Making weight for sport. Aoife Hearne MINDI

Transcription

1 Making weight for sport Aoife Hearne MINDI

2 Sports Rowing Martial arts Wrestling Weight lifting Horse racing Boxing

3 Weight Management Techniques Safe Effective GOALS Guided by trained health professional

4 Weight Management Challenges Many of current techniques are opposed to sports nutrition guidelines Difficult to change beliefs Current techniques work, but may NOT be safe Pressure from team mates

5 Weight Management Techniques Severe food restriction Severe fluid restriction dehydration Saunas Increased exercise Rubber suits Laxatives Vomiting

6 Dangers associated with inappropriate weight loss techniques Changes in plasma volume heat illness Loss of lean tissue Changes in metabolic rate Reduction in cognitive function

7 AH2 Dangers associated with inappropriate weight loss techniques Nutritional deficiencies Bone loss Impair training/performance Disordered eating behaviours Dehydration.death

8 Slide 7 AH2 death of 3 collegiate wrestlers in 1997 in the USA trying to make weight..led to changes in some of weight restriciton rules. and dehydration is now banned by NCAA for wrestlers Aoife Hearne, 09/09/2008

9 Dehydration Banned by the NCAA for wrestlers Other associations caution against dehydration of greater than 2% Performance affected Affects body s s tolerance to heat Can be fatal

10 Appropriate weight loss Techniques Gradual weight loss Set up yearly plan for weight management Diet Gradual increase in aerobic exercise

11 ASSESSING BODY COMPOSITION

12 AH1 Body Composition % body fat most important consideration BMI - rough measure of body comp NOT appropriate for athletes BIA - conditions need to be well controlled Skinfolds sum of 7 skinfolds ISAK criterion DEXA gold standard

13 Slide 11 AH1 BIA-based on principle taht different tissues eg fat/muscle have different impedance to electrical current adipose very high resistance conditions: no etoh or exercise 8-12hrs before, 2 hrs after eating/drinking,lying down best DEXA - dual energy xray - get lean muscle, fat mass and bone density Body fat: 5-25% men, 8-33%women Aoife Hearne, 11/02/2008

14 Body Fat Too much is unhealthy Can lead to diseases such as heart disease, diabetes, certain cancers Too little is unhealthy also Can lead to osteoporosis, amenorrhea, muscle wasting Balance is key

15 Healthy Body Fat Percentages Body Fat% Type Age Women Men Physically Active < 55 yrs >55 yrs Heyward VH, Wagner DR. Applied Body Composition Assessment. Champaign, III: Human Kinetics;2004

16 Appropriate weight loss Techniques Gradual weight loss Set up yearly plan for weight management Diet Gradual increase in aerobic exercise

17 Let s s look at food Many studies demonstrate the benefit of carbohydrate in a weight loss diet As carbohydrate is the main source of energy in the body, consuming adequate amounts will ensure peak training ability Practical advice: carbohydrate ~60% of energy intake in an energy restricted diet Horswill et al. 1990a; McMurray et al. 1991

18 CARBOHYDRATE

19 AH3 Carbohydrate Main Source of Energy in the body Adequate stores essential for peak performance Major source of carbohydrate in the body stored in the form of glycogen in the muscle Stores are limited regular replenishment necessary

20 Slide 17 AH3 next liver and then blood glucose Aoife Hearne, 14/04/2008

21 Best Sources Whole grains bread, cereal Brown pasta/rice, sweet potato, cous-cous Fruits and vegetables Cereal bars with 2g fibre, < 8g sugar

22 PROTEIN

23 Protein Main function is for repairing of damage tissue and rebuilding after exercise Important that high carbohydrate intake is not at the expense of dietary protein Protein requirements are increased during weight loss using energy restriction Dietary protein should be at least 1.2g/kg during weight loss

24 Best Sources Fish eg salmon, mackerel, tuna Eggs Lean meats eg chicken, lean pork, Important: baked/grilled not deep fried

25 FAT

26 Fat Function in hormone production and brain activity Also used for energy during low intensity exercise However, limiting intake can be effective for weight loss

27 Summary High fibre carbohydrate diet Moderate amounts of lean protein Low fat diet Food and fluid timing important for training at maximum intensity

28 How to read a food label Nutritional Information Energy Per Per 45g serving with milk 918kJ 217kcal Per Serving (Per 100gg) 1442kJ 340kcal Protein Carbohydrate of which: sugars Fat of which: saturates Fibre 9.6g 37.5g 6.3g 3.2g 1.4g 5.3g 11.6g 67.8g 0.9g 2.5g 0.5g 11.8g

29 Week Before Competition Continue with usual eating pattern hrs before competition: Low residue diet low in fibre This may aid with some weight loss (up to 0.5kg) by reducing the usual gastrointestinal contents

30 Eating Disorders Anorexia Nervosa, Bulimia Nervosa, Eating disorders not otherwise specified (EDNOS) Menstrual Dysfunction, Osteoporosis

31 Gaining Weight Gaining lean body mass Consistency with frequent meals and snacks Adequate calories essential Preparation and Recovery

32 Preparation and Recovery Preparation: : 1-2hrs 1 before training Snack Protein especially important here before resistance training Fuelling during training with sports drink Recovery: : within 20 minutes of finishing training and again 60-90minutes later Carbohydrate and protein essential for full recovery and adaptation d1

33 Slide 29 d1 protein before helps to minimize protein breakdown dietician, 10/09/2008

34 Recovery Carbohydrate refuel = sugar Protein growth/repair = natural source/why protein powder Good Choices: Provon Revive Flavoured milk Smoothie fruit, fruit juice, protein source Sports drinks eg. Lucozade sport, powerade

35 Case Study 1 20 year old female Tae Kwon Do athlete Needs to lose 2.2kg for Championship competition Time frame: 5 weeks Goal: 0.5kg (1lb) wt loss/week

36 Food diary Breakfast Benecol black coffee with 1 spoon of sugar Lunch Scone with butter and jam black coffee with 1 spoon of sugar Snack cup of tea with 1 spoon of sugar Dinner Chicken curry, 4 tablespoons of white rice 1 scoop of ice cream Snack coffee and 1 spoon of sugar

37 Improved Eating pattern What do you think

38 Outcome Follow up appointment 2 weeks later Many changes made Wt 57.3kg On track to reach goal weight Follow up appointment 2 weeks later Maintained changes made Wt 56.5kg

39 Conclusion Planning Gradual weight loss from safe technique Work with trained professional

40 Role of Dietitian Presents many challenges as often current weight loss methods go against sports nutrition guidelines Minimize negative side effects Begin changes in thinking Work towards gradual weight loss and yearly plan

41 How to find a dietitian Irish Nutrition and Dietetic Institute Find a dietitian service Contact NCTC

42 Questions Aoife Hearne MINDI