Nutrition for Performance

NUTRITION FOR PERFORMANCE Andre Mattson BS, MS, RSCC, CSCS, CPT, CES, XPS Professor of Exercise Science Strength & Conditioning Coach

Disclaimer  I am a strength and conditioning coach and a professor of exercise science. I have several degrees and certifications within performance.  I do not have any nutrition degrees or certifications. What I do have is an extensive amount of knowledge which I have gained through research and books.  This presentation is my biased perspective on what the ideal diet would be based on all experiences and accumulation of information.

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Introduction To Nutrition • Nutrition: The processes of ingestion, digestion, absorption, and metabolism of food and the subsequent assimilation of nutrient materials into the tissues. • Nutrients (Vitamins & Minerals) • Vitamins are organic, and minerals and trace elements are inorganic compounds • A substance found in food that performs one or more specific functions in the body. • General functions of nutrients • Promotion of growth and development • Supply energy: Carbohydrates, lipids, proteins • Regulation of metabolism

Importance Of Nutrition Credit: EXOS XPS

Food Facts  Food is composed of 3 macronutrients:  Protein  Carbohydrates  Fat  Food is categorized into 3 functions:  Protect  Prevent  Build

Food Facts Credit: EXOS XPS

Food Facts Credit: EXOS XPS

Food Facts Credit: EXOS XPS

Food Facts Wild Caught Fish Grass-Fed Meat Grass-Fed Raw Dairy Free Range Eggs Credit: EXOS XPS

What is Inflammation? Inflammation is Each cell contains exosomes. the body’s Exosomes act as \"emergency immune system’s signals\" that bring in your response to an body's immune cells, hormones irritant. and nutrients to fix the Inflammation problem. They are the tissue’s protects the body SOS signaling device. from harm. There are Let’s say you just sprained your two types: acute and ankle, causing an acute chronic. inflammatory response. Your immune system dispatches an army of white blood cells to surround and protect the area, which creates visible redness and swelling. The process works similarly if you have an infection like the flu or pneumonia. Under these circumstances, inflammation is essential—without it, injuries could linger, and simple infections could be deadly.

Inflammation  As an athlete or frequent exerciser, you are already creating a ton of inflammation in your body due to the breakdown and rebuilding of muscle tissue, and other connective tissues. Pairing inflammation caused by bad nutrition and hard training puts the body under a lot of stress and it cannot take care of all its healing duties.  This is a huge contributor to tendinitis. “itis” meaning inflammation. An athlete is under constant load, so it is crucial to decrease the amount of healing tasks the body has to take care of.

When does inflammation become bad?  Chronic inflammation can also occur in response to other unwanted substances in the body, such as toxins from unhealthy foods.  If the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can become problematic.  Let’s say you have increased your practice time from 10 hours a week to 15 hours a week. This will create more load through the body, which will lead to more inflammation. If you are dealing with this much stress and do not take the necessary steps for optimal recovery, such as eating clean and sleeping well, you can develop something called “tendinitis”.  A healthy diet and lifestyle can help keep inflammation under control and ensure that side- affects such as tendinitis do not occur.

Pro-inflammatory foods Corn and Pasteurized Refined Conventional soybean oils dairy carbohydrates meat Sugars Trans fats Alcohol Gluten

How do you limit inflammation? Load up on anti-inflammatory foods. Cut back or eliminate inflammatory foods. Control blood sugar. Eat foods lower on the glycemic index Sleep between 7-10 hours. Use recovery modalities. Cold, Normatec, Foam Rolling, Active Recovery, Manage stress. Cupping, Scraping, Needling, Manual Work

Anti-inflammatory foods Fruits Fermented Nuts & Foods Seeds Grass-Fed Oils Meat Wild Caught Vegetables Fish Leafy Spices & Greens Herbs

What are the benefits of low inflammation? Decreased Decreased risk of Reduction in Better blood symptoms of obesity, heart inflammatory sugar, disease, markers in your arthritis, diabetes, blood (exosome cholesterol, and inflammatory depression, triglyceride levels bowel syndrome, cancer, and activity) lupus, and other other diseases autoimmune disorders Improvement in Improved quality Increased protein Decreased risk of energy and mood of sleep synthesis (MORE injury (neural GAINZ!) communication)

