Nutrition for. May 2013 Zoë Watt Sports Dietitian
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1 Nutrition for May 2013 Zoë Watt Sports Dietitian
2 Today Importance of Nutrition Carbohydrate, protein, fat Eating during training and the event Recovery Hydration
3 Does nutrition matter Concentration, co-ordination & energy Hydration Get the most out of training Recovery Body weight & composition Feel good & Immunity Long term health! Growth
4 Carbohydrates (CHO) Preferred source of fuel very important to have plenty of CHO for high intensity sports CHO stores are used very quickly and must be constantly replaced Low CHO intake will lead to low CHO stores = fatigue/poor performance High CHO intake = increased energy
5 Carbohydrate Healthy carbohydrate choices for recovery: Breads and cereals Rice, pasta, noodles, cous-cous Starchy vegetables potato/sweet potato/corn Reduced fat milk, yoghurt, custard Fruit Muesli bars Pretzels Crackers eg Vita Weats
6 Carbohydrate High fat carbohydrate (not suitable for recovery) Donuts Packets of chips Hot chips Creamy pasta sauces Garlic bread Baked potato with butter/sour cream Chocolates, sweet biscuits, cakes *** full cream dairy
7 Protein Protein = the building blocks of muscle Repairs/replaces damaged cells Protein foods are usually a good source of iron, zinc Lean meat Dairy Red White Fish Legumes and lentils Eggs Nuts and seeds WARNING: Protein foods are often associated with high fat contents Watch out for excess portions of meat Choose low fat dairy
8 Protein Requirements Sedentary males and females: 0.8g/kg/day Elite male endurance athletes: 1.6g/kg/day Football/Power sports: g/kg/day E.g. 70kg male power athlete requires ~ g protein/day
9 How to meet these requirements Food Grams Protein Breakfast cereal 2 cups 6-10 Milk 250ml glass 9 Yoghurt 200g tub 10 Bread 4 slices 12 Cheese 2 slice (20g hard) 10 Ham 2 slices lean (60g) 14 Pasta 1 cup cooked 7.5 Lean meat 100g cooked 31 Glass Milo (250ml milk 1 tbs scoop Milo) 12 TOTAL
10 Fat The body requires certain amounts of fat to: Provide insulation and protection for the body and it s organs and for a healthy immune system Hormone production Absorbs fat-soluble vitamins (A, D, E & K) LOW fat, not NO fat include mono- and polyunsaturated fats and limited saturated fats Keep fatty foods as occasional treats, not everyday foods Not the body s preferred fuel source in high intensity activity
11 Takeaway Choices Whopper Double Beef with Cheese & Mayo, plus regular fries & regular coke 84g fat 6605kJ Food Pics
12 Snack Comparison = kj 7 g protein 33 g fat 50 g carbohydrate kj 25 g protein 5 g fat 95 g carbohydrate
13 Training and Competition
14 Pre Event Eating 2-3 days before: carbohydrate loading Night before extra carbohydrate plenty of fluid Last meal 3-4 hours before start light snack 1-2 hours before
15 Pre Event Meal Easy to digest High CHO Low fat Provide adequate fluid Familiar and enjoyable
16 Eating before exercise Breakfast choices Breakfast cereal/porridge + low fat milk Toast + baked beans or eggs Fruit and Yoghurt Banana sandwich and low fat yoghurt Fruit smoothie and crumpets Cereal bars, juice and low fat flavoured milk Sustagen/Up and Go Hydration: Include mL water
17 Eating before exercise Immediate pre-training /event snack Sports drink/cordial White bread & honey/jam Banana or other fruit Jelly lollies Liquid meal supplement Pre-event nerves or stomach discomfort Replace pre-event meal with nutritious drinks eg. Sustagen Eat earlier & top up with sports drink
18 Pre-event Meal Pre Event Meal Examples:
19 Eating during training Things to consider Length of activity Intensity Pre fuelling Benefits Keeping up blood glucose levels Providing a fuel source to the brain Sparing muscle glycogen
20 Eating during Oxfam Beginner to Intermediate Participants Eat every ~three hours Meals: sandwiches, rolls, wraps (jam/vegemite), noodle soups, rice and pasta. Snacks :fruit/tinned fruit, pikelets, muesli bars, fruit loaf and muffins, pretzels. Drink plenty of fluids: water (and high sodium foods) or sports drink.
