MMA Nutrition Kalman 11-14-11 - International Society Of Sports

Nutrition for Weight-based
Sports and Competitions
Douglas S. Kalman PhD, RD
FISSN
ISSN-Rutgers Human Performance
Conference
This Conference is hosted by the
IFNH Center for Health & Human
Performance and the International
Society of Sports Nutrition.
 Online Program https://www.sportsnutritionsociety.org/
CONBrochures/issnrutgershuma.pdf
About the Speaker
 Douglas S. Kalman PhD, RD, FACN, FISSN
 Director, in Nutrition/Endocrinology Dept.: Miami Research
Associates.
 Adjunct Professor, Florida International University (Graduate Sports
Nutrition)
 Professional, Olympic Collegiate and youth experience.
 Sports Nutritionist, FIU Athletics (www.fiusports.com)
 Sports Nutrition Program Consultant, The USTA (www.usta.org)
 Co-Founder, The ISSN. www.theissn.org
 Media Network – American College of Sports Medicine, National
Strength & Conditioning Association, The ISSN: www.acsm.org;
www.nsca-lift.org: www.theissn.org
 Columnist/Reviewer/Co-Editor – Many Science & Industry
periodicals (i.e., JAMA, NUTR, JADA, JISSN, AJCN, etc.
Nutraceuticals World, etc.)
Integrated Sport
 Working with Athletes:
 Metabolic demands of each training style
 Understanding physiological impacts
 Food habits, likes/dislikes
 Psychology and psychological impacts
 Regulatory systems (integrated physiology)
 More than any one discipline alone
Energy
 First Law of Thermodynamics
 Conservation of Energy – Energy can
not be “Created” or “Destroyed”
 Our body simply transforms energy
Ref: www.appliedexerciselab.tamu.edu/KINE%20410/Physiology%20of%20Exercise.ppt
Aerobic vs. Anaerobic
Energy
 Aerobic: O2 requiring energy production
 Anaerobic: No O2 required for energy
Easy, no?
Anaerobic Energy
 ATP stores
 Phospho-creatine/Creatine Phosphate
 Anaerobic glycolysis
ATP – CP Energy System
 Small amount of ATP stored
 85 g in whole body
 Must be re-synthesized
 CP: quick energy for ATP rebound
 CP stored in larger quantities
 All out Exercise – 5 to 8 seconds
Anaerobic
Glucose
Energy
ATP
H+
Pyruvic Acid (2)
Lactic Acid (2)
Inter Cellular Fluid
Fatty
Acids
Amino
Acids
CO2
CO2
&
H+
Mitochondria
Aerobic
Acetyl Co-A (2)
Krebs
Cycle
Energy
H+
ATP
To ETC
Energy Transfer Systems and Exercise
100%
% Capacity of Energy System
Anaerobic
Glycolysis
Aerobic
Energy
System
ATP - CP
10 sec
30 sec
2 min
5 min +
O2 Uptake During Exercise
 Oxygen Uptake: Use of oxygen by the cells for
aerobic metabolism.
 VO2 – ml O2/Kg/min.
 VO2 max = Max O2 uptake possible by individual
 Quantification of Aerobic Capacity
Lactic Acid
 Byproduct of Anaerobic Metabolism
Glucose
Energy
ATP
H+
Pyruvic Acid (2)
Lactic Acid (2)
Lactic Acid
 One Cause of Fatigue
 Irritation of local muscle
 Decreased pH of cellular environment & bloodstream
 Training increases lactate clearance and decreases
lactate formation at any given workload (by 20-30%)
 Point at which lactate begins to dramatically increase
in the blood stream. (55% VO 2max)
 Fatigue increases exponentially
 Caused by increase in anaerobic metabolism  Lactate
production
Ref: www.appliedexerciselab.tamu.edu/ KINE%20410/Physiology%20of%20Exercise.ppt
Effect of Training on Blood Lactate /
Lactate Threshold
[Blood Lactate]
Untrained
Trained
LT
LT
25%
50%
75%
Percent of VO 2 max
100%
Blood Lactate Threshold
 Lactate appearance > clearance in the
bloodstream:
 POWERFUL predictor of aerobic exercise
performance!
