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The Fuel to Do It: Eating to Enhance Training

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Large baked potato beans or salsa. The ... 130g chicken breast (one half) 42 g. 150g lean sirloin steak 34 g. 100g ... .org.au/nutrition/Recipes.asp ... – PowerPoint PPT presentation

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Title: The Fuel to Do It: Eating to Enhance Training


1
The Fuel to Do ItEating to Enhance Training
2
How do you VIEW your Food?
  • Gas Gage
  • Fuel for the Furnace
  • Means for Positive Adaptation to Training
  • Means for Recovery from Training

3
Why 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

4
The 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

5
Guidelines for Carbohydrate
  • Consumption should be based on volume of training
    done per day

6
Type 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

7
Glycaemic Index of Foods
Adapted from Fueling Fitness for Sports
Performance
8
Timing 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

9
Timing 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

10
Good 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

11
The Truth About Protein
  • Most athletes eat more than the highest suggested
    range!
  • Required for building and repairing muscle
  • Type and timing most important

12
Muscle 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
13
Fat 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

14
Good 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

15
Meals
  • 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

16
Snacks
  • 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

17
Dietary 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

18
Calcium
  • 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

19
60 Kg Athlete
20
(No Transcript)
21
Body 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

22
Weight 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

23
Under 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

24
Keys 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)

25
Fueling 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

27
Hydration Practices
28
How 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

29
I 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

30
Role 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

31
Calculating 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

32
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