TriHarman Nutrition Talk Summary Slides. 24 th, April 2018

Transcription

1 TriHarman Nutrition Talk Summary Slides 24 th, April 2018

2 Health before performance

3 Integrated sports nutrition appt. I calculate diet & lifestyle recommendations to support your: health history current health status metabolism body composition (waist measurement, waist:hip ratio, body comp. analysis my professional scales/calipers) exercise intensity and duration Health & sporting goals

4 Sample body composition analysis reading

5 Calculate your daily calorie requirements (RMR x DEE) + daily exercise energy expenditure = TOTAL x 0.80/0.85 FOR WEIGHT LOSS (create max % calorie deficit) 5

6 Suggested macronutrient breakdown NB. Obviously these are general guidelines and need to be adapted to you, your health, goals & body composition 6

7 General principles of day to day eating NB. Obviously these are general guidelines and need to be adapted to you, your health, goals & body composition For information on the carb, fat and protein content of foods check out

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10 Lower sugar density higher sugar density

11 Keep well hydrated

12 SUMMARY OF GENERAL FUELLING PRINCIPLES

13 Day to day training 3 meals & 2 snacks/day 24 hours before a training session > mins Carbs % cals g/kg bw (choose colourful starchy veg, black rice, quinoa over grains) 60-70% (15-20% less for weight loss) 4-7g/kg bw depending on activity levels. Extreme 7-12g/kg bw Protein % cals g/kg bw (high quality, lean) 15-20% (higher for fat loss) g/kg bw depending on exercise choice & body comp goal Fats % cals g/kg bw (high qual. MUFA/PUFA) Remaining cals Fluids Sip 2.5 litres/day water, non-caffeinated herbals throughout the day to keep urine strawcoloured, passing every 2-4 hours 80% 15% 5% Additional water since 3-4g water/g required for glycogen storage judge by urine colour & frequency. Salt foods if heavy sweater (sea/himalayan) 3-4 hours before 1g/kg/hour ie. 4g/kg 4 hours before start mins before mins after 4:1 ratio Carbs:protein then 2 hourly balanced meals Upto 100g high GL Carbs (as long as you don t suffer from rebound hypoglycaeimia) 1-1.2g/kg high GL carbs consumed at frequent intervals aiming for 50g/2 hours & 600g in 24 hours 10% 5% Couple of big glasses water & cup of coffee if well tolerated gulps/250ml fluid 5-6mg caffeine/kg bodyweight 0.25g/kg As per Day to Day above 13

14 SAMPLE DAY S MEAL PLAN (plenty of water through the day) NB. Exact no. & composition of meals/snacks depends on you, your health, goals & body comp. Breakfast Choose less-carb-heavy option if < mins training or if training is of low intensity Snack Lunch Snack Dinner Porridge, rasp/blueberries, flaxseeds & milk/poached eggs with grilled tomatoes & mushrooms on sourdough/spelt toast or fruit, plain/0-2% Greek yoghurt/coconut yoghurt smoothie with milk, flaxseeds & oats, protein powder (organic whey or hemp) Plain oat/wholegrain rice cakes/sourdough/spelt/ & hummus/prawns/unsweetened nut butter or berries with plain yoghurt & mixed seeds Chicken breast with large raw salad, avocado & drizzle of oil eg. Udo s Oil, baked sweet potato Raw walnuts & mixed dried fruit/sunwarrior Raw Protein with unsweetened almond milk Grilled, baked or poached fish with large amount of steamed veg. with quinoa/brown rice

15 Exercise duration Refuelling during/post training Goal Concentration Quantity mins or less Rehydrate Water Once breathing settled, 2-3 gulps/230ml every minutes mins + at effort Rehydrate & replenish electrolytes & carb Isotonic drinks ie. 6-7g carbs/100ml fluid (6-7% concentration) mmol/l sodium via Gels/chews/bar/solid food/electrolytes in water Once breathing is settled, take 1-1.4g carbs/kg bodyweight/hour, up to 90g/hour max. (less when hot g/hour) from combined sugar products eg. maltodextrin + fructose eg.torq. Take evenly through the hour = 2-3 gulps (approx. 230ml) every minutes alternating sports drink & water (always taking 2-3 big gulps fluid with solid food/bars/gels/chews) After mins+ at effort - Within minutes of finishing Replenish & repair muscle & glycogen stores. Hypertonic in ratio of 4:1 carbs:protein moving onto real food from balanced meals thereafter 1-1.2g /kg high GL CHO consumed at frequent intervals aiming for total 50g/2 hours/600g in 24 hours For cooler temperatures when less fluid is lost reduce fluid intake to 500ml/hour and increase gel/chew intake to get sufficient CHO If you need an extra boost there are gels with caffeine worth having on you for towards the end of events to reduce the perception of effo

16 Fuelling suggestions for during mins at effort sessions Check out recipes from Feed Zone Portables by Allen Lim It s not always possible to make your own so better quality bought/convenience include Veloforte, Chia Charge, 9 Bars, Nakd Bars, Trek Bars, sachets nut butter eg. Pip n Nut, salted nuts, mixed nuts & dried fruit Aim for 30-60g/hour carb intake depending on exercise intensity mix of food types & flavours eg. drink/gel/chews/bars OK but bear in mind tolerance for solid fuels decreases as exercise duration and intensity increases (digestion slows) as does tolerance for strong tastes Consume at least 1 litre fluid/hour (judge in conjunction with temperatures & your sweat rate) & always take in water with solid/concentrated fuel ie. gels, chews, bars, bananas, raisins, sultanas On multi hour rides eg. day-long and back to back days, build in some real food at lunch stop incl. easy to digest carbs and lean protein. Avoid fat at all costs eg. cheese/sausage rolls/pasties/red meat. Drink sufficient water for digestion. NB. If moving to fat adapted move away from fast carbs gradually adapting using mixed nuts & dried fruit to slower release carbs (sourdough/spelt/sweet pot based) then to fats/protein mix

17 Remember it s what you eat most of the time that counts

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20 How nutrition coaching works

21 Bo Nutrition Coaching helping you to be the best you can be

22 Contact me if you would like to make long lasting change to unlock your real potential Tel: