on food labels as such.

Monounsaturated

Nuts Nut butters Olives Avocado Olive oil Seeds Tahini

• Primarily derived from plant-based foods and shown to decrease risk of heart disease

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Benefits or Concerns

Polyunsaturated

Omega-6 Polyunsaturated fat Oils or margarines made from: Sunflower, soybean, corn and safflower Omega-3 Fish/fish oil Algae oil

• Two types of polyunsaturated fats including omega-6 and omega-3. • Both have been shown to decrease risk of heart disease • Omega-3 has been shown to also decrease inflammation in the body • Too much omega-6 and not enough omega-3 may be detrimental

Table 5.2 What Does a Serving of Fat Look Like? Fat: all equal to 1 Fat choice 45 calories: 0g carbohydrates (CHO) | 0-3g protein | 5g fat Avocado

¼ avocado (~2 tablespoons)

Butter, whipped

2 teaspoons

Butter, reduced fat

2 teaspoons

Butter, yogurt blend

1 ½ teaspoons

Chia seeds, ground

1 tablespoon

Coconut; flakes, unsweetened

2 tablespoons

Cream, half & half

2 tablespoons

Cream cheese, full fat

1 tablespoon

Cream cheese, reduced fat

2 tablespoons

Flaxseed, ground

1 ½ tablespoons

Flaxseed, oil

1 teaspoon

Flaxseed, whole

1 tablespoon

Hemp seed, ground

2 ½ teaspoons

Hemp seed, oil

1 teaspoon

Hemp seed, whole

1 tablespoon

Margarine, tub

1 teaspoon Chapter 5 /// Chewing the Fat ///

Mayonnaise, light

1 tablespoon

Mayonnaise, regular

1 teaspoon

Nuts, almonds

6 nuts

Nuts, brazil

2 nuts

Nuts, cashews

6 nuts

Nuts, hazelnut

5 nuts

Nuts, macadamia

3 nuts

Nuts, mixed (half peanuts)

6 nuts

Nuts, peanuts

10 peanuts

Nuts, pecans

4 halves

Nuts, pine

1 tablespoon

Nuts, pistachios

16 nuts

Nuts, walnuts

4 halves

Nut butter, almond, peanut

Â˝ tablespoon

Cream cheese, reduced fat

2 tablespoons

Oil; canola, coconut, cod liver, grapeseed, olive, peanut

1 teaspoon

Olives, black

8 large

Pumpkin seeds

1 tablespoon

Salad dressing, reduced fat, oil-based

2 tablespoons

Salad dressing, regular, oil-based

1 tablespoon

Sesame seeds

1 tablespoon

Sour cream, full fat

2 tablespoons

Sour cream, reduced fat

3 tablespoons

Sunflower seeds

1 tablespoon

Tahini 2 teaspoons NOTE: This is not a complete list, but offers a variety of commonly eaten fats

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Table 5.3 Reccomendations for Fat Intake Eat More of These Olive oil Avocado Canola oil Fish oil Egg yolks Avocado oil Nuts (all nuts) Seeds Flax seeds Chia seeds Hemp seeds/oil

Eat Less of These Coconut oil Butter Peanut oil Mayonnaise Full fat dairy Ice cream Baked goods (cookies, brownies, pastries, croissants, biscuits) Skin-on poultry Fried foods Visible fat on meats

Nutrition Hot Topic: Everything You Should Know About the Ketogenic Diet Reprinted with permission from Men’s Health, August 16, 2017 by Chris Mohr, PhD, RD

Eating all the fat you want sounds like a delicious way to lose weight—but let’s see how long you can hack it Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy!

Chapter 5 /// Chewing the Fat ///

It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself.

What the heck is ketosis anyway?

Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain sig-

nals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, PhD, RD, a Professor of Human Sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle.

