Performance Lifestyle: Lessons from Professional Football. Darren Robinson BSc (Hons), MSc

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1 Performance Lifestyle: Lessons from Professional Football Darren Robinson BSc (Hons), MSc 1

2 The OrgWheel is used to define processes, roles & structures Laboratory Performance Accountability Measures within the Premiership 2

3 Organisational Structure Performance Model Management Processes Research Quality Control Meeting Protocols Operating Procedures Performance Feedback Recruitment Monitoring Protocols Performance Analysis The OrgWheel is used to define processes, roles & structures Laboratory Performance Performance Targets Data Management Medical Provision Athletic Performance Accountability Measures within the Premiership 2

4 Player Lifecycle Analysis Performance Phase Commitment Phase Assessment Phase Further development Strategic recruitment 5 6 Performance X Development Recruitment Assessment Analysis 2 Roll-down Phase Cost 3 1 High performance management, incisive analysis & forward planning 4 Selling strategy Cost vs benefit Regeneration options? Time Performance Data > Analysis > Action 3

5 Hydration: Individual hydration Strategies based on body mass changes/ sweat electrolyte concentration. Strategies for pre, during, post-training and matches. Nutrition: Knowledge of player s nutrition. Cutting edge individual nutritional strategies (depending on major training phase) for pre, during and post-training and matchplay. Optimise training adaptations/ body composition. Physiological Profiling: Functional screening. Physiological assessment battery. Identify individual player s strengths and weaknesses. Recovery: Evidence-based individual Recovery programmes based on objective measures. Develop recovery protocols following training. Recovery following matches (home & away). Training: Supervised Individual pre-hab work. Individualise sessions as much as possible according to players strengths and weaknesses. Monitoring (Recovery): Hydration, Omegawave, immune, hormonal, wellbeing, sleep. Develop readiness score. Monitoring (Training stress): Comprehensive recordings of sessions: Work:rest, Heart rate, Perceived exertion, Speed & distance, Internal body load, Weight lifted (% power), No. of contacts etc. Monitoring (Rehabilitation): Monitoring of exercise sessions performed during rehabilitation process. Set specific sessions based on individual HR and lactate profile. In-house Research: Recovery protocols, nutritional interventions and sleep on training, performance & well-being/ lifestyle responses. Transferable Performance Measures 4

6 Hydration: Individual hydration Strategies based on body mass changes/ sweat electrolyte concentration. Strategies for pre, during, post-training and matches. Nutrition: Knowledge of player s nutrition. Cutting edge individual nutritional strategies (depending on major training phase) for pre, during and post-training and matchplay. Optimise training adaptations/ body composition. Physiological Profiling: Functional screening. Physiological assessment battery. Identify individual player s strengths and weaknesses. Recovery: Evidence-based individual Recovery programmes based on objective measures. Develop recovery protocols following training. Recovery following matches (home & away). Training: Supervised Individual pre-hab work. Individualise sessions as much as possible according to players strengths and weaknesses. Monitoring (Recovery): Hydration, Omegawave, immune, hormonal, wellbeing, sleep. Develop readiness score. Monitoring (Training stress): Comprehensive recordings of sessions: Work:rest, Heart rate, Perceived exertion, Speed & distance, Internal body load, Weight lifted (% power), No. of contacts etc. Monitoring (Rehabilitation): Monitoring of exercise sessions performed during rehabilitation process. Set specific sessions based on individual HR and lactate profile. In-house Research: Recovery protocols, nutritional interventions and sleep on training, performance & well-being/ lifestyle responses. Transferable Performance Measures 4

7 Useful References & Words of Warning 5

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13 What are the 7 main nutrients for everyday healthy living? 6

14 What are the 7 main nutrients for everyday healthy living? Draw a plate of what should be consumed by a swimmer within a typical week... 6

15 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage 7

16 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise 7

17 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source 7

18 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source Muscle Building & Repair 7

19 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source Muscle Building & Repair Forms upto 80% of the body 7

20 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source Muscle Building & Repair Forms upto 80% of the body Catalysts -Essential for metabolic reactions 7

21 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source Muscle Building & Repair Forms upto 80% of the body Catalysts -Essential for metabolic reactions Organic chemicals required by living organisms 7

22 Everyday Healthy Living 7 main nutrients CHO Fat Protein Water Vitamins Minerals Roughage Essential for High Intense Exercise Predominant LI Fuel Source Muscle Building & Repair Forms upto 80% of the body Catalysts -Essential for metabolic reactions Organic chemicals required by living organisms To maintain a healthy digestive system 7

23 Stresses of Competition: Tennis Parent 8

24 Stresses of Competition: Tennis Parent 8

25 9

26 1) How did your plate look? 9

27 1) How did your plate look? Daily Energy Requirements for a Swimmer CHO FAT PROTEIN 33 9

28 1) How did your plate look? Daily Energy Requirements for a Swimmer Activity 2 CHO FAT PROTEIN 33 9

