NUTRITION AND HYDRATION. Samantha Lewis Accredited Practising Dietitian Accredited Sports Dietitian

Transcription

1 NUTRITION AND HYDRATION Samantha Lewis Accredited Practising Dietitian Accredited Sports Dietitian

2 Disclaimer The nutrition advice contained in this presentation is general endurance training advice only. Specific individual advice and requirements can be provided by an Accredited Practising Dietitian, with credentials in Sports Nutrition.

3 Agenda Importance of Nutrition Carbohydrate, Protein & Fat Eating during training and the event Recovery Hydration

4 Why is nutrition so important? Supplies fuel for the body Concentration, focus and brain function Supports muscle growth and development Recovery Reduce feelings of fatigue/tiredness Improved training ability Hydration Immune system support Good health and general well-being

5 Fuelling the body for exercise Energy demands are met from nutrients in food, which can be broken down and burnt to provide energy. Carbohydrates: the preferred energy source in most human diets. Provides ~40-85% of our total caloric intake Glucose (a simple form of CHO): Fuel for all tissues, including the brain. Glucose stored in muscles (and liver) in the form of glycogen. Fat: Supplies fuel for cells. Most concentrated form of energy. Protein: Building blocks of the body. Help produce all body cells.

6 The science on fuelling exercise What is this graph trying to tell us? Important to recognise we use different fuel systems depending on the type, type, duration and intensity of exercise. This impacts what fuel we use! Romijn'JA.'et'al.'(1993)'Am'J'Physiol.'265(3'Pt'1):E380?91.

7 Carbohydrates (CHO) CHO are the body s preferred energy source, including for the brain! We are incredibly efficient at burning carbohydrates for energy. Poor/insufficient carbohydrate intake = increased feelings of fatigue Carbohydrates stored in muscle/liver = glycogen! Exercise, particularly at high intensities, uses glycogen stored in the muscle (and liver in some cases) This fuel becomes depleted over time = onset of fatigue, increased perception of effort = impaired performance! we must replace this fuel!

8 Carbohydrates Which of the following are all sources of carbohydrate? A) baked beans, rice, butter, sugar B) potato, pasta, breakfast cereals, eggs C) pasta, rice, baked beans, milk D) bread, fruit, fish, biscuits

9 Carbohydrates Which of the following are all sources of carbohydrate? A) baked beans, rice, butter, sugar B) potato, pasta, breakfast cereals, eggs C) pasta, rice, baked beans, milk D) bread, fruit, fish, biscuits

10 Carbohydrate choices Nutritious Carbs " Breads & cereals " Rice, pasta, noodles " Starchy vegies -potato, sweet potato, pumpkin, peas, corn " Reduced fat milk, yoghurt " Fruit " Muesli bars " Pretzels " Crackers e.g. Vita Weat Refined carbohydrates: " Cordial " Lollies " Jelly " Sugar " Sports Drinks " Carbohydrate Gels " These should only be used to top-up energy intake! " Where else might these be useful? High Fat Carbs " Donuts " Packet of chips " Hot chips " Creamy pasta sauce " Garlic bread " Baked potato with sour cream " Chocolates, sweet biscuits, cakes

11 Protein Important for growth and development tasks: Building lean muscle as a response to training Repair, recovery and rebuilding of muscle tissue Immune system development " Also helps with feelings of fullness (satiety). Good protein sources: meat, chicken, eggs, nuts, dairy, legumes and lentils! choose lean/reduced fat varieties where possible. It s important to recognize that foods like pasta and bread also contain protein! High fat intake can sometimes be associated with protein intake! look for lean sources!!

12 Fat Fat has many important functions: Energy source for cells (though not the first choice for energy! Keeps us warm Protects our organs Helps with the absorption of some nutrients! Consider a low fat approach, not a NO fat approach Fat is the most energy dense nutrient! More fat = potentially higher calorie intake Choose mostly healthy, unsaturated fats, such as avocado, nuts/seeds, olive oils, fish.

