Medal Winning Nutrition and Hydration

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1 Medal Winning Nutrition and Hydration Ian Freeman BSc Swim England/IoS Coaching Systems Technical Lead - (Research) Exercise Physiologist Sport Nutritionist

2 Today Eating to win Planning How you can help yourself with your nutrition Which sports drinks to use..or not! Living a Medal Winning Lifestyle

3 A great nutrition programme can make athletes perform great. However A poor nutrition programme can make a great athlete perform poor

4 Carbohydrates (CHO) Quick energy source Energy form that can be stored and easily used Glycaemic Index Bloodstream Liver Muscles Glucose g / litre g Glycogen g Glycogen

5 Blood Sugar (GI) Measures a food s effect on our blood glucose level The higher the GI the larger the rise in blood sugar THREE Categories 1. Low 2. Moderate 3. High

6 Here are some GI Examples High (>70): Simple sugars, white breads, most cereals, white rice, white potato, white pasta, flour/bakery products etc Mod (56-69 ): Brown rice/pasta, bananas, yoghurts, tomatoes etc Low: (<55): Oatmeal, apples, pulses, beans, sweet potatoes, cruciferous vegetables, most protein sources etc

7 What exactly do CHOs do? Provides you with a high intensity energy source Provides energy for other foods to be transported into the muscles e.g. protein Low intensity exercise can help fat burning! High intensity exercise can increase fat burning! Can we become hooked on Carbohydrates?

8 Post Training CHO This is the one time where higher GI CHOs are of benefit Anything that will increase blood glucose quicker is useful therefore: - Faster digestion - Faster food transport - Faster take up of fluids The amount of CHO needed for recovery and training depends on the volume and intensity of your sessions as well as your body size!

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10 Protein Growth and repair of muscle Develops bone size and strength Boosts your immune system Better control of your blood sugars Body heat/energy effect Satisfying

11 Protein Protein is broken down into something called Amino Acids Eating protein increases our amount of amino acids into our muscles The amount of protein needed for this to happen is through eating protein on a regular basis 65kg person x 1.5g = 97.5 grams protein/day 30g = approx. 1 portion about the size of the palm if your hand!

12 Amino Acids A lack of amino acids has an effect on our immune system Certain amino acids are vital to our immune system Amino acids CAN improve recovery, reduce the chances of over-training, injury and illness And as we now know The intake of CHO increases our blood sugar levels which provides energy for optimum protein/amino acid uptake

13 Fats Some good, some bad, some very bad, some poisonous! Organ/muscle protection Body insulation Helps stimulate muscle growth Slow release energy source Necessary for: Essential Vitamins Production of recovery hormones Can increase our metabolic rate

14 Be Warned! =

15 So..Is nutrition the same for all or us?

16 Three-fold benefits 1. You can maintain technique levels better and for longer 2. You can train more repeatedly 3. AND you recover/adapt to learning technical skills better

17 Some Before Event/Training Example Foods Evening before: Pasta with chicken, vegetables & sauce Jacket potato with tuna and beans Spaghetti bolognaise 2 4hours before: Whole wheat cereal with milk /fruit / yoghurt Sandwich with protein source filling Eggs on toast Toast with jam/marmalade/marmite etc. On the way to the Pool: Banana or any fruit Cereal bar

18 Before/During-Training/Event Example Foods 30mins 20mins before: Fresh fruit Bread - jam/marmalade Whole wheat cereals Milkshakes Energy Bar

19 Recovery Example Foods 15-20mins after Training or Competition: Milkshake and a banana (try Almond Milk?) Yogurt-based drink Yogurt Fruit Smoothie Sandwich with lean meat

20 Recovery Example Foods Feeding 1-2 hrs after: Lean beef, sweet potato or rice and homemade sauce Fish, potatoes and fresh vegetables Sandwich with protein filling Chicken, pasta and sauce Sweet potato, salad, and cottage cheese