29 1) How did your plate look? Daily Energy Requirements for a Swimmer Activity 2 Now in pairs, Draw a pie chart of the daily energy requirements for CHO FAT 1)Everyday living 2)For Swimmers PROTEIN 33 9

30 Food Pyramid Generic RDI 1-2 treats per week 1 serving of each per day 3 servings of dairy / 2-3 servings meat etc Red meats 3 x per week / Oily fish 3 x per week 6 servings per day 5 servings per day minimum NOTE - Individual needs differ so for specific recommendations arrange a consultation with the performance nutritionist 3-4 L as a guide 10

31 Typical Energy Requirements 11

32 Typical Energy Requirements 11

33 How much is enough? 75 g Carbohydrate X 2 X 6 X 2 X 3 12

34 Importance of CHO for Swimming CHO Importance (Cont) Trained athletes recommended 5g/kg b.w CHO loading increases time to exhaustion on ave by 20%. CHO feeding during exercise of >45mins duration is believed to improve endurance capacity & performance. Restoration of muscle glycogen post match may 13

35 Importance of CHO for Swimming CHO Importance (Cont) Lifestyle Trained athletes recommended 5g/kg b.w CHO loading increases time to exhaustion on ave by 20%. CHO feeding during exercise of >45mins duration is believed to improve endurance capacity & performance. Restoration of muscle glycogen post match may 13

36 Importance of CHO for Swimming CHO Importance (Cont) Lifestyle Pre-Race Trained athletes recommended 5g/kg b.w CHO loading increases time to exhaustion on ave by 20%. CHO feeding during exercise of >45mins duration is believed to improve endurance capacity & performance. Restoration of muscle glycogen post match may 13

37 Importance of CHO for Swimming CHO Importance (Cont) Lifestyle Pre-Race In - Training Trained athletes recommended 5g/kg b.w CHO loading increases time to exhaustion on ave by 20%. CHO feeding during exercise of >45mins duration is believed to improve endurance capacity & performance. Restoration of muscle glycogen post match may 13

38 Importance of CHO for Swimming CHO Importance (Cont) Lifestyle Pre-Race In - Training Post- Session Trained athletes recommended 5g/kg b.w CHO loading increases time to exhaustion on ave by 20%. CHO feeding during exercise of >45mins duration is believed to improve endurance capacity & performance. Restoration of muscle glycogen post match may 13

39 Carbohydrate Intake 14

40 Carbohydrate Intake Main meals: Choose low glycaemic index carbohydrates. Lower the stress of exercise Maybe benefits for weight management? 14

41 Carbohydrate Intake Main meals: Choose low glycaemic index carbohydrates. Lower the stress of exercise Maybe benefits for weight management? 14

42 Carbohydrate Intake Main meals: Choose low glycaemic index carbohydrates. Lower the stress of exercise Maybe benefits for weight management? During and immediately post exercise: Choose high glycaemic index carbohydrates. Quick energy replenishment. Reduce the stress of training 14

43 Hydration Exercise causes increase in body temperature...cooling effect. 2% dehydration can reduce work capacity by as much as 30%. Thirst is an unreliable signal of hydration. Pee check! Bathroom scales.. Pre/post (150%) Include salt in the recovery drink. RESEARCH HAS SHOWN THAT THE OPTIMAL RECOVERY DRINK SHOULD PROVIDE CARBOHYDRATES AND PROTEINS IN A RATIO OF 4:1 15

44 Hydration Exercise causes increase in body temperature...cooling effect. 2% dehydration can reduce work capacity by as much as 30%. Thirst is an unreliable signal of hydration. Pee check! Bathroom scales.. Pre/post (150%) Include salt in the recovery drink. RESEARCH HAS SHOWN THAT THE OPTIMAL RECOVERY DRINK SHOULD PROVIDE CARBOHYDRATES AND PROTEINS IN A RATIO OF 4:1 15

45 Karp et al Milk 16

46 Karp et al Milk Time to Exhaustion (min) CHO + Pro Milk 16

47 Fat Intake Intake of Omega 3 fats may be beneficial to enhancing recovery from training. Fat is an important part of an athletes diet 17

48 Summary Carbohydrate fuels key swims (Performance) Carbohydrate cushions the stress of training (Recovery) Protein makes energy repletion more efficient and magnifies adaptation (Recovery and adaptation) Omega 3 fats make life less stressful (Recovery) Eat a range of fruit and vegetables (Recovery and adaptation) 18

49 Vitamins and Minerals Eat a variety of fruit and vegetables Multi Vitamin and mineral supplements: Ensure a good source of supplement (beware contamination) Where possible do not exceed the RDI May help with adaptation to training. 19

50 Considerations for Daily Eating Constraints Training Physio / S&C Work / College / Uni etc PLAN FOR YOUR DAY! Vital Feedings Main meals Recovery Feedings Snacks Fluids Sports Foods / Supplements 20

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