nutrition for power athletes complete pdf

7/25/2019 Nutrition for Power Athletes Complete PDF

http://slidepdf.com/reader/full/nutrition-for-power-athletes-complete-pdf 1/22

www.uka.org.uk/coaching

Sprints / Hurdles / Jumps / Throws

NUTRITION FOR SPEED ATHLETES

These notes accompany the presentation given by Glenn Kearney on ‘Nutrition for PowerSpeed Athletes’ held in Loughborough on Saturday 21 May 2011.

BASIC NUTRITION PRINCIPLES

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www.uka.org.uk/coaching

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PRE- AND POST-WORKOUT NUTRITIONRationale

•

Evidence strongly suggests that the acquisition of muscle protein is a result of the

workout stimulus PLUS the proper nutrition during the workout and more importantly

during the 24 hours immediately after the workout.

• As a result of this evidence, it is critical that you begin to either: improve, refine or

continue the use of proper nutritional recovery strategies.

General Recommendations

•

Mix 0.8 g/kg body mass of carbohydrates with 0.4 g/kg body mass of protein in 1 L of

water pre-workout. Drink this throughout your workout. For example Sports drink and

whey protein.

•

Mix 0.8 g/kg body mass of carbohydrates with 0.4 g/kg body mass of protein in 1 L of

water post-workout. Drink this after your workout. A good mix is Gatorade and whey

protein.

• Have 2-3 tbsp of flax oil or a high quality fish oil throughout the day. Essential fatty acids

are very important for your health and recovery.

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5/23/11

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Nutrition – for developing power athletes

Maximising adaptation

“Thriving… not just surviving”

Glenn Kearney UKA Senior Nutritionist

[email protected]

Ditch this for Power Athletes



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• Pivotal

• Major player in behaviour modification &

feedback/feedforward with nutritionist – if youhave access to one. Aim for the “1 - 2”

combination.

•

Often intimate knowledge of family life,therefore food environment…

• “Tell me what you know about thisindividual...? How do you push their buttons?”

Coach role in Nutrition

Suggested reading/resources

• The 150 Healthiest Foods on Earth - JonnyBowden

• Gourmet Nutrition - John Berardi

• An Omnivores Dilemma - Michael Pollan

•

Nutrient Timing - Ivy & Portman

•

The 10 Secrets of 100 % Healthy people - PatrickHolford

•

The 4-Hour Body – Timothy Ferris

• The Biology of Belief - Bruce Lipton

• Molecules of Emotion - Candace Pert



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Physiological and Metabolic Changes During Intense

Exercise

Description Change Description Change

ATP levels Depleted Muscle damage Increased

Muscle

glycogen

Partially

depleted

Immune system Suppressed

Cortisol levels Increased Inflammation Increased

Protein

degradation

Increased Fluid loss Increased

Cell membranes - the localcontrol centre

• DNA is merely the hard disk -the nucleus is merely the‘gonad’

•

Real “brain” of the cell is themembrane - the interfacebetween the exterior andinterior

• Nutrients, hormones,

neurotransmitters



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Nutrient Timing

• Why it’s important...

• Each day…eat every 2 to 3

hours… consider Raph’sadapation

•

Bfast - King, Lunch - prince,…..

• Within a week?

•

In your seasonal phases?

Testosterone (T) • T will enhance strength, increase muscle protein synthesis

• Causes additional GH release

• IGF release

• Contributes to neural improvements seen from strength trainingCell Mol Neurobiol 16: 357–382, 1996

•

Increasing T naturally pre & post training/competition offers acompetitive advantage to the athlete

• Ways to prevent levels dropping below normal during periods of

over-reaching will also be of benefit

• Excess stress (physical, mental/life) lowers T/C ratio



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INCREASE; zinc rich foods (essential for T metabolism)

•

Grass Fed Beef ! pumpkin seeds, Oysters, ginger root, lambchops, split peas, brazil nuts, soy lecithin, black pepper, paprika, mustard,

chilli powder, thyme, cinnamon, sardines, almonds, walnuts, rye, oats,tuna, anchovies, and haddock

•

B complex foods and supplements – support gene

transcription and protein synthesis - Methylation

•

Good fats – some cholesterol necessary – EGGS !!

