Glasgow District Squad Fuelling & Hydration for Netball Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness
Part 1 General nutrition macronutrients, sources and calculating carbohydrate and protein needs
Macronutrients Carbohydrate 65% 20% Protein 15% 15% 65% Carbs Protein Fat Fat 20%
Determining energy needs Activity Level Light (<1hr/day) Light-moderate (1hr/day) Moderate (1-2hrs/day) Moderate-heavy (2-4hrs/day) Heavy (>4hrs/day) g carb/kg body weight 4-5 5-6 6-7 7-8 8-10
Carbohydrate Carbohydrate will be the main source of energy to fuel training on a daily basis 60-65% 65% of your daily food intake should be in the form of carbohydrates Carbohydrate is stored in the muscle as glycogen This glycogen is then broken down to release energy for sports performance
Carbohydrate rich foods Bread Pasta Rice Grains Potatoes Sugars Carbs can be broken down into starchy and sugary varieties Starchy carbs give a slow release of energy with sugary carbs giving a quick release
Task 1 types of carbs Split these sources of carbohydrate into slow and fast release: Bread Pasta Chocolate Coke Rice Banana Potatoes Baked beans Jelly beans Noodles Sports drink Weetabix Tracker bar Rice crispy squares bar Jaffa cakes Lollies Haribo Jelly
Task 2 calculating carb needs Activity level Light (<1hr per day) Light-moderate (~1hr/day) Moderate (1-2hrs/day) Moderate-heavy (2-4hrs/day) Heavy (>4hrs/day) Grams of carb/kg body weight 4-5 5-6 6-7 7-8 8-10
Protein Four main types of protein: Whey protein Casein Soy protein Egg protein Protein is needed for muscle repair, growth and cell structure Can also be used as a source of fuel for energy production 15% of daily energy intake should come form protein
Amino acids Amino acids are the building blocks for proteins There are 20 amino acids that can be used to form hundreds of other proteins 12 of the amino acids can be made in the body from combinations of other amino acids, carbs and nitrogen The other 8 amino acids are essential in the diet
Sources of protein Chicken Fish Eggs Milk Cheese Beef Sesame seeds Sunflower seeds Walnuts Cashew nuts Peanuts Baked beans Red lentils Red kidney beans Chick peas Soya milk Tofu Quorne
Task 4 calculating protein needs Type of athlete Endurance athlete moderate or heavy load Strength and power athlete Athlete on fat loss programme Athlete on weight gain programme Daily protein requirements per kg body weight 1.2 1.4 1.4 1.8 1.6 2.0 1.8 2.0
Fat Approximately 20% of daily energy needs should come from fat There are 3 main types of fats: Saturated - Mostly come from animal products such as butter, lard, cheese and meat fat Monounsaturated - Olive, rapeseed, groundnut, hazelnut and almond oil, avocados, olives, nuts and seeds Polyunsaturated - Vegetable oils and fish oils
Essential fatty acids Essential fatty acids are a subgroup of polyunsaturated fats They can t be made by the body and have to come from the diet There are 2 series: Omega-3 Omega-6 Omega-3 3 is involved in oxygen transport and may affect sports performance
Essential fat in the body Essential fat includes the fat that forms: Part of cell membranes Brain tissue Nerve sheaths Bone marrow Fat surrounding organs A diet too low in fat will compromise these vital body functions
Vitamins & minerals Vitamins are required in small amounts for growth, health and physical well-being Our body cannot produce vitamins & minerals and they must come form the diet Vitamins are involved in energy production and are involved in the functioning of the immune, nervous and hormonal systems Athletes should eat a balanced diet to ensure that the vitamin and mineral requirements are met from the diet
Break down of food types
Food pyramid
Athletes need to be comfortable in reading food labels and understanding the information Food labels Check the nutrition content of meals and snacks when buying Go to the supermarket to buy your food
Nutritional needs of sport Muscle glycogen is the main source of energy in netball High carbohydrate diets are therefore essential Competing in high temperatures will increase glycogen usage Given that elite athletes train in excess of 20-30 hrs a week, carbohydrate in the diet becomes even more important to fuel daily training sessions
CHO & repeated training bouts
Part 2 Specific content and timing of nutrition for training and competition
Pre-event event meal Ideally 2-32 3 hours before event High carbohydrate choices Pasta with low fat sauce Baked potato Beans on toast limit cheese! Fruit salad and yoghurt Pancakes with syrup or sugar Experiment with timing and type of foods Remember to hydrate at least 500ml 2 hrs before
Pre-training snack You should aim to eat a carbohydrate snack 60 minutes before training 1g of carbs per kg body weight 500ml of fluid 2 hrs before training Amount of fluid will depend on environment Experiment with quantity and timing of food and fluid
Foods to eat before training Sports bar Muesli Porridge Pasta Glucose polymer drink Low fat yoghurt Kiwi fruit Food Dried apricots Fruit mixture Serving size (50g carbs) Small handful (105g) Large bowl (500g) 1-22 bars (30-60g) Medium bowl (74g) Medium bowl (600g) Medium bowl (200g cooked) 250ml 2 cartons (2 x 150g) 8 Serving size (75g carbs) Large handful (160g) 2 med bowls (750g) 2 bars (60g) Large bowl (110g) Large bowl (900g) Large bowl (300g cooked) 400ml 3 cartons (3 x 150g) 12
Fluids during training and games Running performance, decision making ability and concentration can all be affected by dehydration and lowered blood glucose levels Aerobic capcity (%) 110 100 90 80 70 60 Fluid loss reduces exercise capacity 0 1 2 3 4 5 6 Body weight loss (%)
Fluid intake Sports Example Studies of AIS netball players show that during summer games 0.98kg (980ml) was lost through sweating Fluid intake was generally around 520ml 53% of fluid lost Not sufficient to offset losses Following general guidelines of 1.5L for every kg body weight lost players should drink 1473ml to MAINTAIN hydration
Fluid intake Sport Example During training players lose less weight through sweating 0.72kg (720ml) On average players drink about 438ml of fluid during a training session 60.6% of fluid lost Not sufficient to offset loses Following general guidelines of 1.5L for every kg body weight lost players should drink 1085ml to maintain hydration
Calculating fluid loss Measure pre-exercise exercise weight Measure post exercise weight Add consumed fluid to difference Divide this number by exercise duration to get sweat rate per hour Calculate in different environments You will know how much fluid is needed to maintain hydration
Example of calculating sweat rate 100kg athlete (pre-training weight) Post training weight = 98kg Fluid consumed during training = 1000ml (1L=1kg) Length of training session = 60 minutes 100kg-98kg = 2kg or 2L of sweat lost Add 1L of fluid consumed = 3L sweat lost 3L lost in 60 minutes of training = 3/60 = 0.05L per minute (50g per minute) or 3L per hour
General rules 750-1000ml of fluid per hour of exercise Important to keep drinking after exercise has stopped This will offset any deficit or maintain hydration status if enough was drunk during training Hypotonic drinks give the best balance of a very small amount of energy replacement and help with fluid absorption A pinch of salt will help retain water If you are thirsty it is too late you are already dehydrated!
