Eating for training and competition
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1 Eating for training and competition Andrew Shepherd Sport and Exercise Nutritionist Regional: Camp 3
2 Today: Key aims of training. How nutrition can support health and performance. Sources of key macronutrients and micronutrients. Timings for training and competition. How you should plan a competition. Competition strategies.
3 Key aims of training Improved skill Increased aerobic fitness Increased anaerobic fitness Increased strength Increased power Leading to: IMPROVED PERFORMANCE
4 How do these support your training and sources? Vitamins and Minerals Calcium Iron Omega 3 Vitamin D Carbohydrates Proteins
5 Sources: Vitamins and Minerals Vitamins and Minerals Calcium Iron Omega 3 Vitamin D Dairy Dark leafy green vegetables Fortified Dairy alternative Red meat Dark leafy green vegetables Oily fish (salmon, tuna, mackerel, anchovies, sardines) Seeds (flaxseeds, chia seeds) Sunlight Oily fish (salmon, tuna, mackerel, anchovies, sardines) Egg yolk Dairy Mushrooms
6 Sources: Carbohydrates Carbohydrates Grains Rice Quinoa Pearl Barley Cous cous Bulgar Wheat Pasta Seeds / Grain breads / bagels etc Potatoes Cereals
7 Sources: Proteins Proteins Dairy Eggs Meat / Fish Nuts and Seeds Beans, Lentils, Pulses
8 Timings Small mixed meal Light / Small carbohydrate meal Fast releasing carbs Soreen or Flapjack etc. e.g. dried fruit 2-4 hours before 1 hour before minutes Protein Carbohydrates Mixed Meal Post Race Post Race 1 2 hours post swim down
9 Example Recovery Snacks Training (Home) Soreen (2x 1cm slice) Milk (1 pint) Training (Home) Longley Farm Pineapple Cottage Cheese (250g) Homemade flapjack (52g) CHO 73g Pro 25g Fat 11g CHO 46.5g Pro 26.6g Fat 24.4g
10 Planning and Packing: Competition / Training camp Plan to take food in case there are poor choices available or your hotel is a long way from pool or the break between sessions is short: Breakfast cereal (Weetabix, Oat So Simple pots / sachets) Canned snack pack fruits Dried fruits Nuts and seeds Instant noodles 9 Bars / Naked bars Concentrated fruit juice (cordial)
11 Recovery Snack comparison Training (Home) Soreen (2x 1cm slice) Milk (1 pint) Competition (away from home) Apple (2x medium) Orange (2x medium) Flavoured tuna pot (80g) CHO 73g Pro 25g Fat 11g CHO 57g Pro 10g Fat 10g
12 Recovery Snack comparison Training (Home) Longley Farm Pineapple Cottage Cheese (250g) Homemade flapjack (52g) Competition (away from home) Mixed dried fruit (30g / 1x handful) Mixed nuts (1/2 cup or 60g) CHO 46.5g Pro 26.6g Fat 24.4g CHO 26g Pro 14g Fat 28g
13 Snacks and Recovery: Carbohydrate options Ryveta Rice cakes / Flapjacks Instant oats / Porridge pots* Dried Fruit John West Steam Pot Food Doctor Couscous Pots* Itsu Noodle Soup* Merchant Gourmet Ready to Eat grains Merchant Gourmet Ready to Eat snack pots SportKitchen* (
14 Snacks and Recovery: Protein options Nut butters Nuts / Trail mix Beef Jerky Tinned mackerel / sardines Tinned tuna (no drain) Portion sized nut and seed tubes e.g. Wyldsson.com
15 Added extras Tastes of home Ground flaxseeds / chia seeds Cinnamon / Nutmeg Honey (individual sachets) Marmite / Vegimite Individual jam sachet Cordial / Robinsons Squash d Equipment Flask for boiled water Washing up wand Tupperware tub Zip lock bags Plastic knife and fork
16 Planning for Racing What factors do you need to consider?
17 Planning for Racing Hotel food Hotel facilities fridge, microwave, dedicated team meal room Pool options café / vending machines / water fountains Local supermarket Local shops for essential supplies Locations of restaurants / lunch choices
18 Typical Hotel Breakfast High fat Highly processed at times Limited choices Poor quality Carbohydrate Protein
19 Team catered / Hotel contacted prior to visit High quality carbohydrates and protein Healthy fats Whole foods
20 Prepare for your trip
21 Questions Thanks for listening
22
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