 Higher LT = Better performance; less LA
buildup, less fatigue
 Can you nutritionally augment this
system? (think buffers)…
Lactate Processing
Cori Cycle
Liver
Muscle Cell
Glucose /
Glycogen
Glucose
Pyruvate
Lactate
Pyruvate
Lactate
Recovery
 Recovery Oxygen Uptake
 VO2 stays  after exercise (EPOC)
 Replenish ATP – CP
 Reload hemoglobin
 Supply elevated energy needs to cardiovascular
system
 Increased O2 need 2o heat
 Nutritional interventions to enhance recovery
Diet of a Champ?





Breakfast
(1) 6 oz tuna can
(2) slice “brown bread”
(1) apple
(1) banana
 Snack
 (1) McDonald’s Big Mac
 (1) McDonald’s Large French
Fries
 (1) McDonald’s Large Coke
 Lunch
 (1) McDonald’s Big Mac
 (1) McDonald’s Large French
Fries
 (1) McDonald’s Large Coke
 (1) McDonald’s Large Shake
 Snack
 (2) McDonald’s Big Mac
 Dinner
 200 g Rice
 200 g Beans
 Snack
 100g Chocolate
 Ham and cheese sandwich (2 oz
cheese, 3 oz ham, 2 slices “brown
bread”)
* This MMA believed this diet would help them gain weight.
Is this the Optimal?
Calories (kcals)
Fat (g)
Saturated Fat (g)
Polyunsaturated Fat (g)
Monounsaturated Fat (g)
Omega 3 (g)
Omega 6 (g)
Cholesterol (mg)
Carbohydrates (g)
Fiber (g)
Protein (g)
6320
250.5
87.5
56
83
6.7
48
590
786
51
230
Calories
2254.5
34.9%
3144
920
The Analysis
15%
230gm
36%
250.5gm;
87 sat.
Fat (kcals)
Carbohydrate (kcals)
Protein (kcals)
786 gm
49%
Who ate this way?
Applied studies
 Division 1 NCAA Freestyle wrestlers
 Typical weight loss is 6% BW within 1/wk of
tournament (5 matches).
  testosterone, cortisol and lactate post match.
  NE with inconsistent ’s in epinephrine
 Leg and arm strength ’d over each successive
match inconsistently.
MSSE 2001;33(8): 1367-78.
Weight Cut & Performance
 Wrestling -4.9% BW via dehydration.
Started 36hrs pre-match. Most cut weight
12hr. Negative impact on anaerobic
power, peak aerobic capacity & lactate
threshold.
 Wrestling – cut calories & fluid 4d out
(6%BW). High vs. Low CHO. Performance
maintained with HiCHO, but not LowCHO.
J Sports Sci 2011;29(s1):s101-114.
Wrestling with Weight

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Does weight cycling affect RMR?
If so, can this affect training?
Does nutrition impact these processes?
Purdue University
 Test/re-test RMR from pre to post-season
 RMR significantly reduced during season (~200
kcal)
 With weight regain post-season, normalization of
RMR.
AJCN 1990;52:409-414. IJSN (now IJSNEM) 1993;3:245-260
Rapid Weight Loss
 Often used to make weight for Wrestling,
MMA & other sports
Exercise
Eat very little
Restrict fluids
Sweat it out (sauna, etc.)
Enemas, laxatives, purposeful emesis
Other aids (Rx, OTC, etc.)
Data indicates that this affects mental acuity,
strength and mood.
 “Rebound” binge eating common
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Br J Sp Med 2001;35:390-395. MSSE 2001;33(5): 810-813. JSSM 2008;7:210-217.
How to Cut Weight
 NCAA now utilizes body composition testing
pre-season to determine healthy weight loss
for wrestlers.
 Does your body composition affect
performance?
 Mean power correlates with FFM levels.
 No association with fat mass and strength
 Take home - use FFM levels in designing training
programs for power and FM levels to determine
healthy weight loss for competition over a season.
