Nutritional Considerations for Male Athletes

Transcription

1 Nutritional Considerations for Male Athletes

2 About Frances Carroll DipION Nutritional Therapy Blues Scheme Performance Coach francescarroll.co.uk Helen Money BSc Human Nutrition PGC Applied Sports Nutrition helenmoneynutrition.com

3 Requirements above normal population

4 To cover The risks of insufficient nutritional intake Available energy Protein Bones calcium, vitamin D Zinc Alcohol Over use of sports supplements

5 The risks of insufficient nutritional intake Poor performance Increased incident of injury Slow injury recovery Comprised immune system Stunted growth and development

6 Calorie requirements Basal Metabolic Rate (Harris Benedict equation, men) ( weight in kg ) + ( height in cm ) ( age in years )

7 Calorie requirements Basal Metabolic Rate (Harris Benedict equation) men ( weight in kg ) + ( height in cm ) ( age in years ) Plus little to no exercise BMR x 1.2 Individualised : BMR + calories expended in daily activity + calories expended during training exercise 1-3 days/week BMR X exercise 3-5 days/week BMR X 1.55 exercise 6-7days/weeks BMR X exercise twice/day or intense exercise BMR X 1.9

8 Available energy Dietary energy intake exercise energy expenditure = Dietary energy available for other body functions after training

9 Protein Normal population 0.8g/kg/day Adjust for training g/kg/day May still be growing Injury To be covered in more detail

10 Body composition

11 Aesthetics vs Performance

12 Calcium RNI 700 mg (19 50 yrs) May still be growing ( RNI 1000mg yrs) Higher requirements in athletes muscle contraction lost in sweat and urine Low bone density increases risk of stress fractures Phosphorus & Vitamin D

13 Vitamin D Calcium absorption plus much more! Main source the sun Foods oily fish, eggs Daily supplement of 10ųg Informed sport

14 Sources of calcium - Dairy including milk - Tinned fish with bones - Green leafy vegetables - Nuts and seeds - Dried figs

15 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Male Parmesan Edam Cheddar Tahini paste Sesame seeds Sardines, tinned in brine, drained Tofu, steamed Feta

16 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Male Anchovies, tinned in oil, drained Salmon, tinned with bones Brie Pilchards, in tomato sauce Figs, dried Almonds Spring greens, raw Yoghurt, whole milk Brazil nuts Watercress

17 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required Male Kale, boiled Hazlenuts Cottage cheese Skimmed milk Semi-skimmed milk Whole milk Single cream Spring greens, boiled Broccoli

18 Getting calcium in to your diet - An 88g portion of edam or a 94g portion of cheddar will give you your daily calcium requirement - 1 tin of sardines will give you ¾ of your daily calcium requirement - 175g of yoghurt will provide you with 50% of your calcium requirement. - Carry dried figs, almonds and brazil nuts to calcium-enhance your lunches or onthe-go meals or to have as snacks - A meal of tofu, stir-fried with green leafy vegetables and sesame seeds is calciumrich - Make your own calcium-rich Nutella by combining hazelnuts, sesame seeds, dark chocolate, coconut oil and olive oil and spread on bread or crackers. - Make your own raw calcium-balls by combining figs, nuts, seeds, and coconut oil - Make your own hummus by processing chick peas, tahini paste and olive oil

19 Zinc Involved in various aspects of cell metabolism including protein synthesis, immune system, energy creation RNI 9.5 mg

20 Excellent sources of zinc - Meat - Nuts and seeds - Fish - Some cheeses - Some leafy green vegetables

21 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Oysters, raw Liver, calf, fried Braising steak Oxtail, stewed Stewing steak, stewed Quorn Pumpkin seeds Pine nuts Beef rib roast All Bran

22 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Crab, tinned in brine Cashew nuts Rump steak, grilled, lean Lamb diced kebabs Corned beef, tinned Tahini paste Sesame seeds Pecan nuts Lamb breast, roasted

23 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Parmesan Sunflower seeds Beef mince Brazil nuts Cheddar cheese Gouda Edam Turkey, roasted, dark meat Anchovies, tinned in oil, drained

24 Zinc Food/Ingredient Zinc mg/100g RNI mg Total g required - Male Crispbread, rye Oatcakes Aduki beans, boiled Hummus Lentils, boiled Tofu, steamed Spinach, raw Watercress, raw Yoghurt, whole milk

25 Getting zinc in to your diet - Do you eat oysters? - Eat meat - Try calves liver - Lots of vegetarian options; cheddar, edam and gouda - All bran breakfast cereal - Vegan options too, brazils, cashews and pecans - Spinach and watercress highest in zinc content - Eat lamb kebabs

26 4 reasons to not drink or significantly reduce alcohol intake 1) consumption of alcohol 24 hours prior to exercising reduces performance by 11% 2) alcohol reduces muscle synthesis rates plus reduces testosterone production which is linked to total muscles mass 3) alcohol consumption increases the likelihood of sports related injury, with an injury incidence of 54.8% in drinkers compared with 23.5% in nondrinkers. 4) Alcohol is a diuretic which causes dehydration and electrolyte imbalance. 5% dehydration reduces performance by 30%.

27 Over use of sports supplements Sports supplements may enhance performance lab and field evidence clear physiological rationale but no field evidence Ineffective banned substances base diet most important It is not known how cocktails of sports supplements interact Illegal sports supplements will get you banned from your sport and potentially have long term impacts on your health Informed sport

28 Summary Sufficient available energy to support body functions Body composition to match your sport Keep bones strong calcium and vitamin D Zinc commonly deficient in male athletes deficiency will impact performance Alcohol significantly impacts performance

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30 About Frances Carroll DipION Nutritional Therapy REPS Level 3 Personal Trainer francescarroll.co.uk Helen Money BSc Human Nutrition PGC Applied Sports Nutrition helenmoneynutrition.com