Nutritional Strategies and Hydration before, during and after a hockey match

Transcription

1 Nutritional Strategies and Hydration before, during and after a hockey match FIH Medical Seminar, The Hague, June Dr Marco Mensink, Wageningen University, Division of Human Nutrition

2 training Field Hockey skills speed tactics Endurance capacity Power talent anthropometrics psychological

3 Sports Nutrition Pyramid

4 Energy Metabolism

5

6 ATP resynthesis RATE DELAY CAPACITY Phosphocreatine very high instantaneous very small (anaerobic) Glycolysis high seconds small Oxidative metabolism Glycogen moderate minutes large Blood-borne glucose low ~ 90 min small Lipids low > 2 hour unlimited

7 Game player Football, Soccer, Hockey, Tennis, Intermittent exercise Soccer: 1000 bouts of action 8-13 km covered Jogging (37%), walking, cruising, sprinting (11%) ~75% V02 max Blood lactate ~4-6; peak 8-12 mmol/l

8 Intermittent high intensity exercise With repeated sprints power output supported by PhosphoCreatine and aerobic metabolism

9 Nutritional Strategies

10 (Phospho)Creatine High-energy Phosphate Contributes to high-intensity exercise for initial seconds, up to 20 sec Restoration aerobic (O 2 availability), within 4-5 minutes Muscle (95% of body store) Sources Diet (meat; supplements!) Endogenous production liver

11 Carbohydrates The Main Energy Food

12 Glycogen Skeletal Muscle and Liver Limited amount Exercise intensity Anaerobic glycolysis Oxidative breakdown

13 Carbohydrates: Diet Light Moderate exercise Moderate to heavy exercise Extreme exercise 3-5 g/kg/day 5-7 g/kg/day 7-12 g/kg/day g/kg/day

14 Carbohydrates: (before) Exercise Pre-event meal Pre-event snack GI complaints rebound hypoglycaemia min Single/multiple CHO -> mouth rinse 1-2 hour Single/multiple CHO -> 30 g/h 2-3 hour Single/multiple CHO -> 60 g/h > 2.5 hours Glucose:fructose (2:1) -> 90 g/h Nutritional training essential

15 Carbohydrates: Recovery Immediate (0-4h): Thereafter: g/kg/h daily scheme

16 Practical recommendations

17 Protein The Tissue Builder

18 Protein: optimizing training adaptation

19 Protein recommendations.. individuals engaged in regular exercise training require more dietary protein than sedentary individuals... intakes of g/kg/day.. is not only safe, but may improve the training adaptations to exercise training... possible.. to obtain.. protein requirements through a varied, regular diet, supplemental protein is a practical way of ensuring adequate intake...superiority of one protein type over another.. remains to be convincingly demonstrated... appropriately timed protein intake is an important component of an overall exercise training program.

20 Protein balance

21 Optimizing training adaptation

22 Optimizing training adaptation Provide sufficient protein with each main meal (20-25 g) Ingest g dietary protein during/immediately after exercise Whey (dairy) is an excellent source Consider protein prior to sleep Co-ingest carbohydrates to replete glycogen

23 Practical recommendations

24 Hydration

25 Hydration status

26 Fluid balance during exercise Fluid balance/sweat rate: prebw-postbw+fluid-urine

27 Practical recommendations Before Exercise Start well-hydrated Pay attention to thirst Drink last 2 hours 5-10 ml per kg -> pale yellow urine Hyperhydrate During Exercise Short-term: drink to sweat loss Long-term: drink to thirst or prevent > 2-3% BW loss Cold drinks (thermoregultaion) overdrinking (hyponatremia)

28 Beverage composition Sodium Decreases diuresis (urine output) Stimulates thirst Carbohydrates Sodium-glucose co-transport Gastric emptying Glycogen restoration Palatability

29 Issues in post-exercise rehydration Practical issues: opportunities, conscious decisions Voluntary intake: 30-70% of sweat losses People fail to rehydrate Difficult after high levels of hypohydration (2-5% BM) or interval between exercises short (6-8h) Solid foods

30 Practical recommendations After Exercise 150% of sweat loss add to your liquid: Sodium and Glucose Slower drinking (GI complaints) Palatable is key Limit alcohol intake Solid foods / sodium replacement

31 Summary Carbohydrates: the Energy Food Daily diet Pre/during/post exercise Protein: The Muscle Builder gram per meal and post exercise Rehydration: 150% sweat loss Sodium content

32 Recovery meal/drink Repletion: Carbohydrates -> g/kg Rehydration: Fluid Reparation: Protein -> gram

33 Nutritional Strategies and Hydration before, during and after a hockey match marco.mensink@wur.nl