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Nutrition & HydrationJessica Spendlove
Accredited Practising DietitianAccredited Sports Dietitian
The nutrition advice contained in this presentation is general endurance training advice only.
Specific individual advice and requirements can be provided by an Accredited Practising Dietitian, with credentials in Sports Nutrition.
Disclaimer
Importance of Nutrition
Carbohydrate, Protein & Fat
Eating during training and the event
Recovery
Hydration
Today
Physical performance - training & race dayMental performance – strategies & concentrationOptimise recovery – energy stores & musclesImmune function – avoid getting sick
HydrationBody weight & composition Long term health!
Does nutrition matter?
Preferred source of fuel – very important to have plenty of CHO for endurance events
Carb stores are used very quickly during exercise and must be constantly replaced
Low carb intake will lead to low carb stores = fatigue/poor performance
High carb intake = increased energy
Why focus on carbohydrate?
Which of the following are all sources of carbohydrate?
A) baked beans, rice, butter, sugarB) potato, pasta, breakfast cereals, eggsC) pasta, rice, baked beans, milkD) bread, fruit, fish, biscuits
Carbohydrates
Which of the following are all sources of carbohydrate?
A) baked beans, rice, butter, sugarB) potato, pasta, breakfast cereals, eggsC) pasta, rice, baked beans, milkD) bread, fruit, fish, biscuits
Carbohydrates
Question
Which of the following meals contains the most carbohydrate?
a) 1 T-bone steak, 4 med potatoes & green saladb) 1/2 BBQ chook, 4 slices bread & 1 cup carrotsc) large serve chicken stir-fry & 3 cups cooked riced) large serve beef lasagna with green salad
Answer
Which of the following meals contains the most carbohydrate?
a) 1 T-bone steak, 4 med potatoes and green saladb) 1/2 BBQ chicken with 4 slices bread and 1 cup carrotsc) large serve chicken stir-fry with 3 cups cooked riced) large serve beef lasagna with green salad
Nutritious CarbsBreads & cereals
Rice, pasta, noodles
Starchy vegies -potato, sweet potato, pumpkin, peas, corn
Reduced fat milk, yoghurt
Fruit
Muesli bars
Pretzels
Crackers e.g. Vita Weat
Carbohydrate Choices
High Fat Carbs• Donuts• Packet of chips• Hot chips• Creamy pasta sauce• Garlic bread• Baked potato with sour cream• Chocolates, sweet biscuits,
cakes
Protein is the building blocks of muscleRepairs / replaces damaged cellsProtein can help you feel fullProtein foods are usually a good source of iron & zincSource include:
- Lean meat (red, white, fish)
- Dairy
- Legumes and lentils
- Eggs
- Nuts & seeds
Timing can be more important than the amount for muscle building
Protein
The body requires certain amounts of fat to:– Provide insulation and protection for the body and it’s
organs and for a healthy immune system
– Hormone production
– Absorbs fat-soluble vitamins (A, D, E & K)
LOW fat, not NO fat – include mono- and polyunsaturated fats and limited saturated fats
Good fat sources include: oily fish, nuts, seeds, avocado, olive oilKeep fatty foods as occasional treats, not everyday foods
Fat
Why watch the fats?
• Can take the place of high quality carbohydrate and protein foods
• Not the body’s preferred fuel source
• More difficult to control body fat levels when eat high fat diet
• Lead to long-term health problems
=
2 200 kJ7 g protein 33 g fat 50 g carbohydrate
2 200 kJ 25 g protein5 g fat 95 g carbohydrate
Snack comparison
Fruit and vegetables
• Important for – Immunity– Energy release– Long term health– Satiety– Antioxidants for recovery
• Recommend – 2-3 serves fruit/day– 5-6 serves veg/day!
Training and Competition
Morning sessions- Have pre-training snack- Fruit, fruit juice, slice of toast, muesli bar
- Increase carbohydrate component of evening meal before (night before)
Afternoon sessions- Increase carbohydrate component at lunch, possibly breakfast- Extra cereal or toast, add fruit or dried fruit, have an extra 0.5 – 1 sandwich at
lunch,
- Have pre-training snack- Fruit & yoghurt, sustagen sport, milk & fruit
Nutrition Before Training
Things to consider- Length of activity- Intensity- Pre fuelling
Benefits- Keeping up blood glucose levels- Providing a fuel source to the brain- Sparing muscle glycogen- Replace electrolytes (magensium and sodium)
Eating during training
2-3 days before: carbohydrate loading (trial)
Night before- extra carbohydrate- plenty of fluid
Example meals� Tomato-based pasta dishes - Burritos� Home made pizzas - Stir-fry options (rice or noodles)
Last meal 3-4 hours before startLight snack 1-2 hours before
Pre Event Eating
Easy to digest
High carbohydrate
Low fat
Provide adequate fluid
Familiar and enjoyable
Pre Event Meal
Breakfast choices- Breakfast cereal / porridge + low fat milk
- Toast + baked beans or eggs
- Fruit & yoghurt
- Banana sandwich & low fat yoghurt
- Fruit smoothie & crumpets
- Cereals bars, juice and low fat flavoured milk
- Sustagen or Up & Go
Hydration: include 400-600ml of water
Eating before exercise
Immediate pre-event snack- Sports drink / cordial / coconut water
- White bread & honey / jam
- Banana or other fruit
- Jelly lollies
Pre-event nerves or stomach discomfort- Replace pre-event meal with nutritious drinks e.g. Sustagen
- Eat earlier and top up with sports drink
Eating before exercise
Beginner to intermediate participants
- 30-60g carb /hour- Meals: sandwiches, rolls, wraps (jam & vegemite), noodle
soups, rice & pasta- Snacks: fruit / tinned fruit, pikelets, muesli bars, fruit loaf
and muffins, pretzels- Drink plenty of fluids: water (and high sodium foods) or
sports drink
Eating during Oxfam
Intermediate to advanced participants
- Up to 1g carbohydrate/kg body weight/hour- Sports drinks and gels to avoid abdominal discomfort - Practice in training - Have a plan!
