Functional Nutrition in Football

Transcription

1 Functional Nutrition in Football Babak Shadgan IFMARK Football Clinic Tehran, November 2017

2 Sport The purpose of sport and exercise: To spend quality time To promote health & well-being Health Care To improve body function and skills To compete and acquire honor Medal Science To compete for income and finance

3 Sport Winning is the science of being totally prepared Basic Talent Physical Properties Techniques, Tactics, Skills Specific Training, Exercise & Fitness Mental Preparation & Discipline Healthy Body Proper Nutrition

4 Nutrition Normal Daily Life Daily energy, requires for normal body organ functions Ongoing cell growth and maintenance Preventing body dysfunction - injury & illness Brain Respiratory muscles Internal organs Limb muscles Protecting body from pathogenesis Basic Nutrition

5 Sports Nutrition Normal Daily Life Daily energy, requires for normal body organ functions Ongoing cell growth and maintenance Preventing body dysfunction - injury & illness Protecting body from pathogenesis Sport Energy, requires for further activities (sport) Further cell growth and repair Preventing activity-related injury & illnesses Further protections Enhanced Nutrition

6 Professional Sports Nutrition Normal Daily Life Daily energy, requires for normal body organ functions Ongoing cell growth and maintenance Preventing body dysfunction - injury & illness Protecting body from pathogenesis Sport Energy, requires for further activities (sport) Further cell growth and repair Preventing activity-related injury & illnesses Further protections Peak Performance Rapid Recovery Injury Prevention Enhanced Functional Targeted Nutrition

7 Professional Sports Nutrition Each Sport has a different pattern of movement, energy system, and therefore A Different Diet Programming

8 Professional Sports Nutrition Is a branch of health science in sport. Overlaps with exercise physiology. Put a significant effect on performance, body function and condition. Every player is different, and there is no single diet that meets the needs of all players at all times. Sport diet is individualized.

9 Professional Sports Nutrition Muscle Mental Function requires Energy But proper, on-time and sufficient Energy Specific to: Specific demand Individual

10 Professional Sports Nutrition Energy (Fuel) Systems Formula 1 Motor V8 Motor V4 Motor High Intensity Low Short Duration Long

11 Professional Sports Nutrition Energy (Fuel) Systems High Intensity Low Short Duration Long

12 Professional Sports Nutrition Energy (ATP) Systems Anaerobic Aerobic High Intensity Low Short Duration Long

13 Professional Sports Nutrition Energy (ATP) Systems Anaerobic Energy Systems ATP-CP Anaerobic Glycolysis Aerobic Energy Systems Aerobic Glycolysis Lipolysis High Intensity Low Short Duration Long

14 Professional Sports Nutrition Energy (ATP) Systems Anaerobic Energy Systems WATER ATP-CP Anaerobic Glycolysis CP Glycogen Aerobic Energy Systems Aerobic Glycolysis Lipolysis Glycogen Fat

15 Professional Sports Nutrition Enhanced Functional Targeted Nutrition Diet composition. Hydration. Supplements. Amounts. Timing Sport-specific Position / Discipline Duration of activity Level of intensity Age, Weight Environment Travel, Jet lag Exercise Physiology Energy Systems Individual Specs Medical Condition Team programming

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17 Executive Summary Football Players require a complex carbohydrate, low fat, low protein diet and lots of fluids. Enhanced Functional Targeted Nutrition Requires professional analysis and diet programing by an expert sport dietitian in collaboration with team physiologist, doctor and coaches.

18 Average Intensities % - Average (90 min) Standing Walking Low Intensity Running High Intensity Running (>5 m/s) Sprinting (>8.3 m/s) (2.4 km) 1.3 (600 m) ( episodes) With Possession of the Ball Without Ball

19 Average Physiological Demands Average (90 min) Heart Rate Max. Oxygen Demand Rate Total Energy Cost of a Game ~ 85% Heart rate max ~ 70% VO2max ~ 1800 kcal (75 kg)

20 Position specific Associate pattern of movements Required energy systems Fuel Average (90 min) Km Goal Keeper Full-Backs Center-Backs Midfielder Attacking Midfielder Wingers Central Striker

21 Position specific Associate pattern of movements Required energy systems Fuel CP Anaerobic Glycolysis Anaerobic Glycolysis Aerobic Goal Keeper X X Full-Backs X X Center-Backs X X X Midfielder X X Attacking Midfielder Wingers Central Striker X X X X X X X X X X

22 Position specific Advanced athletic diet should be individualized, based on player s position and role. Training Load Considerations Heavy Training Period: Rapid fuel loading Improving recovery Preventing overuse injuries Enhancing carbohydrate loading Necessary supplementations Keep Hydration

23 Position specific Advanced athletic diet should be individualized, based on player s position and role. Environmental Considerations Heat: Keep body fluid & electrolytes Prevent heat stroke and injury Improved Hydration: 150% more than weight loss + Electrolytes Body cooling

24 Position specific Advanced athletic diet should be individualized, based on player s position and role. Environmental Considerations Altitude: Improve red blood cell function Prevent tissue oxidative damage Control free-radical agents Supplementations: Iron, B. Complex, Antioxidants, BCAA (leucine, isoleucine and valine)

25 Position specific Advanced athletic diet should be individualized, based on player s position and role. Medical Considerations Return from Injury: Help recovery and healing Support muscle protein synthesis Preserve muscle mass Maintain energy balance Prevent body fat accrual Diet: Protein diet - BCAA (leucine) Rich carbohydrate Low GI Low fat: Omega 3 fatty acids Vitamins C, A, D; Ca, Mg, Cu, Zn Supplementations: Creatine monohydrate Fish Oil

