Nutrition for

Performance
LCDR Lauren Trocchio, RD, CSSD, LD, USCGR
Registered Dietitian
Certified Specialist in Sports Dietetics
Why think about nutrition?
Maximize
workouts
(endurance,
strength, focus)

Prevent or heal Improve muscle

injury repair & growth

NUTRITION
Improve or
prevent
Prevent illness
gastrointestinal
problems

Improve or
Weight or body maintain health
composition parameters
changes (blood sugar,
cholesterol, blood
pressure)
Daily vs Workout/Competition Fueling

-Aristotle

Our best results are with a consistent, balanced approach.

Factors to consider for fueling recommendations….

 What type of activity?

Endurance vs speed
Cardio vs strength 10 miles
tempo
Individual vs team Intervals Strength, 3 miles
yoga recovery

 What is the frequency?

Daily vs twice daily vs 3-4 days per week

 What is the intensity?

Low vs moderate vs high

 What is the goal?

Weight loss vs weight/muscle gain
Improved strength vs improved endurance vs increased speed
Competition vs recreation
 The Basics of Energy Use in the Body

ATP

Phosphagen System Anaerobic Aerobic

(ATP/phosphocreatine) (glycogen/glucose) (glucose/fat)
< 10-15 second bursts 15 second – 2-3 minutes Continuous
Needs time (minutes) to Limited by lactate threshold, “Endless” supply from fat
replenish stored carbs, & ongoing intake
Sprints Tempo work Walking
Weight lifting HIIT Endurance
“Fast breaks” Intermittent team sports run/cycling/swimming
(soccer, basketball) Daily life – organs, etc.

How to fuel depends on the system used, and the system used depends on the type
5
of activity.
 Energy Needs of Individuals

100%
• Planned exercise
• Movements necessary for daily living
% Daily Energy Expenditure

(dressing, walking to class, etc.)

• Fidgeting, shivering, etc.

• Energy cost for food metabolism

• Effected by type of macronutrient

• Genetic
• Altered with body composition
• Decreases with age
• Basic body functions (respiration,
heart rate, etc.)

0%
Adapted from Clinical Sports Nutrition, Louise Burke and Vicki Deakin
 Determining Energy Needs
(Harris Benedict)

Females BMR (kcal):

655 + 9.56 (weight in kilograms) + 1.85 (height in centimeters) – 4.68 (age)

Males BMR (kcal):

66.5 + 13.75 (weight in kilograms) + 5.0 (height in centimeters) – 6.78 (age)

(weight in kilograms = weight in lbs/2.2)

(height in centimeters = height in inches x 2.54)

Total Daily Energy Needs = BMR * Activity factor

Activity Factor Description

1.2 Sedentary
1.375 Light exercise/sports 1-3 days/week
1.55 Moderate exercise/sports 3-5 days/week
1.725 Hard exercise/sports 6-7 days/week
1.9 Very hard exercise/sports and physical job or daily double workouts
The Plate Guideline
A visual proportion guide of nutrient needs
 The Active Individual’s Plate

Lean Lean Quality Lean

Protein Quality Protein Carbs Protein
Carbs
Quality Healthy Healthy Healthy
Carbs Fats Fats Fats

Non-starchy Non-starchy
Non-starchy
Vegetables Vegetables
Vegetables

 Endurance activities:  Endurance activities: 5k-  Recreational activities:

marathon, century cycling, 10k running, sprint walking, 30 min cardio 3-4
half/full IM triathlon, 2+ triathlon, 1-2 hours team times weekly
hours of team sport sport  Smaller individual trying to
 Twice daily workouts  Larger individual trying to lose weight
 Smaller individual trying to lose weight  With reduced calories,
gain weight need higher protein
 Quality Carbohydrates
Body’s use of carbs

Carbs stored as glycogen in muscle

Exercise intensity and liver, but limited capacity.

 Energy source
 Essential for bursts of energy
 Delays fatigue
 Aids focus (blood sugar)

10
 Quality Carbohydrates ~1 ½ - 2 cups

• Potatoes/sweet potatoes
• Brown rice
• Quinoa
• Barley
• Whole grain pasta ~1 – 1 ½ cups
• Whole grain bread
• Oatmeal/cereal
• Fruit (fresh, frozen, or canned in fruit juice)
• Tortillas
• Corn
• Butternut or acorn squash
• Beans ~ ½ cup
• Low-fat dairy (milk, yogurt)
 Power-Packed Protein
 Very “specialized”
 Muscle and tissue growth and repair – Recovery!
 No storage
 Protein is the building block – carbs are the energy
that allow the muscle to do the work to grow