Inflammation

Sugar  Stay away from any type of bread/wheat/grain products. Also, complex carbohydrates such as pastas, or rice. These create a surplus of carbohydrates that are very unlikely to be used and will be stored as fat. (A few foods with high dietary fiber are an exception.) Not to mention, most of these foods contain gluten, which is hard to digest and causes even more systemic inflammation.  Foods like sweet potatoes and black beans are okay because they have high amounts of dietary fiber. This means that the nutrients are extracted, and the excess calories are dumped. (literally) Due to fiber content, they are also digested slowly, which is far less stressful for the body.  Never do you want to eat food that will provide you with empty calories. EVERYTHING YOU EAT SHOULD BE HIGH IN NUTRIENTS.

Sugar  Sugar is the most basic broken down form of energy to the body. We need it, but in moderation. This doesn’t mean that we have to get sugar from carbohydrates either.  Protein and fat can be converted to sugar through a method called gluconeogensis. During this process proteins or fats are broken down, oxidized, and transformed to sugar. This is done when necessary.  Excess sugar is a killer. It contains little to no micronutrients, inflames and becomes toxic for the body when floating around in the bloodstream.

Sugar Frequent high sugar levels has been shown to have adverse side effects. Sugar can damage cells, and cause inflammation leading to a process called atherosclerosis. This is a process that hardens and narrows arteries. Other side effects include: blindness, infection, nerve damage, heart disease, Dementia and Alzheimer’s disease. Sugar (Glucose) is stored in the cells of the muscles and liver. Once these storage sits reach capacity, the excess sugar is stored as fat. A high sugar diet limits the breakdown of fat for fuel. Therefore, a low carbohydrate diet increases weight loss.

Glycation Sugar is sticky. Similar how Glycation refers to the In the vessel wall, In this fashion, rigidity is it sticks to your fingers, it irreversible binding of macrophages may engulf promoted, which may sticks to your blood vessels. glucose with proteins and the advanced glycation end contribute to increased lipids and is an important products, the release of sheer stress and the This process is called factor in the pathogenesis propensity for a cardiac glycation. pro-inflammatory of atherosclerosis. cytokines, and generally event. The less elastic the contribute to oxidative vessel walls, the more damage to arterial walls. likely clots can occur, AGEs may also inhibit the leading to heart attacks activity of nitric oxide, and strokes. which plays a role in the elasticity of vessel walls.

Insulin  Insulin is a hormone produced by the pancreas. Insulin is a transporter of sugar.  To provide the body with energy, sugar needs to enter the cell. The problem is that sugar cannot enter cells without insulin taking it in. Think of insulin as the cool friend that can get you into the club.  When sugar is floating through the blood, a signal is triggered and insulin is released. Soon after, insulin is paired with sugar and it enters the cell.

Insulin  When sugar is floating through the body, an alarm is set off and insulin is released. Soon after, insulin is paired with sugar, and it enters the cell.  Here is where problems lie. Your body can only produce so much insulin at a time. If we ingest too much sugar at one time and there is not enough insulin to take each molecule into the cell, the rest is left out and has no other choice but to stay in the bloodstream.  This leads to a list of problems, which I have previously listed on the sugar page.

Insulin Resistance

Sugar & Disease  A 2013 study in the New England Journal of Medicine examined 2067 participants at an average age of 76 years.  Of the 2067 patients, 233 had diabetes at baseline.  6.5 years later, 524 people developed dementia.  The study found that higher glucose levels were associated with an increased risk of dementia in populations without and with diabetes.  The findings were consistent across a variety of sensitivity analyses.  These data suggest that higher levels of glucose may have deleterious effects on the aging brain. Credit: Deep Nutrition

Insulin Resistance  The more frequently your cells have to deal with high amounts of glucose and insulin in the cell the less tolerant they become.  This causes insulin resistance. Insulin resistance is a process where sugar is denied entry into the cell, regardless if insulin is present or not. To prevent this, avoid a diet high in sugar.  Insulin resistance is an indicator of pre-diabetes. When the body becomes insulin resistant, a protein called amyloid cannot be broken down. If this is not broken down, harmful brain plaque is formed.