Monitoring hydration
What to drink Hypotonic drinks (2-6%) Fluid replacement and some energy replacement Suitable before during and after Isotonic (6-12%) Energy replacement with some fluid replacement During after matches mainly for energy Hypertonic (>12%) Energy replacement
Sports drinks recipes Hypotonic Isotonic Hypertonic 20-40g glucose or sucrose 1L water Pinch of salt (1-1.5g) 1.5g) Sugar free squash to flavour 100ml fruit squash 900ml water Pinch of salt 250ml fruit juice 750ml water Pinch of salt 40-80g sucrose or glucose 1L water Pinch of salt Sugar free squash to flavour 200ml fruit squash 800ml water Pinch of salt 500ml fruit juice 500ml water Pinch of salt 80-120g sucrose or glucose 1L water Pinch of salt Sugar free squash to flavour 400ml fruit squash 600ml water Pinch of salt 750ml fruit juice 250ml water Pinch of salt
Post-training/competition training/competition nutrition and fluid 50-75g of carbs within 30 minutes or at least - 1g/kg body weight within 2hrs 50g of carbs every 2hrs thereafter until main meal High GI carbohydrate (sugary, fast release carbs) 500ml fluid immediately after Continuous fluids thereafter 1.5L for every kg lost through sweating Once hydrated maintain!
Foods to eat after training Foods Raisins Cornflakes with skimmed milk Rice cakes and jam Honey sandwich Bread or toast Bagel and jam English muffin Energy bars Fruit bars Serving size (75g carbs) 4 heaped tbsp (120g) 1 large bowl (65g) 300ml of milk 5 rice cakes with 5 tsp jam 3 slices of bread (120g) with 2 heaped tsp (34g) honey 4-55 large slices 1 bagel with 2 heaped tsp jam 2 (2 x 68g) 2 bars (2 x 55g) 3-44 bars (30g each)
Carbohydrate-protein supplement Greater muscle glycogen storage can be achieved after exercise with addition of protein to a carbohydrate supplement 80g CHO 28g PRO 6g FAT Graph from Ivy et al., 2002
Carbohydrate-protein supplement Glycogen recovery appears to be most rapid in the first 40 minutes after exercise and 2 hours after with the addition of protein CHO-Pro supplement may be most beneficial during short recovery Advantageous if minimizing CHO consumption is necessary Graph from Ivy et al., 2002
Nutrition on the road tips for athletes Plan a meal routine as soon as you know the competition schedule Plan where you are eating meals away from home Make arrangements before you go! Take control of meals on planes etc pre-book! Always carry some high carb snacks - cereal bars for emergency Empty hotel mini bar to make room for nutritious food Don t rely on service stations for high quality nutrition
Plan meals tips for athletes Take a look at YOUR schedule at the start of the week and plan meals around this If you have a day off then use this time to do shopping and cook ahead in batches Food can be stored in the fridge or freezer ready for busy days Have snacks available for throughout the day Good, high quality nutrition is YOUR responsibility
Planning meals Options for food on the go are: Cereal bars e.g. nutrigrains Fruit Dried fruit Muffins low fat variety Fruit smoothies Liquid meal replacements e.g. maxim gels Yoghurt drinks Flavoured milk drinks
Planning meals Late night games or training sessions pose a threat to recovery Prepare meal earlier in the day ready to cook quickly after training/competition Consider altering the day to include a main meal at lunch time A lighter snack would be sufficient to refuel after the late training session or game
Gaining muscle mass Commitment to a training programme and a high energy diet are the key factors Players wishing to increase muscle mass need to consume an extra 200-400KJ per day KJ should come from low fat, carbohydrate based foods which also provide protein, vitamins and minerals Little need for additional protein through supplement powders in most cases
Nutrition for female athletes Calcium Iron Athletic females with irregular or absent menstrual cycle should consume 1000-1500mg daily Min of 16mg per day Particular attention should be paid to including calcium and iron rich foods in the diet
Foods containing iron and calcium 300mg of calcium 200ml low fat/skim fortified milk 200g yoghurt 40g hard cheese 80g sardines 2.5 cups baked beans 250g tofu 2mg of iron 50g lean beef 250g chicken 20g liver ½ cup spinach Kellogg's sustain Wholegrain cereals
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