For the purposes of this blog, we
will touch on 3 main things. Protein
intake, hydration and caffeine intake.
Protein:
Depending on the research you
read, there is a variance in the recommended daily intake for athletics. This ranges between 1.0 to 2.0 grams/Kg body
weight. No matter what one you read, the need is based on physical
demands on the body and need for protein for mm tissue repair. For
example, a 205 lb. athlete’s body weight is converted to 93.2 Kg (205 lb/2.2
kg/lb) and may require 140 to 185 grams protein/day. If that athlete is performing
more physically demanding activities, then they may tend to go on the higher
side of protein intake (185 grams/day). Knowing this, there are a couple
of things to consider:
·
Best
protein load is first thing in the AM. When you wake, your body is in a
catabolic state (breaking down protein), so it is starving for protein.
If you work out in this state, it will break down mm tissue for energy.
So, a protein load prior.
o
This
must be done at least 30 min prior. If done just before or during
initiation of exercise, it is not absorbed. With the initiation
of exercise, blood flow is deverted to the exercising muscles and flow to the
gut is reduced by 60-70% within 10 min of initiation of exercise. So if
you drink protein right before you work out or during your initial part, minimal
protein is absorbed. This is one reason you will experience bloating, gas
and belching.
o
If
using a protein supplement and using just 45 min prior to your exercise, you
need to make it with water only. In
order for your protein load to be absorbed as fast as possible, making it with
water allows for faster digestion. Making it wiith milk or juice will
slow the absorption rate by 50%.
·
Second
best protein load is 30 min after you work out. For fastest absorption, this
should also be liquid in nature as this will expedite the absorption
rate. The best protein load for post workout….chocolate milk. Low
fat or skim. Current research shows this is the very best. Should
be in the 20-30 gram range.
·
Rest
of your protein loads should be balanced throughout the day and spread over
total of 5-6 total meals in a day. This
allow moderate consumption throughout the day and aids in maintaining higher
metabolism.
Hydration:
One of the least understood nutrients is
water. It is essential building block
and aids with soft tissue repair, hydration of skin, viscosity of the blood and
chemical environment. Hydration levels
should be .5 to 1.0 oz/lb body weight. This again depends on exercise
levels, time of the year and nutrition. So, for the 205 lb athlete above,
this equates to about a gal and a ½ a day. That is 192 ounces (128 per
gallon). Water is the MOST IMPORTANT nutrient you can add.
·
If
you protein intake is in the range high (1.2 to 2.0 grams/lb body weight), then
you need to make sure you are sufficiently hydrated. Several reasons:
o
High
protein loads lead to higher BUN (bilirubin, urea, nitrogen) levels. This
is a sign of wear and tear on the kidneys. If you are taking really high
protein and NOT balancing with water, you risk kidney problems and this will be
reflected in high BUN ratios.
·
The
hydrogen from H2O is cleaved off to neutralize the chemical environment.
High protein and dehydration leads to higher PH levels. This slows and in
extreme cases, prevents mm repair. Since chemical reactions run by
enzymes, the enzyme is deactivated or
slowed with small elevations in PH. So hydration is needed to neutralize
the environment and aid in building tissue.
·
Working
out dehydrates. High protein dehydrates. Combined is direct impact
on mm building and performance. Studies show as little as 1% dehydration
results in 10% decrease in athletic performance. Easiest indicator of
hydration is your urine. If dark yellow, has an odor then you are 15%
dehydrated or greater. We have had several teams use the chart here and
post above the urinals: “what are you doing for your performance today”. This
has been a major motivator in influencing behavior on hydration amongst
players.
Caffeine:
Caffeine has both positive and negative
impacts. As a supplement to your
training, it can be beneficial. But in
the US, most athletes over use caffeine.
Caffeine is a diuretic so it makes you lose water (it dehydrates you).
Recommended daily dose of caffeine is 420 mg/day. Average American gets 800
to 1600 mg/day. That is 2 to four times the recommended daily does. Most of the time athletes don’t realize the
de-caffeinated coffee and drinks they have still have caffeine. Other products with caffeine include:
·
Energy
drinks
·
Chocolate
·
Over
counter pain relievers
·
Caffeine
flavored ice cream and yogurt
·
Crystal
light
The alternative, cold water. For every 10 mg over is one extra ounce of
water one should consume. Drinking water
cold also aids in metabolism due to the extra energy that is needed to warm the
water up. Besides on a hot day, nothing
is more refreshing than a nice cold glass of water.
About the
author: Trent Nessler, PT, DPT, MPT is CEO/Founder of Accelerated Conditioning and Learning (A.C.L.,
LLC). A.C.L., LLC is the developer of the
Dynamic
Movement Assessment™ and Fatigue Dynamic Movement Assessment™,
which are athletic biomechanical analysis shown to reduce injuries and improve
performance in athletics. Trent is also
Associate Editor for the International Journal of Athletic Training and Therapy
and member of the USA Cheer Safety Council.
For more information, he can be contacted at info@aclprogram.com.
References:
1.
Guyton’s Textbook of Medical Physiology
2.
American Journal of Epidemiology in 2002
3. Walsh, R; Noakes, T; Hawley, J; Dennis, S. Impaired High-Intensity Cycling Performance Time at Low Levels of Dehydration, Int J Sports Med 1994; 15(7): 392-398
4. NOAA, National Weather Service Office of Climate, Water, and Weather Services; “Heat: A Major Killer,” 1325 East West Highway, Silver Spring, MD 20910 web site http://www.nws.noaa.gov/om/heat/index.shtml;
5. Going Long: Training for Ironman Distance Triathlons, Joe Friel and Gordon Byrn, The Ultrafit Training Series, Velo Press, 2003, pages 10, 187.
6. Robson, David, “The World’s #1 Drug of Choice: Caffeine and Its Effects” BodyBuilding.com Web site, http://www.bodybuilding.com/fun/drobson188.htm
7. Chan, J; Knutsen, S; Blix, G; Lee, G; Fraser, G. Water, Other Fluids, and Fatal Coronary Heart Disease: The Adventist Health Study Am. J. Epidemiol. (2002) 155(9): 827-833
8. Hammer Nutrition, LTD Website. 2011. http://www.hammernutrition.com/knowledge/the-hammer-nutrition-fuels-what-they-are-and-how-to-use-them.1252.html?sect=essential-knowledge-section
9. Journal of Strength & Conditioning Research: April 2010 - Volume 24 - Issue 4 - pp 1125-113
No comments:
Post a Comment