sports nutrition ashleigh brunner accredited practising dietitian personal trainer
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Sports NutritionAshleigh Brunner
Accredited Practising DietitianPersonal Trainer
Food Requirements
Food requirements:
Minimum 2 L of water
Minimum 2,100 kj (500 calories) of food
~3 muesli bars or 2 sandwiches
2 -3 rest stops with support crew
We will all be INDIVIDUAL
Try strategies out in training FIRST
Pre event meals
Days leading up to the event/night before Carbohydrate No alcohol
The morning of 2-3 hours before exercise Moderate in protein and fibre and low in fat High in carbohydrate to top up your fuel stores for
performance About 1-2g/kg carbs Low GI carbs best for sustained effort
Example
Nutrition during the event Be self sufficient Carbs are your best friend 30-60g per hour to sustain energy
levels and delay fatigue High GI better for snacks Main meals shift your focus to some low GI
options
Examples
• 1.5 breakfast or muesli bars• 20 sakatas• 4x pikelets• 1x small white wings 97% fat
free banana muffin (white flour) • ½ cup cooked white rice • 1 sachet Uncle Toby’s Quick
Oats (medium-high GI, normal oats are low GI)
• 1 medium potato (no skin)• 1 piece white or whole meal
bread with teaspoon of jam or honey
• 1 white Mission wrap with vegemite and margarine
• 6x rice thins• 2x thick slices of watermelon• 3x cups cut up rock melon• 1 cup nutrigrain• 400mL sports drink (sip
sports drink first followed by water to protect your teeth)
• 6 Natural Confectionary Dinosaurs
• 10 Jelly Beans• Sunbeam trail mix (70g)• Sports gels or bars (30-60g
cho/serve) e.g. Endura, GU, PowerBar, Body Science
The following foods contain ~30g of carbohydrate (majority are of a high GI for quick release energy):
Hydration
Before the event: Before the race and
leading up to the night before, avoid alcohol
Not too much water the night before so you are up peeing all night
200-600mL before you start to “prime the stomach
HydrationDuring the event 150-250mL ~ every 15mins assuming you are
losing 1L/hour Water and sports drinks/electrolytes The colder the better Optimal absorption Examples
Gatorade Powerade Staminade Lucozade Sport Endura/Hydralyte
Ashleigh Brunner Mob: 0410 533 213
Email: [email protected] Address: 221 Longueville Rd Lane Cove 2066
Twitter: @AshleighBrunner