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Nutrition : It should start with Keep

It Simple Stupid (KISS)

SHARON MADIGAN RD. PhD

Sports Dietitian

Determinants of Athletic Performance:

1. Genetics

2. Environment – Training: Technical/Tactical/Physical/Mental

– Lifestyle Recovery/rest/sleep Nutrition Health Recreation Others

Where does nutrition fit?

OXYGEN

TRANSPORT

Physical Fitness POWER

STRENGTH

HEALTH

REST/FATIGUE

NUTRITION

ENERGY

SYSTEMS

ABSOLUTE

RELATIVE

SPECIFIC

AEROBIC

ANAEROBIC

LACTIC

ANAEROBIC

ALACTIC

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CENTRAL PERIPHERAL

PULMONARY

SPEED

EXPLOSIVE

INJURY

DISEASE

OVER

TRAINING

RECOVERY

SLEEP

REPAIR

FUELS

HYDRATION

NUTRIENTS

Critical to health, growth and athletic Performance!

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Nutrition – Facts v Fads! • Not a new concept

• Bandwagon effect

• Herding instinct

• Social v Scientific proof

• No quick fixes! (Published 1841)

Not Rocket Science

What are some of the key nutritional issues for children (male and female)

• Participation and the ability of sport to spread a healthy message.

• Balance

• Meet the requirements for growth and development

• Dental health

Adolescent girls

• Growth and development

• Bone health

• Iron

• Body image and a healthy enjoyment of food for the longer term.

Adolescent boys

• Growth and development: meet demands of sport and lifestyle

• Growth spurts happen a little later for boys than girls.

• Bone health

• Body image is now more important than it used to be.

Adult player: Club

• Healthy approach to eating

• Fuel training requirements

• Changing requirements as players getting older

• Not to get taken in by wasting money on products that are a waste of time

• Body composition changes

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Elite adult player

• Demands of training

• Changing the diet to suit training

• Lifestyle factors

– Work, college etc

Child v the Adolescent Athlete

• Childhood obesity epidemic

• Higher energy and nutrient requirements (~15%)

• “Key message variety, balance and moderation in food choices should be promoted” (ADA, 1996)

Nutritional Considerations for the Player

• Stage of development

• Size

• Activity levels

• Training and match demands

• Individual needs

• Lifestyle issues

• Promote good health

What are sports supplements?

Sports supplements come in many forms:

• Normal foods

• Sports drinks, bars etc

• Meal replacements

• Vitamins/Minerals

• Herbal products

• Nutraceuticals

Classification: Dietary Supplements

Ergogenic Aids

Sports Supple me nt industr y i s not regulate d

What are they?

Australian Institute of Sport 2008

Sports drinks

Sports gels

Sports bars

Liquid meal replacements

Carbohydrate powders

Protein powders

Multi-vitamins/minerals

Iron supplements, Calcium supplements

Fish Oil supplements

Creatine

Caffeine

Individual amino acids

Buffers

Herbal preparations

And lots more ….

Dietary Supplements Ergogenic Aids

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Why use supplements?

Reasons

• To benefit health

• To compensate for an inadequate diet

• To meet demands of hard training

• Because ‘team-mates’ take them

• Recommended by coach or other influential person

• To improve performance

Players want ‘the edge’

• Enhance energy supply

• Promote tissue growth and repair

• Promote immune function

• Maintain joint function

• Weight loss/fat loss

• Support quick recovery

• Central nervous system effects

WHY SIMPLE WORKS?

Athlete case study

• Frequently sick

• Unable to sustain intensity in training for lengthy periods of time

• History of Injury

What changes were made?

Athlete example: Endurance but could apply to team equally as well

• Average 3 training sessions in a 15hr period.

• Could do 5 in a 30hr period.

• Habitual low ferritin (storage form of Iron)

• uRTI history

• Injury

• Sample of pre intakes and post intakes

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Does happen in GAA

• Have seen food diaries of University students where training for University, U-21 and County can lead to frequent training sessions in a short period of time.

• Have seen calorie intakes of 1200-1500 in a period from 1pm to 10am next day when 2 sessions have been done.

• People wonder why players are fatigued?

Players energy needs are high Energy needs

Calorie Requirement average over 3 days = averaged 3800 calories

Intake =Approx 2400 calories.

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What was simple for that player?

• To eat more to ensure he got closer to 4000calories per day.

• It will be only when he does this that he will achieve muscle gain

• To recover well from training.

• To prepare well for training:

– Lunch was at 1pm and often drove from work on site to training at 7pm and then ate after.

Common mistakes • Large gaps between eating and

drinking, especially on training days.

• Too many processed carbohydrates and fats.

• Not understanding that you need to play for “YOUR” requirements.

• Not understanding what “supplement” means

• LOW fat or Carb diets at the wrong time. – Player on low carb diet cramping:

• Over focus on some nutrients at the expense of others

Are supplements necessary?

• Not everyone eat a varied diet

• Not everyone have/need a high energy intake

• Diagnosed deficiency needs supplementation

• Some supplements may be useful in helping some achieve their nutrition goals

• Some supplements do have ergogenic properties when appropriately used

• Dietary assessment leading to dietary change

• Clinical examination

• Biochemical analysis

Is ‘no’ the right answer?

