Title: The Fuel to Do It: Eating to Enhance Training
1The Fuel to Do ItEating to Enhance Training
2How do you VIEW your Food?
- Gas Gage
- Fuel for the Furnace
- Means for Positive Adaptation to Training
- Means for Recovery from Training
3Why is Nutrition so Important?
- A Key role in becoming a professional sports
person - Achieving an optimal body size and composition is
Key to enhancing performance on the world class
level - To optimize performance for competition
4The Keys to Fueling Properly
- Timing Macronutrient Ingestion
- Important in optimizing body size composition!
- Eat around your training Pre, Post Exercise
- Quality of the Macronutrients
- Not all carbohydrates are equal!
- Carbohydrates are the PRIMARY FUEL during
Exercise! - Consume proteins rich in Essential Amino Acids
- Fat Rely on the regular diet
5Guidelines for Carbohydrate
- Consumption should be based on volume of training
done per day
6Type of Carbohydrate
- How quickly do you need the fuel?
- Use the Glycaemic Index (GI)
- A measure of foods effect on blood glucose
(sugar) levels - The quicker it rises, the higher the GI
- Categories High, Moderate Low
- Look at the Ratio, Sugar Fiber
- Timing Your GI
- High Immediately or During Exercise
- Moderate lt 1 Hour prior to Exercise
- Low 2 -4 Hours prior to Exercise Meals
7Glycaemic Index of Foods
Adapted from Fueling Fitness for Sports
Performance
8Timing Carbohydrate Ingestion
- Before Training
- 2-4 hours before have a meal (Moderate GI)
- 30-60 minutes before have a snack (High GI)
- During Training
- Greater than 60 minutes
- Sometimes beneficial 30-60 grams/Hour
- Use Fluids
- 30-60g 600-1200ml/hour of a sports drink
- 4-8 4-8grams CHO in 100ml
9Timing Carbohydrate Ingestion
- Following Training
- Within 30 Minutes
- 1.0-1.5 grams/kg of Body Weight
- High GI
- Within 2 Hours
- A carbohydrate rich meal
- Why?....The Window of Opportunity
- Enhance muscle recovery
- Enhance rate of glycogen storage
10Good Sources of Carbohydrate
- Food (All foods contain 50grams CHO
- 800-1000ml sports drink
- 3 medium pieces of fruit
- 250-350ml fruit smoothie
- 2 English Crumpets w/ Jam or Honey
- 2 cereal bars or 1 sports bar
- 60-70g of jelly babies
- 250g rice
- Cup of vegetable soup bread roll
- 1-2 Large pancakes 30g syrup
- Large baked potato beans or salsa
11The Truth About Protein
- Most athletes eat more than the highest suggested
range! - Required for building and repairing muscle
- Type and timing most important
12Muscle Recovery Synthesis
- Recovery is enhanced when eating protein along
with carbohydrate - Resistance Training
- 6-10g of protein may be beneficial right before
- Essential Amino Acids
- Dairy
- Eggs
- Meat/Poultry
- Combination peanut butter sandwich, baked beans
on toast, beans and rice
CHO
P
13Fat Serves as a Fuel Source
- Elite Athletes reported to consume 35 of
calories in fat - Intramuscular fat stores serve as a key energy
source! - Necessary to include some fat in the diet
- Saturated Fats Meats, Dairy Products
- Monounsaturated fatty acids Olive oil
- Polyunsaturated fatty acids Sunflower oil
- Essential fatty acids needed in the diet
- Omega-3
- Oily Fish, Walnuts, Sweet potatoes
- Omega 6
- Nuts, sunflower and sesame seeds, Polyunsaturated
margarine - Not needed in excess
14Good Sources of Protein
- Food Protein content (grams)
- 130g chicken breast (one half) 42 g
- 150g lean sirloin steak 34 g
- 100g turkey slices 25 g
- 1 serving mixed nuts 23 g
- 1 large hamburger 22 g
- 500ml milk 16 g
- 2 eggs 12 g
- 2 Tbsp. peanut butter 8 g
- 28g cheese 7 g
15Meals
- Serving of pasta with tomato based, vegetable,
lowfat mince meat sauce - Jacket potato with chilli con carne
- Soup with added pasta, rice or boiled potatoes
- Rice, bean and vegetable stir fry
- Lowfat vegetable risotto
- Mixed bean pilaf
- Serving of rice plus 100g chick peas and piece of
fruit - Serving of cous cous with 1/3 can sweetcorn
(100g) and fruit
16Snacks
- Fresh or Dried Fruit
- Vegetables
- Muffin/Crumpet/Scone
- Bagel/Malt Loaf/Fruit Bread
- Cereal/Sports Bars
- Lowfat Yogurt
- Smoothies
- Sports Drinks
- Mixed Nuts
- Pretzels/Rice Cakes
17Dietary Iron Intake
- Iron is a key element in Hemoglobin synthesis
- Hemoglobin helps carry oxygen in the body
- Iron plays a key role in fat metabolism
- Thus, you need it for those great LONG slow
distance runs - Ensure you dont run low!
