Nutritional Recovery Acute to Chronic Considerations

Transcription

1 Nutritional Recovery Acute to Chronic Considerations Dr. Trent Stellingwerff Canadian Sport Centre- Pacific OTP Technical Leadership Program Professional Development Breakfast & Workshops Dec. 5 th, 2011: 9:30 10:00am

2 % time spent competing vs. training vs. recovering (Elite female 1500m athletics runner) Time Spent Training 6.23% ~30,000-40,000 min (~ hrs) Time Spent Competing 0.03% ~180 min (~3hrs) (~20-25 races/year) Time Spent Recovering 93.73% 500,000 min (~8200hrs) Time Spent Comp. the Olympics % (over a quad)

3 Presentation overview 1) Optimizing Acute Recovery 2) Optimizing Recovery During Competitions 3) Can a periodic lack of nutrition drive training adaptations? Or vice versa? 4) Nutritional Physiology - a new emerging sport science discipline?

4 Optimizing ACUTE Recovery

5 Provocative TITLE: Do you know what type of protein (if any) your athletes are eating after training? Should you?

6 Both what you eat and when you Eat are very important Preparation and planning ahead are vital to eating success! Total daily energy intake: ~3000 to 3500 kcals for 65kg athlete reakfast Morning Snack Lunch Hard Training 2hrs Dinner Evening Snack 8am 10am noon 2pm 4pm 6pm 8pm 10pm } First 2hrs Acute Recov ~25% of total daily energy intake

7 Muscle glycogen synthesis Maximizing glycogen re-synthesis rate (g/min) 0.4 Maximal synthesis rate 0.3 ~1.2 to 1.5g CHO kg BW -1 hr Of high glycaemic index carbohydrates in frequent small doses of 20-30g CHO every 20 to 30min for the first ~2 hrs Carbohydrate intake (g/min) (Adapted from Jentjens & Jeukendrup. Sports Med 33 (2): , 2003)

8 Examples of Good Post-Exercise Carbohydrate 1 Litre of sports drink = ~ 66grams 1 Large Potato = ~50grams Lima Beans = ~50grams 10 dried dates = ~50grams English Muffin = ~130grams 1 cup of rice = ~50grams 2/3 cup of raisins = ~75grams But what about adding protein?

9 Post-exercise how much protein is needed? Muscle Protein Synthesis FSR (% h) c b b a c ~0.25g/kg BW kg / ~110 lbs = ~15g post-exerc. 70 kg/ ~150 lbs = ~20g post-exerc. 90kg/ ~200 lbs = ~25g post-exerc. 110kg/ ~240lbs= ~30g post-exerc Protein (g) Moore D.M. et al. AJCN, 2009.

10 Type of protein source matters for acute protein synthesis Muscle Protein Synthesis FSR (% h) Tang J.E. JAP 107: , 2009.

11 Type of protein source matters & chronic/prolonged training Double blind / 13 men / 10 wk training program (3 days/week) in 2 groups: 1) Hydrolyzed whey protein 2) Casein Whey Pre ~17.2% BF Post- ~14.8% BF Casein Pre ~18.7% BF Post- ~18.6% BF Cribb P.J. IJSNEM 16: , Moore DR et al., Am J Clin Nutr (In Press)

12 Acute Recovery Case Study: Thrower- Weight-room session A 150 kg (330 pound) thrower does an incredibly intense 90min weight room session during his building phase, and will be looking to try and recover for technical work the next day. Sports drink +Protein Bars (750ml sports drink Protein bars) ~150g CHO and 48g PRO ~790kcals Glycogen ~ 60-80% decline PRO with CHO vital for recovery Proposed recovery: ~1g CHO/kg = 150g CHO ~0.3 g PRO/kg = 45g PRO ~800 kcals Club sandwich (1 LARGE club sandwich + 7 dried dates + 1 cup of juice) ~120g CHO and 44g PRO ~775kcals

