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Finish First Insider, Issue #72
August 31, 2009
Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.
Sports Nutrition GuidelinesBy Coach J. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist
I recently finished a graduate class about exercise nutrition and I wanted to share some of the information that I was able to take with me from my studies. I want to remind you that I am not a sports nutritionist or dietitian so I am not an expert on this subject, and am only providing general information for your benefit. If you wish to obtain more specific information, a detailed dietary analysis, or a suggested meal plan, then I suggest you contact the Finish First Sports Performance sports nutrition advisor, Heather Mangieri (http://www.finishfirstsports.com/sports-nutrition.html).
All of the information provided by me in this short article is from the text (primarily Table 5.1, page 44) that accompanies the online course by Human Kinetics titled “Advanced Exercise Nutrition,” authored by Marie Dunford, PhD, RD (2007).
In terms of energy (or calories), for strength-trained athletes, it is recommended that the athlete consumes 30-60 calories per kilogram of body weight per day. Exercise type, duration, and intensity are just a few things that affect the number of calories need to provide sufficient energy for optimal performance. (Athletes who do not consume enough calories will not be able to perform optimally). For example, an athlete who practices daily for an hour, plus strength trains 3 days each week for one hour at a higher intensity, would typically fall in the higher end of the range. Let’s say this athlete is 220lbs, or 100kg. At a need of 45 calories per kilogram of body weight per day, this athlete would need to consume approximately 4500 calories to maintain his/her weight and function optimally.
In terms of energy, three nutrients are capable of providing energy for the athlete: carbohydrates, proteins, and fats. Carbohydrates provide about 4 calories of energy per gram. Proteins also provide about 4 calories of energy per gram, and fats provide about 9 calories of energy per gram. While fats may provide the most energy per gram, the human body prefers and is designed to use carbohydrates as the primary source of energy (fuel) for exercise.
It is recommended that strength trained athletes consume between 5-7 grams of carbohydrate per kilogram of body weight per day for high intensity, short duration training. As much as 8-10 grams per kilogram of body weight per day may be needed to support prolonged training.
It is recommended that between 1.4 and 1.7 grams of protein per kilogram of body weight per day be consumed by strength trained athletes for sufficient tissue repair and additional functions.
And, lastly, at least 1.0 gram of fat per kilogram of body weight per day is recommended to be sufficient enough to meet energy needs for strength trained athletes.
Knowing how many calories are needed and how many calories are being consumed from each of the nutrient groups allows the sports nutritionist to provide detailed recommendations for the desired changes and to support optimal performance. If you would like more information about what a sports nutritionist can do for you, please contact Jeremy at 412-787-5070 or email Heather Mangieri at email@example.com.
Chocolate Milk WINS Again as Post-Exercise Recovery DrinkBy: Heather R Mangieri, MS, RD, CSSD, LDN Finish First Sports Performance Nutrition Advisor
It’s not new news that flavored milk has a favorable carbohydrate and protein content when used as a post-exercise recovery aid. If you’ve heard me talk on recovery nutrition or you’ve read any of my articles on the subject, then you are already aware of the benefits that milk (especially flavored milk) has to offer. Now, another study, published in the Journal, Applied Physiology, Nutrition & Metabolism, found that over three experimental trials, trained cyclists consuming chocolate milk sustained exercise for longer than with other carbohydrate and fluid replacements drink. The study, which was funded jointly by Mars UK and Runner’s World Magazine, adds to the growing body of research into the potential benefits of milk in post exercise hydration and recovery when compared to commercial sports drinks.
Researchers from the School of Psychology and Sports Sciences at Northumbria University, England recruited nine-male experienced cyclists to determine how chocolate milk would impact the muscles during glycogen-depleting exercise. The participants completed three experimental trials, using a washout period of one week between trials (1). The testing included the comparison of chocolate milk (Mars, Inc., U.K.), Gatorade (referred to in the study as a fluid replacement drink) and Endurox R4 (referred to in the study as the carbohydrate replacement drink). The three experimental trials were studied in a randomized counter-balanced order, consisting of a glycogen-depleting trial, a 4-hour recovery period and a cycle to exhaustion at 70% power at maximal oxygen uptake (1). Participants consumed the beverage at 0 and 2 hours into the recovery period, at which time they were given a set of 11 questions aimed to determine their mood and appetite. After the four hour recovery period, the participants began the endurance capacity trial. The results showed participants cycled 51% and 43% longer after ingesting chocolate milk than after ingesting the Endurox or Gatorade, respectively. The conclusion of the study was that chocolate milk is an effective recovery aid after prolonged endurance exercise for subsequent exercise at low-moderate intensities (1).
