FUELLING PEAK PERFORMANCE! IN EDUCATION! All Systems GO: Nutrition for Competition!

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1 FUELLING PEAK PERFORMANCE! IN EDUCATION! Module 4! All Systems GO: Nutrition for Competition! Outcomes! At the end of this session you will: " Understand how to nutritionally prepare your students/athletes for competition or an event" Have the knowledge to calculate your fuel requirements for competition" Discover how to control body fat and weight" 1

2 Competition Nutrition! Competition Nutrition! 2

3 Carbohydrate Loading! Sample Carb Load! The Carb Load (24 hours before a competition) Day Before You are aiming for grams of carbohydrate for the day. The day should look like: Breakfast 2 cups cereal with 1-2 cups milk 4 slices of toast with jam/honey Morning Tea 4 tablespoons Sustagen Sport in 250ml milk 1 large cinnamon bun Lunch 2 cups cooked rice or pasta with 150g meat/chicken or fish and vegetables or salad 1-cup jelly with fruit Afternoon Tea 4 tablespoons Sustagen Sport in 250ml milk 1 large banana Dinner 150g meat, chicken or fish 2 cups cooked pasta or rice Veggies/salad 1-cup jelly or custard with fruit 2000ml sports drink throughout the day plus 2000ml water You could also use 1-2 Carbo Shotz Electrolyte tablets throughout the day for some extra electrolytes. 3

4 The Pre-event Meal! The Pre-event Meal! Cereal without bran Toast, fruit loaf, English muffins or crumpets with baked beans, spaghetti, tomato or egg Pancakes with fresh fruit and syrup Up and Go or Sustagen Sport with banana Fresh or tinned fruit and yoghurt 4

5 Carbohydrates during training! Type of Training Brief exercise < 45min Amount of Carbohydrate Not required Sustained high intensity exercise 45-75min Endurance exercise (2+ hrs) Ultra-endurance exercise Small amounts (including mouth rinse) 30-60g/hr Up to 90g/hr (glucose/fructose mix) 25-30g Carbohydrate! Food containing 25-30g carbohydrate: 1 carbohydrate gel 1 large banana 2 slices of bread with jam/vegemite 400ml sports drink 1 muesli bar or ½ sports/energy bar 5

6 Don t Forget! Drink water with carbohydrate" Preparing for Competition! Time before exercise Suggested food choices 3-4 hours Crumpets with jam or honey + flavoured milk Baked potato + cottage cheese filling + glass of milk Baked beans on toast Breakfast cereal with milk Bread roll with cheese/meat filling + banana Fruit salad with fruit-flavoured yoghurt Pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat) 1-2 hours Liquid meal supplement Milk shake or fruit smoothie Sports bars (check labels for carbohydrate and protein content) Breakfast cereal with milk Cereal bars Fruit-flavoured yoghurt Fruit Less than 1 hour * Sports drink Carbohydrate gel Cordial Sports bars Jelly lollies 6

7 Preparation for Swimming Carnival! Time Event Suggestions 7.00am Breakfast Cereal + low fat milk + slice of toast with jam 9.00am Warm up and race 50m freestyle heats Drink at least 1 cup of water in the half hour before race 10.00am Break Yoghurt / banana + water or sports drink 11.00am 11.30am Warm up and race 50m back stoke Recovery, warm up and race 50m freestyle final Remember fluids water or sports drink 12.00pm Lunch Vegemite / ham sandwich + tinned fruit 1.30pm Warm up and race 100m medley Remember fluids water or sports drink 3.00pm Break Muesli bar + sports drink 4.00pm 4.30pm Warm up and race 4x50m freestyle relay Recovery, warm up and race 4x50 medley relay Remember fluids between races Don t forget fluid replacement after racing. Sports drinks will help to replenish carbohydrate until you get home for dinner 6.00pm Dinner Chilli chicken + rice (from Survival of the Fittest Cookbook 1) Managing Body Weight! 7

8 Food in vs. Food out! News Flash! What goes in (food) must be less than what goes out (exercise) 8

9 Where is the body fat lurking?! 9

10 Consequences of eating too much fat! Concentrated source of energy but not readily available to exercising muscles" Can increase body weight and decrease agility and speed" Fat may take the place of much needed carbohydrate, therefore decreasing energy levels. " 10

11 Effects of exercise on the use of fat! Carbohydrate is preferred with high intensity work For mild-moderate exercise (< 60% VO2 max) fat provides 50-70% energy, increases when CHO stores are depleted Training leads to increased fat burning in muscle cells Fat as a fuel during exercise?! 11

12 Don t cut carbohydrates! Get some protein! 12

13 Moderate the fat! Get Full! 13

14 Don t drink calories! Use sports drinks carefully! 14

15 Watch out for alcohol! Include 3 serves of dairy! 15

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