Ms Tanya Hamilton. Professor Dave Gerrard. Ms Jeni Pearce

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1 Ms Tanya Hamilton Senior Performance Nutritionist High Performance Sport New Zealand (HPSNZ) Auckland Ms Jeni Pearce Head of Performance Nutrition High Performance Sport New Zealand Auckland Professor Dave Gerrard Dunedin School of Medicine High Performance Sport New Zealand (HPSNZ) Auckland 8:30-9:25 WS #192: Sports Nutrition 101 for GPs - a panel 9:35-10:30 WS #204: Sports Nutrition 101 for GPs - A panel (Repeated)

2 Sports Nutrition for the non elite: A focus on protein Jeni Pearce Performance Nutritionist and Sports Dietitian High Performance Sport NZ GP Conference June 2018 PS: Carbs still matter!

3 Contents Common information requests What is different between elite and non elite athletes Protein what's all the fuss How much Protein When to take protein Does protein help Fatigue? Periodised nutrition Supplements risk and benefits

4 What supplement can I take to get more protein! Parents wishing to bulk up sons Coaches desire to bulk up young players (rugby) Promote recovery To fast track injury Belief enhances growth and promotes puberty I m tired should I take iron supplements and extra protein powder Always hungry must need a supplement I go to the gym and everyone else is taking protein Peak muscle mass is believed to be at 30 years of age leg mass 0.5-1% lost per year 70-85yrs, decrease in muscle strength 1-2%per year 70-85yrs

5 Elite V Non Elite Elite: Train like we go to work Peak for events every 4 years or annually Often a short off season May not work or fits work around training Has a support team Small gains matter Usually older (exception is ParaSports and Gymnastics) Nutrition 24/7 365d a year Olympics, world champs, CWG Non Elite: Train a few hours per week Often weekend based or annual tournament May compete in one event only e.g. marathon, masters event Coach and GP may be the only support team Fits training around work Any age and stage training status and ability Nutrition is flexible, days/weeks off

6 Priorities: Exercise is King, Nutrition is Queen Teenagers are not elite athletes but talented young individuals who need to train and develop skill sets For athletes with a young training age Supplements are not needed as more benefits to performance will come from training and good coaching (skill, technique), practice, sleep & recovery Supplements are not a shortcut to training their impact is only very small Eat Sleep Train Repeat 1-3% evidenced supplementation use impact Use of high CHO, and/or protein intakes and fluids in training and recovery Fundamentals of energy and nutrient intake: CHO, Protein and Fat, nutrient timing Build a strong foundation in training. There is no substitute for hard training and doing the hard yards

7 Protein needs RDI protein is 0.8-1g/kg/d Athletes recognised 1.2g/kg/d Today elite athlete: 1.6g-2.2g/kg/d 63kg = 100g/d to 140g 85kg = 136g/d to 190g Aim for 8-10g of essential amino acids per meal for elite Sleep is the longest negative protein balance period of time now suggesting 0.5g pre sleep/kg (60g) Who may benefit from more protein Vegetarians quality and quantity (creatine intake) Elderly 70+ (older more resistance to protein synthesis and lower intakes) Periods heavy training

8 Protein intakes and timing you don t need to carry protein shaker around the gym 63kg athlete female range 63g (1g/kg) to 100g (1.6g/kg) protein per day 85kg athlete male range 85g to 136g/d Breakfast protein intake is the lightest Evening meal intake is the heaviest/highest Recommended g/kg/meal for elite athlete 63kg = 16g/meal = snacks x 5 and evening =96g 85kg = 22g/meal or snack x 5 + evening =128g

9 Exercise & Timing of protein feedings

10 Protein Myths: High protein diets cause bone loss no evidence High protein linked to kidney and liver disease 0.8-1g/d RDI is recommended for renal care Increasing protein intake increases muscle gain only with resistance exercise (which is the strongest stimulus) Supplements are better than food no evidence, may be more convenient, milk is an ideal source and very affordable and available Protein causes weight gain may help preserve muscle mass and contribute to satiety More protein is better distribution and timing is important spread over the day and night Protein supplements are need before and after every workout depends on the sport and goals of the training session

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12 Homemade protein drinks Use milk powder and milk with flavour (milo and vanilla essence Flavoured with frozen berries, banana, add nuts such as almonds Add milk powder to milk on cereal Can make with almond or soy milk for vegan and dairy free lower leucine level Use lactose free milk for lactose intolerance

13 Advice Depends on training goals and age Food first increase intake Total Energy Fatigue is normal (enough CHO and Fuel) Hunger is normal for teens Drink milk in recovery for hydration and repair Drink milk at night before bed (all ages) Less protein at dinner More protein at breakfast Good source protein at lunch Include protein in snacks Be creative with food sources Supplements carry risk CHO still matter

14 Supplements The supplement programme is designed to (1) minimize the risks of an adverse analytical finding, (2) provide education to athletes, (3) support the training environment and athlete performance, and (4) provide a duty of care which includes: (a) clinical nutritional support e.g. (nutrient deficiencies e.g. iron), (b) avoiding adverse reactions (e.g. food allergies) and (c) undesirable practices (e.g. inappropriate doses) which could negatively impact health and performance

15 Dietitians.org.nz find a local dietitian Sports Medicine New Zealand NZ Nutrition Foundation NZ Heart Foundation Finding Help and Support HPSNZ.co.nz go to Journal Choosing safe Supplements Performance Nutritionist or Sports Nutritionist ACSM American College of Sports Medicine Sportsdietitians.com.au AIS sports nutrition Australia Institute of Sport Drug Free Sport NZ