11 AM 6 PM
• 20-30 • 20-30
grams • 20-30 grams • 20-30
grams grams
7 AM 2 PM

Ex. 150lb runner 3-4 oz

 95-105 grams/day 20-30 grams protein
12
 Power-Packed Protein
~3-4 oz

• Fish
• Chicken, turkey
• Lean cuts of pork or beef
• Low-fat dairy (milk, yogurt, cottage
cheese, cheese)
• Soy (tofu, soy milk, edamame) ~3-4 oz
• Beans, lentils
• Nuts, seeds
• Eggs

~ 5-6 oz

13
 Vegetables

Vitamins Help access energy, muscle

Minerals (electrolytes) contractions, heart rate

Fiber
Water
Phytochemicals
(antioxidants)

14
 Vegetables
~1 cup
• Spinach • Celery
• Broccoli • Mushrooms
• Carrots • Cucumber
• Tomatoes • Cabbage
• Cauliflower • Eggplant
• Asparagus • Zucchini ~1- 1 ½ cups
• Peppers • Onion
• Green beans

~ 1 ½ - 2 cups

On a sandwich
In pasta dishes or lasagna
On a pizza
Grilled, sauteed, roasted
15
 Healthy Fats
~1 – 1 ½ tbsp
• Olive oil
• Canola oil
• Walnuts
• Avocado
• Almonds
• Flax seeds/oil
• Fatty fish (salmon, ~1 tbsp
mackerel, sardines)

~ 1-2 tsp
 Aim for more monounsaturated and
omega-3s (polyunsaturated)

 Minimize:
Packaged baked goods, full-fat dairy,
fried foods, “fatty” meats 16
Meals that take less than 10 minutes…
Hydration
Understanding fluid needs
 Hydration Around Workouts & Races

Drink based on thirst Drink based on schedule

• I’m a recreational exerciser • I do races and workouts > 1 hour in length

• I do races and workouts < 1 hour in length • I’m a heavy sweater
• I do more than one workout per day
• I have a strenuous job and I work out
 Hydration Around Workouts & Races

• Individualize your fluid needs

• “Sweat test”
• Changes with environmentals
• Avoid dehydration OR hyponatremia

• Replace electrolytes
• Sodium lost the most (genetic, temps)
• 500 mg – 2000 mg per liter (2 lbs) of sweat

• Carbs and electrolytes help retain fluid (pre,

during, and post)

• Every 1 lb lost during workout, replace with 20-

24 oz
 Daily Hydration
• Most active individuals need 0.5 – 1 oz per lb

• Varies based on workouts, environmentals, genetics

• Keep desirable fluids accessible throughout the day

• Keep sports drinks for workouts or strenuous outdoor work in the heat (not general fluid intake)

• Monitor urine color

URINE COLOR Not too much….

Just right.

Not too little…

Fueling Around Races
and Workouts
Timing your fueling needs
Race & Workout Fueling
3-4 Hours Before 30-90 Minutes Before
-”Balanced” meal – carb, fat, protein -Carbohydrate-rich snack (strength
workouts may benefit from some protein)
-Limit high fiber or fat content if
experience GI problems -Avoid high fat or fiber

-Hydrate 16-20 oz over 1-2 hours or -Hydrate as necessary  8-12 oz or per

ideally individual plan plan

-Use sports drinks or salty items if heavy

sweater or hot environment

Example:
Fig Newtons, sports drink, English muffin
with jam, banana, yogurt, bagel
Practice your plan!
 Workout-specific Pre-Fueling
 Length of workout
 <75 minutes: Carbs before not as important
 >75 minutes: Carbs before important

 Time of day
 Morning: Challenge to eat before workout
 Afternoon: May have missed meals/snacks with daily schedule

 Type of workout
 High intensity: Carbs before important
 Low intensity: Carbs before not as important (unless length of workout)

 Gastro discomfort
 Eating before may or may not bother stomach – individualized

Not eating carbs directly before a workout may contribute to using more fat for energy – okay
with low intensity & shorter workouts. This requires adaptation. Pay attention to fatigue.
 Race & Workout Fueling
During (Workout> 60 minutes)
-Electrolytes
Example:
-Hydrate based on sweat rate (or 4-8oz per 15 min) Sip water bottle at the gym,
carry small handheld bottles
-Sports drinks, gels, chews (for workouts greater than on long runs (refill at fountains)
60 min or if didn’t fuel well before)
Practice your plan!
-Sports drink may be most practical (carb,
electrolytes, fluid)

Length Carbohydrates (g) Example

< 90 minutes None (or sips) n/a

90 minutes – 2.5 hours 30-60 g/hr 16 oz sports drink + 1 gu (hourly)

