Which one is the right kind of pasta, again?

Transcription

1 HIDDEN TRAINING: NUTRITION & RECOVERY: WHY, WHEN, HOW

2 #SwimmerNutritionProblems Which one is the right kind of pasta, again?

3 #SwimmerNutritionProblems It all looks so good!

4 #SwimmerNutritionProblems I was running late!

5 #SwimmerNutritionProblems

6 Olympian Andrew Gemmell My resolution is to do a better job recovering sleeping, eating the right things at the right time, etc. The older I get, the more important it is to recover well.

7 Why is nutrition important? Compete in the Kitchen The 24/7/365 Athlete

8 Effect of Improper Fueling Increased perceived exertion Shortened time to exhaustion Increased time for 100% recovery Over eating at next meal

9 Poor Nutrition Habits 3/4 FULL! 12 Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

10 Consistency is the Key Pre-event meal is not a cure-all

11 Nutrition Foundations Eat a variety of foods from all food groups Eat colorful foods (5 on your plate) including recovery normal sugar level Eat early and often including recovery Drink early & often including recovery

12 Functional Fuel

13 Functional Fueling: Carbohydrates Carbohydrate is changed into glucose & used as fuel by muscles & the brain Carbohydrates are the PRIMARY FUEL SOURCE for Swimmers

14 Functional Fuel: Carbohydrates Good Sources: 2012 Getty Images

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16 Functional Fueling: Protein Builds, maintains & repairs muscle fibers Aids in the absorption of carbohydrates during recovery Protein does not provide energy!

17 Functional Fuel: Protein Good Sources:

18 Functional Fuel: Fat Fuels low intensity exercise Aids in the absorption of many vitamins Promotes skin & eye health Provides flavor 2011 Getty Images

19 Good Sources: Functional Fuel: Fat

20 Proper Fuel: Well Balanced Diet Carbohydrates ~50-60% Protein..~15-25% (Carbs:Protein = 3-4:1) Fat <25% Carbs & Protein 1 Gram = 4 calories Fat 1 Gram = 9! calories

21 Protein Density What makes one better than another? Eat smaller amounts, more often

22 Food Serving Protein (g) Food Serving Protein (g) Chicken Breast 4 oz 27 Tofu, soft 1 cup 10 Fish 4 oz 23 Tofu, soft 1 cup 10 Beef 4 oz 19 Tofu, firm 1 cup 20 Egg (whole) 1 large 7 Yogurt, Greek 1 cup 15 non-fat Legumes, most ½ cup 7 Yogurt, Light 1 cup 8 beans/peas (cooked) Soybeans, cooked ½ cup 11 Yogurt, Soy 1 cup 8 Soy Milk 1 cup 7 1% fat Cottage ½ cup 14 Cheese Skim Milk 1 cup 8 Vegetarian 1 patty 6-16 Burger Quinoa (cooked) 1 cup 11 Sunflower 3 Tbsp 5 Seeds Brown Rice (cooked) 1 cup 5 Almond/Peanut Butter, natural 2 Tbsp 6 Oatmeal, regular (cooked) Nuts, most 2 Tbsp 7 1 cup 6 Fresh Vegetables (cooked), most ½ cup 2-3

23 Energy Needs Are Always Changing Duration & Intensity Taper & Breaks

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27 Get the Timing Right It s not just WHAT you eat, but WHEN you eat it! Don t skip meals ever! Never go more than 2-3 hours without a snack or meal

28 Proper Fuel: Effects of Skipping Meals + 0 Starvation Mode Snacking often Higher body fat Fatigue, lethargic - Skipped Meal(s), Under Fueling Lower body fat More energy throughout the day 24 hours Athletes who skip meals or only eat one meal per day have higher % of body fat Deutz et al, 2000 Med Sci Sports Exerc 32(3)

29 (De)Hydration

30 Even slight dehydration (1%) changes how the body works

31 Dehydration: The Effects Physiological Transport: Glucose and O2 Muscle Contraction: Dependent on H20 Removal of toxins: Urine Production Regulation of core body temperature: Via Sweat

32 Dehydration: The Facts Psychological Motivation: Increased Perceived Exertion Concentration: Ability to focus on race Drive to compete: Both physical & psychologically!

