Food for Performance: the Ultimate Ergogenic Aid

Transcription

1 Food for Performance: the Ultimate Ergogenic Aid Food Strategy to Maximize Performance Marielle Ledoux, Ph.D. 2005/11/12

2 «Un bon régime alimentaire ne suffit pas à faire d un athète moyen un champion, mais un mauvais régime alimentaire peut ramener un champion à l état d athlète moyen.» «A proper diet can t make an average athlete elite, but a poor diet can make an elite athlete average.» Costill, 1983

3 Weight categories Different situations = different solutions Aesthetic sports Team sports Individual sports

4 Nutrition periodization or How to include nutrition into the annual training plan for optimal performance

5 Training plan Figure 1. Illustration d un plan annuel d entraînement en football canadien au niveau universitaire

6 Mesocycle duration Speed-strenght sports; high intensity; mesocycles of± 3 weeks; include 1 microcycle for recovery(chouinard Chouinard,, 2004) Aerobic sports; to develop strenght- endurance; mesocycles of ± 4 weeks. (Chouinard,, 2004)

7 Microcycles Four (4) major types of microcycles : 1. Training (Cardinal, 1999). 2. Competition (Bompa, 1999; Cardinal, 1999). 3. Light training/transition (Bompa, 1999). 4. Recovery (Portmann, 1982).

8 Nutrition periodization Training year contains many «Macrocycles»: each of them ending by a peaking period. Each macrocycle may contain many «Mesocycles»: each of them representing one or more of the following phases Preparation/maintenance Pre-competition competition/competition Regeneration/recovery recovery Transition Each phase contains many microcycles e.g. days or weeks.

9 Training year Preparation General Specific Training year Example of a Macrocycle Competition Pre-race race Race Weekdays/weeks Transition (regeneration/ recovery) Basic recovery Off-season recovery Injury/illness A mesocycle phase n Microcyle n

10 Types Preparation General Specific Maintenance Pre-comp compétition Competition Regeneration Mesocycles: : training and nutrition Adapted from: Bompa,, 1999; Cardinal, 1999; Chouinard, 2004; Thibault, 2003) Training Objectives Building foundations for specific training Developing overall performance factors Developing specific performance factors Similar to basic mesocycles Reproduce competition environment and reality. Maximizing performance. Reduce fatigue; maintain a high level of fitness Light Recovery training ( prolonged period of repeated comp.) Transition Nutrition Objectives Individual needs assessment. Developing a nutrition plan. Developing specific choices according to sport:: bars, drinks, etc. Wgt gain or loss if necessary. Training vs snack/drink delays. Ensure prot., CHO,vit, min. Adjust fluid intake Test pre-comp comp.. Drink and snacks. Delays comp-eating eating. Maintain pre-establish establish nut.. plan. Snack/fluids post: :. 30 min.delay: prot-cho CHO.. For muscle fiber recovery.; glycogen, Na, fluid stores. Active recovery.. Maintenance. Weight control Maintenance of nutr. status.. Fine adjustments.

11 Developing a nutrition plan Preparation/maintenance: General preparation (work on general eating habits): Improve diet quality; Ensure adequate nutritional and caloric intakes; Look for variety in the diet. Meal and snack timing related to training time and duration Caloric, macronutrient and fluid timing Hydration: determine individual needs Pre-competition competition/competition: Meal/snack/ /snack/fluid needs and timing related to competition time and duration Recovery/Transition: Weight management and control Maintain variety and fun eating choices/moments

12 SNAC 3-level 3 training menu plans for preparation/general and specific phases Food groups 1. For aesthetic sports (# serv./d) Grain products Minimum of 5 2. For most athletes (# serv./d) 8 or more For endurance sports (# serv./d) Fruits & vegetables Minimum of 5 8 or more 15+ Milk products Minimum of (adolescents) (adolescents) Meat & substitutes Minimum of (adolescents) Other foods Limit intake With moderation Add to meet energy needs

13 Protein and Carbs needs Training: Protein: : 1,2-1,4g/kg 1,4g/kg BW for endurance sports 1,6-1,8g/kg 1,8g/kg BW for resistance sports 15-25% total energy intake for most sports Carbs: : 6-10g/kg 6 Body weight 50-60% total energy intake for most sports. Fat: 20-30% but not less than 15%

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16 Food choices before Light or moderate meal or light snack depending on time available before training/comp comp. Foods known and liked by athlete Foods rich in carbs (see : Foods away from home or Foods and fluids for team sports.) Limit: food rich in protein and fat. Alcohol. Hydration See:

17 Meal and fluid timing: is it really necessary? or

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20 En plus Athlètes végétariens, Perte de poids, Prise de poids, Alimentation en voyage

