Optimizing Nutrition and Exercise

Aaron Noe, RD

Basics of Nutrient Needs

Carbohydrates

• Main Source of Energy
• Brain Food
• Energy Storage

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Protein

• Muscle repair and maintenance
• Building blocks of life

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Fat

• Nutrient and Hormone Absorption, Transportation
• Energy Storage

Vitamins and Minerals

• Needed in all of the body’s processes
• Do not contribute calories
• Do not “give energy”

Carbs, Proteins, Fats

Rice/Grains

Potatoes

Breads

Noodles

Fruit and Veg

Pretzels

Oatmeal

Granola

Sports Drinks

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Oils

Nuts

Seeds

Dairy

Eggs

Meat

Fish

Beans

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Balancing Needs

Too Much:

Carbs

Fats

Protein

Not enough:

• Growth impairment
• Muscle loss
• Hormone imbalance
• Anemia
• Brittle hair/nails/skin
• Weak bones
• Mental fatigue
• Mood instability….

Stored energy in fat tissue

Athletes Need More of ALL Nutrients!

• Carbs and Protein
• Water
• Electrolytes: Sodium, Potassium, Calcium, Magnesium - needed for muscle use
• Iron: Oxygen delivery, losses from exercise
• Antioxidants

Where do the Calories Go?

Resting metabolic rate (RMR) accounts for about 60–70% of the calories you use in a day, the remainder being accounted for by diet-induced thermogenesis (10%) and physical activity (∼20–30%)

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This shows that your body will prioritize organ and brain function over exercise performance

Risks of Underfueling for Athletes

• Lack of micronutrients (from suboptimal overall calorie intake) hurts the body’s ability to recover from exercise leading to increased risk for injury, underperformance
• Taking a vitamin/mineral supplement only fixes half the problem, still not enough energy (calories) for the body to carry out all of its processes
• Having a goal to lose wt AND increase performance leads to less optimal outcomes for both
• Some coaches promote wt loss to achieve a “certain body type”
• Many athletes try to achieve this on their own

Example: Mary Cain

Where Do We Keep Our Energy?

Liver ~ 500 Kcal

• Glucose used for low blood sugar

Muscle (glycogen) 2,000+ Kcal

• Used for movement, exercise

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Fat Tissue ~70,000 Kcal (12%)

Much more

accessible

Putting Energy to Use

Digesting Carbs to Energy = Fast

Converting Glycogen to Energy = Fast

Turning Protein/Muscle to Energy = Kinda Fast

Converting Fat Tissue to Energy = Slow

During Exercise

• Less blood flow to GI tract
• Anaerobic level of activity
• Heat worsens ability to digest food, body relies on glycogen more

Preferred

Preparation is Key

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• Maximize your glycogen stores, take in carbs as tolerated

Nutrition Around Exercise

• Before
• Carbs Glycogen
• Water and electrolytes for hydration

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• During
• Water and electrolytes
• Carbs to use immediately and preserve muscle protein breakdown

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• After
• Protein to be used to repair muscle tissue
• Carbs to replenish glycogen stores in muscle, energy for body to recover
• Fat for nutrient absorption and hormone regulation, Omega 3 - anti inflammation
• Vitamins + Minerals - anti-inflammation, needed for recovery processes

Ex: Athlete A

• Night Before Morning Race:
• Bacon Cheeseburger, fries
• Morning of:
• Doesn’t eat breakfast or is too nervous
• During Competition:
• Water between runs [Shares Takis]
• After Competition:
• Celebratory pizza and ice cream

Ex: Athlete B

• Night Before Morning Race:
• Pasta with chicken and marinara, water
• Morning of:
• Toast with some PB or eggs, or oatmeal with berries, juice or water
• During Competition:
• Water between runs, salt or sports drink before main event (banana or saltines for 2+hr at the event)
• After Competition:
• Celebratory burrito with protein, veggies, rice, beans, etc. Hydrates immediately

Eating Frequency

• Eating twice a day

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• Fueling throughout the day

and around exercise

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Avoid Restriction-Binge cycle

Time

Energy/Satiety

“I Don’t Think I Eat Like This And I Feel Fine”

• Micronutrient deficiencies often go unnoticed for a long time

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• What might feel “normal” may be suboptimal recovery from exercise, chronic fatigue, over-depletion of stored energy

Key Points

• You need a lot of nutrients on a daily basis and your needs are even higher as an athlete.
• Eat a variety of foods throughout the day

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• Give your body what it needs around exercise
• Before and during:Water, electrolytes, carbs
• After: Protein, carbs, micronutrients

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• Underfueling can lead to complications in performance and everyday life
• You are still growing
• You may not “feel” undernourished

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