Eating during Oxfam
60g carbohydrate- 1L sports drink
- 600ml soft drink
- 1 ½ sports bars
- 3 cereal bars
- 2 sports gels
- 2 large bananas
- 1 sandwich with 2 TBSP jam
Eating during exercise
Protein and fat important for appetite control, and sustained energy fuelling
Maintaining peak performance by increasing muscle & liver glycogen stores and preventing or delaying fatigue
For events over 90 minutes duration
Can improve performance by 2-3%
PROTOCOL: Consume 7-12g carb / kg bw/ day for 2-3 days before the event, and taper your exercise at the same time
Carbohydrate loading
Exercise taperEating enough carbohydrate can be difficult
- Cut back on fibre
- Use compact sources of carbohydrate such as low fibre cereal, white bread, sports foods, soft drinks, juices, jam, honey and glucose confectionary.
Body mass increase- Up to 2kg increase can occur when carb loading as water is stored
with carb. This extra weight is not body fat, rather an increase in glycogen stores.
Not an excuse to overeat
Carb loading considerations
70kg athlete; (9g/kg BM) 650g carb Bfast: 1 cup cereal with 1 cup low fat milk
2 crumpets with jam/honey 250ml fruit juice
Snack: 2 pieces fruit1 tub low fat yoghurt
Lunch: 2 x sandwiches with lean meat or chicken and salad 1 large fruit muffin 250ml fruit juice
Snack: 1 x sports bar 1 x 600ml sports drink
Dinner: 2 cups rice with grilled chicken and vegetables 2 slices white bread
Snack: 1 x fruit smoothie made with low fat milk and honey 2 cups jelly
Daily meal plan
Recovery
AimsCarbohydrate
- Replenish muscle glycogen stores- 1-1.2g/kg/bw
Protein- Assist muscle recovery and repair process- 15-20g (1 cup milk or Up & go = 10 g protein)
Fluid to rehydrateProtect immune systemPoor recovery after training
- Decreased energy at training the next day- Slow down repair of injury
Recovery
If requiring faster recovery, consume within 30 mins:Carbohydrate & Protein e.g.- Fruit & yoghurt- Up and Go/fruit smoothie/Sustagen - Lean meat/cheese + salad sandwich - Raisin toast + ricotta/cottage cheese + jam/honey- Baked beans on toast - Cereal bar + milk + fruit
Faster recovery
+ +
Hydration
Hydration
• Sweating cools the body
• Sweat rates change with- Temperature- Humidity- Body size- Individual differences- Exercise intensity / duration
• Thirst is not always a good indicator of your hydration levels
Dehydration can cause general fatigue and reduced mental function: – decision making
– concentration
– impaired motor skills
– muscle endurance
Fluids should be taken in prior to, during and post-exercise Dehydration is common Don’t over drink!You can also be over-hydrated (hyponatraemia): Can cause confusion, disorientation & even coma Caused by drinking too much fluid
Importance of hydration
Hydration
• Signs of dehydration– Headache– Irritability– Lethargy– Difficulty concentrating– Poor recovery– Dark yellow urine, small volume – Heat stroke
• Weight before & after training / competition
• 1kg = 1L fluid lost = 1.5L to drink
Start your event well hydrated If it is going to be hot weather, plan ahead and ensure you are
carrying enough fluid. Cool fluids can be more palatable Good choices
– Water, Sports drink , Cordial, Fruit juice
Choices to limit– Energy drinks, cola drinks, tea or coffee, Soft drink
Tips for good hydration
• Have a mix of sweet & savoury food• Break it up into shifts e.g. daylight hours, night hours• Change the menu for each shift to keep it interesting• More fluid in the first half of the race• 6pm -12am drink to thirst (as cooler night hours)• 10pm – caffeine hit as you feel tired• 3-4am – caffeine hit to spark up
Practical Tips for Planning your food/drink
• Fresh fruit• Fruit tubs (e.g. Goulburn Valley)• Reduced fat yoghurt (e.g. Vaalia, Ski delight, Chobani)• Muesli bars or nut bars
(Carman’s, Be Natural, Trail Bars)• Pretzels• Vita-wheats with tomato/hommus/salsa• tzatziki/tuna/low fat cheese• Pikelets with jam/honey• Up and Go/Sustagen (250mL)• Scones• Fruit or savoury muffins
Portable Snacks
• Rehearsal is the key! Train the way you race.• Use familiar foods• High carbs can cause GI upset – choose lower fibre options• Drinks should be a combination of plain water as well as
some sodium containing drinks to assist with hydration.
Summary
AIS website� www.ausport.gov.au/nutrition� Recipe books
� Survival For The Fittest� Survival From The Fittest� Survival From Around The World� Survival For The Active Family
Sports Dietitians Australia� www.sportsdietitians.com.au
Extra Information
QUESTIONS?
Jessica SpendloveBalmain Sports Medicine
104-108 Victoria Rd, Rozelle
Ph. 9818 1004
Practice Details
High intensity / endurance exercise
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25 65 85% Maximal Oxygen Use
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Muscle GlycogenMuscle TriglceridePlasma FFAPlasma Glucose
Adapted from Romijn et al. (1993)