How do I survive “that” training session And ….. win the race Christel Dunshea-Mooij Health & Sports Nutritionist NZ Registered Nutritionist MSc Nutrition

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<ul><li><p>How do I survive that training session And .. win the raceChristel Dunshea-MooijHealth &amp; Sports NutritionistNZ Registered NutritionistMSc Nutrition (Hons)christeld@nzasni.org.nzchristel@nikkihartnutrition.co.nz</p></li><li><p>Performance Triangle</p><p>Foundation of good eating habitsSupplementsNutrient timing around exercise</p></li><li><p>Each meal is opportunity to provide variety of macro and micro nutrients to ensure optimal health and performanceCreate meals that deliver satiety (fullness) for minimal caloric cost.Replace nutrients that are depleted from training.</p><p>Foundation of good eating habits</p></li><li><p>1. Low GI carbohydrate2. Lean protein 3. 4 Salad fillings4. Thin scrape Low fat spread</p><p>Lunch Rules1. Low GI Bread type base (small serving eg: two slices of wholemeal bread)2. 50-100 g Protein 3. 4 salad fillings4. Thin scrape Low fat spread/flavouring</p><p>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 plate4. Low fat sauce/flavouringLunch and dinner rules</p></li><li><p>Serving sizes may be rather large.1 big cookie has same energy as 9 chocolate chippie biscuits!!!</p><p>These foods are not recovery foodsTake care with upsizing</p></li><li><p>Snack foods provide range of nutrients FruitMilk / yoghurt / milk drinks / lf cheeseBread based (e.g. sandwiches, fruit breads)Scones or Muffins </p><p>Replace energy dense snacks for nutrient dense snacksAn athlete needs snacks</p></li><li><p>Eating energy dense food replaces the consumption of nutrient dense foods</p></li><li><p>Small fries 2 tsp fat vs large fries 6 tsp fatSmall soft drink 10 tsp sugar vs large soft drink 16 tsp sugar.Take care with upsizing</p></li><li><p>40g bar chocolate12g fat1x croissant23g50g bag of chips18g (7000 steps)1x meat pie24g1x sausage roll23g1 small hamburger + reg. fries28g (7 tsp)1x battered fish + chips63g (16 tsp)</p><p>Be aware where the fat is hiding</p></li><li><p>Performance Triangle</p><p>Foundation of good eating habitsSupplementsNutrient timing around exercise</p></li><li><p>Carbohydrates are the energy source of choice</p></li><li><p>Carbohydrate Rating System: Glycaemic Index (GI)High G.I FoodsFast EnergyLow G.I FoodsSlow Release EnergyHigh G.I Low G.I </p></li><li><p>Not all Carbohydrates are equalHigh GI Meal Transit TimeLow GI Meal Transit Time</p></li><li><p>Carbohydrate Storage Carbohydrate is stored as GlycogenMuscle Glycogen Liver Glycogen Stable blood sugarFuel for your brainFuel for exerciseFuel for Exercise</p></li><li><p>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 CompetitionMeal 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</p></li><li><p>Examples of 3 hour pre - event meals Aim for circa 140g CHO 3hrs pre exercise1 cup Muesli 25g1 cup Yoghurt 49g2 slices bread 40g1 cup Apple Juice 28gTotal: 142g1 slices multi grain bread 17g1 cup baked beans 46 g1 cup Yoghurt 49 g1 cup Apple Juice 28gTotal: 140g1 cup oats 50g2 cups low fat milk 27g1 banana 31g1 cup Apple Juice 28gTotal: 136g2 cup pasta (cooked) with tomato based sauce 90gMixed vege 40g70 g Lean meat 0gTotal: 130g</p></li><li><p>Carbohydrate Before Exercise 60-30mins Before CompetitionLow GI Snack slowly increases Blood GlucoseLow GI meal + protein/fat based *spread will:Stop RAPID rise in Blood SugarStop RAPID rise in blood Insulin </p></li><li><p>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</p></li><li><p>Carbohydrate During Exercise Must consume High GI CHO during exerciseAim for 30-60g High GI CHO per hourDelay High GI consumption for 30mins because:Blood Glucose already high from ~3hrs pre event60-30minIntake during rowing is practically restricted to the breaks in the session, due to the need to keep the hands on the sculls or oars!!</p></li><li><p>Example of a plan of the strategic placing of sports supplements during training</p><p>16km Row@U2 + Bungees@Turnaround 300+mls Sports Drink / Gel / lollies @end of Return piece 300+mls Sports Drink and warm down for 15mins</p><p>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</p></li><li><p>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</p></li><li><p>Post Exercise Glycogen RestorationLiver storesMuscle stores Scenario 1: Consume Low GI CHO 30-45mins Post ExerciseLow G.I CHO1 hour6 hours12 hours24 hours36 hours48 hours</p></li><li><p>Post Exercise Glycogen RestorationLiver storesMuscle stores Scenario 2: Consume High G.I CHO within 30sec of last hard effortHigh G.I CHOLess than 1 hour</p></li><li><p>Example of a plan of the strategic placing of sports supplements post training</p><p>Within 0-5 minutes post exercise30-60 g quickly absorbed carbohydrates</p><p>20 min post exerciseProteine.g. low fat milk, yoghurt, primo, creamed rice</p><p>Within 45 minutes after training high carbohydrate (low GI), moderate protein, low fat meal</p><p>AUT University 2008 Nutrition for Health and Lifestyle***************</p></li></ul>