- Red Meat 3x/week
- Also very available in
- Poultry
- Other meats
- Beans
- Fortified cereals and breads
18Calcium
- Relaying bone at a high rate and daily basis
- Obtain three servings of Low-fat dairy products a
day! - Reduce your chance of stress fracture
- Improve your bone density
- Improve muscle contraction
- Needed for Nerve Transmission
1960 Kg Athlete
20(No Transcript)
21Body Composition
- Optimizing the ratio of Muscle Mass Fat Mass
- Elite Athletes are characterized by low body fat
levels - Men 3-5
- Women 9-12
- Essential Body Fat
- Necessary to sustain life and proper functioning
of energy metabolism - 3 for men, 10 for women
- Non-Essential Body Fat
- Serves as a reservoir of fuel to supply energy to
the body - Average Total Fat
- Men 4-10
- Women 10-18
22Weight Loss
- How do I know my ideal race weight?
- Skinfold Anthropometry assessment
- Metabolic assessment
- Seek the assistance of a nutritionist
- Weight Loss should first be attempted through
behavioral change - Reduce sugary snacks and high fat items in the
diet - Refrain from eating late at night
- Weight Loss through moderate caloric restriction
should occur in the off season/early pre-season - Maintain low intensity training w/ a higher
volume - Reduces the risk for injury
- Weight Loss 0.5Kg to 1.0 Kg / week
- Never restrict more than 25 of regular dietary
intake
23Under Fueling
- Signs that you may not be taking in enough
- Fatigue
- Sluggish, Hit the Wall, Paces are more
difficult - Poor coordination, Light Headed
- Increased injury rate
- Reduced iron stores
- Women Absence of menstrual cycle
- Men Lowered testosterone levels
24Keys to Controlling Food Intake
- Read the label Measure it out
- Use a smaller plate, bowl or cup
- Serving Size
- A serving of meat is about the size and thickness
of a deck of playing cards or the size of a
womens palm. - A medium sized piece of fruit is the size of a
tennis ball. - A serving of cheese is about the size of four
stacked dice or the size of your thumb - A serving of ice cream is the size of a tennis
ball. - A serving of mashed potatoes is the size of your
fist (depending on your size commonly the size
of a female fist). - Two handfuls is a serving of snack foods.
(pretzels, snack a jacks, crackers)
25Fueling on Competition Day
- Rule 1 PRACTICE before the BIG DAY!
- A Main meal 4-6 Hours before the race
- Jacket potato with beans, juice
- 60g cereal with milk, fruit
- 3 slices of bread with jam, juice
- 180g rice with 150g chick peas, fruit
- Liquid Meal Supplement
- Snack every couple hours after this
- Cereal/sports bar
- Sports drink, Squash
- lt 1 hour to go
- Sports drinks
- Lollies
26 Resources
- Recipes 1)http//www.eis2win.co.uk/gen/z_sys_reci
peOfWeek.aspx?m1 - 2)http//www.ais.org.au/nutrition/Recipes.asp
- Web www.gssiweb.com (Gatorade Sport Science
Institute) - Books
- By Nancy Clark The Athlete's Kitchen. Nancy
Clark's Sports Nutrition Guidebook - By Bob Seebohar Nutrition Periodization for
Endurance Athletes Taking Traditional Sports
Nutrition to the Next Level
27Hydration Practices
28How can I tell if Im becoming dehydrated?
- Watch for warning signs of dehydration
- Headache
- Nausea
- Fatigue
- Dizziness
- Confusion
- Muscle cramps
- Decreased stamina, speed, energy, muscle strength
- Increased risk of injury
- Remember that thirst is not a good indicator of
hydration
29I know dehydration is preventable.What should I
do to stay hydrated?
- Drink 500ml 2 hours prior to practice 250 ml 30
minutes before training. - Drink 500-700ml of fluid for every pound lost in
sweat - Drink fluids throughout the day
- Check urine color
- Pale like lemonade means youre hydrated
- Darker like apple juice signals you need more
fluids - Use fluid breaks during practices
- Steady work 250ml every 15 minutes
30Role of Hydration in Recovery
- Drink to replace fluids lost in sweat
- Cleanse waste products from the body
- Top up CHO stores/Replace Electrolytes
- Carry Two Bottles Water and Sports Drink
- What to drink
- Fitness Water vs. Sports Drink
- Re-hydration/CHO refuel during or following
exercise 4-6 - Throughout the day 0-4
31Calculating Sweat Rate
- Initial weight final weight weight difference
- 1000ml lost 1 Kg lost
- Fluid drank during training
- Total Fluid Loss Weight difference Fluid drank
- Fluid Needed Total Loss 1.5
- 70Kg 69Kg 1Kg
- -Difference of 1000ml
- 500ml
- 1000ml 500ml 1500ml
- 1500ml 1.5 2250ml
32Questions?