England Athletics Workshop NUTRITION FOR PERFORMANCE By Mistrelle Baker 23 February 2010.
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England Athletics WorkshopEngland Athletics Workshop
NUTRITION FOR NUTRITION FOR PERFORMANCEPERFORMANCE
By By Mistrelle BakerMistrelle Baker
23 February 201023 February 2010
Nutrition for Optimal Nutrition for Optimal Health and PerformanceHealth and Performance
Are you eating the right foods to be the best?!!
GENERAL NUTRITIONGENERAL NUTRITIONKey Points :Key Points :
1. Healthy food2. Nutrition for training 3. Recovery and performance
NUTRITION FOR NUTRITION FOR HEALTHHEALTH
Is Your Diet Healthy and Balanced?Is Your Diet Healthy and Balanced?
Carbohydrate - Is it a large proportion of your intake? Fat - Is it too high? Fat - Are you avoiding animal fat? Fibre - Do you include brown or wholemeal starchy
foods? - Do you eat five fruit or vegetable portions a
day? Is your diet varied?
BALANCED EATINGBALANCED EATING
1. Bread, cereals, potatoes, rice• 55-65% of daily food.
2. Fruit & vegetables• Eat 5 portions every day (include variety)
3,4. Meat & fish / dairy products 10-15% of daily food -choose low fat versions
5. Fats and sugars• 20-25% of daily food - unsaturated fat rather than saturated fat
1.2.
3. 4.5.
1. BREAD, CEREALS, POTATOES, RICE1. BREAD, CEREALS, POTATOES, RICE
Complex carbohydrates Should form basis for meals Combine different forms for each meal Replace fuel stores Optimise performance
2. FRUIT & VEGETABLES2. FRUIT & VEGETABLES
Performance & recovery Vitamins & minerals Iron, potassium, calcium, chromium, niacin, phosphorous, biotin,
zinc, vits A, C, E, B1, B2, B6, B12.
3. MEAT, FISH & ALTERNATIVES3. MEAT, FISH & ALTERNATIVES
Meat & meat products, poultry, fish & fish products, offal, eggs, beans & lentils, nuts, textured veg.
Performance & recovery
Protein
Bone, skin, muscles, hormones, enzymes, haemoglobin and platelets
Muscle growth, repair and maintenance
4. MILK & DAIRY FOODS4. MILK & DAIRY FOODS
Performance & recoveryFat and proteinEnergy source, bone & teeth strength, muscle & tissue
repair
5. FATTY & SUGARY FOODS5. FATTY & SUGARY FOODS
Use fats sparingly! Sweets may be used to aid recovery!
NUTRITION FOR NUTRITION FOR PERRFORMANCEPERRFORMANCE
How can food and drink affect How can food and drink affect performance?performance?
1. Provide and replace fuel stores
2. Repair and strengthen damaged muscle tissue
3. Replace fluid losses
Daily Calorie IntakeDaily Calorie Intake
ENERGY BALANCEFood Intake and Energy Used
Generally… Male young athletes : 3000kcal Female young athletes : 2500kcal
HOW DO YOU KNOW HOW MUCH ENERGY YOU USE?HOW DO YOU KNOW HOW MUCH ENERGY YOU USE? Every day at rest Exercise training and competition
Fuel for SportFuel for Sport
1. High Intensity Exercise: (eg field events, sprints)
Fat
Carbohydrate
Carbohydrate is the only provider of energy for high intensity activities
Fuel for SportFuel for Sport
2. Medium Intensity Exercise(eg middle distance running)
Fat
CarbohydrateCarbohydrate is the main provider of energy during medium intensity activities
Fuel for SportFuel for Sport
3. Low intensity Exercise:(eg long distance running/cycling)
Fat
Carbohydrate
As duration continues the contribution of fat increases
OHT 5
The effect of different amounts of The effect of different amounts of carbohydrates on muscle glycogen carbohydrates on muscle glycogen levels after exercise (Costill levels after exercise (Costill et al.et al. 1981)1981)
High CHO diet
Muscle GlycogenLevels
Insufficient CHO in diet
Time 0 24h 48h 72h
Practical Recommendations for Practical Recommendations for Carbohydrate IntakeCarbohydrate Intake
Considerations
Type
Amount
Rate
Timing
Daily RequirementsDaily Requirements
125 - 175g55-65% total intakeComplex (⅔) and simple CHO (⅓)
Limited stores of glycogen (800-2000kcal) Dependent on:
Exercise intensity Exercise duration Diet Body size Fitness status
TypeType
1. Glucose, sucrose, maltodextrins (6-8% solution)
2. Liquid versus solid
3. Low versus high glycaemic index foods
Practical RecommendationPractical Recommendation(Type)(Type)
Within first 6h, high glycaemic index foods or simple carbohydrates (glucose, sucrose, maltodextrin) provide the best glycogen replacement
Provide a CHO-replacement fluid containing 70-90g of CHO immediately after exercise if the athlete is unable to consume solid food
AmountAmount
Before
During exercise
After exercise
Practical RecommendationPractical Recommendation(Amount)(Amount)
A. BEFORECarbohydrate loading / glycogen
supercompensationBergstrom et al. (1967) : ‘Classical’
3d : Low-CHO diet (<10%) & glycogen depleting exercise
3d : High-CHO diet (>90%) & low activityDay seven = Competition / race
Adverse effectsAdverse effects
InjuryIrritabilityDecreased ability to trainDizzinessFluid lossG-I disturbanceWeight gain
Practical RecommendationPractical Recommendation(Amount)(Amount)
B. DURINGReplace fluid / sweat losses
TemperatureHumidityWind velocityDuration / type / intensity of event
Up to 2 litres per hourSip every 15 minutes
Practical RecommendationPractical Recommendation(Amount)(Amount)
C. AFTER Dependent upon type of recovery
Active Passive rest Muscle damage / soreness Time-course of recovery
See ‘Rate’ for recommendations
RateRate
Factors determining rate of glycogen synthesisDegree of muscle glycogen depletionDegree of insulin activation of glycogen synthaseCHO content of post-exercise diet
Practical RecommendationsPractical Recommendations(Rate)(Rate)
Frequent feedings over first 4-h0.4g maltodextrin, every 15mins
Highest level of glycogen resynthesis
TimingTiming
A. Immediately post-exercise
B. First 2 hours post-exercise
C. Immediate versus Delayed intake
D. 4 hours post-exercise
Practical RecommendationPractical Recommendation(Timing)(Timing)
100-150g carbohydrate within the first hour after exercise, depending on body size. Combine this carbohydrate with some dietary protein if possible.
Over 24h, feed 6-8g/kg (f), 8-10g/kg (m)
Inappropriate Inappropriate CHO IntakeCHO Intake
Inappropriate Inappropriate CHO IntakeCHO Intake
Excess (simple)
Nutritional deficiencies Obesity High cholesterol Dental problems Gastrointestinal irritation
Deficiency (complex) Tissue wasting (extreme) Homeostatic imbalance Severe fatigue Lack of alertness
Identify the purpose of fluid intake in the diet
Summarise the difference between pre-, during and post-exercise fluid intake
Assess problems associated with excess or deficient fluid intake
FLUID INTAKEFLUID INTAKE
WaterWater
~60% of total body weight Intracellular and extracellular
Functions Transport medium Structural part of body tissues A lubricant Component of chemical reactions
Water and ExerciseWater and Exercise
Optimal fluid balance depends on: Environment Type, intensity, duration of exercise Personal palatability Content of fluid intake Rates of gastric emptying Intestinal absorption
DehydrationDehydration
Decrease in total body water
Rapid fatigue Performance reduction
HypohydrationHypohydration
Aesthetic appearance / weight category sports
Athletes voluntarily dehydrate Negative affects upon performance Short-term adverse health effects
HyponatraemiaHyponatraemia
During exercise
Low plasma sodium concentrations Consumption of excess water Sodium intake is low / losses are high
Fatigue Nausea
ElectrolytesElectrolytes
Function Maintain distribution of water within and outside cells Balance of water and electrolytes is maintained by
endocrine and neurological mechanisms Losses
Sweat Prolonged exercise Hot / humid environment
Practical Practical RecommendationsRecommendations
Isotonic drinks contain the same amount of particles as
blood do not prevent the absorption of fluid contain small but useful amounts of
energy (5-8% carbohydrate solution) contain a small amount of sodium (salt)
to assist the absorption of fluid can be drunk before, during or after
exercise without problem.
Hypotonic drinksHypotonic drinks
contain fewer particles than blood do not prevent the absorption of fluid contain very small amount of energy – not sufficient in
most cases to be useful can be drunk before, during or after exercise but will not
contribute sufficient energy to be useful in most cases
Hypertonic drinksHypertonic drinks
contain more particles than blood prevent the absorption of fluid contain high levels of energy should not be drunk during exercise generally as can
result in dehydration.
Practical Recommendations Practical Recommendations
BEFORE 2 h : 500ml fluid Glucose / water solution with salts
DURING 600-1200ml.h.-1
Maintain plasma volume Control electrolyte balance
AFTER Replace water and electrolyte losses Solid and fluid intake Continue until urine is pale yellow
Recipes for home-made Recipes for home-made sports drinkssports drinks
1. 60g of glucose dissolved in 1 L of water or diluted sugar free squash. Add 1/5th of tsp of salt.
2. 60-100g glucose polymer dissolved in 1 L of water or diluted sugar free squash. Add 1/5th of a tsp of salt.
3. Fruit juice diluted in the ratio 50:50 with water. Add 1/5th of a tsp of salt to every litre.
4. Fruit squash diluted in the ratio of one part squash to 4 or 5 parts water. Add 1/5th of a tsp of salt to every litre.
Chill drinks before serving. Remember that good dental care is necessary when using sweetened drinks.
Other Athlete ConsiderationsOther Athlete Considerations
Travel Within the UK•Fitting in time to eat uses travel time•Pack food, snacks and drinks•Do not rely on venue at competitions•Remember to drink
Travel Abroad•Fussy eaters are hard to feed•Some foods may need to be taken •Check the venue and foods available •Check the water is safe•Avoid certain foods (shell-fish, ice-cream, curries)
Populations at risk include: females teenagers Vitamin C helps absorption
athletes vegetarians
Iron and AnaemiaIron and Anaemia
Iron is well absorbed from animal sources
- less well absorbed from plant sources
Risk of osteoporosis is increased if: Body weight is low Periods are missed or stopped Calcium intake is low due to milk intolerance or low
food intake There is an absence of weight bearing exercise.
CalciumCalcium
Anorexia nervosaIndividuals will be thinBody weight is
maintained by:- very low food intake
Eating DisordersEating Disorders
Bulimia nervosaIndividuals may not be thinBody weight is maintained
by:- use of laxatives- vomiting
Food is eaten in very large quantities during binges
Anorexia athleticaIndividuals will be leanBody weight is maintained
by:- very low food intake- excessive exercise- use of laxatives- vomiting
SUMMARYSUMMARY
Always eat a balanced diet Drink 2 litres of water each day Eat plenty of carbs before, during and
after exercise Avoid fried and fatty foods where
possible Avoid large gaps between meals – ‘little
and often’
•
Compiled by:Mistrelle Baker
For further information / advice….For further information / advice….
Mistrelle Baker (mbaker@lincoln.ac.uk)
01522 837094
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