Eating to train - Training to race fast.

Transcription

1 Eating to train - Training to race fast. Eating across the Athlete life cycle to maximise performance Greg Shaw Sports Dietitian, Department of Sports Nutrition, AIS

2 Current situation? Swimmers struggling with body composition issues at elite level. Swimmers coming through the age group ranks relying on supplements and nutrition as the easy answer. Swimmers without the food skills and knowledge to implement high end nutrition practices. Over emphasis on specific nutrients at the wrong times.

3 Overview Nutrition Development. Nutrition requirements of swimmers. Body Composition monitoring. Nutrition for Adaptation. Nutrition to increase lean muscle tissue. Nutrition for recovery. Nutrition to enhance training performance. Putting it into practice. Eating for Competition.

4 Nutrition Knowledge Development Pathway Junior Swimmer Healthy eating focus Adolescent Swimmer Basic Sports nutrition Whole food focus. Age Group Elite Targeted Development Swimmer Sports Nutrition Focus on timing, nutrient make up and volume. Elite Swimmer Advanced Sports nutrition Focus on nutrient manipulation, supplementation where appropriate.

5 Nutrition Requirements for Training Adaptation

6 10 session a week Training Schedule Day/ Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Gym/ Gym/ Aerobic Gym/ Speed recovery Heart rate PM Heart Rate Aerobic/ recovery Quality ( m) Lactate Aerobic/ Kick session Quality ( m) Lactate production tolerance

7 Do swimmers meet their requirements Males Females

8 Body composition Important to have an accurate measure. Body weight is not sufficient. High level of variability. Anthropometry by trained anthropometrist. Ensure accuracy and repeatability. Use appropriately. Can be very powerful. Track over time for a profile rather than comparing between individuals. Focus on Functional muscle mass rather than body fat

9 Nutrition for Adaptation The manipulation of nutrients to maximise the physiological adaptation to training stimulus. Nutrition to increase lean muscle tissue. Nutrition for fuelling and recovery. Nutrition to enhance acute training performance.

10 Nutrient Periodisation The concept of matching acute nutrient intake to the goal of the training session and micro cycle. Takes a very high level of nutrition skill to carry out. Needs consultation with professional to ensure outcomes are achieved. Should be targeted towards senior athletes to facilitate small changes during training cycles.

11 Putting it into practice Male 100m/200m Freestyler. Body Composition. Body Weight 80kg Sum of seven skinfold 42mm Female 100m/200m swimmer. Body Composition. Body Weight 62kg Sum of seven skinfold 55mm Day/ Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Gym/ Gym/ Aerobic Gym/ Speed recovery Heart rate PM Heart Rate Aerobic/ recovery Quality ( m) Lactate Aerobic/ Kick session Quality ( m) Lactate production tolerance

12 Preparing a base Breakfast 6 Weetbix and Mixed Berries (3 Tbsp) and milk 2 slices of thick toast and peanut Butter Morning Tea Lunch 1 tub of yoghurt, 15 almonds and a piece of fruit 2 sandwiches (Tuna, salad and cheese and ham, salad and cheese) Afternoon Tea Toasted English muffin with jam and a 350ml Choc ice Up and Go Dinner 2 cups of cooked pasta with bolognaise sauce and mixed vegetables Breakfast 4 Weetbix and Mixed Berries (2 Tbsp) and milk 2 slices of thick toast and peanut Butter Morning Tea Lunch 1 tub of yoghurt, 15 almonds and a piece of fruit 1 sandwich (Tuna, salad and cheese Afternoon Tea Toasted English muffin with jam and a 250ml Choc ice Up and Go Dinner 1.5 cups of cooked pasta with bolognaise sauce and mixed vegetables

13 Nutrition for acute training adaptation. Focusing nutrient intake around training to maximise adaptation to training. Similar to Protein intake around resistance exercise. Specific Carbohydrate around high intensity swimming sessions. Day/ Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Gym/ Strength Easier 36 hrs Speed PM Heart Aerobic/ Rate Hard recovery Quality ( m) Hard Lactate production Gym/ Strength recovery Easy day Aerobic Aerobic/kick Gym/ Hard 36 hrs? session Heart rate Quality ( m) Lactate tolerance Easy 48hrs

14 Carbohydrate intake during exercise Maintain session intensity. Only necessary for specific sessions. Doesn t have to be very large amounts. Before a hard session 1. Ensure afternoon tea pre training g of Carbohydrate -500ml Gatorade during training preferably early and a carbohydrate gel immediately before the set. 3. Post training Sustagen 3 scoops with 3 scoops skim milk powder and a peanut butter sandwich Before a gym session 1. Pre Gym Up and Go 350ml and Peanut butter sandwich 2. Post gym Sustagen 3 scoops and 2 tbsp of skim milk powder Before a hard session 1. Ensure afternoon tea pre training g of Carbohydrate -500ml Gatorade during training preferably early 3. Post training Sustagen on water 250ml and a piece of fruit. Before a gym session 1. Pre Gym Up and Go 250ml 2. Post gym Sustagen 3 scoops and 2 tbsp of skim milk powder

15 Pre Training High performance recovery nutrition in practice 350ml Up and Go and 2 slices of toast with Jam Breakfast 6 Weetbix and Mixed Berries (3 Tbsp) and milk 21 slices of thick toast and peanut Butter Morning Tea 1 tub of yoghurt, 15 almonds and a piece of fruit Lunch 21 sandwiches (Tuna, salad and cheese and ham, salad and cheese) Afternoon Tea Toasted English muffin with jam and a 350ml Glass of Choc Milkice Up and Go

16 High performance recovery nutrition in practice During Training Afternoon 500ml of Gatorade during the first half of the session and 1 carbohydrate gel immediately before the main session. Post Training Sustagen Sport 3 scoops and on milk with a peanut butter sandwich. Dinner 2 cups of cooked pasta with bolognaise sauce and mixed vegetables

17 High performance recovery nutrition in practice Breakfast 4 Weetbix and Mixed Berries (2 Tbsp) and milk 2 slices of thick toast and peanut Butter Morning Tea A piece of fruit 1 tub of yoghurt and 15 almonds Lunch 1 sandwich (Tuna, salad and cheese Afternoon Tea Toasted English muffin with jam and a 250ml Up and Go Toasted English muffin and Ricotta cheese mix.

18 High performance recovery nutrition in practice During training Gatorade 500ml first half of the session Post training Sustagen 3 scoops on water and an apple Dinner 2 cups of cooked pasta with bolognaise sauce and mixed vegetables 1 cups of cooked pasta with bolognaise sauce and mixed vegetables

19 Nutrition for acute training adaptation. Maximal stress model? Day/ Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Gym/ Strength Easier 36 hrs Speed PM Heart Aerobic/ Rate Hard recovery Quality ( m) Hard Lactate production Gym/ Strength recovery Easy day Aerobic Aerobic/kick Gym/ Hard 36 hrs? session Heart rate Quality ( m) Lactate tolerance Easy 48hrs

20 Competition nutrition Single events minimal support. Multiple events basic support. Multiple events, multiple days moderate support.

21 Taper nutrition and body composition Large change in energy expenditure. Usually difficult to match energy intake. Often can lead to changes in fat mass. Swimmers reduce energy usually by cutting out carbohydrate aggressively. Carbohydrate restricting can lead to problems when racing over multiple days. Almeras et al. Phys Behav (6) 1997

22 How to reduce body composition issues during taper Look to reduce carbohydrate intake to meet training energy expenditure. Be specific with carbohydrate intake to meet individual training session goals. Increase protein intake slightly and be specific with timing of intake to decrease hunger. Focus on timing of food around training and throughout the day to reduce hunger. Increase carbohydrate intake 36-48hrs out of competition.

23 Multi-day meets Issues Multiple events. Multiple heats and finals in one session. Important to employ suitable recovery nutrition and hydration practices. Shouldn t be Solutions a buffet of sports foods. Swimmers not competing should have food to cover hunger.

24 Nutrition recovery during competition Main aim is to reduce glycogen depletion over multiple days and events. Individual to competition load. Protein inclusion important to reduce muscle damage. Aim for carbohydrate between races and more balance at end of each session. Between double events Carbohydrate only choices eg sports drink or gels During swim down from last event of the session Protein plus 300ml and 500ml Gatorade 1 hr later Yoghurt and fruit or Peanut butter Sandwich. 1 hr later Lunch back at the hotel or Unit. Between double events Carbohydrate only choices eg sports drink or gels During swim down from last event of the session Protein plus 300ml and maybe ml Sports drink 1 hr later Fruit and yoghurt 1 hr later Lunch back at the hotel or Unit.

25 Summary Must be individualised There is no one size fits all nutrition model Swimmers SHOULD NOT be doing the same thing before, during and after every session all year around. Monitor body composition not just body weight. Ensure suitable nutrition to maximise adaptation from the session. Ensure suitable recovery nutrition is available when needed. Develop a swimmers nutrition education over their developmental life.