NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

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training table about the AUTHOR Debra Wein is a recognized expert on health and wellness and has designed award winning programs for both individuals and corporations around the US. She is president and founder of Wellness Workdays, Inc., (www. wellnessworkdays. com). In addition, Wein is the president and founder of partner company, Sensible Nutrition, Inc. (www. sensiblenutrition.com) Wein has nearly 20 years of experience working in the health and wellness industry. Megan Miraglia is a dietitian at Wellness Workdays and Sensible Nutrition, Inc. Previously, she worked in research focused on the prevention of childhood obesity. She completed a dietetic internship and earned a Master of Science degree from Tufts University and the Frances Stern Nutrition Center. Miraglia is a certifi ed Freshstart facilitator for the American Cancer Society’s Fresh Start tobacco cessation program. Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN MyPlate and Athletes: Is it Right for You? Following the release of the 2005 Dietary Guidelines, the United States Department of Agriculture released MyPyramid (www.mypyramid.gov) to help individuals discover appropriate eating messages as well as to develop an individualized and tailored nutrition plan to meet their own nutrient, activity, and energy needs (4). However, with the recent release of the 2010 Dietary Guidelines, a new icon is in town that simplifi es the message even more, “MyPlate” (www.choosemyplate.gov) (5). The MyPlate image, released by the U.S. Department of Agriculture, provides a mealtime visual to help identify the fi ve food group categories: protein, grains, dairy, fruits and vegetables (5). Instead of focusing on the number of portions to consume throughout the day, as with MyPyramid, MyPlate focuses on food categories, provides information, and emphasizes three key points to accompany the MyPlate icon (5): Balancing Calories • Enjoy your food, but eat less • Avoid oversized portions Foods to Increase • Make half your plate fruits and vegetables • Make at least half your grains whole grains • Switch to fat-free or low-fat (1%) milk Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers • Drink water instead of sugary drinks The idea behind MyPlate is that if Americans can follow these basic key messages and match the way they portion foods on their plate with the examples provided by MyPlate, then this will lead to a healthier overall lifestyle. MyPlate advocates physical activity to supplement healthy eating, but without specifi c recommendations, MyPlate suggests individuals start with activities they enjoy as physical activity is an important component of overall health (4,5). Like MyPyramid, an individual can still log onto www.choosemyplate.gov and enter their age, sex, height, weight and activity level to generate a personalized “daily food plan” that shows food group recommendations and portion sizes for a given calorie amount. Although this may be very helpful for the general population, can it be used to support and meet the energy needs of an athlete? MyPlate: Key Messages for Athletes While the basic messages from MyPlate may only be useful for those exercising less than 60 – 90 min per day, there are still some key “take-home” concepts for food selections that are helpful for individuals of all levels. For example, making half the plate fruits and vegetables will not only help ensure that an individual gets enough vitamins, minerals, and antioxidants, but also contributes to the overall carbohydrate load that the body needs. For example, an athlete may obtain more of their carbohydrate needs from nutrient-rich fruits and starchy vegetables rather than solely fi lling up on breads, pasta and rice. Additionally, of the carbohydrates from grains an athlete may choose, making at least half of them whole grains allows the athlete to reap the benefi ts of B vitamins, fi ber and long-lasting energy (1). In some instances, such as 15 – 30 min before an exercise session or event, simple carbohydrates may be more appropriate to help avoid stomach discomfort. However, for general intake throughout the day, the whole grain message should be observed. Finally, while sports drinks may have their place for some exercise bouts that are greater than 60 min, they are not always necessary and it is good to choose water over sugary drinks to meet hydration needs in everyday situations (2). Limitations of MyPlate for the Athlete Following the basic principles of MyPlate can be a good starting point for individuals to learn the relative relationship of protein, grains, vegetables and fruit on the plate. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 12
training table However, for certain athletes, especially endurance and ultra-endurance athletes where exercise may last upwards of two or more hours per day, MyPlate does not provide enough detail to meet specifi c nutrient needs for muscle growth, development and recovery between exercise sessions (2,3). MyPlate does not provide calorie guidelines, portion sizes and does not mention plate size to help gauge the actual amounts on a plate. All of these items are especially important for a serious athlete to properly meet necessary energy needs. The “daily food plan” can be used as a guide to help an athlete plan his/ her daily intake of food, but calorie recommendations max out at 3,200 calories which may not be applicable for endurance and ultra-endurance athletes (5). For example, a 205 lb, 32-year-old male weightlifter who trains twice per day may require upwards of 4,000 calories per day. On the other hand, it can be helpful for a 23-year-old female who is 125 lb, runs 60 min per day and requires a 2,400-calorie diet, as described below. According to the “daily food plan” this 23-year-old female athlete should consume the following amount of food from each food group: • 8 oz of grains • 3 c of vegetables • 2 c of fruits • 3 c of milk and dairy • 6.5 oz of protein With recognition of both the useful aspects and limitations of the MyPlate icon and key messages, they can serve as useful tools to help guide an individual to make more healthful food selections. Athletes exercising more than 60 min per day would most likely benefi t more from personalized recommendations from a dietitian that can also account for their level of activity, and specifi c nutrient needs to meet the demands placed on their bodies. � References 1. Burke, L, Cox, G, Cummings, N, and Desbrow, B. Guidelines for daily carbohydrate intake do athletes achieve them? The American <strong>Journal</strong> of Sports Medicine 108: 1896–1901, 2001. 2. Dunford, M, and Doyle, J. Nutrition for sport and exercise. Belmont, CA: Thomson Wadsworth; 2008. 3. Stoler, F. Active voice: Impressions of the new USDA “MyPlate.” American College of Sports Medicine: Sports Medicine Bulletin. Retrieved December 8, 2011 from, http://www.multiview.com/briefs/acsm/ACSM112911.php. 2011. 4. United States Department of Agriculture. 2005 Dietary Guidelines for Americans. Retrieved December 7, 2011 from, http://www.health.gov/dietaryguidelines/dga2005/document/. 2005. 5. United States Department of Agriculture. 2010 Dietary Guidelines for Americans. Retrieved December 7, 2011 from, www.dietaryguidelines. gov. 2010. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 MyPlate and Athletes 13
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