33 Dehydration: Monitor Fluid Loss Check the color of your urine Note: Certain vitamins will temporarily change urine color

34 Hydration: How Much and When Practice >16 oz. of water minutes before 4-8 oz. of water every 15 minutes during During the day oz. of water upon waking # of ounces = ½ your body weight

35 Sport Drinks Contain a blend of sugars and electrolytes Are absorbed into the body as quickly as water Refueling during practices longer than 90 minutes

36 Energy Drinks Energy Drinks Stimulant Energy Drinks

37 Stimulant Energy Drinks Short-term energy boost by accelerating consumption of the body s fuel stores Long-term robs the user s true energy from carbs, protein, fat, hydration & rest

38 Stimulant Drinks Adverse Effects: Anxiety, tremor, insomnia Aggressiveness Addiction Increased risk of heart/circulatory issues

39 Supplements for Kids? There is no place in the sport of swimming, for our children, to be using sports-supplements which are clearly intended for adults. They aren t made for kids, they may not be safe in the first place, and the potential for great harm is present.

40 Dietary Supplements Vitamins, minerals, herbals, energy drinks, shakes, etc. Products are not magic potions/pills! Sleep Training Healthy eating Hard work May be harmful to body & current/future health

41 Earn the right Taking short cuts, especially while athletes are still developing their eating habits, can detract from a food first mentality

42 Nutrition: Facts vs. Supplements USADA United States Anti-Doping Agency

43 Ask your athletes: Earn the right Is nutrition a priority for you and your planning? Are you doing everything right in your diet? How convenient are you making it for yourself to get what you need?

44 Consumer Reports:15 Ingredients to Avoid Ingredient Claimed Benefits Risks Aconite Also called: Aconiti tuber, aconitum, angustifolium, monkshood, radix aconti, wolfsbane Caffeine Powder Also called: 1,3,7- trimethylxanthine Chaparral Also called: Creosote bush, greasewood, larrea divaricata, larrea tridentata, larreastat Reduces inflammation, joint pain, gout Improves attention, enhances athletic performance, weight loss Weight loss; improves inflammation; treats colds, infections, skin rashes, cancer Nausea, vomiting, weakness, paralysis, breathing and heart problems, possibly death Seizures, heart arrhythmia, cardiac arrest, possibly death; particularly dangerous when combined with other stimulants Kidney problems, liver damage, possibly death Green Tea Extract Powder Also called: Camellia sinensis Kava AKA Ava pepper, kava kava, piper methysticum Lobelia AKA: Asthma weed, lobelia inflata, vomit wort, wild tobacco Methylsynephrine Also called: Oxilofrine, p- hydroxyephedrine, oxyephedrine, 4-HMP Weight loss Reduces anxiety, improves insomnia Improves respiratory problems, aids smoking cessation Weight loss, increases energy, improves athletic performance Dizziness, ringing in the ears, reduced absorption of iron; exacerbates anemia and glaucoma; elevates blood pressure and heart rate; liver damage; possibly death Liver damage,exacerbates Parkinson's and depression, impairs driving, possibly death Nausea, vomiting, diarrhea, tremors, rapid heartbeat, confusion, seizures, hypothermia, coma, possibly death Causes heart rate and rhythm abnormalities, cardiac arrest; particularly risky when taken with other stimulants Coltsfoot Also called: Coughwort, farfarae folium leaf, foalswort, tussilago farfara Relieves cough, sore throat, laryngitis, bronchitis, asthma Liver damage, possible carcinogen Pennyroyal Oil Also called: Hedeoma pulegioides, mentha pulegium Improves breathing problems, digestive disorders Liver and kidney failure, nerve damage, convulsions, possibly death Comfrey Also called: Blackwort, bruisewort, slippery root, symphytum officinale Relieves cough, heavy menstrual periods, stomach problems, chest pain; treats cancer Liver damage, cancer, possibly death Red Yeast Rice Also called: Monascus purpureus Lowers LDL ("bad") cholesterol, prevents heart disease Kidney & muscle problems, liver problems, hair loss; can magnify effect of cholesterol-lowering statin drugs, increasing the risk of side effects Germander Also called: Teucrium chamaedrys, viscidum Weight loss; alleviates fever, arthritis, gout, stomach problems Liver damage, hepatitis, possibly death Usnic Acid Also called: Beard moss, tree moss, usnea Weight loss, pain relief Liver injury Greater Celandine Also called: Celandine, chelidonium majus, chelidonii herba Alleviates stomachache Liver damage Yohimbe AKA: Johimbi, yohimbine, pausinystalia yohimbe, corynanthe johimbi Treats low libido & erectile dysfunction, depression, obesity Raises blood pressure; causes rapid heart rate, headaches, seizures, liver and kidney problems, heart problems, panic attacks, possibly death