Naturally boosting Testosterone

• Anti-Oxidants – protect lipids in membranes and lipoproteins

• Curcumin (turmeric) and other spices

• Vitamin C foods and supplements

• Mixed Vit. E rich foods; increase organic raw nuts and

seeds, one handful of nuts per day suggested

Optimising free testo uptake



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•

Optimise receptors… increase clearance of T… signals

lowering T to the brain… increases endogenous T

production ….

•

Carnitine-L-Tartrate (1.5 g) – very promising

different in structure & function to L-carnitine

Kraemer, et al . 2003; Kraemer, et al . 2006; Volek, et al . 2002)

Receptors – “Docking sites”

• Cortisol is released in response to stress. Increases the

“running rate” of the body to cope with stress (also low blood

glucose.

•

Illustrates importance of stable blood glucose – low GI meals

• A two edged sword. In small to moderate bursts for a short

time period it gives a strong competitive edge.

• If too much is released, performance declines, chronic

elevation will cause catabolism. Fat & protein catabolism and

gluconeogenesis

Cortisol



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•

Glutamine: Lowers cortisol levels (Antonio, 2002)

• Phosphatidlyserine: 600mg shown to reduce cortisol levels when takenafter exercise (Starks et al., 2008)

• Vitamin C: 1-1.5g shown to reduce cortisol levels when taken afterendurance exercise (Bryer at al., 2006).

• Antioxidants: various antioxidants such as quercetin and polyphenols

can help lower cortisol – a tenuous link. However does reduce the levels offree radicals and prevent the cell/tissue damage caused by physical stress.

• Adaptogens (e.g. Rhodiola Rosea): Helps the body to reach ahomeostasis thereby reducing stress and fatigue (Olsson et al., 2008).

• L-Lysine and L-Arginine: There are several studies which support the

use of these amino acids for normalizing the cortisol stress response inthose with high trait anxiety (Smriga et al., 2007).

Possible nutrient cortisol modulators

Enzyme Rich/Anti-inflammatoryfoods

Anti-inflammatory

Compounds:

•

Garlic

• Ginger and Thai ginger

•

Lemon grass

• Coriander

•

Chilli's

• Berries

• Tea; green, black, red etc

• Grapes/wine

• Olive oil

• Chocolate/cocoa, coffee, walnuts,peanuts, pomegranates, yerba mate,

and other fruits and vegetables.

Proteolytic rich foods



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Foods that moderate

the inflammatory

cascade

• Ginger, Rosemary, Turmeric,

Boswellia, Oily Fish, Chili,

Carotenoids, Vitamin D, Salicylates • Some combined commercially eg

“Kaprex” by Metagenics

Enzymes - Proteases

Proteases (325 mg pancreatic enzymes, 75 mg trypsin, 50 mg papain,50 mg bromelain, 10 mg amylase, 10 mg lipase, 10 mg lysozyme, 2mg chymotrypisn)…. Downhill running…. Placebo controlled….

demonstrated superior recovery of contractile function anddiminished effects of delayed-onset muscle soreness after

downhill running when compared with the placebo group

• Oral nutritional supplementation accelerates skin

wound healing: a randomized, placebo-controlled,

double-arm, crossover study. Plast Reconstr Surg. 2004 Jul;114(1):237-44.

Enzymes; J Sports Sci. 2004 Apr;22(4):365-72



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NSAIDS and Gut Health

Down regulate protein synthesis

Kill GUT FLORA (Fujimori, S., K. Gudis, et al., 2010).

...which produce vitamin K essential for bone repair

Side Effects:

Diarrhoea, Protein loss, Ileal dysfunction

Upper GI

Ulceration, perforation, Bleeding

Blood loss, Malabsorption

“Traditional anti-inflammatory drugs...should, however, be evaluatedcarefully with regards to gastrointestinal events and their still poorlydefined effect on tissue healing .”

Randelli, P., F. Randelli, et al. (2010) The effects of COX-2 anti-inflammatory drugs on soft tissue healing: areview of the literature. J Biol Regul Homeost Agents. Apr-Jun;24(2):107-14

Super Sardines

Packed with Omega 3 – as much as Salmon

One can = 30% Daily Calcium, 150 % B12, 65 % Selenium



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Glutamine

• Potential as cortisol suppressant (Hickson, R., et al 1995)

• Potential as immune supportive agent (Nue, J., & Li, N 2002)

• Cell volumising effect in cells (Candow, D., et al 2001)

• Assists in gut integrity (Lacey, J & Wilmore 1990)

Tyrosine – chicken, turkey, fish, avo’s, almonds, cottage cheese…

•

Substrate for catecholamines

• Boosts brain noradrenaline levels (Gelenberg AJ, et al.,1982)

•

Useful therapeutically to combat stress & overtraining (Banderet LE, 1989)

•

May improve contractile strength of muscle - morelikely the perception of fatigue



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Common athlete mistakes

• Inadequate & poor quality breakfast...

