nutrition for - paddy pallin · 2013. 5. 31. · carbohydrate loading considerations: • exercise...
TRANSCRIPT
Nutrition for
May 2013
Zoë Watt Sports Dietitian
• Importance of Nutrition
• Carbohydrate, protein, fat
• Eating during training
and the event
• Recovery
• Hydration
Today
• Concentration, co-ordination & energy
• Hydration
• Get the most out of training
• Recovery
• Body weight & composition
• Feel good & Immunity
• Long term health!
• Growth
Does nutrition matter
Carbohydrates (CHO)
• Preferred source of fuel – very important to have plenty of CHO for high intensity sports
• CHO stores are used very quickly and must be constantly replaced
• Low CHO intake will lead to low CHO stores = fatigue/poor performance
• High CHO intake = increased energy
• Healthy carbohydrate choices for recovery:
– Breads and cereals
– Rice, pasta, noodles, cous-cous
– Starchy vegetables – potato/sweet potato/corn
– Reduced fat milk, yoghurt, custard
– Fruit
– Muesli bars
– Pretzels
– Crackers eg Vita Weats
Carbohydrate
• High fat carbohydrate (not suitable for recovery)
– Donuts
– Packets of chips
– Hot chips
– Creamy pasta sauces
– Garlic bread
– Baked potato with butter/sour cream
– Chocolates, sweet biscuits, cakes
*** full cream dairy
Carbohydrate
• Protein = the building blocks of muscle
• Repairs/replaces damaged cells
• Protein foods are usually a good source of iron, zinc
• Lean meat
• Red
• White
• Fish
• Dairy
• Legumes and lentils
• Eggs
• Nuts and seeds
Protein
WARNING: Protein foods are often associated with high fat contents • Watch out for excess portions of
meat • Choose low fat dairy
Protein Requirements
• Sedentary males and females: 0.8g/kg/day
• Elite male endurance athletes: 1.6g/kg/day
• Football/Power sports: 1.4-1.7g/kg/day
• E.g. 70kg male power athlete requires
~100-120g protein/day
How to meet these requirements
Food Grams Protein
Breakfast cereal 2 cups 6-10
Milk 250ml glass 9
Yoghurt 200g tub 10
Bread 4 slices 12
Cheese 2 slice (20g hard) 10
Ham 2 slices lean (60g) 14
Pasta 1 cup cooked 7.5
Lean meat 100g cooked 31
Glass Milo (250ml milk 1 tbs scoop Milo) 12
TOTAL 111.5-115.5
Fat
• The body requires certain amounts of fat to:
– Provide insulation and protection for the body and it’s organs and for a healthy immune system
– Hormone production
– Absorbs fat-soluble vitamins (A, D, E & K)
• LOW fat, not NO fat – include mono- and polyunsaturated fats and limited saturated fats
• Keep fatty foods as occasional treats, not everyday foods
• Not the body’s preferred fuel source in high intensity activity
Takeaway Choices
Whopper Double Beef with Cheese & Mayo, plus regular fries & regular coke 84g fat 6605kJ
© Food Pics 2005 www.foodpics.com.au
Snack Comparison
=
2 200 kJ
7 g protein
33 g fat
50 g carbohydrate
2 200 kJ
25 g protein
5 g fat
95 g carbohydrate
Training and Competition
Pre Event Eating
• 2-3 days before: carbohydrate loading
• Night before – extra carbohydrate
– plenty of fluid
• Last meal 3-4 hours before start • light snack 1-2 hours before
Pre Event Meal
• Easy to digest
• High CHO
• Low fat
• Provide adequate fluid
• Familiar and enjoyable
– Breakfast choices
• Breakfast cereal/porridge + low fat milk
• Toast + baked beans or eggs
• Fruit and Yoghurt
• Banana sandwich and low fat yoghurt
• Fruit smoothie and crumpets
• Cereal bars, juice and low fat flavoured milk
• Sustagen/Up and Go
– Hydration: Include 400-600mL water
Eating before exercise
Eating before exercise
• Immediate pre-training /event snack
– Sports drink/cordial
– White bread & honey/jam
– Banana or other fruit
– Jelly lollies
– Liquid meal supplement
• Pre-event nerves or stomach discomfort
– Replace pre-event meal with nutritious drinks eg.
Sustagen
– Eat earlier & top up with sports drink
Pre-event Meal
• Pre Event Meal Examples:
Eating during training
• Things to consider
– Length of activity
– Intensity
– Pre fuelling
• Benefits
– Keeping up blood glucose levels
– Providing a fuel source to the brain
– Sparing muscle glycogen
Eating during Oxfam
• Beginner to Intermediate Participants
• Eat every ~three hours
• Meals: sandwiches, rolls, wraps (jam/vegemite), noodle soups, rice and pasta.
• Snacks :fruit/tinned fruit, pikelets, muesli bars, fruit loaf and muffins, pretzels.
• Drink plenty of fluids: water (and high sodium foods) or sports drink.