Glycemic Index  The Glycemic Index (GI) is a scale ranging from 0-100. This scale determines that blood sugar rise a certain food will create when eaten.  Foods with a high GI are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar (glucose) levels.  It is crucial to have a diet filled with foods low on the GI chart, as this will decrease the demand for insulin secretion and limit the development for insulin resistance. This also means that your body will not store excess sugar as fat, which will lean you out. Credit: Glycemic Index Foundation

Credit:medimanage.com

Glycemic Index

Glycemic Index

Rice Cauliflower Vs. White Rice

Rice Cauliflower Vs. White Rice Per 100 grams, rice cauliflower is over 100 calories less than traditional white rice. Rice cauliflower is lower in calories, yet it still has a much higher nutrient profile than rice. Cauliflower is rated at 15/100 on the glycemic index, while white rice is rated at 64/100. This indicates slower digestion and a decreased demand for insulin secretion. Therefore, this causes a less drastic spike in blood sugar. Cauliflower is a much better alternative than rice due to these three factors.

Bread Vs. Lettuce

Bread Vs. Lettuce Per 100 grams, lettuce is 250 calories less than bread Lettuce is not the most nutrient leafy green but is still a great substitute for bread. Not to mention, most bread products have been synthetically fortified with vitamins and minerals to “fit” the desired nutrient profile consumers look for. However, synthetic products are not digested well by the body, so a lot of the nutrient potential is wasted. Lettuce is 15/100 on the glycemic index, while bread is rated at 95/100. Once again, this alternative option decreases the insulin demand and does not have a profound effect blood sugar like bead does. ALWAYS focus on obtained as much as possible from the food you are consuming.

Leptin Fat cells produce leptin in proportion to body-fat levels: the more fat you have, the more it makes leptin. It enters the bloodstream via your circulatory system. Leptin binds to protein in the blood, and when leptin reaches capillaries in the brain, it travels across the blood-brain barrier, binding to leptin receptors on the arcuate nucleus of the hypothalamus. Leptin lets your hypothalamus know when it’s time for you to stop eating, then it increases your metabolic rate in order to achieve energy balance It puts the brakes on hunger by sending a signal to the brain when your body’s energy needs have been met, and it controls energy expenditure over the long term. It’s that overwhelming full feeling that happens before you want to eat that second serving of sweet potatoes. A properly working leptin system leads to better metabolic performance, brain function, mental sharpness, memory, coordination and it can even affect the regulation of mood and emotion.

Leptin Resistance Leptin can also bite back if you ignore its “stop eating” warning signals in the form of leptin resistance. Overeating beyond normal energy maintenance levels harms your body’s ability to distinguish whether your fat levels are too high or not, and the worst part – your leptin receptors in the brain become numb to the “stop eating” warning. As excessive eating continues, the more the leptin resistant the whole system becomes and weight becomes a dangerous issue. Leptin Resistance is also a predictive of insulin resistance, which may mean that leptin plays a role in controlling insulin sensitivity. Insulin sensitivity itself can lead to Type 2 Diabetes and obesity.

Fat  To most people’s surprise, the body thrives off of fat. Fat is actually the bodies preferred source of energy and most commonly burned energy source.  When your metabolism is using primarily fats as an energy source, you are essentially \"training\" your metabolism to use fats more often and more efficiently.  Most fats are broken down slowly in the gut through a series of enzymes called lipases and eventually make their way into the blood stream as free fatty acids.

Fat  Fats also don't directly trigger an insulin response, so the body doesn't go into storage mode as often when fats are your primary fuel source.  Insulin specifically stops the use of fat for energy by inhibiting the release of glucagon, a hormone that increases blood sugar and thus directly competes with insulin.  Due to this competition between fat and carbohydrate metabolism pathways, fat will only be used for energy in the absence of insulin.

Lipoproteins: The Fat Taxi Credit: Deep Nutrition

Lipoprotein Credit: Deep Nutrition Damage  Imagine the lipoprotein acting as an armored truck full of fats and cholesterol that takes them from point A to point B through the bloodstream. If the oxygen within the bloodstream could access the fats inside the lipoprotein, they would attack and oxidize them! In the presence of a high sugar diet, the sugar attacks and the armored truck becomes weaker. It eventually becomes weak enough that the fats leak out and get damaged. They are then lost in the bloodstream and wreak havoc on the endothelial walls.

