nutrition strategies
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Nutrition Strategies. Tony Lyndon MPT, CSCS, USA Level 1 Triathlon Coach. Peak Performance. What does it take to achieve peak performance?. Athlete Assessment Plan Good Nutrition. Athlete Assessment. Training history Injury history: PMH (Breathing problems, orthopedic problems) - PowerPoint PPT PresentationTRANSCRIPT
Nutrition StrategiesNutrition Strategies
Tony Lyndon MPT, CSCS, Tony Lyndon MPT, CSCS, USA Level 1 Triathlon USA Level 1 Triathlon
CoachCoach
Peak PerformancePeak Performance
What does it take to achieve What does it take to achieve peak performance?peak performance?
Athlete AssessmentAthlete Assessment
PlanPlan
Good NutritionGood Nutrition
Athlete AssessmentAthlete Assessment
Training historyTraining historyInjury history: Injury history: PMH (Breathing PMH (Breathing problems, orthopedic problems)problems, orthopedic problems)
Strength: Strength: is there urgent needis there urgent need
Flexibility: Flexibility: is there urgent needis there urgent need
PlanPlan
Seasonal layout of events and Seasonal layout of events and the training leading up to the training leading up to those eventsthose events
PeriodizationPeriodization
Macro:Macro: Yearly Training Plan Yearly Training Plan
Micro:Micro: Monthly>Weekly>Daily Monthly>Weekly>Daily
Training ComponentsTraining Components
Base: Base: Building fitness & technique (12-Building fitness & technique (12-16wks)16wks)
Build: Build: (12-16 wks)(12-16 wks)
Peak or RacePeak or Race
TransitionTransition
Nutritional PeriodizationNutritional Periodization
Concept introduced by Bob Concept introduced by Bob Seebohar RD.Seebohar RD.
Old ways of thinking that Old ways of thinking that nutrition is only important a nutrition is only important a few days or week prior to, few days or week prior to, during and immediately after during and immediately after your event are just that old!your event are just that old!
EAT TO TRAIN EAT TO TRAIN Your nutritional program should Your nutritional program should support your training so that you are support your training so that you are able to train efficiently and able to train efficiently and effectively and improve your health effectively and improve your health and performanceand performance
To create a positive physiological To create a positive physiological response your nutrition must support response your nutrition must support your body’s energy needs. your body’s energy needs.
As the training plan progresses there As the training plan progresses there is a change in volume and intensity is a change in volume and intensity that requires a change in nutrition.that requires a change in nutrition.
Consequences of Poor Plan & Poor Consequences of Poor Plan & Poor NutritionNutrition
Injury: Injury: Causes- 1) Repetitive nature Causes- 1) Repetitive nature of sport of sport
2) Poor 2) Poor TechniqueTechnique
3) Poor 3) Poor Strength & FlexibilityStrength & Flexibility
Common Injuries Common Injuries
1) Shoulder 1) Shoulder jointjoint
2) Low back2) Low back
OvertrainingOvertraining **Overload- a planned, systematic and progressive Overload- a planned, systematic and progressive
increase in training with the goal of improving increase in training with the goal of improving performance.performance.
*Overreaching- unplanned, excessive overload in *Overreaching- unplanned, excessive overload in training without adequate rest. Poor performance training without adequate rest. Poor performance is observed in training and competition.is observed in training and competition.
*Overtraining- untreated overreaching that results *Overtraining- untreated overreaching that results in chronic decreases in performance and impaired in chronic decreases in performance and impaired ability to train. This may require medical ability to train. This may require medical attention.attention.
Signs of OvertrainingSigns of OvertrainingDecreased performanceDecreased performanceLoss of coordinationLoss of coordinationProlonged recovery Prolonged recovery Elevated AM heart rate Elevated AM heart rate HeadachesHeadachesLoss of appetiteLoss of appetiteMuscle sorenessMuscle sorenessGastrointestinal disturbancesGastrointestinal disturbancesRepeated bouts of illnessRepeated bouts of illnessDepressionDepressionDifficulty concentratingDifficulty concentratingApathyApathy
The nature of your sport requires The nature of your sport requires scheduled recovery in order for the scheduled recovery in order for the body to repair itself and become body to repair itself and become stronger. (Overload principal)stronger. (Overload principal)
Proper nutrition will help you to Proper nutrition will help you to avoid the pitfalls of hard training avoid the pitfalls of hard training and help in creating a better and help in creating a better athlete.athlete.
Nutrition TodayNutrition Today
What did you eat before What did you eat before practice?practice?
Did you drink any water before Did you drink any water before practice?practice?
Did you eat & drink during Did you eat & drink during practice?practice?
What did you eat after What did you eat after practice?practice?
The Six Essential NutrientsThe Six Essential Nutrients
CarbohydratesCarbohydrates
ProteinProtein
FatFat
WaterWater
VitaminsVitamins
MineralsMinerals
Training vs RacingTraining vs Racing
Race day nutrition is very Race day nutrition is very importantimportant
Training nutrition is where Training nutrition is where your nutrition plan is most your nutrition plan is most importantimportant
Challenges of Training Nutrition Challenges of Training Nutrition PlanPlan
Nutrition during school dayNutrition during school day
Practice timePractice time
Ideal Fueling for PracticeIdeal Fueling for PracticeLarge meal consumed 3 hrs prior to trainingLarge meal consumed 3 hrs prior to trainingFluid intake of 17-20 oz 2 hours prior to trainingFluid intake of 17-20 oz 2 hours prior to trainingCarbohydrate intake during practice of 30-60 Carbohydrate intake during practice of 30-60 grams(120-240calories) per hour of practicegrams(120-240calories) per hour of practiceFluid intake of 7-10 oz every 15-20min, include Fluid intake of 7-10 oz every 15-20min, include sodium.sodium.Protein intake (products 4:1 7:1 ratio)Protein intake (products 4:1 7:1 ratio)
Fluid intake of 20-24 oz for every pound of weight Fluid intake of 20-24 oz for every pound of weight loss, include sodium.loss, include sodium.Carbohydrate intake of 1-1.2g/kg within 30 minutes Carbohydrate intake of 1-1.2g/kg within 30 minutes of trainingof trainingProtein intake of 6-20 grams within 30 minutes of Protein intake of 6-20 grams within 30 minutes of trainingtraining
Daily Nutrition Needs During the Daily Nutrition Needs During the Base PhaseBase Phase
Carbohydrate: 5-12+ g/kgCarbohydrate: 5-12+ g/kg
Protein:1.2-1.7 g/kgProtein:1.2-1.7 g/kg
Fat:.8-1 g/kgFat:.8-1 g/kg
Fluid: enough to produce straw-Fluid: enough to produce straw-colored urinecolored urine
USAT Youth Athlete Elite PotentialUSAT Youth Athlete Elite Potential
For athletes 9For athletes 9thth-12-12thth grade grade
Swim Test: 25 yard pool; Swim Test: 25 yard pool; completion of 500 yards in low 5 completion of 500 yards in low 5 min. 25 meter pool completion min. 25 meter pool completion of 400 meters around 4min and 30 of 400 meters around 4min and 30 secondsseconds
Run Test: completion of 1 mile Run Test: completion of 1 mile in the low 5 min range.in the low 5 min range.