JSSM 2007;6:34-38 (www.jssm.com)
Weight Cycling
 Finland study of 1838 athletes
 Boxers, wrestlers, weight lifters - matched with
weight stable sports
 Assessed changes in BMI over time (retirement
from sport; ~45 yr period)
 Gain of 5.2 BMI units for those in weight cycling
sports, controls 4.2 which over time reduced to
3.3
 Odds ratio for weight cyclers to become obese:
3.18 (95%CI) over 2.0 for controls.
 Weight cycling appear to predispose to obesity
later in life. Thus post-career counseling for
health….
IJO 2006;30:1639-1644
Judo, You Know?
 Can use 5-minute rounds - as does MMA
 Typical intake the week prior to match is low-carb
(weight loss, alters mood)
 French/Japanese studies:
 Diet restriction or not (2 groups)
 No matter what, post-competition ’s in T & in
the T/C ratio.
 ’s insulin, NH3, urea and uric acid
  in buffering capacity and circulating FFA’s.
 Also known CPK can remain elevated for ~7d
post-match
 Thus induces protein/lipid metabolism with
nutrition, training and controlling metabolic stress
the goal.
Int J Sp Med 2006;27:9-18. JSS 2004;22:329-338. Br J Sp Med 2003;37:245-249.
Judo & BJJ
 New Paradigm modeled after NCAA
Wrestling (Brazil).
 Consider competitions to start with
~1hr post weigh in.
 No rapid rehydration allowed (IV saline)
 Cannot compete at <7% and 12%
respective starting season BW.
JISSN 2010,7:15
Boxing more than Helena
 Weight loss: pre-match fluid and energy restriction
 Normal diet vs. restricted - effects on performance:
 Three-3 min rounds w/ 1min recovery - repeated over
5d.
 Punch force, HR, lactate & glucose monitored
 Those restricting intake lost 3% BW
 No diet effect on HR or BG, lactate > in N over R
 Restricting energy = 3.2 to 4.6% reduction in
punching power though not significantly different b/w
N and R groups.
 Data inconsistent; statistically significant nor always
relevant.
IJSNEM 2001;11:238-247.
Boxed in?
 2 hours to cut weight, loss of 3.8% BW.
 Done in “sauna”. Resulted in 27% dec
in performance.
 3% wt loss by Kcal cut, fluid restriction
(1l/d), no statistical significant
difference in performance. Statistical
does not always mean clinically relevant
or real world application.
J Sports Sci 2011;29(s1):s101-s114
Is Meal Frequency Important?
Boxers split into 2 versus 6 meals/day
All on 1200 kcal/d for 2-weeks.
Baseline ~17% BF; EE 3063 kcal/d
Both gps lost ~5kg (p<0.05) with no difference b/w
gps for body fat change.
 The 2M lost significantly more FFM (~1kg more) than
those on 6M
 Greater losses of 3-Me(MH) in 6M coupled with FFA
than the 2M group.
 Implications: 2M not enough support during weight
loss for many physiological variables
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Scand J Med Sci Sports 1996;6:265-272.
Jockeys
 Always have to be light. Effects
handicapping of the race, so effects
betting lines and potential $.
 ED prevalent.
 Typical BMI 17-21.4
 Acute weight loss
 sauna, exercise sweating, reduced kcal
intake
 Smoking (acute & chronic)
J Sports Sci 2011;29(8):791-799; J Commun Health 2011:36:261-264
Sports Nutrition from a
“Sports Med” Standpoint
 CME Topic in Southern Medical Journal.
 General Stereotyped Recommendations
 CHO 6 to 10 g/kg
 PRO Endurance 1.2 to 1.4 g/kg and
Resistance trained 1.6 to 1.7 g/kg.
 Fat 20 to 25%, not < 15%.
S
Med J 2004;97(9): 863-866.
Football
 Muscle bulk & strength
 “although protein is important &
football players need more than nonathletes, CHO should be primary energy
source.”
 Avoid skipping meals
 Snack before practice and post-training too
 Recovery eat and hydrate (20oz-1lb lost)
 No Specifics!
S Med J 2004;97(9): 863-866.