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This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. Protein makes up 10 to 15 percent, and less than 10 percent comes from carbs. Yes, less than 10 percent. That’s the equivalent of about half a medium bagel. A sample day on a ketogenic diet: BREAKFAST ● 4 eggs, 1/2 avocado, 1 to 2 tbsp. olive oil LUNCH ● 4 oz baked salmon with 1 tbsp. olive oil, 1/2 bunch asparagus with 1 to 2 tbsp. butter DINNER ● Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts If this sounds like Atkins, it’s close, but “ketogenic diets tend to be more severe in carb

restriction and have a more moderate protein restriction,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription. Some theories even suggest that if you rely less on carbs, your body will burn more fat as fuel, which may boost physical and mental performance, regulate appetite, lower insulin, and enhance immunity. Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention. So here’s the challenge: Can you sustain ketosis long enough to reap the purported health benefits?

Is the ketogenic diet for you?

This may sound like a copout, but the best diet is the one you stick with. For Volek, who’s been following an ultra-

low-carb diet for two decades, it works. But for you? Unfortunately, there’s no long-term data on ketogenic diets versus other diets. The closest attempt came out in 2007. A project nicknamed “The A to Z Weight Loss Study” compared the Atkins, Zone, LEARN, and Ornish diets for long-term weight loss. The female subjects assigned to the low-carb diet of 20 percent carbs were eating close to 35 percent by the end of 12 months—a far cry from the 10 percent or less required for ketosis. Studies have shown that people do lose weight on a ketogenic diet, but there’s a catch. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional

weight in the next nine months. People in a 2014 Spanish study who followed a very-lowcalorie ketogenic diet lost an average of 44 pounds in a year—but a third of them dropped out. Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread? Nope. Some experts label the diet impractical. “Extreme diets such as the ketogenic diet have no therapeutic or practical use for people without neurodegenerative disorders such as epilepsy,” says Alan Aragon, MS, a Men’s Health nutrition advisor. Can’t you take ketone supplements? No. While it is possible to elevate ketones by tak-

Chapter 5 /// Chewing the Fat ///

ing them, “without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation,” says Volek. Don’t trust trainers or “body hackers” who say you can induce ketosis quickly without changing your diet. Is keto right for you? If you’re an elite endurance athlete who does well with structured diets and want an edge, maybe. If you’re just a guy who wants to drop 10 pounds and has had trouble with yo-yo dieting, probably not. But you can take three lessons from the diet: Keto Diet Tip #1: Cut empty carbs. Instead of thinking about the overall number of carbs you’re

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eating, assess what those carbs are providing to you. Do the majority of your carbs come from fruit, with its payload of fiber and disease-fighting antioxidants? Fantastic. Or are you consuming them in the form of added sugars (cookies, candy, soda) or refined flour? If you are, you know what to do. Keto Diet Tip #2: Don’t fear fat. The ketogenic diet may seem like the Jekyll to the Hyde-like low-fat craze of the 1990s. The bulk of current research finds that the middle ground between the two extremes is more beneficial for overall health. Make it easy for yourself: Eat at least two servings a week of fatty fish (salmon, sardines, mackerel) and

cook with a variety of quality fats (olive oil, canola oil, avocado oil) throughout the week. Keto Diet Tip #3: Pack in the greens. Leafy vegetables are loaded with nutrients. Keto fans love them; so should you. There’s kale, spinach, bok choy, Swiss chard, collards, watercress, mizuna, and arugula. Dig in. Oh, and you might be wondering—how’d things turn out with the bacon beaus? Their experiment worked until life changed. They had a kid. They made a big move. They stopped the diet. “It was too hard to maintain,” she told me. Proof that all the bacon you can handle even grows boring after a while.

Key Considerations ●

●

● ● ●

●

Consume most of your calories (¼-½ your plate from carbohydrates) (making ½ your grains whole). Carbohydrates are the preferred energy source and will best fuel an athlete for optimal performance. More protein does not always equal bigger muscles and stronger athletes. Well-timed protein combined with proper training is recommended. Focus most of your fat intake on unsaturated and polyunsaturated fats and keep the consumption of trans fats to a minimum, if not non-existent. Fat certainly plays an important role in the diet;

make sure your athletes are aware of the types of fats.

