1. Section 5
Eating For Training and
Competition

2. The Optimal Diet (in general and for
physical activity)
 Supplies required nutrients in adequate amounts for
tissue maintenance, repair, and growth without excess
energy intake
 Proper nutrition helps:
• Improve athletic performance
• Optimize programs of physical conditioning
• Improve recovery from fatigue
• Avoid injury

3. Energy Balance Equation
 Body mass remains constant
when caloric intake equals
caloric expenditure.
 3500 kCal approximately equals
1 lb of stored body fat.
 Consume 3500 extra kCal, gain
1 pound
 Burn 3500 kCal, lose 1 pound

4. Principles of Good Eating
 Variety
• Choosing foods from a variety of sources
creates a diet that contains sufficient amounts
of all required nutrients.
 Balance
• Balance in one’s diet indicates the intake of
nutrients from the major food groups.
 Moderation
• Eating moderately requires appropriate
planning to maintain a balanced nutrient intake
throughout the day.

5. MyPyramid
 www.mypyramid.gov
 Can be personalized based on age, sex, and level of daily
exercise
 Includes a figure walking up the side of the pyramid to
emphasize at least 30 minutes of moderate to vigorous
daily physical activity
 Based on the 2005 Dietary Guidelines for Americans

7. Dietary Guidelines for Americans
 Control caloric intake to manage body weight.
 Consume a variety of foods.
• Within the basic food groups
 Increase daily intake of fruits, vegetables, whole grains,
beans, and nonfat or low-fat milk and milk products.
 Choose fats wisely for good health.
• Limit saturated fats and trans fats.
• Choose fish or plant-based fats.

8. Dietary Guidelines for Americans (cont.)
 Choose carbohydrates wisely for good health.
 Choose and prepare foods with little salt.
 If you drink alcoholic beverages, do so in moderation.
 Be physically active every day.
 Keep food safe to eat.

10. Serving Size Versus Portions
 The USDA defines a standard serving of pasta as one-half
cup.
 The FDA, which regulates food labels, claims a standard
serving is 1 cup.
 Typical restaurant pasta portion averages about 3 cups.
• Equal to 6 servings according to MyPyramid

11. Mediterranean and Vegetarian Diet
Pyramids
 Mediterranean
• Emphasizes fruits, nuts, vegetables, legumes, all manner
of unrefined grains, and protein derived from fish, beans,
and chicken
• High monounsaturated fatty acid content
 Vegetarian
• Consists of foods from the plant kingdom

12. Protein Intake among the Physically Active
 RDA = 0.8 g/kg of body mass
 Eating a high-carbohydrate diet with adequate energy intake conserves muscle protein in
individuals who engage in protracted intense training.
-Sedentary but healthy individuals: 0.8 g of protein per kg of body weight
ie: 125 lbs = 70 kg – needs 56 g of protein
liberal allowance
-Physically active individuals: 1.0 g/kg BW
-Typical athletes: 1.0-1.2 g/kg
-Endurance athletes and strength athletes: 1.2-1.5 g/kg
”Heartily sufficient reserve”
This level is within the range of typical intakes for athletes
*obviates the need for supplementary proteins

13. Protein Supplements
 Some athletes supplement with
simple amino acids.
 Advocates believe the body
absorbs the simple amino acid
molecule more readily.
 The healthy intestine absorbs
amino acids rapidly when they
exist in more complex di- and
tripeptide molecules, not just in
simple amino acid form.
*may lessen the immunological
(and cortisol) mediated
breakdown of tissue immediately
after exercise

14. Vegetarian Athletes:
Increasing numbers of athletes consume diets consisting predominately of
nutrient from plant sources, and some dairy and meat products.
-Carl Lewis: 9 Olympic gold medals in track and field
-Dave Scott: 4 time World Iron Man Triathlete
-Sean Yates: professional cyclist
-Murray Rose: 4 Olympic god medals in swimming
-Billie Jean King: professional tennis player
-Martina Navratilova: professional tennis player
-Bill Manetti: powerlifting champion
-Bill Pearl: 4 time “Mr. Universe” bodybuilder

15. Lipid Intake among the Physically Active
 To promote good health, lipid intake should probably not
exceed 30% of the diet’s energy content.
• Of this, at least 70% should come from unsaturated
fatty acids.
 Significant reductions in dietary lipid compromise
exercise performance.
 Lipids are necessary to obtain essential fatty acids and
fat-soluble vitamins.

16. Carbohydrate Intake among the
Physically Active
 Yeah, this is the most important macronutrient
 A low-carbohydrate diet rapidly compromises energy
reserves for vigorous physical activity or regular training.
 Physically active individuals should consume at least 55-
65% of calories as carbohydrates, predominantly
starches from fiber-rich, unprocessed grains, fruits, and
vegetables.
 Endurance training = 10 g of carbohydrate per kg of
body mass per day

18. Vitamin-Mineral Deficiencies
 Most often occur in:
• Vegetarians or groups with low energy intake
• Those who eliminate one or more food groups from
their diet
• Individuals who consume large amounts of processed
foods and simple sugars with low micronutrient
density

19. Vitamin Supplements
 50 years of research fail to support the use of vitamin
supplements to improve aerobic and anaerobic exercise
performance.
 Maybe C? Daily supplements of 500-1500 mg of vitamin
C per day may confer some benefit to individuals
engaged in strenuous exercise who experience frequent
viral infections.
 RDA is 60 mg
 120 mg is the most you can absorb in 24 hours