• Large gaps between meals - greater than 3 hrs,perception this helps control body composition

• Too many processed carbs & inadequate protein -change the athlete concept of protein

• Starchy carb’s in wrong part of day - focus ontraining ‘window’

•

Low vege & fruit intake - educate on super foods,use smoothies, salads, greens drinks

• Fear of fats - re-educate on benefits, cellmembrane function, hormonal drivers,

•

Thinking of supplements as first line of action

Super breakfasts •

Porridge, flaxseeds, coconut, yoghurt, nuts,berries

• 2-4 Eggs, Poached, fried in coconut oil, scrambled – adjust number of yolks, combine with B beans

for more balanced low GI meal •

Salmon, spinach, tomato scrambled – see next slide

• Sardines on toast, tomato puree, avocado, OJ

• Note. Can start with greens and nuts



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Meal examples

Burgers – home made

Choose grass fed beef, and combine with

good salad this can really work for a

power athlete – 1 x week, or make intomeatballs with a tom sauce.

Protein Salads

Just one example below. Huge amount of

variations and you do need a large

serving. Maximise greens, top withseveral protein sources eg cajun chicken,

tuna, egg’s, beef strips. Ideal for dinner

Some simple food solutions

Egg, salmon, spinach, tom

and parsley scramble

This could be a breakfast lunch ordinner option, can add carb’s by eating

with brown rice, add extra spinach…

put it in a wrap. Versitile & quick

PIZZA – Texas thin crust

The thin crust and minimal cheese

make this a meal of ideal

macronutrient proportions – MUSTbe topped with a salad – eg rocket,

avocado, sundried tom.. Feta etc



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27

Salmon &

Spinach

Frittata2-4 meals..

Macronutrient

variable

See recipe in other

resources

Mon Tue Wed Thur Fri Sat Sun

Venison stew see MH recipepg 75or

Sirloin steak (x2)Baked potato -corn on cob.

Mackeral &warm potatosalad ....horseraddish,optional withPasta could addyour frozen peas

Spag bolgnaise

or

Lasagne

add steamedvege

Prawn & Eggstirfry - withnoodles or rice or just with veges -add rice ornoodlesdepending onneed for Carb!s

Pasta style withveges and egg!s

Roast Chicken& Vege withSalad

Chicken, Bacon& leek rissotoinclude xtra vegeeg steamedbrocolli

“Dress the Board”1 x Chilli seedsremoved & mintfinely chopped jamie oliver styleon board,

squeeze over juice of 1/2 lemonand little olive oil

Buy somehorseraddish andtry it

Shopping daytoday

2 eggs whip inbowl, dry fry inpan, remove letcool, add intostirfry at the end.Buy pre-chopped

stirfry vege andpacket prawns,

Remove all meatput into plasticcontainerBoil downcarcass with 1 xonion, 1 carrot,

bayleaves,handfull ofpepper corns

Use left overchicken fromroast.

Use chickenstock made the

night before forthe rissoto

Meat/Protein to Purchase

- 1-2 x Sirloin steak cook both at once but use one for salad orsarnie the next day

- 500 g lean beef mine- 2 x 500 g ? Turkey extra for freezer- Good quality whole Chicken- 2 tins of Tuna,Salmon, sardines- 1 dozen freerange eggs- lean bacon for salads and risotto

Vege!s to Purchase

- Leek, carrots, corguettes, asparagus- Frozen pea!s, brocolli, sweetcorn- Avocado- 6 x red Onion, 1-2 bulbs of Garlic- Bag of spinach- Potatoes, bag

Weekly spring Dinner Schedule



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WATER

VEGETABLES

PROTEIN

GOOD FATS

FRUITS; BERRIES

ROOT VEGGIES

GRAINS

TREATFOODS

S

U

P

P

L

E

M

E

N

T

S

Thank you !

From here…

- Based on feedback, deconstruct key messages

from this presentation then distill into PDF’s &resources for you.