Sample Meal Plan

150-pound male athlete in weight maintenance working out at low intensity, eating 6 meals/day Calorie needs: 150lbs x 20-23 = 3000 - 3,450 calories/day CHO: 50% = (375g - 431g/day) (25-28 servings/day) 4 - 5 choices/meal PRO: 25% = (188g - 216g/day) (26 - 30 servings/day) 4 - 5 choices/meal FAT: 25% = (83g - 95g/day) (17 - 19 servings/day) ~ 3 choices/meal 5 CHO 4 PRO 3 FAT

Breakfast 2 slices whole wheat toast (2 CHO) 1 tbsp. jam (1 CHO) ¾ cup berries (1 CHO) 1 cup skim milk (1 CHO + 1 PRO) 2 whole eggs (2 PRO + 2 FAT) 2 slices bacon (1 PRO + 1 FAT)

Chapter 5 /// Chewing the Fat ///

2 CHO 4 PRO 4 FAT

5 CHO 4 PRO 2 FAT

4 CHO 4 PRO 3 FAT

Snack 1 cup Greek yogurt (1 CHO + 1 PRO + 1 FAT) ¼ cup granola (1 CHO) Cheese stick (1 PRO + 1 Fat) 1oz turkey meat (1 PRO) ¼ cup mixed nuts (1 PRO + 2 FAT) Lunch 3 whole wheat tortillas (3 CHO) 3oz lean ground turkey (with taco seasoning) (3 PRO) 1oz cheese (1 PRO + 1 FAT) ½ cup grilled or sautéed veggies (peppers, onions, spinach) (1 CHO) 1 tbsp. guacamole (1 FAT) ½ cup black beans (1 CHO) Snack Peanut butter and jelly sandwich 2 slices whole wheat bread ( 2 CHO) 1.5 tbsp. peanut (almond) butter (1 PRO + 3 FAT) 1 tbsp. jam or jelly (1 CHO) 1 cup skim milk (1 CHO + 1 PRO) 2oz beef jerky (2 PRO) Dinner 3oz marinated grilled chicken breast (3 PRO + 1 FAT - from marinade) 6 oz or ½ baked sweet potato (2 CHO) 1 tsp butter (1 FAT) 1.5 cups steamed vegetables (carrots, green beans, broccoli) (1 CHO) 1 tsp olive oil for veggies (1 FAT) 1 cup skim milk (1 CHO + 1 PRO) Snack 1 cup 2% cottage cheese (2 CHO + 2 PRO + 1 FAT) 1.5 cups blueberries (2 CHO) 2 hard-boiled eggs (2 PRO + 2 FAT)

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CHAPTER 6

Small But Powerful: Micronutrients

Chapter 6 /// Small But Powerful: Micronutrients ///

Small But Powerful: Micronutrients

hen we say micronutrients, we are referring to vitamins, minerals, and phytonutrients. Those small but powerful vitamins and minerals are necessary for normal body functions to work. They do not provide energy, however they do regulate the processes that produce energy. So, yeah, theyâ€™re pretty important. There are two groups of vitamins: fat-soluble and water-soluble. The fat-soluble vitamins include vitamins A, D, E, and K and they need fat to dissolve in the body. The richest sources are fat-based foods. Since these vitamins are typically stored in fat cells throughout the body, excessive intakes of them for too long can be harmful. The other group of vitamins are water-soluble and these include B-complex vitamins and vitamin C. This group of vitamins dissolves in water and for the most part isnâ€™t stored in the body. Your body will take what it needs and then excrete any excesses through urine. Your body needs a regular supply of these water-soluble vitamins daily through the foods you eat.

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What if you donâ€™t consume enough vitamins and minerals?

Deficiencies in micronutrients can cause a variety of different challenges and symptoms. They help to promote health and the growth of cells, regulate immune system, and hormone balance. Without adequate amounts of certain nutrients, you might see any number of symptoms. Of note, weâ€™re not suggesting that as a coach without additional medical or nutrition training that it is your job to diagnose athletes with any of these symptoms of deficiency. Table 3.1 has been provided for awareness of the role the micronutrients play in the body and food sources for each vitamin and mineral.

Chapter 6 /// Small But Powerful: Micronutrients ///

Table 6.1 Micronutrients: Vitamins: What They Do and Where we Get Them Micronutrient

What does it do?

