Caren Biddulph Sports Nutrition - Sydney Expo Presentation

SPORTS NUTRITIONCaren Biddulph (MSc Nutr. & Diet. IOC)

SPORTS NUTRITION: Giving you the EDGE…

what’s changed, what are the rules?What to eat pre, during and post workoutNutrition edge: up and coming strategies and

supplements

Nutrition & Fitness: Fuel your body

Why Nutrition is VITALLY important:

• Good nutrition is an essential tool for better performance

• Consider type, timing and quantity of food & fluid• Make your plan specific to your individual nutritional

needs, as well as your training and competition schedule.

• Good nutrition assists in the ability to train intensely, as well as in muscle recovery and metabolic adaptations to endurance exercise.

IOC POSITION STATEMENT • Physical activity, athletic performance, and recovery from exercise are enhanced

by optimal nutrition.

• Diet significantly influences athletic performance. All athletes should adopt specific nutritional strategies before, during and after training and competition to maximise their mental and physical performance.

• Evidence-based guidelines on the amount, composition, and timing of food intake have been defined to help athletes perform and train more effectively, with less risk of illness and injury.

• Athletes will benefit from the guidance of qualified sports nutrition professionals who can advise on their individual energy, nutrient and fluid needs and help develop sport-specific nutritional strategies for training, competition and recovery.

ENERGY REQUIREMENTS:• Optimum athletic performance is promoted by adequate

energy intake. • Maintain body weight and health and maximize training effects. • Low energy intakes → loss of muscle mass; menstrual

dysfunction; loss of or failure to gain bone density; increased risk of fatigue, injury, and illness; prolonged recovery.

• Avoid Low energy availability, as it can impair performance, HEALTH and adaptation to training (> 30 kcal/kg of fat free mass per day (126 kJ/kg of fat free mass) )

Energy requirements (new recommendations)…

• The newer concept of energy availability, defined as dietary intake minus exercise energy expenditure normalized to fat-free mass (FFM), is the amount of energy available to the body to perform all other functions after exercise training expenditure is subtracted.

• Many researchers have suggested that 30 kcal·kg−1 FFM·d−1 might be the lower threshold of energy availability for females.

Energy calculations:

• Estimation of energy needs of athletes and active individuals can be done using a variety of methods

• DRI• Dietary Guidelines

• DLW / predictive equations (estimate only)Cunningham equation &/ Harris-Benedict equation = BMR (multiplied by the appropriate activity factor of 1.8-2.3).

Energy requirements for physical activity:

Carbs:

• Meet the needs of training and replace carbohydrate stores during

• Ingestion of even small amounts of carbohydrate during exercise can enhance cognitive and physical performance in competition lasting one hour.

• Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends on the athlete's total daily energy expenditure, type of sport, sex, and environmental conditions.

Carbohydrate intake goals:

• Minimal physical activity 2-3g CHO per kg BM• Light physical activity (3-5 hr/week) 4-5g CHO per kg BM• Medium physical activity (10 hr/week) 6-7g CHO per kg

BM

• Professional/elite athletes (20+ hr/week) 7+g CHO per kg BM

• Carbohydrate loading for endurance and Ultra-endurance events 7-12g CHO per kg BM

Protein requirements:

• Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g·kg−1 body weight·d−1 (0.5-0.8 g·lb−1 body weight·d−1).

• Diet is adequate ? • Energy intake must be sufficient!

Guidelines for maximum protein needs:

• Sedentary 0.8g per kg BM• General training program 1.0g per kg BM• Endurance athlete undertaking heavy training program

1.2–1.6g per kg BM• Endurance athlete undertaking extreme training program,• competition or race 2.0g per kg BM• Strength athlete undertaking heavy training program 1.2–

1.7g per kg BM• Adolescent athlete 2.0g per kg BM

Hydration:

• Dehydration (water deficit in excess of 2-3% body mass)

↓ exercise performance;• After exercise: approximately 500mL of fluid for 0.5

kg of body weight lost during exercise.

Pre- exercise Nutrition:

• Sufficient fluid to maintain hydration, • low in fat and fibre • relatively high in carbohydrate to maximize

maintenance of blood glucose, • moderate in protein, • well tolerated by the athlete.

