1. 12/4/12
1
The
Role
of
Nutri.on
in
Exercise
and
Training
Nanna
L.
Meyer,
PhD,
RD,
CSSD,
FACSM
University
of
Colorado
Yearly Plan – Monthly Plan – Weekly Plan
Weight Management, Environmental Factors, Individual areas…
Adjustment:
Energy
Macronutrients
Micronutrients
Fluids
Supplements
Easy
Moderate
Hard
Competition
Recovery
Periodized
Training?
Periodized
Nutri.on!
Yearly Plan – Monthly Plan – Weekly Plan
Weight Management, Environmental Factors, Individual areas…
Adjustment:
Energy
Macronutrients
Micronutrients
Fluids
Supplements
Health
Fitness
Performance
Nutri.on
for
Health,
Fitness,
and
Performance
What’s
The
Goal?
1. Mee.ng
individual
needs
2. SeHng
goals
3. Integra.ng
individual’s
life
Energy
Need?
Weight
Management?
Health
Fitness
Performance
Daily
Meals:
Health
&
Weight
Management
• USDA
MyPlate
– www.choosemyplate.gov
• Volumetrics
– www.volumetricseaKngplan.com
hLp://www.choosemyplate.gov/
Healthy,
Fitness,
and
Performance
Plates
Courtesy
of
N.
Meyer,
PhD,
RD
and
K.
Frushour
Student
in
Sport
Nutri;on
Graduate
Program
University
of
Colorado,
Colorado
Springs
And
Sport
Die;;ans,
United
States
Olympic
CommiEee

2. 12/4/12
2
Examples
Fueling
During
Exercise
• Health
(walk/
hike)
– Water
– Fresh
fruit
– Homemade
Granola
bits
• Fitness
(gym
workout
60-­‐90
min)
– Diluted
sport
drink
– Granola
bar
– Blocs
• Performance
(>90
min;
high
intensity)
– Sport
drink
– Gels,
blocs
– Sport
bar
Drink
according
to
thirst.
Eat
when
hungry!
Drink
according
to
sweat
rate
(every
~20
min).
May
use
extras
if
>60
min.
Drink
according
to
sweat
rate
(every
~20
min).
May
use
extras
to
increase
carbohydrate
availability
Sport
Drink
RECOVERY…
+
SNACK
within
30-­‐60
min
Immediate
Recovery
for
Repe..ve
High
Performance!
Within
30
to
60
min
next
meal
Sports Drink
RECOVERY…
+ SNACK
30-60 min
Recovery
con.nues
Carbs
Protein
Fluid
Electrolytes
Food
Fluids
Food
Fluids
Food
Fluids
30-60 min 30-60 min
Examples
Fueling
A`er
Exercise
• Health
– Water
– Meal
• Fitness
– Diluted
sport
drink
or
water
– Smoothie
w/
milk
&
yogurt
• Performance
– Sport
drink
– Flavored
milk
beverage
– Or
recovery
mix
Drink
according
to
thirst.
Eat
when
hungry!
Replace
fluid
according
to
sweat
rate.
Ingest
smoothie
as
soon
as
possible
Replace
fluid
according
to
sweat
rate.
Ingest
flavored
milk
as
soon
as
possible.
“Put
Your
Hands
On
Food”
Skill
Building
• Kitchen
&
Garden
Camps
• Shopping
• Pantry
Inventory!
• BudgeKng
– Buying
seasonal/local
• Cooking
schedule
Cooking
at
home
Learning
how
to
grow
and
cook
food!
Learning
where
and
how
to
shop
and
source
food!
Nutrient-­‐Packed,
Colorful,
Flavorful
COLOR
All
produce,
especially
seasonally,
locally,
organically
grown
Athlete’s
Salad
Adding
Fruit
Salsa
Adding
Dark
Leafy
Greens
FLAVOR
Salt, Pepper,
Herbs, Spices
Pesto, Capers,
Olives,
Mustard, Hard
Cheeses,
Vinegars, Oils

3. 12/4/12
3
Op.mal
Energy
for
Performance
&
Health
EXERCISER
OR
SEDENTARY
• EaKng
too
much
for
opKmal
health
ATHLETES
&
ACTIVE
INDIVIDUALS
• Not
eaKng
enough
for
opKmal
health
• Not
eaKng
enough
for
opKmal
performance
Energy
Availability
2800
kcal
–
1500
kcal
=
1300
kcal
Loucks,
2004
Enough
to
maintain
basic
physiologic
func.on
and
health?
ENERGY
INTAKE
EXERCISE
ENERGY
EXPENDITURE
2800
kcal
1500
kcal
Bone
Health
in
Ac.ve
Individuals
• 5-­‐30%
greater
BMD
in
athletes
vs
control
– Can
reduce
fracture
risk
by
50
-­‐
80%
-10
-5
0
5
10
15
20
25
Non-weight
bearing
Low impact Moderate
impact
High impact Weight
training
Athletes Physically Active
For
review
see:
Nichols
et
al.,
2007
%
difference
in
BMD
-30
-25
-20
-15
-10
-5
0
%aBMDofcontrolvalueatlumbarspine
• 10-­‐20%
lower
BMD
in
athletes
with
menstrual
dysfuncKon
– Increases
stress
fracture
risk
by
2-­‐4x
healthy
The
Female
Athlete
Triad
American
College
of
Sports
Medicine
Posi.on
2007
Low
Energy
Availability
w/
or
w/o
Ea.ng
Disorder
Reduced
Energy
Availability
w/
or
w/o
Disordered
Ea.ng
Op.mal
Energy
Availability
Low
Bone
Mass
Osteoporosis
Func.onal
Hypothalamic
Amenorrhea
Op.mal
Bone
Health
Subclinical
Menstrual
Disorders
Normal
Menstrua.on
HEALTHY
ILLILL