Symptoms of Deficiency

Food Sources

Fat Soluble Vitamin A

Promotes normal vision, light sensitivity, and night vision

Eye problems

Sweet potatoes

Night blindness

Carrots

Growth of cells (especially in pregnancy)

Dry, scaly skin

Beef liver

Reproduction challenges

Collards

Protects from infection Regulates immune system Works as antioxidant in form of carotenoids

Diminished immunity Poor growth

Kale Turnip greens Cantaloupe Spinach Romaine lettuce Red & green bell peppers Apricots Milk Tomatoes Mangos Eggs Milk Broccoli Oranges Fortified foods (like cereals)

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Vitamin D

Supports almost all areas in the body

Rickets (in children)

Sunshine (not a food source)

Promotes absorption of calcium and phosphorus

Defective bone growth (in children)

Salmon

Regulates amount of calcium in blood stream

Swordfish Too much Confusion

Regulates cell growth Helps with immunity

Trout

Heart rhythm problems Kidney stones or damage Poor appetite, weakness, constipation, nausea, weight loss

Fish oil, Cod liver Mushrooms Tuna Halibut Milk Yogurt Almond milk Orange juice (fortified) Pork Eggs

Vitamin E

Neutralizes free radicals Acts as an antioxidant by preventing oxidation of cholesterol

Nerve and muscle damage Decreased immunity

Fortified cereals Sunflower seeds Almonds

Lowers risk for heart disease

Sunflower and safflower oil

Helps with immune function

Peanut butter Spinach and turnip greens

Chapter 6 /// Small But Powerful: Micronutrients ///

Vitamin K

Makes proteins for coagulation of blood, or blood clotting

Blood wonâ€™t clot or coagulate normally

Dark, leafy greens Broccoli Black-eyed peas

Regulates calcium metabolism

Blueberries

Helps the body other proteins for blood, bones, and kidneys

Pine nuts Pistachios Raspberries

Water Soluble Thiamin (B1)

Essential for producing energy from carbohydrates

Rare in a normally healthy individual

Regulates metabolism and helps with mental health

Symptoms include fatigue, weak muscles and nerve damage

Pork Beef liver Enriched flour tortillas Enriched rice Whole grain breads and pastas

Riboflavin (B2)

Helps produce energy in all cells Supports cell growth and antioxidant protection Helps to regulate metabolism

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Rare in a normally healthy individual. Malnourished individuals are at risk.

Beef liver

Symptoms include dry flaky skin, sore red tongue, eye disorders

Dark, leafy greens

Yogurt Milk

Eggs Whole grain breads and pastas

Niacin (B3)

Supports cell growth and energy production

Deficiency isnâ€™t likely, especially in those who consume adequate protein

Turkey

Symptoms include diarrhea, mental disorientation and skin problems which might be Pellagra

Whole grain breads and pastas

Plays role in making new cells by helping to create DNA and RNA

Affects normal cell division and protein synthesis

Fortified cereals

Prevents changes to DNA that might lead to cancer

Impairs growth

Navy beans

Anemia

Orange juice

In pregnancy, delivering a baby with spina bifida

Wheat germ

Helps enzymes function normally Helps body use sugar and fatty acids Plays key role in metabolism

Folic Acid

Protects against heart disease Prevents anemia by working with B12 to form hemoglobin

Works with folate to make hemoglobin

Codfish

Lima beans Yogurt

Dark, leafy greens

Avocado Fortified pastas, rice, and bread

Lowers risk of delivering a baby with birth defects like spina bifida

Cobalamin (B12)

Peanut butter

Peanuts Anemia

Salmon

Fatigue

Beef

Nerve damage

Chicken

Helps to maintain normal mental function

Smooth tongue and sensitive skin

Shrimp

Plays critical role in cell division and growth

Strict vegetarians are at risk for deficiency

Helps body use fatty acids and amino acids

Yogurt Milk Eggs

Chapter 6 /// Small But Powerful: Micronutrients ///

Pyridoxine (B6)

Helps body make nonessential amino acids Helps turn amino acid tryptophan into niacin and serotonin which is important for brain function Helps produce insulin, hemoglobin, and antibodies

