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