> 2.5 hours 60-90 g/hr 24 oz sports + 1 cup pretzels

 Race & Workout Fueling
Recovery (within 30-60 minutes)
-Roughly 0.5 grams carbohydrate per lb
of body weight (endurance)

-20-30 grams protein

-20-24 oz fluid for every lb lost

• Critical for muscle recovery and immune system

• Fluid and electrolytes important
• Endurance vs strength only changes carb recommendation

Ex. 150 lb runner

8 oz chocolate milk + ½ PB&J sandwich + apple
 Sample Daily Plan
(150lb Runner) MEAL PLAN
Pre-Workout (run) 1 English muffin
1 tsp jam
Water
Post-workout/Breakfast 2 eggs
1 cup oatmeal made with milk
1 cup melon
Lunch Black bean veggie burger in whole wheat pita
Spinach, onions, tomatoes
½ Avocado
1 orange
Afternoon Snack/Pre-workout 1 banana
Small handful almonds
Post-workout 12 oz chocolate milk
Pear
Dinner 4 oz salmon (made with olive oil)
1 large sweet potato (with 1-2 tsp butter)
1 cup steamed broccoli
Body Composition &
Weight
Creating healthy change
 Healthy Weight Gain

Protein Strength work

(amino acids) Energy (carbs, fats)
A ton of “bricks” doesn’t build muscle – it requires carbs to do the strength work

Carbs SPARE protein from being used as energy

 Healthy Weight Gain

 Roughly same protein intake

 Increase carbohydrates, healthy fats

 Eat frequently throughout the day (every 2-3 hours)

 Add calories to foods/meals you already like

 Extra peanut butter, additional slice of bread, double rice in a burrito

 Look at genetics
 Healthy Weight Loss

Calorie deficit Strength and Adequate

(500-750 cardio protein intake
cal/day) training

 Fast weight loss (>1-2 lbs/week) results in more muscle loss

 Avoid fads, eliminating entire food groups, or restrictive

approach  contribute to “yo-yo” dieting
 Healthy Weight Loss

 Slightly higher protein intake

 Decrease carbohydrates, time intake around a workout

 May decrease fats

 Avoid skipping meals – aim for something every 3-4 hours

 Look at genetics
Dietary Supplements
Being a smart supplement user
 Dietary Supplements Defined
A dietary supplement is “a product (other than tobacco)
intended to supplement the diet that bears or contains
one or more” dietary ingredients.
21 USC 321(ff)

• A vitamin, mineral or amino acid (whether a concentrate, metabolite, constituent, extract,

or combination)
• An herb or other botanical (whether a concentrate, metabolite, constituent, extract, or
combination)
• Enzymes, organ tissues, glandulars

It CANNOT contain a drug as defined by the FDA.

 Regulation

This is
regulated
differently
than this.

• Company is responsible for safety and

• Variety of inspection and safety
substantiation of claims
programs conducted by FDA, USDA,
• No pre-market approval or testing by
and state/local inspection teams
FDA
• FDA responsible for proving unsafe once
on the market
One cannot subsist on supplements alone…
 Concerns

• Contains ingredient NOT on the label

• DOES NOT contain ingredients listed on the label
• Toxins/chemicals from manufacturing process
• Scientifically unsubstantiated health claims
• Medication interaction
• $$$$
 Only take a supplement if both:

• Stick with 3rd party tested supplements • Talk to a dietitian

• NSF Certified for Sport
• USP • Human Performance Resource Center:
• Informed Choice http://hprc-online.org/dietary-
supplements

• Office of Dietary Supplements:

https://ods.od.nih.gov/factsheets/list-all/

• Consumer Labs, research studies

• Talk to a dietitian or physician before
starting a supplement • Few researched, effective (safe) supps:
• Caffeine
• USADA Supplement 411: • Creatine
http://www.usada.org/substances/supple • Whey protein
ment-411/ • Leucine
• Beta-alanine
• Human Performance Resource Center: • Sodium bicarbonate
http://hprc-online.org/dietary- • Vitamins/minerals (if deficient)
supplements/opss
 Questions?

Lauren Trocchio, RD, CSSD, LD

 Survey
It is requested you go to the link below and complete
the short 7 question survey.
• https://surveys.uscg.mil/Community/se.ashx?s=6F20F7
743AEEFAEA

If you have any questions or concerns about this webinar, or the

CG Health Promotion Program, please do not hesitate to contact
me. Thank you for all that you do.
Sincerely,
Tim Merrell
202-475-5146
TIMOTHY.M.MERRELL@USCG.MIL