The Process of a Heart Attack

Omega 3 > Omega 6  Omega-3 fats in particular are essential for optimal brain health. However, few people get enough through diet, and are instead overloading on polyunsaturated omega-6 fats which set the stage for diseases and health problems.  Cavemen’s diets had a 1:1 omega 3: omega 6 ratio. Our current diets have a 1:25 omega 3: omega 6 ratio  Omega-3 deficiency has been found to be a significant underlying factor in as many as 96,000 premature deaths every year which is the biggest killer of Americans today.  A study done from 2007-2011 on over 8000 participants concluded that people who consistently ate omega 3 fats were 60% likely to develop a disease than those who did not. Diets that were high in fat were 42% less likely to develop some sort of mental dysfunction.  This defends why doctors recommend a ketogenic diet (high fat, high protein, low carbohydrate) to cure degenerative diseases.

Good Fat Vs. Bad Fat Credit: Deep Nutrition

Good Fat Vs. Bad Fat Credit: Deep Nutrition

Vegetable Oil ▪ Vegetable oils 7 methods of attacking the body ▪ Attack the Gut ▪ Vegetable oil causes inflammation because it is an oxidized fat ▪ Deactivate the defense system ▪ Vegetable oils deplete the brain of antioxidants and weaken the defense system. The brain is composed of long chain polyunsaturated fatty acids which the body uses to react to emergencies like blood vessel breach or bacterial invasion. These long jointed fats are fluid and flexible which are perfect material for connection points between synapses. ▪ Counterintelligence (Turn the body against itself) ▪ When the intestines are subject to inflammation, the white blood cells will search for the problem and note what it was so it will solve it faster in the future. The problem is that the more profiles compiled, the more likely white blood cells may misidentify a good derived protein as a bad source. This leads to autoimmune diseases such as Multiple Sclerosis, Lou Gherig’s and Parkinson’s.

Vegetable Oil ▪ Vegetable oils 7 methods of attacking the body (continued) ▪ Cut off supplies ▪ Once vegetable oil outnumbers your brain’s antioxidant defense, the ability to increase blood flow through endothelial function is sacrificed. By doing this, vegetable oil cuts off supplies to the most active region of your brain. ▪ Fire bombing ▪ A diet rich in vegetable oil also adds fuel to the slow burning fire of oxidative stress associated with chronic progressive diseases. The 2 lost important factors impacting life: 1. The rate at which your brain is exposed to oxidative damage. 2. Your brain’s ability to control oxidative damage. ▪ Blow up the roads ▪ Vegetable oils are toxic enough to cause breakdown of the microtubules essential for normal nerve function, leading to delays in learning in early life and through aging. This can lead to autism and dementia. Vegetable oils demolish microtubules making it hard to form new memories and learn. ▪ Identity theft ▪ Vegetable oils toxic breakdown mutates DNA and makes the body more susceptible to other hazards causing mutation. It breaks the “forcefield”

Saturated Fats  Saturated fats have been shunned for quite some time due to a flawed study by Dr. Ancel Keys. The study linked higher saturated fat intake to higher rates of heart disease.  The truth is that saturated fat found naturally in animal and plant sources is not the culprit. It is the trans fats found in margarine, vegetable shortening, and partially hydrogenated vegetable oils used in low-quality products that are to blame.  These are the unhealthy fats that you must avoid at all costs.

Saturated Fats  Saturated fats are necessary for bioenergetic reactions.  The human brain is the fattest organ in the body and composed of 70% fat. Cellular membranes are 50% saturated fat. Saturated fat comprises 54% of breast milk.  Saturated fat supports the structure and function of the following: lungs (expansion), heart (nourishment), bones (assimilate calcium), liver (removes toxins), immune system (white blood cell efficiency), endocrine system (make hormones).

Saturated Fats  The American Journal of Nutrition did a meta- analysis of 21 different medical reports which evaluated 340,000 elders to find answers on urban legends about fat.  The study concluded that those who regularly consumed saturated fats had a 19% lower chance of developing disease.  In conclusion, saturated fat was not associated with increase risk of coronary heart disease.