Confusion

Fortified cereals

Mental convulsions, depression

Potatoes

Sore tongue Greasy or flaky skin

Bananas Garbanzo beans Chicken Trout

Maintains immunity and metabolism

Walnuts Peanut butter Pork

Pantothenic Acid

Helps body produce energy Regulates hormone synthesis Helps body to use proteins, fats and carbohydrates as energy

Very rare in healthy individuals

Salmon Yogurt Sweet potatoes Milk Chicken Corn Eggs Whole wheat pasta, breads, rice Kidney beans

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Biotin

Helps body produce energy Helps body to use proteins fats and carbohydrates as energy Regulates hormone synthesis

Vitamin C

Helps produce collagen â€“ connective tissue that holds muscles, bones and tissues together Protects you from bruising Heals cuts and wounds Keeps gums healthy Helps to absorb iron and folate from plant sources Antioxidant which inhibits damage to body cells

Rare in healthy individuals since body can produce biotin from gut bacteria

Eggs

Symptoms include heart abnormalities, loss of appetite, fatigue, depression, and dry skin

Cottage cheese

While rare, severe deficiency leads to scurvy â€“ loose teeth, excessive bleeding and swollen gums

Red bell peppers

Lack of wound healing

Strawberries

Wheat germ Peanuts

Whole grain bread, pastas, and rice

Orange juice Green bell peppers Broccoli

Tomatoes (whole tomato, juice, paste, sauce) Grapefruit Mango Cabbage Dark, leafy greens Fortified products

Chapter 6 /// Small But Powerful: Micronutrients ///

Choline

Promotes the transport of fats Helps control muscle control and memory storage

A deficiency might be linked to heart disease

Plays role in liver function and reproductive health

Beef liver Egg yolks Beef Pistachios

Works with folic acid during pregnancy for development of a babyâ€™s brain and nervous system

Table 6.2 Micronutrients: Minerals: What they Do and Where we Get Them Types of Minerals Major Calcium

Food Source Builds bones and helps them remain strong

In children, growth is impaired

Fortified ready-to-eat cereals

Reduces risk of osteoporosis

Bone loss

Cheese

Increasing risk for osteoporosis

Yogurt

Helps muscles contract and your heart beat Plays key role in nerve function Helps control blood pressure

Almond milk Tofu Milk Sardines Soy milk Orange juice Dark, leafy greens

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Phosphorus

Helps generate energy in all cells Main regulator of energy metabolism in organs

Deficiency is rare

Milk

Symptoms include bone loss, weakness, loss of appetite, pain

Fish Ground beef Cheddar cheese

Major component of bones and teeth

Kidney beans

Part of DNA and RNA

Tofu Peanut butter Eggs

Magnesium

Keeps heart rhythm steady Promotes normal blood pressure

Deficiency is rare

Dark, leafy greens

Irregular heartbeat, nausea, weakness, mental derangement

Peanut butter

Pecans

Helps maintain immune response

Lima beans

Maintains cells in nerves and muscles

Whole wheat breads, pastas

Signals muscles to relax and contract

Sulfur

Useful for joint health as chondroitin sulfate

Black-eyed peas

Parsnips

Deficiency is rare

Meats, fish, poultry, eggs, milk, and legumes

Chapter 6 /// Small But Powerful: Micronutrients ///

Potassium

Regulates fluids and mineral balance Maintains normal blood pressure Transmits nerve impulses or signals Reduces risk of kidney stones and decreased bone loss Helps muscles to contract

Deficiency is rare

Potatoes

Muscle cramps

Prune juice

Weakness

Carrot juice

Appetite loss

Tomato paste and puree

Nausea

Fatigue

Beet greens White beans Yogurt Salmon Sweet potatoes Pomegranate juice Orange juice Soy beans Swiss chard Lima beans Halibut Tuna Squash Avocado Plantains Bananas Spinach Lentils Coconut

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Sodium

Regulates movement of body fluids Helps muscles to relax Transmits nerve impulses

Deficiency unlikely Nausea

Occurs naturally in foods grown from the ground

Dizziness

Processed meats

Muscle cramps

Milk

Regulates blood pressure

Chloride

Regulates fluids in and out of body cells Component of stomach acid and helps with digestion

