dietary chronology - nutrition and performance in sport
TRANSCRIPT
![Page 1: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/1.jpg)
DIETARYCHRONOLOGYNutri3on&PerformanceinSport
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner
Healthy4LifeSport&Nutri3on
![Page 2: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/2.jpg)
DIETARY CHRONOLOGY refers to mealsdistribu6onthroughoutthedaydependingon the 6me when exercise begins, itsdura6on, the type of training performed,andtherecovery6meforeseenbeforethefollowingworkout.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 3: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/3.jpg)
Foodintakeshouldadapttothenutri6onalrequirements: increasing or decreasingdependingontheintensityoftheworkout.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
Howmuchisenough?
![Page 4: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/4.jpg)
Ideally, at least three hoursbetween theend of a easy-to-digest meal and thebeginning of the exercise should elapse.The pre-race meal, if not balanced, maynega6velyaffectperformance.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
Whenistherightmoment?
![Page 5: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/5.jpg)
Themealbeforeperformancewithahighglycemicindex(GI)orhighinsimplesugars(such as common table sugar) can becounterproduc6ve, as it can lead tohypoglycemia.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
Whatisright?
![Page 6: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/6.jpg)
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
• Distributesmallmealsduringtheday• Eatfoodsthatcontainhigh-qualityprotein:leanmeat,fish,low-fatcheese• Avoidea6ngfoodscontainingsaturatedfats• Preferfatsoriginatedfromplants• ConsumeonlylowGIcarbohydrates• Limittheuseofsalt• Limitalcoholicbeverages
Insummary…
![Page 7: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/7.jpg)
IftraininginthemorningDinnerfromthedaybeforeshouldbeabundantand include a por6on of whole grain pasta –leanmeatorfish–cookedvegetableswitholiveoil.Breakfast should be eaten at least 2 hoursbeforetraininganditcaninclude:afreshjuice–tea-wholegraintoestedbreadwithsugur-freejam or honey - oatmeal - a source of easilydigestbleprotein(e.g.whiteeggs)–asourceofhealthyfats(e.g.nuts,almonds)
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 8: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/8.jpg)
IftrainingintheaKernoonIn this case, breakfast should include alsosaltyfoodsuchashamandwholeeggsandlunch should be like the dinner of theprevious day with a piece of fruit andshould be eaten at least 3 hours beforetraining.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 9: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/9.jpg)
IftrainingintheeveningHalf an hour before training a light mealconsis6ng for example of a piece ofparmesan and a fruit, or a few slices ofleancoldcutsandafruit,oraproteinbar.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 10: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/10.jpg)
Duringtraining(whenlongerthan60’)I f needed, water-based beveragescontaining fructose and maltodextrineeventually supplemented with easilyabsorbableproteins.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 11: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/11.jpg)
AKerthetrainingA faster recovery is facilitated bycarbohydratesandprotein intake in liquidform in the half-hour following theworkout. The dinner or lunch that willfollowshouldbebalancedandincludetheintakeofcarbohydrates,proteinsandfats.
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163
![Page 12: Dietary Chronology - Nutrition and Performance in Sport](https://reader033.vdocuments.mx/reader033/viewer/2022042906/58a91c461a28ab6f508b4a9f/html5/thumbnails/12.jpg)
Ready?Gettherightfuelforyourworkoutandstarttraining!
www.nadiabarozzi.com
Healthy4LifeSport&Nutri3on
NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163