21 Eating during Oxfam Intermediate to advanced participants 1g carbohydrate/kg body weight/hr Sports drinks and gels to avoid abdominal discomfort Practice in training Have a plan!
22 Eating during exercise 60g carbohydrate 1l sports drink 600ml soft drink 1 ½ sports bars 3 cereal bars 2 sports gels 2 large bananas 1 sandwich with 2 tbs jam
23 Carbohydrate Loading Maintaining peak performance by elevating muscle and liver glycogen stores and preventing or delaying fatigue For events over 90 minutes duration Can improve performance by 2-3% PROTOCOL :Consume 7-12 gcho/kg bw/day for 2-3 days before event, and taper exercise
24 Carbohydrate Loading Considerations: Exercise taper Eating enough CHO is difficult cut back on fibre use compact sources of CHO such as low fibre cereal, white bread, sports foods, soft drinks, juices, jam, honey and glucose confectionary. Body Mass increase up to 2kg increase can occur when CHO loading as water is stored with CHO. This extra weight is not body fat, rather an increase in glycogen stores Not an excuse to overeat
25 Daily Meal plan:. 70kg athlete; (9g/kg BM) 650g CHO Bkfast: 1 cup cereal with 1 cup low fat milk 2 crumpets with jam/honey 250ml fruit juice Snack: 2 pieces fruit 1 tub low fat yoghurt Lunch: 2 x sandwiches with lean meat or chicken and salad 1 large fruit muffin 250ml fruit juice Snack: 1 x sports bar 1 x 600ml sports drink Dinner: 2 cups rice with grilled chicken and vegetables 2 slices white bread Snack: 1 x fruit smoothie made with low fat milk and honey 2 cups jelly
26 Recovery
27 Recovery AIMS Carbohydrate Replenishing muscle glycogen stores Protein Assisting muscle recovery and repair processes 15-20g (1 C milk/up and Go = 10 g protein) Fluid to Rehydrate Protect immune system Poor recovery after training Decreased energy at training the next day slow down repair of injury
28 Immediate Recovery If requiring recovery within 30 mins: Carbohydrate + protein Fruit + yoghurt Up and Go/fruit smoothie/sustagen Lean meat/cheese + salad sandwich Raisin toast + ricotta/cottage cheese + jam/honey Baked beans on toast Cereal bar + milk + fruit + +
29 Hydration
30 Importance of Hydration Full hydration is vital for optimal performance Sweat losses during exercise can cause a rise in body temperature and impair cardiovascular function Effects on performance are seen at all levels of dehydration Sweating increases with harder work, longer duration of exercise, or hot environment Signs to watch out for Weight, urine colour, thirst Tiredness, lethargy, difficulty concentrating
31 Importance of Hydration Dehydration can cause general fatigue and reduce mental function: decision making concentration impaired motor skills muscle endurance Fluids should be taken in prior to, during and post-exercise Dehydration is common Don t over drink! You can also be over-hydrated (hyponatraemia): Can cause confusion, disorientation & even coma Caused by drinking too much fluid
32 Tips for Good Hydration Start your event well hydrated If it is going to be hot weather, plan ahead and ensure you are carrying enough fluid. Cool fluids can be more palatable Good choices Water, Sports drink, Cordial, Fruit juice Poorer choices Energy drinks, cola drinks, tea or coffee, Soft drink
33 Simple Sweat Loss Estimate A weight change over an exercise session does not indicate fat loss but net fluid loss Assuming no toilet breaks a weight loss of over 2% can indicate excess fluid loss A weight gain may indicate excess fluid consumption during exercise
34 Calculation of Sweat Losses Total weight loss during exercise (assumed to be ml of fluid) = change in body mass (kg 1000) + food/fluid intake (g) weight loss from the toilet (kg 1000) Sweat rate (ml/hr) = total sweat loss duration of exercise (hrs) % weight lost from sweat = change in body mass (kg) 100 pre exercise body mass (kg)
35 Extra Information AIS website Recipe books Survival For The Fittest Survival From The Fittest Survival From Around The World Survival For The Active Family Sports Dietitians Australia
36 Practice details The Athletes Kitchen Dietitians: Zoë Watt, Emilie Isles and Rebecca Hay Balmain The Athlete s High Balmain Sports Medicine Ryde The Athlete s High Performance Physiotherapy Bella Vista The Athlete s Hills Sports Medicine Parramatta The Athlete s Parramatta Sports Medicine Clinic
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