how do i survive “that” training session and ….. win the race christel dunshea-mooij health...
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How do I survive “that” training session
And ….. win the race
Christel Dunshea-MooijHealth & Sports NutritionistNZ Registered Nutritionist
MSc Nutrition (Hons)[email protected]
Performance Triangle
Foundation of good eating habits
Supplements
Nutrient timing around exercise
• Each meal is opportunity to provide variety of macro and micro nutrients to ensure optimal health and performance
• Create meals that deliver satiety (fullness) for minimal caloric cost.
• Replace nutrients that are depleted from training.
Foundation of good eating habits
1. Low GI carbohydrate2. Lean protein 3. 4 Salad fillings4. Thin scrape Low fat spread
Lunch Rules1. Low GI Bread type base (small serving eg: two slices of wholemeal bread)
2. 50-100 g Protein 3. 4 salad fillings
4. Thin scrape Low fat spread/flavouring
Dinner Rules1. Low Fat source of Protein (70-100g)
2. 1-2 cooked cup of Low GI Carbohydrate.3. 4 Vegetables fillings – making sure Veges are the majority of your plate
4. Low fat sauce/flavouring
Carbohydrate
Protein
Vegetables
Lunch and dinner rules
Serving sizes may be rather large.– 1 big cookie has same
energy as 9 chocolate chippie biscuits!!!
These foods are not recovery foods
Take care with upsizing
• Snack foods provide range of nutrients – Fruit– Milk / yoghurt / milk drinks / lf
cheese– Bread based (e.g.
sandwiches, fruit breads)– Scones or Muffins
• Replace energy dense snacks for nutrient dense snacks
An athlete needs snacks
Eating energy dense food replaces the consumption of nutrient dense foods
• Small fries 2 tsp fat vs large fries 6 tsp fat
• Small soft drink 10 tsp sugar vs large soft drink 16 tsp sugar.
Take care with upsizing
• 40g bar chocolate 12g fat• 1x croissant 23g• 50g bag of chips 18g (7000 steps)• 1x meat pie 24g• 1x sausage roll 23g• 1 small hamburger + reg. fries 28g (7 tsp)• 1x battered fish + chips 63g (16 tsp)
Be aware where the fat is hiding
Performance Triangle
Foundation of good eating habits
Supplements
Nutrient timing around exercise
Carbohydrates are the energy source of choice
Carbohydrate Rating System: Glycaemic Index (GI)
High G.I Foods Fast Energy
Low G.I Foods Slow Release Energy
High G.I
Low G.I
Not all Carbohydrates are equal
1 hour 2 hour
High GI Meal Transit Time
Low GI Meal Transit Time
Carbohydrate Storage
Carbohydrate is stored as Glycogen
Muscle Glycogen Liver Glycogen
Stable blood sugar
Fuel for your brain
Fuel for exercise
Fuel for Exercise
Carbohydrate Before Exercise
Ideally 3 hours prior to training.
Due to timing of the training session this is normally 1 hour prior to morning training Before Competition• Meal replenishes Liver Glycogen and stabalises
blood sugar for pending exercise (ideally low GI)• The optimal carbohydrate content of a pre-
exercise meal is 1-2 grams CHO/kg
~3hrs pre event 60-30min training
Examples of 3 hour pre - event meals
Aim for circa 140g CHO 3hrs pre exercise
1 cup Muesli – 25g
1 cup Yoghurt – 49g
2 slices bread – 40g
1 cup Apple Juice – 28g
Total: 142g
1 slices multi grain bread – 17g
1 cup baked beans – 46 g
1 cup Yoghurt – 49 g
1 cup Apple Juice – 28g
Total: 140g
1 cup oats – 50g
2 cups low fat milk – 27g
1 banana – 31g
1 cup Apple Juice – 28g
Total: 136g
2 cup pasta (cooked) with tomato based sauce – 90g
Mixed vege – 40g
70 g Lean meat – 0g
Total: 130g
Carbohydrate Before Exercise
60-30mins Before Competition
Low GI Snack slowly increases Blood Glucose
Low GI meal + protein/fat based *spread will:
~3hrs pre event 60-30min Competition
Stop RAPID rise in Blood Sugar
Stop RAPID rise in blood
Insulin
Examples of 1 hour pre - event meals
• Slice of wholegrain toast with peanut butter
• Couple of vita wheat crackers with cottage cheese
• Twist bar or other baked fruit bars
• Banana
• Creamed rice
• Sustagen meal replacement
• Pottle of yoghurt
• Really small serve of low GI breakfast cereal (e.g. special K) made with lf milk
Carbohydrate During Exercise
~3hrs pre event 60-30min training
Must consume High GI CHO during exercise
Aim for 30-60g High GI CHO per hour
Delay High GI consumption for 30mins because:
Blood Glucose already high from ~3hrs pre event 60-30min
Intake during rowing is practically restricted to the breaks in the session, due to the need to keep the hands on the sculls or oars!!
16km Row@U2 + Bungees@Turnaround 300+mls Sports Drink / Gel / lollies
@end of Return piece 300+mls Sports Drink and warm down for 15mins
8-10km RaceWarm up row = 20-30mins
@Turnaround Pre Race 300+mls Sports Drink / Gel / lollies@end of RACE 300+mls Sports Drink OR Gel and warm down for 15mins
Example of a plan of the strategic placing of sports supplements during training
~3hrs pre event 60-30min training
Recovery Post Exercise?
Athletes who ingest 1-2 g CHO / kg body weight within 30 minutes after exercise experience a greater rate of muscle glycogen re-synthesis compared to when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin at that time
Post Exercise Glycogen Restoration
Liver stores
Muscle stores
Scenario 1:
Consume Low GI CHO 30-45mins Post Exercise
Low G.I CHO
1 hour
6 hours
12 hours
24 hours
36 hours
48 hours
Post Exercise Glycogen Restoration
Liver stores
Muscle stores
Scenario 2:
Consume High G.I CHO within 30sec of last hard effort
High G.I CHO
Less than 1 hour
Within 0-5 minutes post exercise30-60 g quickly absorbed carbohydrates
20 min post exerciseProtein
e.g. low fat milk, yoghurt, primo, creamed rice
Within 45 minutes after training high carbohydrate (low GI),
moderate protein, low fat meal
Example of a plan of the strategic placing of sports supplements post training