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46 Nutrition Foundations Eat a variety of foods from all food groups Eat colorful foods (5 on your plate) including recovery normal sugar level Eat early and often including recovery Drink early & often including recovery

47 5 R s of RECOVERY Nutrition FOODS to EAT Rehydrate with FLUIDS & ELECTROLYTES Replenish muscle glycogen stores with CARBOHYDRATES Water or Sports Drinks (3 cups/pound lost Fresh/Dried Fruit, Breads (w/peanut Butter and/or Jelly), Sports Drinks/Bars Repair & Regenerate muscle tissue with high quality PROTEIN Reinforce your immune system with ANTIOXIDANTS Dairy Products, Recovery Mix (w/whey, soy, casein protein) Apples/Bananas/Oranges, Spinach, Carrots, Peppers

48 Recovery: When to Eat Carbohydrates and protein are absorbed back into the muscles very quickly, IMMEDIATELY after exercise. 15 minutes

49 Recovery: What to Eat Chocolate milk Greek yogurt Granola or breakfast bars Bagel with peanut butter Rest of sports drinks Turkey sandwiches Trail mix (nuts/dried fruit) Fresh fruit (apples, bananas, oranges, grapes) Pita and hummus Homemade fruit smoothies Meal replacement shakes Other bars

50 Whey Protein Best dietary source to stimulate new muscle protein synthesis, due to its leucine content Add BiPro Whey Protein packet to a liquid for rapid digestion, especially if > one hour to full meal

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52 Sleep

53 How Much Sleep? Physical & mental learning happen during deep sleep 30 hours sleep debt = -11% performance Naps can help ~25 min or >90 minutes

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57 Sleep Hints Make sleep a priority over social media, electronics & entertainment Keep room cool, quiet & dark (use eyeshades if necessary) Use bright light in the morning to signal body to wake up

58 With Great Nutrition & Recovery Habits

59 Without

60 Or

61 Resources US Anti Doping Agency (USADA) TrueSport Nutrition & Supplement Info USA Swimming: Nutrition Center =Rainbow&Lang=en

62 Resources USOC Sport Nutrition Team USA Nutrition Fact Sheets

63 Books Sports Nutrition Guidebook (5th Ed.) Nancy Clark, 2013 Sport Nutrition from Lab to Kitchen Asker Juekendrup, 2010 Eating on the Run Evelyn Tribole, 2003 Practical Sport Nutrition Louise Burke, 2010

64 There s an App for That (free) ($.99) LoseIt! Free MyFitnessPal Free

65 Thanks To: Alicia Kendig, USOC Sport Dietician, RD, CSSD Jackie Berning, PhD, RD, CSSD Bob Seebohar, MS, RD, CSSD, CSCS Theresa C. Logan, MS, RD, CSSD Dan McCarthy, USA Swimming National Team High Performance MJ Truex, USA Swimming Club Development Questions?