Football
 NFL classification
 2168 NFL athletes
 97% BMI > 25
 56% BMI > 30 (2x nl society)
 26% BMI > 35
 3% BMI > 40 (similar)
 Cornerback & DB’s the leanest; O&D
guards largest.
 Does not mirror NHANES data for US
population.
JAMA 2005;293(9)1061-1062.
Golf
 Professional golfers may spend ~8
hrs/day on the course
 Modern training includes strength
training, aerobic conditioning &
flexibility
 Training nutrition- said to contain
mostly CHO. Moderate PRO & some fat
FAT
 Tournament nutrition=Opportunity
Gymnastics
 Training 30 to 30 hrs/week.
 Each session can last 2-3 hours BID
 One goal is a high power-to-weight
ratio.
 Issues
 Eating disorders
 Calcium deficiency
 Fluid intake
 Calorie and protein intake
S Med J 2004;97(9): 863-866.
Swimming
 Training can be 30 or more hrs/week.
 Lowest body weight where
fastest/strongest in stroke
 Issues
 Overall calorie, CHO & PRO intake
 Osteopenia (observed in college aged
females).
 Iron status (ferritin).
 Do not overall fluid needs.
S Med J 2004;97(9): 863-866.
Triathalons
 Swimming-cycling-running
 High daily calorie and carbohydrate
intake, protein too
 Nutrient timing:
 CHO loading
 Strategic eating during training and race
 Fluid needs
 Foot strike hemolysis (iron)
 Cycling – eating most
S Med J 2004;97(9): 863-866.
Nutritional Needs
 Adequate calories (training can be split
into a total of 6-8 hours a day in
training)
 Adequate protein
 Nutrient timing
 Hydration
 Safe make weight practices
 Strength & Recovery
Key Tenets for a “Sporting Diet”


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Fuels muscles for top performance
“Bigger-Faster-Stronger-Leaner
Nourishes the body
Enhances recovery
Optimizes health?
ENERGY NEEDS
 Body composition
 Type of exercise
 Intensity
 Duration
 Frequency
Ahlborg G. J. Clin. Invest., 53:1080,1974. Every
ExPhys text since!
Factors Affecting Protein Metabolism

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Type
Frequency
Duration
Intensity
Gender
Age
Protein and Calorie intake
Grandjean, AC. Am J Clin Nutr. 1989;49 (5): 1070-1076.
Carbohydrates & Exercise
 Muscle glycogen: ~1400 Kcalories
 Liver glycogen: ~320 Kcalories
 Blood Glucose: ~80 Kcalories
 A plethora of data exists demonstrating the need for CHO intake
during training >75min and for glycogen recovery.
 Rather than discuss eating a diet that is 50 to 65% CHO; CHO
timing and type of CHO is more important.
 CHO should be used to reduce catabolism, support energy levels
during training and for recovery.
Strauss, R. Sports Medicine 1991, Academic Press. www.gssiweb.com
to the Rescue…
Maltodextrin great to crash with!
to the Rescue…
Maltodextrin more insulinogenic than waxy maize (2x)! 50% greater insulin response than white bread
Vitargo® S2
*Quick gastric emptying without bloating or osmotic pull
Empty to Absorb & Use
Rapid glucose entry with insulin spike thus anti-catabolic effect.
Superior for Glycogen Reaccumulation
& Recovery
Dehydration: Adversely Affects:
 Muscle strength
 Endurance
 Coordination
 Mental acuity
 Thermoregulatory processes
Maughan, RJ., Noakes, TD Fluid replacement and exercise stress: A brief
review of studies on fluid replacement and guidelines for the athlete, Sports
Med. 1991 12(1); 16. McArdle WD, Katch FI, Katch VL. Sports & Exercise
Nutrition. Lippincott Williams & Wilkens. 1999 Pages 275-276.
