Here are my notres from a presentation by Kelly Anne Erdmann from the Canadian Sport Centre Calgary on her research into the nutritional habits of Canadian Olympians
Take home messages
- Sources of dietary information for athletes
- Family and friends
- Strength trainers
- Team mates
- Coaches
…14. Dietitians!!!
- Men and women 300 kcal below optimal level based on energy expenditure estimates
- For women <300 kcal below optimal results in elevated risk of amenorrhea
Dietary considerations: macronutrients
CHO 50-55%
- Low % re optimal is due to higher overall caloric intake
- 6 g/kg body weight is ideal
- Endurance athletes needs more than 6 g/kg; at 20+ hrs of training 10 g/kg
PRO 15-35%
- 1.2-1.4 g/kg
- Adequate protein intake
FAT 20-25%
- 1 g/kg
- Adequate fat intake
Quantity of caloric intake is sufficient for many athletes
Timing of intake needs more careful monitoring to optimize refueling and recovery strategies
Dietary considerations: Micronutrients
Low levels: B9 and Ca
- Folate (B9) for immune system
- Calcium for women
Above “tolerable” levels: B3, D, Mg, Zn
- B3 (Niacin) = facial flushing
- D no known side effects
- Magnesium diarrhea
- Zinc part or iron-copper-zinc negative feed-forward cycle
High performance considerations
Awareness of CHO deficiency signs
- Poor recovery
- Heavy muscles
- Lower lactate production and loss of power at peak aerobic power and higher
- Loss of lean body mass
- Increase of fat mass (CHO needed to burn fat)