21 Before exercise Foods rich in proteins 250 ml (1 cup) milk* 175 ml (2/3 cup) ) yogourt* ¼ tasse cottage cheese 30 g cheese 1 tablespoon peanut butter 30 g(1oz) lean meat 3 tablespoon canned tuna 1/3 cup legumes* (chick peas, lentils, ) 1 egg Foods rich in carbs (± 15g carbs) 1 slice of bread ½ pita, ½ bagel,, 1 tortilla ½ cup pasta,, couscous, rice,.. ½ cup or 30 g whole grain cereal, ( mini-wheats wheats, cheerios) 1 small muffin, 1 waffle, ½ granola bar, 1 Fruit to Go 1 fruit ½ cup fruit salad, applesauce, ½ cup fruit juice 1½ cup vegetables or vegetable juice, * Foods also containing 1 cars equivalent 3-4 hours: normal meal 2-3 hours: 2 foods rich in proteins foods rich in carbs 2 hours: 1 food rich in proteins foods rich in carbs 1 hour: 1-2 foods rich in carbs 30 minutes: 1 food rich in carbs.

22 Day-to to-day hydration assessment Weight: : maintenance of a day-to to-day stable body weight (<1% variation in am) Urine: light colour and abundant in am is OK. Thirst: bad indicator of hydration status.. BUT if thirsty in am may mean that hydration needs are not met by actual intake. Check these 3 items to see if day-to to-day fluid intake is OK. Réf: GSSI. Sport Sci Exchange vol. 18, no.2, 2005.

23 Pee chart

24 Reading labels Sodium: 0,110g/0,240L =0,45g/L target: 0,5-0,7g/L Carbohydrates 14g/240mL x100 = 5,8% target: 4%-8%

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27 Sport drinks, beverages and CHO

28 Recovery/regeneration regeneration

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30 Post exercise Choose 1 food in first column and 2 foods in 2 nd column for an ideal post-training training snack. Foods rich in proteins (minimum 7g proteins) Foods rich in carbs (± 15g carbs) 250 ml (1 cup) milk* 175 ml (2/3 cup) ) yogourt* ¼ tasse cottage cheese 30 g cheese 1 tablespoon peanut butter 30 g(1oz) lean meat 3 tablespoon canned tuna 1/3 cup legumes* (chick peas, lentils, ) 1 egg 1 slice of bread ½ pita, ½ bagel,, 1 tortilla ½ cup pasta,, couscous, rice,.. ½ cup or 30 g whole grain cereal, ( mini-wheats wheats, cheerios) 1 small muffin, 1 waffle, ½ granola bar, 1 Fruit to Go 1 fruit ½ cup fruit salad, applesauce, ½ cup fruit juice 1½ cup vegetables or vegetable juice, * Foods containing 1 carbs exchange

31 Examples of post-training training snacks Vegetable juice and cheese Nuts and banana Dried fruits and yogourt Pineapple and cottage cheese Peanut butter and crackers Muffin with milk Chocolate milk JUM (frozen( orange juice and milk 2:1)

32 Daily needs, no weight loss Training cycle CHO (g/kgbw kgbw) Protein (g/kgbw kgbw) Fat (g/kgbw kgbw) Hydration colour urine Preparation ,2-1,7 1,7 0,8-1,0 lemonade Pre-race race ,4-2,0 0,8-2,0 lemonade race ,4-2,0 0,8-3,0 3,0 Diluted lemonade transition 5-6 1,2-1,4 1,4 0,8-1,0 lemonade example from Seebohar,, B. 2005

33 pre fluid 17 CHO Preparation cycle. during 17-20oz(2hrs pre) 7-10ozs( 10-20min) 7-10ozs/15-20min Sodium post 20-24ozs/ 24ozs/lb lost +Na No ± 30-60g/ 60g/hr 1,0-1,2g/kg 1,2g/kg (<30min + every 2hrs) Protein X X Up to 20g first 30 min. then mix 2hrs post Fat X X X From Seebohar B.

34 Pre-race race cycle. fluid pre Same during same post same CHO 1.4g/kg 30-60g+/ 60g+/hr same Protein same?? same Fat same same same From Seebohar B.

35 Race: only change suggested from pre-race is to bring CHO up to g/hr. (Maintain fluid and Na intakes)

36 Transition cycle. pre fluid 7-10ozs (10-20min) during same post same CHO X* X* X* Protein X X* X* Fat X X X* From Seebohar B. X* no additionnal intakes.. Basics only.

37 Training: Key messages for all coaches/athletes athletes Varied diet ( SNAC-3 level plan) = success in training Diet «rich» in carbs and low in fat:, BUT some fat is needed!! Energy and protein intakes Hydration Competition: Snack/meal meal/fluids for pre, during and post-competition

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