Tips to Increase Hydration
 Use flavored drink
 Research demonstrates flavor of more
importance than caloric content
 Plan ahead
 Drink every 15-20 minutes during event
 Practice prior to event
 Type of fluid, as long as not >Osm or
ETOH, does not appear to matter
Int J Sports Nutr Exerc Metab 2002;12:81-92. Med Sci Sports Exer 2008; 40(5):S87;
889. JISSN 2012, 9:1
General Hydration Guidelines
 16 - 20oz. Fluid: 1-2 Hrs pre-exercise
 10 - 16oz. Fluid: 15 min. pre-exercise
 4 – 6oz. Fluid: every 10-15min.during
exercise
 In general start fluid intake 24 hr prior to
exercise event.
Pivarnik,J.M. Water and electrolytes during exercise, Nutrition and Exercise And
Sports, CRC Press, Boca Raton , FL 1989. McArdle WD, Katch FI, Katch VL.
Sports & Exercise Nutrition. Lippincott Williams & Wilkens. 1999 Pages 275-276
Antioxidants
 Come in many forms: foodstuffs, metabolites,
vitamins, etc.
 Exercise intensity and duration have differing effects
on plasma antioxidant status and on the markers of
oxidative stress.
 8 subjects, 171km cycling stage (~270min to finish),
blood tests: Pre, Post, 3hr & next day.
 RBC antiox, GSHx, plasma antiox and carotenoids.
 Results: enzyme and antioxidants utilization were ↑
which indicates evidence of oxidative stress. Alpha
tocopherol appeared to be the vitamin most
protective against oxidative stress.
Ref: Physiol Behav 2005;84(1):1-7.
Combined antioxidants
 Can antioxidants decrease oxidative damage in
females who weight train (exercise naïve)?
 18 F in a RDBCT received 400IU E, 1gm C, 90mcg Sel
or lactose placebo for 14dpre and 2d post-exercise.
Blood taken pre, post and at 2, 6, 24 and 48hr postexercise.
 Results: Antioxidants attenuated the rise in protein
carbonyls and in malondiadehyde (75 & 100%
respectively).
 Eccentric RT induces oxidative stress and Vit E, C and
selenium can attenuate these effects.
Ref: Med Sci Sports Exer 2005;37(2):234-239.
Creatine







Surfeit of science exists
Most demonstrates benefits for the anaerobic athlete.
New evidence of benefit for endurance athletes.
Influences Type I, IIA, IIAB(x) fibers.
Contraindicated with hepatic or renal disease.
Aids in thermoregulation.
Does not negatively affect hydration status, in fact, it may
improve it!
Ref: Med Sci Sports Exerc 2:1999;31(8):1147-1156. Med Sci Sports Exerc
2000;32(3):706-717. http://www3.baylor.edu/HHPR/ESNL
Richard Kreider, PhD, FACSM webpage
Beta Histidine (Carnosine)
 Not interchangeable. Carnosine is betaalanyl-L-histidine.
 Effects of exercise on carnosine
concentration:
 11 subjects, muscle biopsies; 30s max cycle
sprinting (6-bouts).
 Ability to produce power is directly related to
muscle carnosine levels.
 Carnosine absorption and enhanced AWC.
Japan J Physiol 2002;52(2):199-205.
Beta-alanine Supplementation
 28 day supplementation period.
 22 women (CarnoSyn® vs placebo).
 Pre/post analysis of neuromuscular
fatigue. (Rhonda Rousey anyone?)
 Beta-alanine acts as a “buffer” thus
delaying acid (H+) accumulation.
 Increased TTE by 2.5%
Amino Acids 2006; Nov 30 (Stout et al. ePub ahead of date)
Beta-alanine + Creatine
 Two recent studies demonstrate
benefit.
 Increased LBM, strength and BF.
 Beta alanine greatest effect on LBM and
BF.
 The combination appears to also
increase TTE.
Int J Sports Nutr Exer Metab 2006;16(4):430-446; Amino Acids 2006 Sep 5 (Zoeller et al) ePub ahead of print.
Juven®/Muscle
Armour®/ReVigor®
 Juven® is a medical food marketed by Ross Laboratories.
Also sold as “EAS Muscle Armor”.
 Contains HMB, Arginine and Glutamine, taurine (patented
combination with IP).