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27 Energy Provided through Food and Beverage Average football match/training session expenditure: kcal * Average normal daily energy availability: 30 kcal/kg** Average excessive energy for a player: 15 kcal/kg/day A 70 kg player requires: ~ 3200 kcal/day Athlete s appetite and ad libitum intake is an unreliable indicator.*** Athlete s key influencer is their coach. Coach should be involved and aware of nutrition planning and weight monitoring. Energy production and consumption should be balanced. * Bangbo et al, ** Burke et al, *** Luacks et al,

28 Fuels: Carbohydrates Total body carbohydrate store in muscle/liver is limited. The depletion of carbohydrate storage causes fatigue and impairs function. Therefore, carbohydrate consumption should be pre-, during and after exercise bouts. Low intensity, skill-base training, recovery: 3-5 gr/kg BM/day Moderate intensity 1 h/day training: 5-7 gr/kg BM/day Moderate intensity 1-3 h/day training / match: 6-10 gr/kg BM/day A full liver glycogen storage is sufficient for a 90 min football play. Supercompensate Glycogen Storage prolongs the exhaustion time.* Can extend duration of steady state of exercise by 20%. 2-3 days glycogen depletion days high loading * MaInerney et al,

29 Fuels: Protein Proteins are essential elements of muscle tissue, neurotransmitters and hormones. No storage within the body; all amounts are integral and functional A-In average, a 70 kg body includes 12 kg of protein gr free AA. Daily recommended intake for football players: 1.5 gr/kg BM/day.* This amount can be provided through daily meal. Daily protein intake is recommended to be over 6 meals (every 3h). * Phillips et al,

30 Fuels: Fat Fat is the essential fuel for aerobic energy system used in endurance sports. High-fat diets impairs glycogen metabolism.* Fat tissue is necessary for metabolism of a number of vitamins. * Stellingwerrf et al,

31 Micronutrients Vitamins & Antioxidants Vitamins A, C, E, B6, and B12 are particularly important to health and performance. Minerals Iron, Sodium, Calcium, Copper, Manganese, Magnesium, Selenium, Zinc

32 Supplements Players look to nutritional supplements for many benefits, including: Promoting adaptations to training Losing fat and building muscle Increasing energy supply Promoting recovery between training sessions Preventing chronic fatigue, illness or injury Enhancing competitive performance. There are a few supplements having sounds scientific supports.

33 Supplements Protein supplements Weight loss supplements Increasing energy supply (carnitine, pyruvate and ribose) Bone & Joint Supplements (Glucosamine, Chondroitin, MSM) Creatine - Can increase the amount of high energy CP stored in the muscles; may improve sprints. Caffeine - (2-3 mg/kg) can help performance in prolonged exercise Bicarbonate Aids in very hard exercise, the muscles produce lactic acid. Players who are liable for doping control testing should be especially cautious about using any supplements.

34 Measures Weight Waist measure Body composition / fat percentage Heart rate Should be under constant routine monitoring. Frequent daily weight control is necessary in elite athletes. Normal body fat percentage range in elite male football players: 7-19% * * Reilly et al,

35 Measures Advanced Technologies Body composition analyzer Dual Energy X-ray Absorptiometry (DXA) is a common to measure body fat%.

36 Measures Advanced Technologies Real time VO2 and muscle fuel monitoring Muscle Multi-Wavelength NIRS* * Shadgan et al., 2017

37 Pre-Exercise Meal: It should be started 3-4 h before the match. Low fat, low fiber, low-moderate protein, high carbohydrate. Carbohydrate: 4 hours before the session. 2.5 gr of easy-to-digest carbohydrate /kg BM

38 Pre-Exercise Meal: Some good Meals (3-4h before the match): Wrap or sandwich with chicken and salad Bowl of muesli with yoghurt and berries Pasta with beef mince in tomato-based sauce Chicken stir-fry with rice Some suitable pre-game snacks (1-2h before the match): Yoghurt with fruit salad Banana and a handful of almonds Peanut butter on rice cakes Toast with cheese

39 During Exercise Intake: Carbohydrate: For 1-2h exercise: 30 gr/hour More than 2h exercise: 60 gr/hour Mouth rinsing with carbohydrate solution Energy bars, gels and sports drinks can be quick to eat. Sports Drinks: 4-8 gr/100 ml ( cc/h) Hydration: Players should be well hydrated by drinking adequate fluids. Regular amounts of clear urine is a useful indicator of good hydration.

40 Post Exercise Intake: After a match, immediate re- fuelling energy stores is a key priority. Muscles take 24 h to restore fuel back to their original level. Carbohydrate: gr/kg within 4h after the exercise, starting during first 30 min. Proteins: 0.3 gr/kg (20-25 gr) during recovery time.** Protein intake should be eaten every 3h until sleep time. Whey protein is a quickly digestible protein with high amounts of Leucine. Casein protein is a proper pre-bed time protein as it is a slow digesting protein. Hydration: Rehydrating after training is particularly important. Rehydrate at 150% of weight lost rate. * Reilly et al, **Moore et al., 2009

41 Individualized Functional Diet Programming by Experts Secure Players Health Care & Changes the Results in Football.

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43 Thanks for your presence & attention Babak Shadgan MD, MSc Sports Med, Dip Football Med., PhD President, Medical & Anti Doping Commission, United World Wrestling Faculty, Dep. of Orthopaedics, University of British Columbia, Canada

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