13 General recovery recommendations Timing is of the essence you waste part of your workout if you don t consume nutrition in the first several hrs after training. Be prepared bring a snack for immediately after training. Fresh foods are as good as sports foods, the key is to have them with you. In the first ~2hr post training aim for (read the labels of what you are consuming or look up the foods you want to eat): ~ 15 to 25g of protein (~0.3 g PRO/kg BW) ~40 to 80g of carbohydrate (~1 to 1.5g CHO/kg BW) Hydration urine should be pale yellow, if you are waking to urinate more than 2 times per night you are over-hydrated. Recovery periods is one of the only times of the day to consume highly calorie dense liquids (e.g. sports drinks) Very easy training days do not need an aggressive post-exercise nutritional recovery routine! Strategically plan on when and where in your YPI you should emphasize recovery vs. not.

14 Optimizing Recovery during Competition Situations

15 Michael Phelps 2008 Olympic Schedule Michael Phelps earned 8 gold medals, and 7 WR at the 2008 Beijing Olympics. To do this he raced 20 times over 9 consecutive days, and five of those days featured 3 races on a single day! Saturday, August 9 400m Individual Medley - Heats OR of 4:07:82. Men's 400m Individual Medley -- Final Wins first gold, WR of 4:03:84. Sunday, August 10 9:54 a.m. 200m Freestyle -- Heats 10:21 a.m. 4x100m Freestyle Relay -- Heats 11:26 p.m. 4x100m Freestyle Relay -- Final - Phelps and teammates win gold. Monday, August 11 12:28 a.m. 200m Freestyle -- Semifinals 8:15 a.m. 200m Butterfly -- Heats 10:16 p.m. 200m Freestyle -- Final - Wins gold, tying record for most Olympic gold medals in a career. 11:50 p.m. 200m Butterfly -- Semifinals Tuesday, August 12 8:55 a.m. 4x200m Freestyle Relay -- Heats 10:21 p.m. 200m Butterfly -- Final - Wins gold; breaks record for most career gold medals with 10 11:19 p.m. 4x200m Freestyle Relay -- Final - Wins gold; 5 for 5 in the 2008 Games. Wednesday, August 13 9:51 a.m. 200m Individual Medley Heats Thursday, August 14 12:32 a.m.200m Individual Medley -- Semifinals 9:02 a.m.100m Butterfly -- Heats 10:48 p.m. 200m Individual Medley -- Final - Wins 6th gold; sets 6th world record. 11:55 p.m. 100m Butterfly -- Semifinals Friday, August 15 9:45 a.m. 4x100m Medley Relay -- Heats 10:10 p.m. 100m Butterfly -- Final Wins 7 th gold. Saturday, August 16 10:58 p.m. 4x100m Medley Relay -- Final - Wins 8th gold; sets Trent Stellingwerff, 2010

16 Immediate post-race nutrition

17 Can a SUMMARY Periodic Lack of Nutrition Potentially Drive Training Adaptations? Or vice versa?

18 Periodic fasted training to maximize fat oxidation & aerobic training stimulus De Bock et al. Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. JAP. pp 1045, Universally recommended that endurance athletes have high daily CHO intake to enhance training load/effects. However, there is a failure of longitudinal studies to show during training (~70g/hr) consistent training adaptations and performance vs. improvements when comparing high daily CHO intake with moderate-cho intake. (Burke LM, Practical Sports Nutr. pp. 100, 2007) Does a surplus or a lack of nutrition drive optimal training adaptations? How is this best periodizied? 2 groups training: 6 wks, 3 day/week for % VO2max (only 18 total sessions): 1) With CHO rich breakfast +CHO intake 2) 11-hr fasted training in morning -- less glycogen breakdown, -- increased fat transporters but no change in fat oxidation -- no performance measures

19 Fasted running is it even new? Waitakere Ranges Arthur Lydiard s famous Owairaka 22-mile (35km) runs (water-only) in 1960 s Ethiopian marathon training: fasted 30-35km runs at 6AM Trent Stellingwerff, 2010