 HMB decreased proteolysis (down regulation of the ubiquitinproteasome pathway), enhanced effect when combined with
EPA (eicosapentaenoic acid)
 Dose 0.25 gm/kg HMB with 0.6 gm/kg EPA
 Cancer cachexia reversal.
 Enhances collagen deposition (wound repair)
 Enhances FFM in Stage IV cancer.
 Dose: 3gm HMB, 14 gm arginine, 14 gm glutamine = 3.59 gm
Nitrogen
Ref: Cancer Res 2005;65(1):277-283. Cancer Res 2004;64:8731-8735.
Ann Surg 2002;236(3):369-275. Am J Surg 2002;183:471-479.
Ribose
 Involved with ATP production (adenine, ribose and 3PO4)
 It is a pentose and is intrinsic to ribonucleic acid (RNA)
 Demonstrates ability to influence anaerobic performance
and lactate accumulation
 4 weeks of 10gm/d vs. dextrose resulted in  muscular
strength and workload, but not body composition
Ref: Guyton. Textbook of Medical Physiology. W.B. Saunders 1986. Int J Sports Nutr 1994;4:
387-397. Curr Ther Res Clin Exp 2002;63:486-495.
Ribose
 RDBCT, 32gm Ribose or placebo x 36 hrs.
 Six-10 s sprints w/ 60 s rest b/w sprints.
 This measures anaerobic power output and
performance.
 Ribose supplementation lead to a 10.9% and
6.6% increase in mean power and peak power
output (P<0.05).
 Helps maintain power output over time.
 It is the availability of ribose that can affect
ability to synthesize adenine nucleotides…ATP.
Ref: J Str Cond Res 2003;17(1):47-52. Int J Sports Nutr Exer Metab 2003;13(1):76-86.
Am J Physiol Regul Integr Comp Physiol 2004;286(1):182-188.
Glycine propionyl-L-carnitine (GPLC)
promotes NO2 formation
35
Pre Intervention
Post Intervention
30
*
~18% difference; p<0.05
“GlycoCarn®”
NOx (µmol∙L -1)
25
20
15
10
5
0
Placebo
GPLC
Journal of the International Society of Sports Nutrition 2007, 4:22 (December 2007)
Carnitine
 Various forms exist
 Compared to placebo, significantly ’s IGFBP-3 for up
to 180 minutes post-exercise.
 Decreased muscle damage as assessed by MRI of thigh
(squat protocol).
 May preserve purine metabolism and cytosolic proteins
(reduces degradation by up to ~60%).
 One other study found an  in androgen receptor
expression.
 Dose used this study, 2 grams of l-carnitine l-tartrate preexercise.
Ref: J Strength Cond Res 2003;17(3):455-62. Am J Physiol Endocrinol
Metab. 2002;282(2):E474-82.
Some thoughts
 Understanding basic integrated physiology
and nutrition important
 Team vs. individual nutrition
 Use a multi-meal, nutrient timing strategy
 Include mostly carbohydrates, protein &
“smart” fats, use supplements when
appropriate
 Can rehydrate with a CHO+PRO liquid or PRO
liquid too
 Avoid dehydration
Specifics
 Understand training Macro & Micro cycles, for CHOPRO-FAT needs on a gm/kg basis and meal
patterning basis
 Get plenty of liquids (hydration) every day
 Do not “cut weight” to make weight, you will be
weaker and in a bad mood as a result.
 Planned nutrition – we aim for within 5-7 pounds 1week out
 Do use a multivitamin/mineral daily (with food)
 Consider anti-catabolic and brain protective nutrients
J Sports Sci 2011;29(s1):s115-125; JISSN 2008,5:17
Also Specific
 Caffeine (5mg/kg) can be your friend (raise
endurance and training threshold)
 Creatine, ribose, beta-alanine & possible Lcarnitine can be a part of your nutrition plan.
 Post-training, the recovery shake should
include Vitargo S2 in order to better assist
with glycogen recovery
 Eat for performance, nutrition for recovery
 Use cyclic nutrition to meet needs of training
and needs of weigh in. Goal is preservation of
lean mass while maximizing support for
power and strength
Questions
Contact Info:
[email protected]
[email protected]
305-666-2368

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