Cheese Breads

Deficiency isnâ€™t likely since it is a component in table salt

Mostly found in table salt (sodium chloride)

Helps with absorption of nutrients from food

Trace Minerals Iron

Food Source Essential part of hemoglobin Changes beta carotene to vitamin A Helps produce collagen Helps in brain development Supports healthy immune function

Fatigue

Clams

Weakness

Mussels

Unable to perform at peak efficiency

Beef

Anemia

Sardines Chicken Turkey Ham Salmon

Chapter 6 /// Small But Powerful: Micronutrients ///

Zinc

Promotes cell reproduction and tissue growth

Impaired growth in children and pregnancy

Beef

Helps wounds to heal

Appetite loss

Beans and legumes

Promotes sensory responses

Skin changes

Peanut butter

Decreased immunity

Eggs

Helps metabolize nutrients for energy

Wheat germ

Whole wheat breads Almonds Sunflower seeds Tuna Tofu Wheat bran

Copper

Helps body make hemoglobin

Deficiency rare due to lack in consumption

Develops connective tissue

Likely from excess zinc from supplement sources impairing copper absorption

Helps body produce energy

Selenium

Works as antioxidant with Vitamin E Protects cells from damage that might lead to heart disease and cancer Helps with cell growth Boosts immune function

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Unclear of symptoms of a deficiency

Beef liver Clams Sunflower seeds Mushrooms (canned) Eggs Brown rice Whole wheat bread Chicken

Iodide

Part of thyroid hormones Regulates rate at which body uses energy Important in fetal and infant development

Fluoride

Helps harden tooth enamel Protection from osteoporosis

Slow metabolism

Iodized salt

Weight gain

Cod

Goiter: enlarged thyroid gland

Potatoes Turkey breast Beans

Risk for cavities

Fortified in water

Brittle bone disease

Strengthen bones

Chromium

Works with insulin to help body use blood glucose

Deficiency can look like diabetes

Partner of enzymes like RNA and DNA

Wheat Peas

Helps with energy metabolism

Manganese

Liver

Eggs Unlikely

Pineapple Whole wheat pastas, breads

Helps bone formation Helps metabolism of energy

Legumes Dark, leafy greens

Molybdenum

Works with riboflavin and incorporates iron stored into hemoglobin

Boron

Research says it doesnâ€™t appear to have a role in human health

Vanadium

Research says it doesnâ€™t appear to have a role in human health

Unlikely

Found in most foods

Chapter 6 /// Small But Powerful: Micronutrients ///

Table 6.3 Daily Vitamin Requirements by Age Thiamin (mg/d)

Vitamin K (μg/d)

Vitamin E (mg/d)

Vitamin D (μg/d)

Vitamin C (mg/d)

Vitamin A (μg/d)

Life Stage Group

Males

9–13 y

600

60*

0.9

14–18 y

900

75*

1.2

Females

9–13 y

600

60*

0.9

14–18 y

700

75*

1.0

Source: Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride (1997); Dietary Reference Intakes Thiamin, Vitamin B6, FoSource: Dietary Rfor eference Intakes Riboflavin, for Calcium, PNiacin, hosphorous, Magnesium, Vitamin D, and Fluorid late, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); , Pantothenic Acid, Biotin, nd Choline Dietary eference Intakes for Vitamin C Vitamin B12 Dietary Reference Intakes for aVitamin C,(1998); Vitamin E, RSelenium, and Carotenoids (2000); Dietary Reference Intakes for Vitamin Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silic A, Vitamin K, Arsenic, Chromium, Copper, Iodine, Chloride, and Sulfate (2005); aBoron, nd Dietary Reference Intakes for Calcium and Iron, Vitamin D (2011). The

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Choline (mg/d)

Biotin (μg/d)

Pantothenic Acid (mg/d)

Vitamin B12 (μg/d)

Folate ( μg/d)

Vitamin B6 (mg/d)

Niacin (mg/d)

Riboflavin (mg/d) 0.9

1.0

30 0

1.8

20 *

375 *

1.3

40 0

2.4

25 *

550 *

0.9

1.0

30 0

1.8

20 *

375 *

1.0

1.2

40 i 0

2.4

25 *

400 *

Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001); Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2005);Niacin, and VDietary de (1997); Dietary Reference Intakes for Thiamin, Riboflavin, itamin B6Reference , Folate, Intakes for Calcium and Vitamin D (2011). These reports C, Vitamin E, may Selenium, nd Carotenoids Dietary Reference Intakes for Vitamin A, be aaccessed via(2000); www.nap.edu.

con, Vanadium, and Zinc (2001); Dietary Reference Intakes for Water, Potassium, Sodium, ese reports may be accessed via www.nap.edu.