In a large bowl mix the following

1 -1.5 kg rolled oats

1/2 Cup of coconut - either small bits or larger or a mixture

1 Cup of Mixed nuts, I use flaked almonds but you could rough chop whole ones, just

use raw, I also added in Cashews sometimes and some peanuts, brazil nuts.

1 Cup of seeds, use mixture of pumpkin and sunflower (now optional here to give them

a little bit of a dry fry, to do this put in a fry pan with no Oil and on a light heat gently

warm them, doesn't take long and just move them around the pan... be real careful but

this adds an amazing flavour to them -careful not to burn them.1/3 Cup Seaseme seeds, do the same as above but be REAL careful they cook quick,

again flavour is AMAZING

1 Cup of dried fruit - again I mixed this up, some raisins, sometimes I chopped up

apricots, sometime I used dates - experiment

1 heaped dessert spoon of Cinnamon - secret ingredient I reckon !!!!

When you start feeling confident with this you can add some other grains (buckwheat

etc). Just make a good simple batch to start with then experiment later on.

Transfer to a plastic container for storage.

Preparation the night before (this only takes 2 mins),

- In you cereal bowl add enough for Bfast the following morning, cover with water

(optional to add some Apple Juice even 100 mls)

- " grated apple - also optional

Birchers Muesli

Essentially this is a Oat based Muesli with nut’s and

dried fruit added to it (Swiss German in origin). It is

superb in summer or winter and is best soaked

overnight to increase the moisture content of the

meal and predigest some of the grains.

Therefore make a big batch and soak enough for

yourself overnight or alternatively pour hot water

over the individual serves in the morning, cover with

a plate for 5 - 10 mins (i.e. while you are in the

shower, then stir thru Yoghurt, fruit etc).

Ingredients i.e. you can either extend a commercially pre-packaged Birchers, or make

it from scratch, a good way to save money and eat he perfect breakfast cereal.



Quinoa stir-fry with kale, chili and nuts

This makes a tasty, quick meal when hot, but it’s also good packed into a container and eaten

cold at lunchtime. Serves two. - Despite Quinoa being the perfect protein carb combo, this

meal could do with more protein added, eg chicken, mackeral.

Serves 4-6 people as a side dish

100g almonds or cashews

200g quinoa

5 tbsp olive oil2 onions, peeled, halved and finely sliced

3 garlic cloves, peeled, halved and finely sliced

1 small red chilli, seeds and membrane

removed, finely sliced

2.5cm piece fresh ginger, peeled and finely

sliced

140g kale (or chard), shredded

150ml vegetable stock

Juice and zest of 1 lemon

Salt and freshly ground black pepper

Soy sauce, optional

Heat the oven to 180C/350F/gas mark 4. Place the almonds or cashews on a baking sheet and

bake until slightly golden and fragrant, stirring once, about six to eight minutes. Leave to

cool and chop very roughly.

Cook the quinoa according to the instructions on the packet. While it’s cooking, warm three

tablespoons of the oil in a large frying pan over a medium heat, then add the onions and fry

until softened and beginning to turn golden. Add the garlic, chilli and ginger, and sauté for a

couple of minutes. Throw in the kale and stir-fry for a couple of minutes. Add the stock and

simmer until the kale is tender and most of the liquid has evaporated. Add the quinoa,remaining oil, lemon zest and juice, and stir to combine. Finally add the nuts, season to taste

and serve hot or cold, with a splash of soy sauce, if you like.



Ideal lunch - excellent Protein & low GI carbs takes 5-10 mins.

Serves 1 - 2 people

Ingredients

185 gm drained Tin of salmon or tuna in water (optional to use Sweet Thaichili tuna)

1 can Chick peas (rinsed & drained) – Low GI Carbs with good protein

Handful Greens – eg, rocket, spinach and/or any other greens, add as much asyou want

1 Red onion - raw, finely sliced1/2 Avocado - slice and drizzle with lemon juice1 soft boil egg (4 mins in boiling water, give the rounded end a prick with

a knife)1-2 Carrots (finely chopped)

2 Tbsp Sweet Thai Chilli sauce - I also use a creole sauce sometimes 2 Tbsp lemon juice (juice of one lemon)2 – 3 Pinch of salt & pepper

Simply combine all ingredients together,, ensure to drizzle the lemon juice, & sweetchilli sauce then season with salt and pepper to your taste.