20. Be careful of consuming Megavitamins
 Contain doses at least 10
and up to 1000 times the  Folate = trigger an allergic
RDA response
 Excess vitamin C = kidney  Excess vitamin E = headache,
fatigue, blurred vision,
stones gastrointestinal disturbances,
 Excess vitamin B6 = liver muscular weakness, and low
blood sugar
disease and nerve damage
 Excess vitamin A = toxic to
 Excess riboflavin (B2) = the nervous system
impaired vision  Excess vitamin D = damages
 Excess niacin = vasodilation kidneys
and inhibition of fatty acid
mobilization during exercise

21. Antioxidants
 Aerobic exercise metabolism increases
the production of free radicals.
 Dietary Antioxidants help prevent:
• ß-Carotene
• Vitamin C
• Vitamin E
• Selenium, copper, manganese, and
zinc
• Coenzyme Q10
• BUT! Dietary antioxidants suppress
endogenous antioxidant production
• Glutathione peroxidase
• Superoxide dismutase
• Alpha lipoic acid
• Catalase
• Uric Acid (blood)

22. Antioxidants (the rest of the story)
 Antioxidant Supplements Blunt Exercise-Induced
Improvement of Insulin Sensitivity
Comment: Surprisingly, use of antioxidant supplements blunts
the beneficial effects of regular exercise… Overall, little
evidence of benefit from regular use of vitamin C or E
supplements exists, and this study offers one reason to
discourage their use and to encourage diets that are rich in
fruits and vegetables.
- Anthony L. Komaroff, MD
 Moderation….

23. Minerals
 Excessive sweating during exercise causes loss of
body water and related minerals.
 Mineral loss should be replaced following exercise
through well-balanced meals.
 Single-mineral supplementation is ill advised unless
prescribed because of potential adverse
consequences.

24. Exercise and Food Intake
 Energy intake needs to be
balanced with energy
expenditure.
 Individuals who engage
regularly in moderate-to-
intense physical activity
eventually increase daily
energy intake to match their
higher level of energy
expenditure.
 Many athletes, particularly
females, do not meet energy
intake recommendations.

25. Eating for Competition:
• Pre-competition
• During competition
• After competition
*Training sessions too
Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins

26. The Precompetition Meal
 Readily digestible foods
 Should contribute to energy and fluid requirements
 Meals high in carbohydrates and relatively low in lipids
and proteins
 Three to four hours to digest and absorb the
precompetition meal
*Carbs before and during – Protein and carbs after

28. Ideal Precompetition Meal
 The ideal precompetition meal:
• Contains 150 to 300 grams of carbohydrates
• Is consumed 3 to 4 hours before the event
• Contains little fat
• Contains little fiber

29. Liquid Meals
 High carbohydrate content
 Supply fluids
 Digest rapidly
 Can be used for day-long events
 Supplement calorie intake in those with difficulty
maintaining body weight

30. Nutrition Bars
 High protein content
 Approximately 25 g of carbohydrate
 Often include vitamins and minerals
 May contain dietary supplements
 Should not substitute for normal food intake

31. Nutrition Powders and Drinks
 High protein content
 Contain vitamins, minerals, and other dietary
supplements
 Come in powdered form or premixed
 Contain fewer calories per serving than nutrition bars

32. Carbohydrates before Exercise
 If simple sugars are consumed, they should be consumed
at least 60 minutes before exercising.
• This time gives hormones the chance to rebalance.
 Fructose absorbs more slowly compared to glucose or
sucrose.
• High-fructose beverages can produce significant
gastrointestinal distress.

33. Carbohydrates during Exercise
 Allows for a greater intensity during prolonged activities
 Consuming about 60 g of liquid or solid carbohydrates
each hour benefits:
• High-intensity, long-duration aerobic exercise
• Repetitive short bouts of near-maximal effort
 Spares muscle glycogen
 Helps maintain a more optimal blood glucose level

35. Carbohydrates after Exercise
 High-glycemic carbohydrate-rich foods
 Either a single large meal or small frequent meals will
replenish glycogen stores.
 Should be consumed as soon as possible after the activity
 Avoid legumes, fructose, and milk products.

37. Glycemic Index
 Indicates how a carbohydrate-containing food affects
blood glucose levels
 High-glycemic index
 Moderate-glycemic index
 Low-glycemic index
 Affected by food preparation, ripeness, and how foods
are combined

40. Glycogen Depletion
 High-intensity aerobic exercise for 1 hour decreases liver
glycogen by about 55%.
 A 2-hour strenuous workout nearly depletes the glycogen
content of the liver and specifically exercised muscles.

41. Hydration Solutions
 Carbohydrate-containing solutions consumed
during exercise enhance endurance performance by
maintaining blood sugar concentration.
 Glucose supplied in the blood can:
• Spare existing glycogen in active muscles
• Serve as “reserve” blood glucose for later use
should muscle glycogen become depleted

43. Oral Rehydration Solutions
 Provide additional glucose
 Minimize the effects of dehydration on:
• Cardiovascular dynamics
• Temperature regulation
• Exercise performance
 Adding electrolytes aids in:
• Maintaining thirst mechanism
• Reducing the risk of hyponatremia

44. Carbohydrate-Electrolyte Beverages
 The ideal hydration solution contains between 5% and
8% carbohydrates.
 This permits carbohydrate replenishment without
adversely affecting fluid balance and
thermoregulation.
 Maintains glucose metabolism and preserves glycogen
during prolonged exercise

45. Hydration during Exercise
 Adding moderate amounts of sodium to the ingested
fluid helps to maintain plasma sodium concentration.
 This benefits the ultra-endurance athlete at risk for
hyponatremia.
 Maintaining plasma osmolality with added sodium in
the hydration beverage reduces urine output and
sustains the sodium-dependent osmotic drive to
drink.

47. High-Fat Diets
 Conflicting research findings
 Detrimental health risks are possible.
 Heath risks may not apply to athletes.
 Significant restrictions in fat impair exercise endurance.