Eating during Oxfam
• Intermediate to advanced participants
• 1g carbohydrate/kg body weight/hr
• Sports drinks and gels to avoid abdominal discomfort
• Practice in training
• Have a plan!
Eating during exercise
• 60g carbohydrate
– 1l sports drink
– 600ml soft drink
– 1 ½ sports bars
– 3 cereal bars
– 2 sports gels
– 2 large bananas
– 1 sandwich with 2 tbs jam
Carbohydrate Loading
• Maintaining peak performance by elevating muscle and liver glycogen stores and preventing or delaying fatigue
• For events over 90 minutes duration
• Can improve performance by 2-3%
• PROTOCOL :Consume 7-12 gCHO/kg bw/day for 2-3 days before event, and taper exercise
Carbohydrate Loading Considerations:
• Exercise taper
• Eating enough CHO is difficult – cut back on fibre
– use compact sources of CHO such as low fibre cereal, white bread, sports foods, soft drinks, juices, jam, honey and glucose confectionary.
• Body Mass increase – up to 2kg increase can occur when CHO loading as water is stored with
CHO. This extra weight is not body fat, rather an increase in glycogen stores
• Not an excuse to overeat
Daily Meal plan: .
70kg athlete; (9g/kg BM) 650g CHO
Bkfast: 1 cup cereal with 1 cup low fat milk
2 crumpets with jam/honey
250ml fruit juice
Snack: 2 pieces fruit
1 tub low fat yoghurt
Lunch: 2 x sandwiches with lean meat or chicken and salad
1 large fruit muffin
250ml fruit juice
Snack: 1 x sports bar
1 x 600ml sports drink
Dinner: 2 cups rice with grilled chicken and vegetables
2 slices white bread
Snack: 1 x fruit smoothie made with low fat milk and honey
2 cups jelly
Recovery
AIMS
• Carbohydrate
– Replenishing muscle glycogen stores
• Protein
– Assisting muscle recovery and repair processes
– 15-20g (1 C milk/Up and Go = 10 g protein)
• Fluid to Rehydrate
• Protect immune system
• Poor recovery after training • Decreased energy at training the next day
• slow down repair of injury
Recovery
• If requiring recovery within 30 mins:
– Carbohydrate + protein
– Fruit + yoghurt
– Up and Go/fruit smoothie/Sustagen
– Lean meat/cheese + salad sandwich
– Raisin toast + ricotta/cottage cheese + jam/honey
– Baked beans on toast
– Cereal bar + milk + fruit
Immediate Recovery
+
+
Hydration
Importance of Hydration
• Full hydration is vital for optimal performance
• Sweat losses during exercise can cause a rise in body temperature and impair cardiovascular function
• Effects on performance are seen at all levels of dehydration
• Sweating increases with harder work, longer duration of exercise, or hot environment
• Signs to watch out for
– Weight, urine colour, thirst
– Tiredness, lethargy, difficulty concentrating
Importance of Hydration
• Dehydration can cause general fatigue and reduce mental function: – decision making – concentration – impaired motor skills – muscle endurance
• Fluids should be taken in prior to, during and post-exercise • Dehydration is common
Don’t over drink!
• You can also be over-hydrated (hyponatraemia):
• Can cause confusion, disorientation & even coma
• Caused by drinking too much fluid
Tips for Good Hydration
• Start your event well hydrated
• If it is going to be hot weather, plan ahead and ensure you are carrying enough fluid.
• Cool fluids can be more palatable • Good choices
– Water, Sports drink , Cordial, Fruit juice
• Poorer choices – Energy drinks, cola drinks, tea or coffee, Soft drink
Simple Sweat Loss Estimate
• A weight change over an exercise session does not indicate ‘fat’ loss but net fluid loss
• Assuming no toilet breaks a weight loss of over 2% can indicate excess fluid loss
• A weight gain may indicate excess fluid consumption during exercise
Calculation of Sweat Losses
Total weight loss during exercise (assumed to be mL of fluid)
= change in body mass (kg 1000)
+ food/fluid intake (g)
– weight loss from the toilet (kg 1000)
Sweat rate (ml/hr) = total sweat loss
duration of exercise (hrs)
% weight lost from sweat = change in body mass (kg) 100
pre exercise body mass (kg)
• AIS website
– www.ausport.gov.au/nutrition
– Recipe books
• Survival For The Fittest
• Survival From The Fittest
• Survival From Around The World
• Survival For The Active Family
• Sports Dietitians Australia
– www.sportsdietitians.com.au
Extra Information
• The Athletes Kitchen
Dietitians: Zoë Watt, Emilie Isles and Rebecca Hay
www.theathelteskitchen.com.au
• Balmain
– The Athlete’s Kitchen @ High Balmain Sports Medicine
• Ryde
– The Athlete’s Kitchen @ High Performance Physiotherapy
• Bella Vista
– The Athlete’s Kitchen @ Hills Sports Medicine
• Parramatta
– The Athlete’s Kitchen @ Parramatta Sports Medicine Clinic
Practice details