World Anti-Doping Agency (WADA) www.wada-ama.org

Strict Liability principle • The principle of strict liability

means that an anti-doping rule violation occurs whenever a prohibited substance (or its metabolites or markers) is found in the bodily specimen of an athlete, whether or not the athlete intentionally or unintentionally used a prohibited substance or was negligent or otherwise at fault.

Anti-doping glossary

• From 2015 there is a link now to all those working with players in terms of responsibility of providing products.

What supplements are worth considering?

• The supplement must work in the context of the relevant sport – show some efficacy for use – So for GAA need to consider what are the demands?

• No adverse health effects

• Contain no banned substances

INFORMED-SPORT is a banned substance screening programme to test supplements and their ingredients for inadvertent contamination with substances prohibited by WADA www.informed-sport.com

Claim Supplement Probably works

May work Doesn’t work

Increases strength and power

Creatine

Protein + AAs

HMB

Trace Elements eg Boron/Chromium

Herbals eg Tribulis Terrestris

Promotes energy supply

Carbohydrate

Bicarbonate/ alanine

Creatine

Carnitine ?

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Claim Supplement Probably works

May work Doesn’t work

Promotes weight loss

Carnitine

Conjugated Linoleic Acid (CLA)

Promotes joint health

Fish Oils

Glucosamine

Central Nervous System effects

Caffeine

Promotes immune function

Carbohydrate

Anti-oxidant nutrients

Glutamine

Probiotics

Vitamin D

Omega 3 (fish oils)

• Essential Fatty Acids (EFAs) – Omega 6 and Omega 3

• Omega 6 (Arachidonic acid) → pro-inflammatory

• Omega 3 (Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)) → anti-inflammatory

• EPA and DHA found in oily fish

• Substantial evidence on the cardiovascular benefits of regular intake of EPA and DHA

• Some studies on athletes have shown decreased resting levels of inflammatory and antioxidant biomarkers (Bloomer et al, 2009)

• Players don’t know what they are buying (EXAMPLE?)

Probiotics

• No evidence that probiotic use directly enhances athletic performance

• May reduce sick days due to URTIs (Cox et al 2008, Gleeson et al 2011)

• May reduce severity of symptoms of URTIs and GI upset (Cox et al 2008)

• May assist immune function in fatigued athletes (Clancy et al 2006, Nichols 2007)

• General health - useful in the treatment of gut disorders?

Creatine

Description Claims Scientific evidence

High energy phosphate carrier important for direct energy

Improves strength, reduces fatigue, and increases protein synthesis

Improves performance in single bouts; improves recovery between bouts; potential gains in muscle mass, power and performance

Creatine supplementation

• Variability in response – some non-responders

• Supplement protocols

– Rapid loading phase 5 days of 4 x 5g doses (Hultman et al. 1996) followed by 3g/day

– Slow loading phase 3g/day continuously (Hultman et al. 1996)

• Co-ingestion with carbohydrate (50 – 100g) maximises absorption

• There will be fluid retention

Caffeine

• Time to peak plasma levels 30 – 90 mins • Lasts about ~ 5.5hrs • Substantial evidence that caffeine can

enhance exercise capacity/performance: • Mobilisation of fats from adipose tissue • Alterations to CNS to change perception of effort or

fatigue • Changes to muscle contractility

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Caffeine supplementation

• Dosage? – Traditionally 6 – 9mg/kg BW, 1 hour before exercise – Recent studies found benefits in doses of 1-3mg/kg BW

(Doherty & Smith 2004; Cox et al. 2002)

– Performance benefits do not increase with higher caffeine doses

– Caffeine does not cause dehydration

• Effects of supplementation differ between individuals • If you train at night and cant sleep after taking it then

its not a benefit! • Have seen some players with extreme physical reactions

to “pre trainers and caffeine”.

Adult vs children/adolescents

• Young athletes should not need supplements • Greatest performance gains result from

maturation in age and training • Long-term safety of some supplements on a

growing body is unknown • IRFU have guidelines and recommendations

which can be accessed from their website.

What do players want?

• This is often different from what they need!

Influencers have changed

Men’s magazines Influence

• Body image is a bigger factor with boys now than it ever was

• Issues with disordered eating behaviours increasing in boys.

• Disordered eating still tends to be a big issues with girls.

• “ORTHROREXIA” Obsession with healthy eating.

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Prospective associations of concerns about physique and the development of obesity, binge drinking ad drug use amony adolescent boys and young adult men. Field et al. 2013. JAMA Pediatr

• 5527 males (12-18yrs)

• 9.2% responded concerns about muscularity with no bulimic behaviours; 2.4% high concerns with muscularity and use of supplements, growth hormone derivatives or AS to achieve desired physique.

• Muscularity concerns is relatively common among young males

What can you do? • Ask what their aims and objectives are?

– Focus on playing well and keeping well

• What are they doing with respect to eating – Food diary

– Online apps

– Gaps in eating

– Other sports increasing energy expenditure

• No not always the best approach

• Guidance for protein within “food sources”

Food alternatives

• A number of strained yoghurts have significantly higher protein profile.

Yoghurts

Per

100g

Liberte Chobani Danio Total 0%

Kcals 81 92 80 57

Protein 7.8g 7.3g 8.1g 10.3g

CHO 11.1g 11.8g 11.5g 4g

Fat 0.1g 1.6g 0.1g 0

Comparisons

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http://www.instituteofsport.ie/Institute_Of_Sport/Athlete_Zone/Sports_Nutrition_Supplements/