Chapter 6 /// Small But Powerful: Micronutrients ///

Table 6.4 Daily Mineral Requirements by Age Magnesium (mg/d)

Iron (mg/d)

Iodine (µg/d)

Fluoride (mg/d)

Copper (µg/d)

Chromium (µg/d)

Calcium (mg/d)

Life Stage Group

Males

9–13 y

1,300*

25*

700

120

240

14–18 y

1,300*

35*

890

150

410

9–13 y

1,300*

21*

700

120

240

14–18 y

1,300*

24*

890

150

360

Females

NOTE: This table presents Recommended Dietary Allowances (RDAs) in bold type an RDAs and AIs may both be used as goals for individual

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Chloride (g/d)

Sodium (g/d)

Potassium (g/d)

Zinc (mg/d)

Selenium (Âľg/d)

Phosphorus (mg/d)

Molybdenum (Âľg/d)

Manganese (mg/d)

1.9*

1,250

4.5*

1.5*

2.3*

2.2*

1,250

4.7*

1.5*

2.3*

1.6*

1,250

4.5*

1.5*

2.3*

1.6*

1,250

4.7*

1.5*

2.3*

nd Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

NOTE: This table presents Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may both be used as goals for individual.

Chapter 6 /// Small But Powerful: Micronutrients ///

The Dietary Guidelines for Americans is updated every five years and lists certain vitamins and minerals as public health concerns. These are sometimes referred to as “shortfall nutrients” in the case of those which many people are not getting enough of. These include: • Vitamin D • Potassium • Dietary fiber • Calcium Occasionally, there are others which research shows most eat too much of, such as sodium. For children and women capable of becoming pregnant as well as women who are pregnant, another concern for that population includes iron. Typically, the under-consumption of these important nutrients are due to overall unhealthy eating patterns. If your athletes shift to eating more vegetables, fruits, whole grains, and dairy to increase intake of the nutrients which are a public health concern, they will likely consume adequate amounts.

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Chapter 7 /// Hydration ///

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Chapter 7 /// Hydration ///

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Chapter 7 /// Hydration ///

About the Author

hristopher Mohr, PhD, RD is a nutrition spokesperson and consultant to a number of media outlets and corporations. Current and past clients include Under Armour, Reebok, Johnson & Johnson, the Johnson & Johnson Human Performance Institute, Deloitte, General Mills Bell Institute of Health, Clif Bar, Barilla, Gatorade, Nestle, and Nordic Naturals, among others. Dr. Mohr was the consulting Sports Nutritionist for the Cincinnati Bengals and University of Massachusetts athletic program. His expertise has offered him the opportunity to speak at the White House, the CIA, and to audiences in over 10 countries and almost all 50 states. He often appears on TV as a nutritional guest expert, including an appearance with Chef Emeril Lagasse, CBS’s The Talk and another on The Montel Williams Show. He was the nutrition consultant and expert for the NY Times Bestseller, LL Cool J’s Platinum Workout and worked closely with fitness celebrity Denise Austin & Mario Lopez to write the nutrition sections for their books. Dr. Mohr was on the Advisory Board for Men’s Fitness magazine and has written over 500 articles for consumer publications, such as Men’s Fitness, Men’s Health, Muscle and Fitness, Shape and most other fitness publications. Dr. Mohr has Bachelor and Master of Science degrees in Nutrition from The Pennsylvania State University and University of Massachusetts, respectively. He earned his PhD in exercise physiology from the University of Pittsburgh and is a Registered Dietitian.

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National Sports Performance Association ///

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