Many variations possible. Just think about different protein sources eg. could useboiled eggs, grilled chicken, tuna, turkey etc. I do a similar meal often for my lunchhere at Lee Valley, add some more flavor by lightly frying (in minimal oil) a red onion

with a finely chopped Chorizo sausage

Flaked Chili Salmon & Chickpea SALAD

This recipe and it!s many variations are amongst the best solutions to lunch (or a light dinner) I have

come across. It provides low GI carb!s, very good levels of protein, is high in essential fatty acids (via thefish). This recipe came from a book call “mind, mood foods” , the combination of nutrients leaves you

feeling more alert than a lunch based around bread, also with a "lighter! feeling in the stomach also.

Glenn Kearney075 909 83166

[email protected]

mailto:[email protected]

mailto:[email protected]



Salmon & Spinach Frittata

Serves 2 to 4, prep time 15 mins, cooking time 15-20 mins

Requires a good skillet (non-stick works best) with metal handle

so it can go in the oven.

Ingredients & Method

500 g Potatoes (2 big handfuls)

6 eggs (can use just 3 yolks to cut fat down if necessary)

150 g Spinach (two handfuls washed)

1 red Onion

6-8 baby tomatoes

100 mls Milk

1 tin of Salmon (drained)

Lemon Juice (half a lemon should be plenty)2 dessert spoons of Capers - not essential but adds fantastic flavour

Small amount of grated cheese – variety of cheeses

Salt & Pepper to taste, pesto also an option

• Clean potatoes, cover with water, add salt and boil until almost tender, drain and allow too cool

slightly.

• While the potatoes are boiling drain your tin of salmon, add lemon juice and capers and stir through.

• Also chop red onion and sauté on low heat in a dash of oil, can also add tomatoes (whole) to pan.

Remove from pan and set aside

• Slice semi-cooked potatoes and lightly brown them in a small amount of oil or existing oil in the

pan.

• Add, spinach, onions, tomatoes, salmon & caper mix to the pan and reduce heat to low.

• Add your 6 beaten eggs (with a dash of milk) to the pan and give the pan a jiggle so the egg mixture

is evenly distributed. Finally grate a small amount of cheese on top

• Leave on heat for a couple of minutes then place in an oven set on 180 degrees for approximately 15

minutes. Remove from oven and let stand for 5 mins. You can also cover with a clean tea towel to

retain moisture.

• Serve with a fresh green salad, can drizzle some pesto on top and if you love Tomato sauce then

indulge perfect eaten cold the next day also

Variations: Use finely sliced Chorizo sausage instead of Salmon, exchange Asparagus or (fresh or

canned) for Spinach. Zucchini is another good vege option. Use Tuna or chicken/turkey as the meat

option, add olives etc etc

Step by step it should look like this…



Sausage & White Bean Stew

Serves 2 to 4 ~ prep time 5 mins ~ cooking time 15-20 mins

Ideal quick winter dinner ~ Good low GI carbs ~ Perfect for

reheating for lunch ~ Serve on Rice

Ingredients & Method

6 quality Sausages - very important to choose high quality

sausages, see insert below.

1 red or white Onion

2-3 clove of Garlic

1 can of white beans - cannellini beans work well

1 can of tomatoes

Salt & Pepper to taste, can also flavour with a spring of

Rosemary, for those that like it HOT, add in some finelychopped chilli at the same time as the onion & garlic.

• Brown sausages on a medium heat in a non stick pan, you may be able to get away with adding no

oil as some should leak from the Sausages.

• As the sausages begin to brown move them to the side of the pan and gently fry your chopped onion

& garlic in the other part of the pan.

• Once the sausages are browned drain and rinse your beans, add them to the pan (or large pot), and

add the canned tomatoes also at this stage. Season to taste with salt and cracked pepper.

• Simmer for 15 to 20 mins on a low heat - you could transfer to the oven at this stage (180 degrees).

• While the stew is working its magic cook enough rice for dinner and enough to reheat tomorrow.

These types of meals always taste better the next day !

Variations/additions: You can add some more winter vegetables to this meal to make it go further eg

chopped carrots, corn kernels etc.

Sausages - quality is key !

An example from M&S, and not a bad price (2 of these

packs for £4.50). If you have introduced yourself to your

local butcher then you want to ask for a high meat

content sausage, and limited processing of that meat.

Then combined with the recipe above it works out to be a

well balanced meal.

The sausages to the left are 85 % pork that has been free

range farmed. Some sausages can be as low as 60 %

meat content and even then is is either processed heavily&/or has been intensively farmed. Avoid these.

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