Performance Nutri/on Mount Kelly Swimming. Michael Naylor Performance Nutri/onist

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1 Performance Nutri/on Mount Kelly Swimming Michael Naylor Performance Nutri/onist

2 Learning outcomes Essen/al nutri/onal prac/ses. Making the right choices. Prepara/on Health and immunity Pre- exercise meals Recovery Hydra/on Compe//on

3 What is the role of Nutri/on in elite Sport? Energy Immune function Recovery General Health Weight Management Brain function Reduce the Risk of injury

4 Impact of Nutri/on AJer natural talent and appropriate training, an adequate diet is known to be the next most important element for enhancing the training and performance of sports people. Prof. Clyde Williams Nutri/on will not turn an average Athlete into a champion. Poor nutri/on may prevent a poten/al champion reaching his poten/al.

5 ?

6 What should you be ea/ng? Healthy & balanced - variety is key!! Made up of: Carbohydrates Protein Fat Vitamins Minerals Water

7 Fruit & Vegetables The food plate model Water Starchy foods Meat & Fish Alternatives Foods containing fat and sugar Milk & Dairy Products

8 Timing of meals and Prepara/on Eat and drink regularly Avoid hunger and thirst! Always be prepared and have snacks readily available. Cereal bars Sandwiches Meat filled wraps

9 Pre- exercise meals

10 Nutri/on before exercise Common belief that the pre- exercise meal is the main key element to performance Training and everyday ea/ng is important Food eaten throughout the week Its more than pasta the day before a race!! Pre- exercise meal should REFINE carbohydrate and fluid levels

11 Pre- exercise meal/ snacks Aim Provide fuel for exercise Reduce hunger Hydra/on *Must not cause stomach upset

12 Strategies Ø Something that is easy to digest Food is only useful once it is digested & absorbed Carbohydrate rich meal 3-4 hours before exercise E.g. pasta, rice Breakfast Porridge (made with milk) and a banana Consume a carbohydrate snack 1-2 hours before exercise E.g. cereal bar (e.g. GO bar), smoothie, banana

13 Other nutrients for pre- exercise meal Lower levels of fiber NB Many slow carbohydrate foods have high fibre levels so choose carefully Lower levels of fat Low to moderate levels of protein 10g protein e.g. milk on cereal Foods rich in these nutrients may cause stomach upset due to delayed stomach emptying

14 3-4 hours before Large bowl of cereal with milk Pasta and Tomato sauce Jacket Potato with filling (e.g. tuna, baked beans) Spagheb on toast Rice and meat (e.g. chicken) Sandwich (e.g. ham salad, chicken, banana) Crumpets/ bagel (jam, honey)

15 1-2 hours before Fruit Snacks CHO 1x Raisins Snack Pack (42g) 30g 1xBanana (large) 25g 250g (½ tin) peaches (in juice) 25g 200g (½ tin) pineapple (in juice) 25g 1xpear (med) 16g 1xApple (Med) 13g Other 2xSlices malt loaf 46g 4xjaffa cakes 37g 2xscotch pancakes 33g Large Muffin (varies with flavours) 31-35g 3xFig rolls 31g Ambrosia creamed rice (150g pot) 26g 1xslice of bread and 2 tsps of honey 26g

16 Hydra/on Aim to be well- hydrated before you start exercise Day before and day of exercise During the minutes before training drink fluid 500ml- 1000ml

17 Monitoring hydra/on status Thirst is not a good indicator Using the pee chart Pale yellow = Hydrated Aim for Numbers Dark yellow = Dehydration

18 During training

19 Hydra/on To prevent dehydra/on take advantage of opportuni/es to consume fluid during the event e.g. water or a sports drink. It is more beneficial to consume a sports drink as this will also provide carbohydrate and sodium. If plain water is consumed a solid carbohydrate food may also be beneficial e.g. jam sandwich or go bars

20 Carbohydrate Consump/on of carbohydrate during exercise increases fuel availability Carbohydrate can be consumed in solid or liquid form depending on the preference of the athlete. NB This should be prac=ced in training as solid forms can cause stomach upset 40-60g CHO Start afer about mins E.g. large banana, cereal bar, jam sandwich GO bar or a couple Gels Sports Drink

21 AJer training/ compe//on

22 Recovery nutri/on RECOVERY IS PREPERATION FOR THE NEXT SESSION Refuel Rebuild Rehydrate Timing is key to op/mal recovery nutri/onal recovery strategies should begin within the first hour ajer exercise

23 Refuelling Refuel muscles with energy (glucose) Type of carbohydrate Fast carbohydrate (sports drink) Amount Not all carbohydrates need to be fast carbohydrates Energy expended Timing of next meal

24 Rebuilding Protein Aids muscle growth and repair Quality v Quan/ty Addi/on of carbohydrate

25 Type of protein High- quality Protein Contains substan/al amounts of EAA Animal foods meat, fish, dairy foods Recovery Drinks CHO and Protein milk shakes Low- quality Protein Does not contain all EAA Need to eat a variety to complement amino acid profile of the total meal Plant sources nuts, soya products, beans

26 Sweat Losses Water Rehydrate Salt (Sodium) Sweat losses vary body size, training status, acclima/on status, environmental condi/ons and intensity and dura/on of exercise Need to replace these losses It may take up to 3-4 hours Drink with meals

27 Compe//on Always try new compe//on strategies in training first!

28 Cereal bars Yogurts Jaffa cakes Sports drinks Dried fruit and nuts Plenty of water Sports Bars/Gels Pool Side Snacks