Suggestions for pre-event food and fluid intake

2–4 hours prior to exercise:• Pasta/rice with low fat pasta sauce• Fruit salad with low fat yoghurt• Meat/salad sandwiches• Toast with jam and sports drink• Crumpets or English muffins with jam/honey + fruit smoothie• Breakfast cereal with low fat milk plus fruit

60 minutes prior to exercise:• Sports drink or fruit smoothie• Cereal/muesli bars + banana• Performance Bar or PowerGel + sports drink or water

During exercise:• Replace fluid losses and provide carbohydrates

(approximately 30-60 g·h−1) for maintenance of blood glucose levels.

• These nutrition guidelines are especially important for endurance events lasting longer than an hour when the athlete has not consumed adequate food or fluid before exercise or when the athlete is exercising in an extreme environment (heat, cold, or high altitude).

Post- exercise:

• Refuelling/restoring muscle and liver glycogen stores

• Repair, regeneration and adaptation of muscle tissue following the damage caused by exercise

• Rehydration and replacement of fluid and electrolytes lost in sweat

How to refuel…• Current research suggests that optimal refuelling

occurs when 1–1.5g of carbohydrate/kg/h;• Total carbohydrate intake of 6–10g per kilogram body

mass over 24 hours.

• Enhancement of post-exercise protein synthesis can be achieved by consuming 3–6g of essential amino acids. This can be obtained from 10–20g of high quality protein.

Recovery snacks : 60g carbohydrate and 10g Protein

• 300ml milk shake or fruit smoothie• 500ml low-fat milk• 300ml PowerBar ProteinPlus Powder Drink• PowerBar Performance bar or ProteinPlus Bar and 250ml sports

drink• 11⁄2–2 cups of breakfast cereal with 1⁄2 cup of low fat milk• 1 sandwich with lean meat/cheese/chicken filling and a piece of fruit• 1 cup of fruit salad with a 200g tub of low-fat fruit yoghurt• 200g tub of low-fat yoghurt or a 300ml flavoured milk and 1 cereal

bar

Rehydration:

• Consume a volume equal to 150 %of the fluid deficit over the 2–4 hours post-exercise to fully rehydrate.

• Cool (15°C) flavoured drinks have been shown to increase voluntary fluid intake.

• × Caffeine / alcohol.

Supplements• Generally don’t require vitamin and mineral supplements • Multivitamin/mineral supplement may be appropriate if

an athlete is dieting, habitually eliminating foods or food groups, is ill or recovering from injury, or has a specific micronutrient deficiency, or is traveling.

• Single-nutrient supplements may be appropriate for a specific medical or nutritional reason

• Vegetarian - may be at risk for low intakes of energy, protein, fat, and key micronutrients such as iron, calcium, vitamin D, riboflavin, zinc, and vitamin B12.

Ergogenic Aids:• Nutritional ergogenic aids should be used with caution,• There is limited evidence to support the use of most

ergogenic aids. • Creatine, bicarbonate, glycerol and caffeine may be beneficial

in some circumstances.• The Australian Institute of Sport has a well-established

program that provides information to athletes to ensure that supplements and sports foods are used appropriately, and that supplement use does not lead to an inadvertent anti-doping rule violation (www.ais.org.au/nutrition)

AIS FRAMEWORK

• The AIS Sports Supplement Framework (‘the Framework’) is a leadership initiative of the AIS.

• It provides the expertise and resources developed during the implementation of the AIS Sports Supplement Program (2000-13) for Australia’s Winning Edge, allowing Australian sporting organisations and agencies to develop their own sports supplement programs and guidelines.

ABCD• The ABCD Classification system ranks sports foods and

supplement ingredients into four groups based on scientific evidence and other practical considerations that determine whether a product is safe, legal and effective in improving sports performance.

• Fact sheets and research summaries are provided on many individual sports foods and supplement ingredients (particularly for products from Groups A and B) to allow sports to develop their own best practice protocols of use in their sports supplement programs.

Group A:

Group B:

Group C:

Group D:

Where to go for more Information?https://www.sportsdietitians.com.au/

Thank You Caren Biddulph National Manager: Health Accredi ted Practising Dietitian (APD; BSc. Diet., MNutr&Diet; IOC Diploma of Sports Nutrition)

Free Call: 1300 138 434 | Direct: (+61) 0481 564 705 | Email: [email protected]