20 Average Interventions per week Chronology of interventions Elite marathon runners Low Energy Target Fueling Gut Adapt General Prep Phase (weeks 1-6) Specific Prep Phase (weeks 6-12) Competition Phase (weeks 12-16)

21 Case-Study: Results Reid Coolsaet Old: 2:16:53 Eric Gillis Old: 2:13:56 Dylan Wykes Old: 2:15:15 Rob Watson Debut New:2:11:23 New: 2:12:08 New: 2:12:39 2:16:17 Marathon +4.0% +1.3% +1.9% Debut

22 High dose anti-oxidant supplementation and training adaptation AJCN, 2008

23 Nutritional Recovery Continuum Situations for Limited Recovery Targeted at times when functional over-reaching is desired More durable/ senior athletes Athletes who have nearly maximized training responses More towards endurance based athletes Situations where muscle/fat decreases are desired Situations for More/Optimal Recovery Championship racing season Brittle athletes (get sick often tend to over -train often) Developmental athletes Athletes who have not yet maximized training response Speed/Power athletes Muscle hypertrophy desired

24 NUTRITIONAL PHYSIOLOGY an emerging sport science discipline?

25 Stimulus = Response? + SUBSTRATE Building-Blocks Energy Macro- micro nutrients Fluids = STIMULUS Specific Training Prescription RESPONSE Desired Adaptation

26 Food to sports nutrition to supplements A small boost from a few ergogenic aids Benefits of using sports foods to refuel and rehydrate from workouts and races Good wholesome foods/eating is the nutritional foundation over-riding an athletes training and development

27 Nutritional Expert Continuum Supplement Guru s (aka Gunslingers) Physiological understanding with nutritional research experience Food Basics Betty Crocker

28 Nutritional Physiology TRAINING vs. NUTRITION Amount (LOAD) Amount (kcals) Type (aerobic, Resistance, Short/long) Timing (Periodization) ENERGY EXPEND- ITURE ENERGY INTAKE Type (CHO vs. PRO vs. FAT) Timing Sweet Spot of Nutritional Physiology Optimal Body Composition Optimal Training Recovery Profiles for Desired Adaptive Response Nutritional Solutions to Optimize Performance

29 Thank-you Own the Podium Rowing Canada & Athletics Canada Case-study athletes & coach s Canadian Sport Centre - Pacific

30 BACK-UP SLIDES

31 Recovery vs. Adaptation

32 Recovery vs. Adaptation Recovery (secs to mins to hrs to days) The act, process or instance of returning towards a normal condition. More specifically, it is the restoration or re-synthesis of: Energy producing enzymes (proteins) inside muscles Specific and functional proteins (eg. contractile vs. mitochondrial) CHO and fat stores Endocrine and immune system In terms of sport recovery, we are focusing on the acute period in the first 2-hrs post-exercise and focusing on muscle carbohydrate (glycogen) and protein re-synthesis, or the period prior to the next training bout.

33 Optimizing a single training bout Adaptation (ie. metabolic/mrna/ proteins/performance) (baseline Hard training session 2) Optimized training and recovery can result in increased adaptations (or super-compensation) -Timing / periodization of training with appropriate nutrition interventions 3) Decrease recovery time between hard training sessions with appropriate nutrition interventions Time (hours/days)

34 Recovery vs. Adaptation Adaptation (weeks to months to years) The process of repeated acute and specific exercise stimuli, followed by recovery (rest and nutrition), over a prolonged period that induces a variety of favorable metabolic, genetic and morphological changes to optimize a given athletes ability in their desired task. The functional outcomes of these adaptations are determined by: Repeated and specific training stimuli Training volume, intensity and frequency Individual (genetic) response to a given training stimuli Interaction of optimized recovery REPEATED TRAINING + RECOVERY BOUTS = ADAPTATION

35 Optimizing training and recovery adaptations over time Adaptation (ie. metabolic/mrna/ proteins/performance) Athlete utilizing optimal adaptations Initial level of performance ability Athlete not utilizing optimized training and nutrition (baseline) Time (months/years)