Training Nutrition

1
Training Nutrition
2
Training Nutrition

• Eat well at all times
• Follow the Food and Nutrition Guidelines
• Eat more the 3 meals per day
• Chose snacks well

3
Training Nutrition

• Eat prior to training usually 1-2hours before
• Liquids can usually be taken close to exercise
  time
• Recovery nutrition is a fundamental part of
  training.
• Plan ahead and be prepared with snacks and fluids

4
Training Nutrition

• Situations
• School teams training before school
• School teams training after school
• Team training at about 6pm after work
• When should the athletes eat?
• What should the athletes eat- suggestions?
• How much should the athletes eat?
• Fluids?

5
Recovery Nutrition

• Nutrition after exercise training and
  competition

6
Nutritional Recovery

• Replace fluids and electrolytes
• Refuel muscle glycogen stores
• Repair damage and build new tissues

7
Fluids and Electrolytes

• Amount required may vary from 500ml 3L
• Weigh before exercise and after exercise
  replace at 1.5L for every kg lost
• Can take 4 24 hours to completely rehydrate.

8
Fluids and Electrolytes

• Addition of sodium enhances fluid retention -
  potassium is also effective
• Addition of sodium stimulates glucose absorption
• Potassium may be important evidence is
  inconclusive

9
Rehydration

• Palatability
• Quality
• Flavour
• Temperature
• Cool rather than very cold
• Volume
• 1.5L for every Kg lost
• Consumption of a meal may help

10
Food after Exercise

• Glycogen restoration
• take food immediately and continue for several
  hours.
• Composition
• Carbohydrate at 1 - 1.5g/kg body weight
• protein at 0.3-0.5g/kg body weight

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Glycogen Stores

• Begin recovery ASAP within 15-30minutes of
  completing exercise
• Consume 1-1.5gCHO/kg body weight
• 50-100gCHO snack for most people
• Continue to snack every 2hours until back to
  regular meals

12
Glycogen Stores

• Number of small snacks is as effective as a big
  meal
• Types of CHO
• High Glycaemic Index foods usually more effective
  than low Glycaemic foods

13
Muscle Damage

• Increased CHO in first 24hours aids muscle
  recovery
• CHO Protein enhances muscle recovery
• Liquid meal supplements based on milk may be
  useful
• AVOID ALCOHOL

14
Alcohol and Recovery

• Interferes with glycogen restoration
• Diuretic effect reduces hydration
• Vasodilation of blood vessels
• Increases swelling
• Impedes repair of damage

15
Alcohol and Recovery

• Impairs judgement
• Reduces inhibition
• Prevents optimal recovery
• 4 alcohol beverage results in greater urinary
  losses than no or lower levels of alcohol

16
Training nutrition

• Eat well at all times
• Recovery nutrition is an integral part of
  training
• Be prepared with suitable snacks and fluids

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50g CHO combinations .

• 4 pikelets with Jam
• 1pot instant noodles
• 6 sushi
• 1 baked potato 1 pot yoghurt

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• 300ml Smoothie
• 1 cup canned fruit 1 pot yoghurt 10 jelly
  beans
• 1 filled roll 1 fruit
• 300ml Flavoured milk 1banana
• 1 muffin or scone 1 fruit 1 pot yoghurt
• 1 cup rice or pasta salad 1 fruit
• 1 pita bread filling 1 fruit 1 pot yoghurt

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• 1 ctn Upn Go or Fast Break 1 fruit
• Sandwich 2 thick slices bread 1 fruit
• 250g (1 cup) creamed rice 1 fruit or 1 cup
  canned fruit
• ½ cup nuts and raisins 300ml flavoured milk
• 300ml Sports drink 1 fruit 1 pot yoghurt
• 1 serve Sustagen Sport (made with milk)

20

• ½ cup nuts and raisins 300ml flavoured milk
• 300ml Sports drink 1 fruit 1 pot yoghurt
• 6 crispbreads with jam or marmite 300ml
  flavoured milk
• 1 cereal bar 1 pot yoghurt
• 1 bagel filling