13 Why watch the fats? Can take the place of high quality carbohydrate and protein foods Not the body s preferred fuel source More difficult to control body fat levels when eat high fat diet Lead to long-term health problems

14 Food for thought? How do different foods compare? Food Portion equal to 300 calories Other info? Rump Steak, fat trimmed 170g 54g protein, 0g carbs, 9g fat, 0g fibre Sweet potato, peeled and baked with some olive oil 2/3 of a medium sweet potato 5g protein, 37g carbs, 14g fat, 8g fibre Mixed steamed vegetables 10 cups 32g protein, 12g carbs, 4g fat, 43g fibre Big Mac A little more than ½ a burger 13g protein, 19g carbs, 13g fat, 2g fibre Pink lady apple g protein, 63g carbs, 2g fat, 13g fibre Allen s jelly beans 13 lollies 0g protein, 80g carbs, 0g fat, 0g fibre Boiled brown rice 1.25 cups 6g protein, 67g carbs, 2g fat, 3g fibre Chobani plain Greek yoghurt 3 x 170g tubs 52g protein, 21g carbs, 0g fat, 0g fibre Mandarin 11 7g protein, 65g carbs, 1.6g fat, 10g fibre Salmon fillet, grilled, no fat added 100g 29g protein, 0g carbs, 19g fat, 0g fibre

15 Nutrition before training Morning sessions - Have pre-training snack - Fruit, fruit juice, slice of toast, muesli bar - Increase carbohydrate component of evening meal before (night before) Afternoon sessions - Increase carbohydrate component at lunch, possibly breakfast - Extra cereal or toast, add fruit or dried fruit, have an extra sandwich at lunch, - Have pre-training snack - Fruit & yoghurt, Sustagen sport, milk & fruit

16 Nutrition during training Things to consider - Length of activity - Intensity - Pre fuelling - Practicalities (i.e. what will you take?) Benefits - Keeping up blood glucose levels - Providing a fuel source to the brain - Sparing muscle glycogen - Replace electrolytes (magensium and sodium)

17 Eating after training The aim post training is to top-up carbohydrate stores, and include a lean source of valuable protein to repair any muscle damage. Carry a snack that is relatively high in energy/carbohydrates, AND protein to training. Within 30 mins, aim for approximately 1-1.2g/kg Carbohydrate (depending upon goals!!) and a valuable Protein source (about 10-20g) E.g. cereal bar +milk + fruit, Cheese and salad sandwich, fruit and yoghurt Plenty of fluid is critical for hydration. A more substantial meal should follow

18 Pre-event eating 2-3 days before: carbohydrate loading (trial) Night before - extra carbohydrate - plenty of fluids Example meals Tomato-based pasta dishes - Burritos Home made pizzas - Stir-fry options (rice or noodles) Last meal 3-4 hours before start Light snack 1-2 hours before

19 Pre-event meal Easy to digest High carbohydrate Low fat Provide adequate fluid Familiar and enjoyable

20 Eating before exercise Breakfast choices - Breakfast cereal / porridge + low fat milk - Toast + baked beans or eggs - Fruit & yoghurt - Banana sandwich & low fat yoghurt - Fruit smoothie & crumpets - Cereals bars, juice and low fat flavoured milk - Sustagen or Up & Go Hydration: include ml of water

21 Eating before exercise Immediate pre-event snack - Sports drink / cordial / coconut water - White bread & honey / jam - Banana or other fruit - Jelly lollies Pre-event nerves or stomach discomfort - Replace pre-event meal with nutritious drinks e.g. Sustagen - Eat earlier and top up with sports drink

22 Eating during Oxfam Beginner to intermediate participants g carb /hour - Meals: sandwiches, rolls, wraps (jam & vegemite), noodle soups, rice & pasta - Snacks: fruit / tinned fruit, pikelets, muesli bars, fruit loaf and muffins, pretzels - Drink plenty of fluids: water (and high sodium foods) or sports drink.

23 Eating During Oxfam Intermediate to advanced participants - Up to 1g carbohydrate/kg body weight/hour - Sports drinks and gels to avoid abdominal discomfort - Practice in training - Have a plan!

24 Eating during exercise 60g carbohydrate: - 1L sports drink - 600ml soft drink - 1 ½ sports bars - 3 cereal bars - 2 sports gels - 2 large bananas - 1 sandwich with 2 TBSP jam

25 Carbohydrate loading Maintaining peak performance by increasing muscle & liver glycogen stores and preventing or delaying fatigue For events over 90 minutes duration Can improve performance by 2-3% PROTOCOL: Consume 7-12g carb / kg bw/ day for 2-3 days before the event, and taper your exercise at the same time Most people don t eat enough carbohydrates 7-12g/kg/day is a lot!!!