21 Drinking (Hydration) 2% loss of bodyweight can decrease performance by 20-30%* Sweat Loss can be 450ml 1.6l per hour* *Per person, related to environment and clothing

22 Hydration How to Monitor: - Urine colour chart ( Pee Chart ) - Bodyweight - Urine Measurements - Weighing before and after training Very individual

23 Sports Drinks Just what is a sports drink? Isotonic Balanced with body fluids Hypotonic Thinner than body fluids Hypertonic Thicker than body fluids

24 Hydration Plan Before Exercise Volume: 500 ml bottle every 2 hrs leading up to T/C During Exercise ml ¼ bottle every min After Exercise 1.5 litres for every kg lost Then continue to sip little and often Make your bottle your best friend!

25 The Truth Behind Commercial Bottled Sports Drinks

26 Sports Drinks Some Take Home Facts There are many commercial sports drinks out there But do they do what they are supposed to? Such as: Boost your energy? Increase endurance? Hydrate you fully? They are isotonic?

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28 Based upon taste and colour for the masses But what do they do for athletes like you? EXPENSIVE! Today s Market Lets look at an athletic hydration chart for some answers!! Lets test and see if they are isotonic!! Who owns Powerade?

29 Hydration Levels Based on Urine Density 0 50 Plain Water Hyper Hydration Optimum Hydration Moderate Dehydration Severe Dehydration Extreme Dehydration

30 = Isotonic Fluid What does this mean? Do these drinks actually have a place in sport? - We crave sweet tasting products following exercise - Recovery and rapid increase in sugar so maybe take after training. Avoid before sport at all costs Minimise intake during sport Dilute?

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32 What s Recommended? Take the issue into your own hands at all times Don t rely on pre-mixed products - use powders that you can mix yourself More powder/stronger drink doesn t make you go further or faster 4 6% powder per 500ml water

33 3 Simple Rules 1. If you are not exercising or sweating stick to filtered fresh water 2. If exercising in cooler temperatures drink a 5-6% powder measure of the sports drink you are compatible with 3.If exercising in warmer temperatures use a 3-5% mix of the sports drink of your choice

34 Nutrition and Hydration for Your BEST Performance Good nutrition and hydration can make an average athlete perform well! Poor nutrition and hydration can make a great athlete perform badly! Good nutrition and hydration CAN make the difference between winning and losing

35 A Medal Winning Lifestyle

36 What is a Medal Winning Lifestyle? Swimmers living a performance lifestyle How you might act away from the pool Performing to the best of your ability in everything you do Developing the skills expected of a talented athlete

37 Keys to a Medal Winning Lifestyle Balancing your Sport, Education and General Life fitting it all in, e.g. School, homework, training, social life etc. Personal Development better understanding who you are, learning social skills, goal setting etc. General Lifestyle and Wellness leading a healthy lifestyle: sufficient sleep, good nutrition/hydration, rest and recovery etc. Life Changes and Future planning changing club/coach/schools, moving age groups, growing up/maturing etc. Behaviour- being the best person you can be, respecting others and being a great example to you, your family, your sport and your coach.

38 Lets Think of a Gold Medal Winning Athlete What characteristics might they display?

39 A Well Balanced Lifestyle Allows Better: Preparation being ready, identifying what needs to be done, upcoming challenges you might face, who can help you and learning from past experiences Planning knowing what needs to be done, use a diary/goal setter, but create a plan, write everything down Prioritising put in place what needs to come first, then work fro there Communicating who to ask for help, talk about things Organisation follow to your plan, set goals, have a plan B

40 Goal Setting There are many different types of goals: Goal/Objective Sports Goals Education Goals Personal Goals Outcomes Outcome Goals Performance Goals Process Goals Time Frame Short Term Medium Term Long Term Target Why do you want to do it? What do you have to do? How will you do it? 3 6 months 6 months 1 year 2 8+ years

41 Simple Steps - Major Success Ian Freeman BSc Swim England/IoS - Coaching Systems Technical Lead - (High Performing Research) Contact - Ian.freeman@swimming.org Supporting you are: