5th October 2009 SPORTS PERFORMANCE NUTRITION Salford Swimming Dr. Anna Robins University of Salford
Recommendations for Exercise
Exercise Guidelines The minimum levels of exercise required to maintain health Intensity Duration (minutes) Frequency Purpose (days/weeks) Moderate/hard 30 or more =>5 days per week Health promotion and disease prevention Department of Health (2004)
Exercise Guidelines The minimum levels of exercise required to develop fitness Intensity Duration (minutes) Frequency Purpose (days/weeks) Moderately intense minimum 30 5 Develop, maintain fitness and body composition Vigorous minimum 20 3 American College of Sports Medicine, 2007
Club training 6-12 hours per week Achieving, over and above, the recommendations for both health and fitness 20-30% In order to be able to undertake this level of training, the provision of energy is essential
Physical Energy Balance Activity and Exercise
Preparation for competition Energy Balance Energy Intake Energy Intake Energy Intake Energy Balance Energy Output Energy Output Energy Output Basal Metabolism + Physical Activity Energy intake must balance energy output to maintain weight When you expend more energy (through harder training periods or competition) you need to eat more to compensate
TOTAL = 1856 kcal Energy expenditure Stroke kg 47 50 53 56 59 62 65 68 71 74 77 80 Back 7.9 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 Breast 7.6 8.1 8.6 9.1 9.6 10 10.5 11 11.5 12 12.5 13 Fly 8.6 9.1 9.6 10.1 10.7 11.1 11.7 12.2 12.7 13.2 13.7 Crawl 7.3 7.8 8.3 8.7 9.2 9.7 10.1 10.6 11.1 11.5 12 12.5 Example: 2hrs training Back stroke female at 47kg = 7.9 x 100 = 790 kcal 2hr 45m training Back stroke female at 47kg = 7.9 x 135 = 1066 kcal
(1) Physical activity Energy expenditure (2) Basal metabolic rate BMR (kcal) = 1 (or 0.9) x kg weight x 24 (hours in day) 0.9 x 47kg x 24 = 1015 Approx = 1856 + 1015 = 2871 = 2871 Total Energy Expenditure (TEE)
Physical Activity Dietary composition and Exercise
Typical dietary composition Macronutrients: Carbohydrates (CHO) Fats Protein Micronutrients: Vitamins Minerals Water What percentage of these macronutrients should we consume? 55% carbohydrates 30% fat <10% saturated fat 15% protein..of TEI (total energy intake)
General vs athletic population?? Adolescent developmental level swimmers are consuming macronutrients in the same composition as those of the general population too much fat and inadequate CHO Berbing et al (1991); Barr and Costill (1992) Accurate - g/kg of body weight for macronutrients ** Low and high volumes training - aligned changes in TEI??
Physical Activity Nutrition to support and performance Exercise
Duration of race Differences in time and hence energy system of races 25-55 seconds Anaerobic power use of creatine phosphate and glycogen 16-19 minutes Aerobic use of glycogen Fuel usage dependent on intensity
Carbohydrates High volume and intensity of swimming places a great demand on carbohydrates For those who participate in intense daily training, the CHO needs should be 6-8g/kg for females and 8-10g/kg for men Example Emma, 12 yrs 47kg (6 ¾ st), 160cm (5 3 ) 6g x 47 = 282g 8g x 47 = 376g What does this amount of CHO look like?
Prior to morning training As swimming is a non compact sport, it is possible to eat fairly close to the start of training without feeling sick (on way to training session) 500ml of Lucozade sport and a banana prior to training Or Home made fruit smoothie (with yoghurt and/or milk or fruit juice) containing a banana plus few other bits of fruit *** Please trial any food changes in training and not prior to a major competition
Food Quantity CHO (g) Kcal Weetabix 2 30 140 Whole milk 300ml 14 150 Banana Medium 35 143 Fruit salad: Oranges, bananas, pears, grapes, apples 200g 28 110 Drinking yoghurt 200ml 28 130 Brown bread 2 22 109 Baked beans 80g 10 58 Apple juice 200ml 20 76 Kitkat 4 finger 30 250 Crumpet 1 34 160 Drinking yoghurt 200ml 28 130 279 1456 NB: these foods obviously contain fat and protein too focus on CHO
Prior to evening training 279g (of 329g) CHO consumed/ 1456kcal CHO during training Hydration during exercise - drink 120ml every 15-20 minutes (approx 500mls per hour) Drink Quantity CHO (g) Kcal Lucozade Sports 500ml 32 140 Banana Medium 35 143 67 283 346g of CHO consumed/1739kcal by end of training
Sports Drinks SPORTS DRINK Kcal per 100ml Protein (g) Fat (g) CHO (g) Lucozade 73 Trace Nil 17.9 Gatorade 25 0 0 6 Powerade 24 0 0 5.7 Lucozade sport 28 Trace Nil 6.4 Isotonic, hyptonic and hypertonic Fluid, electrolytes and 6-8% CHO Examples High five, SIS go, boots isotonic and lucozade sport
CHO post training With two training sessions, athletes only have 8-10 hours to allow for glycogen repletion (storage of CHO) Highlights importance of the timing of post training CHO feeding Protein synthesis and glycogen resynthesis 0.7g/kg of protein and 1.5g/kg of carbohydrate within 15-30 mins of completion (ideally) or definitely within the first 60mins Example: For Emma (47kg body weight) 33g protein and 70g carbohydrate What could this combination of macronutrients look like?
Immediate post training feed Food Quantity CHO (g) Protein (g) Tuna 100g 24 100kcal Rice 50g 38 7 145kcal Sweetcorn 3tbsp 18 3 83kcal Mayonnaise 1tbsp 207kcal Orange juice 1 glass 18 72kcal 607 74 34 Complan 57g 247 34 9 Semi skimmed milk Mug 260ml 31 15 208kcal Mixed nuts 40g 3 9 243kcal 698 68 33
Sports Drinks - recovery SPORTS DRINK Kcal per 100ml Protein (g) Fat (g) CHO (g) Lucozade 73 Trace Nil 17.9 Gatorade 25 0 0 6 Powerade 24 0 0 5.7 Lucozade sport 28 Trace Nil 6.4
After evening training 414g of CHO consumed/2437kcal by end of training Due to training again at 5am, bed by 9pm is essential to provide rest and recuperation Remaining 500kcal from initial TEI calculation Supper: Milk drink (mug/200kcal) Cheese (50g/200kcal) and crackers (20g/88kcal)
Physical Activity Healthy diet and Exercise
Breakfast Shredded wheat/bran flakes/muesli/alpen/sultana bran Wholemeal/brown toast teacakes/crumpets Snack Dried fruit and nuts/fresh fruit/yoghurt/breakfast bar Lunch Tuna and salad roll/ cold pasta (careful of sauces)/fish or meat salad/couscous salad/rice mix Dinner Fish salad with jacket potato Chicken stir fry with noodles Spaghetti bolognaise Broth/soup and bread AVOID EMPTY KCAL Salmon fillet/cous cous and roasted peppers and mushrooms Deserts/snacks Rice pudding/ yoghurts/frozen yoghurts/fruit salad
Considerations for pre, during and post competition
Pre and during competition Carbohydrate load previous evening Start around 8.30am warm up Approx 3 races between 9 and 12noon Healthy breakfast in preparation NB: make sure you consume this by 7am or thereabouts Aim is to consume between 30 50g carbohydrate per hour: Examples - medium ripe banana, 300ml orange juice, nutrigrain bar, ski yoghurt, muffin, 150g custard, sports drinks* NAUSEA?? Hydration during exercise - drink 120ml every 15-20 minutes (approx 500mls per hour) Eating in quantity should not be the focus during competition leave that until after races therefore, there is no need to eat tubs of pasta between races
Summary and advice Checking TEI matches TEE Weight maintenance/bmi (please consider growth patterns Tiredness/lethargy/moodiness Organisation plan meals each day to optimise intake Pre morning/breakfast/lunch/snacks/pre evening/post training Buy easy preps as back up Consider low and high training periods Try to adapt TEI accordingly Young swimmers and importance of good nutrition for general developmental reasons Do not let long term health suffer
Any questions?