26 CHO loading considerations Exercise taper Eating enough carbohydrate can be difficult - Cut back on fibre - Use compact sources of carbohydrate such as low fibre cereal, white bread, sports foods, soft drinks, juices, jam, honey and glucose confectionary. Body mass increase - Up to 2kg increase can occur when carb loading as water is stored with carb. This extra weight is not body fat, rather an increase in glycogen stores. Not an excuse to overeat

27 Meal plan for CHO loading 70kg athlete; (9g/kg BM) 650g carb Bfast: 1 cup cereal with 1 cup low fat milk 2 crumpets with jam/honey 250ml fruit juice Snack: 2 pieces fruit 1 tub low fat yoghurt Lunch: 2 x sandwiches with lean meat or chicken and salad 1 large fruit muffin 250ml fruit juice Snack: 1 x sports bar 1 x 600ml sports drink Dinner: 2 cups rice with grilled chicken and vegetables 2 slices white bread Snack: 1 x fruit smoothie made with low fat milk and honey 2 cups jelly

28 Recovery Aims Carbohydrate - Replenish muscle glycogen stores g/kg/bw Protein - Assist muscle recovery and repair process g (1 cup milk or Up & go = 10 g protein) Fluid to rehydrate Protect immune system Poor recovery after training - Decreased energy at training the next day - Slow down repair of injury

29 Speedy recovery? Eat within 30 minutes! Combine carbohydrates and protein: - Fruit & yoghurt - Up and Go/fruit smoothie/sustagen - Lean meat/cheese + salad sandwich - Raisin toast + ricotta/cottage cheese + jam/honey - Baked beans on toast - Cereal bar + milk + fruit

30 Alcohol and recovery? We all know the consequences of regular alcohol intake on a day-to-day basis. Alcohol is high calorie Will hinder the recovery process in a number of ways: Impairs glycogen re-synthesis, Prolongs the extent of any soft-tissue injures or bruising Acts as a diuretic, it will slow down the process of rehydration. Reduces likelihood of adhering to optimal recovery nutrition practices.

31 Calories and alcohol Alcohol Calories Food equivalent 100ml wine 75 Snack size Boost chocolate bar 375ml can normal beer milk arrowroot biscuits 375ml can light beer 94 1 scoop ice cream 30mL spirit 66 7 jelly beans Vodka cruiser slice thin crust supreme pizza

32 Hydration Why is fluid important? What are the effects of dehydration? Water vs. Sports drinks? How do I know how much to drink? How do you know if you re hydrated? Is thirst a good indicator of hydration? Does hydration affect performance? What are strategies to remain hydrated?

33 Importance of hydration Dehydration can cause general fatigue and reduced mental function: decision making concentration impaired motor skills muscle endurance Fluids should be taken in prior to, during and post-exercise Dehydration is common Don t over drink! You can also be over-hydrated (hyponatraemia): Can cause confusion, disorientation & even coma Caused by drinking too much fluid

34 How to know if you re hydrated?

35 Hydration Signs of dehydration Headache Irritability Lethargy Difficulty concentrating Poor recovery Dark yellow urine, small volume Heat stroke Weight before & after training / competition 1kg = 1L fluid lost = 1.5L to drink

36 Effect of dehydration

37 Staying hydrated Dehydration can have serious complications, such as overheating, reduced concentration, fatigue and nausea. Try to: Carry a bottle at all times - we cannot rely on thirst to tell us when we need to drink. If it is hot = cool water If water is undesirable - try adding a wedge of lemon or orange or lime! Try to drink water with meals. Plan ahead!!

38 If we get nutrition wrong? Dehydration Poor weight control Lack of focus and concentration cognitive impairment Reduced execution of skill Greater muscle fatigue Muscle degradation Compromised sports performance Potential increased risk of illness and injury.

39 Practical tips Have a mix of sweet & savoury food flavour fatigue!!! Break it up into shifts e.g. daylight hours, night hours Change the menu for each shift to keep it interesting More fluid in the first half of the race 6pm -12am drink to thirst (as cooler night hours) 10pm caffeine hit as you feel tired 3-4am caffeine hit to spark up

40 Portable snacks Fresh fruit Fruit tubs (e.g. Goulburn Valley) Reduced fat yoghurt (e.g. Vaalia, Ski delight, Chobani) Muesli bars or nut bars (Carman s, Be Natural, Trail Bars) Pretzels Vita-wheats with tomato/hommus/salsa/tzatziki/tuna/low fat cheese) Pikelets with jam/honey Up and Go/Sustagen (250mL) Scones Fruit or savoury muffins

41 Summary Rehearsal is the key! Train the way you race. Use familiar foods High carbs can cause GI upset choose lower fibre options Drinks should be a combination of plain water as well as some sodium containing drinks to assist with hydration.

42 Extra info? AIS website " Recipe books Survival For The Fittest Survival From The Fittest Survival From Around The World Survival For The Active Family Sports Dietitians Australia

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