Nutri&onal Considera&ons for Male Athletes

Transcription

1 Nutri&onal Considera&ons for Male Athletes

2 To cover Does diet impact performance? The risks of insufficient nutri6onal intake Available energy Protein Bones calcium, vitamin D Zinc Alcohol Over use of sports supplements

3 Does diet impact performance?

4 Requirements above normal popula&on

5 The risks of insufficient nutri&onal intake Poor performance Increased incident of injury Slow injury recovery Comprised immune system Stunted growth and development

6 Available energy Dietary energy intake exercise energy expenditure = Dietary energy available for other body func6ons ajer training

7 Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on, men) ( weight in kg ) + ( height in cm ) ( age in years )

8 Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on) men ( weight in kg ) + ( height in cm ) ( age in years ) Plus lixle to no exercise BMR x 1.2 Individualised : BMR + calories expended in daily ac6vity + calories expended during training exercise 1-3 days/week BMR X exercise 3-5 days/week BMR X 1.55 exercise 6-7days/weeks BMR X exercise twice/day or intense exercise BMR X 1.9

9 Protein Normal popula6on 0.8g/kg/day Adjust for training g/kg/day May s6ll be growing Injury To be covered in more detail Tuesday 25 th October Performance and Recovery for Endurance Sport Monday 31 st October Performance and Recovery for Power and Strength Sports

10 Body composi&on

11 Aesthe&cs vs Performance

12 Calcium RNI 700 mg (19 50 yrs) may s6ll be growing ( RNI 1000mg yrs) Higher requirements in athletes muscle contrac6on lost in sweat and urine low bone density increases risk of stress fractures

13 Sources of calcium - Dairy including milk - Tinned fish with bones - Green leafy vegetables - Nuts and seeds - Dried figs

14 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Male Parmesan Edam Cheddar Tahini paste Sesame seeds Sardines, 6nned in brine, drained Tofu, steamed Feta

15 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Male Anchovies, 6nned in oil, drained Salmon, 6nned with bones Brie Pilchards, in tomato sauce Figs, dried Almonds Spring greens, raw Yoghurt, whole milk Brazil nuts Watercress

16 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required Male Kale, boiled Hazlenuts CoXage cheese Skimmed milk Semi-skimmed milk Whole milk Single cream Spring greens, boiled Broccoli

17 GeGng calcium in to your diet - An 88g por6on of edam or a 94g por6on of cheddar will give you your daily calcium requirement - 1 6n of sardines will give you ¾ of your daily calcium requirement - 175g of yoghurt will provide you with 50% of your calcium requirement. - Carry dried figs, almonds and brazil nuts to calcium-enhance your lunches or onthe-go meals or to have as snacks - A meal of tofu, s6r-fried with green leafy vegetables and sesame seeds is calcium-rich - Make your own calcium-rich Nutella by combining hazelnuts, sesame seeds, dark chocolate, coconut oil and olive oil and spread on bread or crackers. - Make your own raw calcium-balls by combining figs, nuts, seeds, and coconut oil - Make your own hummus by processing chick peas, tahini paste and olive oil

18 Vitamin D Calcium absorp6on plus much more! Main source the sun Foods oily fish, eggs Daily supplement of 10ųg Informed sport

19 Zinc involved in various aspects of cell metabolism including protein synthesis, immune system, energy crea6on RNI 9.5 mg

20 Excellent sources of zinc - Meat - Nuts and seeds - Fish - Some cheeses - Some leafy green vegetables

21 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Oysters, raw Liver, calf, fried Braising steak Oxtail, stewed Stewing steak, stewed Quorn Pumpkin seeds Pine nuts Beef rib roast All Bran

22 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Crab, 6nned in brine Cashew nuts Rump steak, grilled, lean Lamb diced kebabs Corned beef, 6nned Tahini paste Sesame seeds Pecan nuts Lamb breast, roasted

23 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Parmesan Sunflower seeds Beef mince Brazil nuts Cheddar cheese Gouda Edam Turkey, roasted, dark meat Anchovies, 6nned in oil, drained

24 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Crispbread, rye Oatcakes Aduki beans, boiled Hummus Len6ls, boiled Tofu, steamed Spinach, raw Watercress, raw Yoghurt, whole milk

25 GeGng zinc in to your diet - Do you eat oysters? - Eat meat - Try calves liver - Lots of vegetarian op6ons; cheddar, edam and gouda - All bran breakfast cereal - Vegan op6ons too, brazils, cashews and pecans; quorn - Spinach and watercress highest in zinc content - Eat lamb kebabs J

26 4 reasons to not drink or significantly reduce alcohol intake 1) consump6on of alcohol 24 hours prior to exercising reduces performance by 11% 2) alcohol reduces muscle synthesis rates plus reduces testosterone produc6on which is linked to total muscles mass 3) alcohol consump6on increases the likelihood of sports related injury, with an injury incidence of 54.8% in drinkers compared with 23.5% in nondrinkers. 4) Alcohol is a diure6c which causes dehydra6on and electrolyte imbalance. 5% dehydra6on reduces performance by 30%.

27 Over use of sports supplements Sports supplements may enhance performance lab and field evidence clear physiological ra6onale but no field evidence Ineffec6ve banned substances base diet most important It is not known how cocktails of sports supplements interact Illegal sports supplements will get you banned from your sport and poten6ally have long term impacts on your health Informed sport

28 Summary Sufficient available energy to support body func6ons Body composi6on to match your sport Keep bones strong calcium and vitamin D Zinc commonly deficient in male athletes deficiency will impact performance Alcohol significantly impacts performance

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30 About Frances Carroll DipION Nutri6onal Therapy REPS Level 3 Personal Trainer francescarroll.co.uk Helen Money BSc Human Nutri6on PGC Applied Sports Nutri6on helenmoneynutrigon.com