So what does this mean for an athlete? It means you have another choice in a recovery beverage. Determining what the best recovery fuel is will vary for each individual athlete. For example, what is your recovery period? If you are not competing or working out again soon, Endurox may still be a great choice. Since Endurox contains a higher percentage of complex carbohydrates, it may not be the best choice for back to back competitions. In that case, chocolate milk may be better. Some individuals may not tolerate dairy products at all or immediately following exercise. In that case, Gatorade may be better. The bottom line is there is not one BEST recovery product, but a recommendation on the best distribution of nutrients for recovery. Be sure to know your nutrient needs then experiment to determine what works best for you.
For more information regarding this study, view the full publication:
1.) Thomas, Kevin, Morris, Penelope, Stevenson, Emma. Improved endurance capacity following chocolate milk consumption compared to 2 commercially available sports drinks. Appl. Physiol. Nutr. Metab.34:78-82(2009).
New Fall Hours of OperationThe hours of operation at the World Training Headquarters will be changing, effective August 17, 2009.
During the week of August 31st, the facility will open at 2pm and close at 7pm, Monday - Friday, and tentatively from 9am - Noon on Saturday (by appointment only as usual)--no walk-ins!
If you have any questions, please call 412-787-5070. We look forward to a great fall and winter sports season for the Finish First Sports Performance athletes who have been working hard all summer!
ALL ATHLETES MUST SCHEDULEDue to the volume of athletes currently using the Finish First Sports Performance world training headquarters, all athletes are required to schedule all sessions prior to arrival. In the future, if an athlete shows up without first scheduling for a session, there is no guarantee that s/he will be able to use the facility at that time. If the facility is at capacity, the athlete will need to come back for his/her session at a later time. At Finish First Sports Performance, we are taking all measures necessary to prevent overcrowding and help ensure the safety of the athletes and the quality of the programs. We appreciate your understanding and look forward to continuing to serve you.
How to Schedule Workouts Using the Online SystemDue to the volume of athletes currently using the training facility, and the expected returning college athletes over the summer, you will need to begin scheduling your workout sessions in advance. It is recommended that you do so online. The Finish First Sports Performance coaches will have access to the sessions calendar to see when you are scheduled. When you arrive to the facility, it is also important to use your fingerprint to check in to the system. Below, you will find the correct way to schedule online. It is also now possible to make payments online, and check your training history. Please call if you have any questions.
1. Go to www.finishfirstsports.com
2. Scroll down the left and under “Additional Services” you will see MEMBER LOGIN—click on that
3. A new window should pop up and on that window click on ATHLETE
4. Unless you have logged into the system before, your login ID is: last name-first name, and your password is: last name. So for John Smith, his login ID would be smith-john, and his password would be smith. You will be prompted to change your password so that only you may know it—write it down and don’t forget it—if you do forget it, please let Jeremy know so he can reset it.
5. Once logged in, on main screen you will see a box/button on the right titled “REGISTER FOR CLASSES”—click on this.
6. You can register or change your scheduled time up to 6 hours before the session. Any changes that need to be made within 6 hours of the session need to be made by calling Jeremy at 412-787-5070.
The online system works best with Internet Explorer (most recent version).
Motivational Quotes"To eat is a necessity, but to eat intelligently is an art."
-- La Rochefoucauld
"A man's health can be judged by which he takes two at a time - pills or stairs."
"Those who cannot change their minds cannot change anything."
"The highest form of ignorance is to reject something you know nothing about."
Thank You for Your Support
Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.
Should you have any specific article requests or questions, email me at firstname.lastname@example.org. Please visit www.finishfirstsports.com for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.
Yours In Training,
Coach Jeremy S. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
For Finish First Insider backissues #1 - 29, click here
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