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Performance Nutrition
Nikos Jakubiak MSc SENr RD HCPC registered
Performance Nutritionist
@Nikos_Jakubiak
“Don’t treat us any differently! Yes, in the long run some athletes with an
impairment may have to do something different than our able-bodied
counterparts, but don’t start out thinking we are any different. It is important
to listen, be supportive, and sometimes you may have to ‘think outside the
square’!”
Carol Cooke, Paralympic Cyclist From Sports Nutrition for Paralympic Athletes edited by Elizabeth Broad, CRC Press
“There is only one way to
happiness and that is to
cease worrying about things
which are beyond the power
or our will”
Epictetus, AD 55-135
Control the ‘controllables’
Optimum nutrition in elite athletes
Optimum Performance
Physical attributes (e.g. strength, fitness)
Mental skills & Motivation
Nutrition & Hydration
Technical skills
Support (staff, management etc.)
Performance driven lifestyle
Physique Equipment
Controllable factors impacting on performance
Base all main meals on starchy carbohydrates.
What nutrients do we need?
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water
Essential nutritional needs
From Nutrition
to Performance Nutrition
Optimum nutrition in elite athletes
Optimum nutrition for performance
Fuel training (Vol & Q) & competition
Achieve/maintain Optimal/required BM
Recovery during & post training & competition
Support physique adaptations e.g. MM
Support good current & long-term health
• Maintain motivation • Maintain +ve mood • Prevent injury
Reduce training attrition due to illness e.g. colds
Resist fatigue Maintain focus
‘Performance’ added motive in food choice
But, we seek the pleasure of food
Kringelbach 2015, Flavour
Needs analysis
Identify potential barriers
Plan intervention
Agree & implement
intervention
Monitor compliance
Evaluate & Reassess
Needs analysis:
Physical & metabolic
demands of events
Different events – different demands
(in calories, macronutrients, body mass, hydration & education)
• Impaired muscle power e.g. spinal cord injuries or spina bifida
• Impaired passive range of movement e.g. hypermobility of joints or joint
instability
• Limb deficiency e.g. amputation or congenital limb deficiency
• Leg length difference e.g. trauma or congenital deficiency
• Short stature e.g. growth hormone dysfunction
• Hypertonia e.g. cerebral palsy or multiple sclerosis
• Ataxia e.g. cerebral palsy or multiple sclerosis
• Athetosis e.g. cerebral palsy or multiple sclerosis
• Visual impairment
• Intellectual Impairment
Different condition – different demands
Identifying potential barriers
to implementing PN plan
• Inability to reach food from counters (at accommodation or camp) • support team need to be proactive e.g. check wheelchair access,
height and depth of tables used to lay out food, availability of appropriate trays and cutlery
• Inability to access snacks or fluids during competition (racket strapped on hand)
• better preparation e.g. remove unnecessary wrapping
• Journeys can take longer affecting meal times • some appropriate back up snacks & fluids should be available in
kit bags
• Risk of UTIs from deliberate restriction of fluid intake in order to manage urine output
• better planning for journey conditions & types of fluids needed (consider use of hypotonic or isotonic drinks)
• Pressure sores • higher requirement for protein
Potential challenges for wheelchair athletes
Disability athletes have to deal
regularly with the prevailing
able-bodied bias
Disability can also influence food choice as it may impact on:
• getting access to food
• deciding on preferred option (e.g. visually impaired)
• getting hold of food
• ingestion & digestion of food
• enjoyment of food
• comprehension of PN strategies (athletes with learning disabilities)
Barriers to athletes’ physical
& metabolic capacity
From a metabolic/nutrition standpoint, disability athletes
range from people with no impairment in their
biomechanical and physiological abilities to athletes with
severe impairments
What is the % of functional muscle mass?
Variability potential in daily use of calories
Non disability athlete
Disability (with no muscle impairments)
Disability (with partial muscle impairments)
Disability (with whole body muscle impairments)
Basal Metabolic Rate (BMR)
Limited variability Limited variability Limited variability Limited variability
Daily activities (not training)
Some variability Some variability Some variability Limited variability
Training High variability ↑↑ High variability ↑↑
High variability ↑
Limited variability
Hydration
Thermoregulation compromised by dehydration
• In some athletes with spinal cord injury thermoregulation can be compromised even when they are not dehydrated
• Hypotonic drinks (best used as fluid replacement)
For every1000ml of cold water add: A small amount of no added sugar squash for flavouring 20-30g table sugar (approx. 2 tablespoons) A pinch of table salt (the tip of a teaspoon) • Isotonic drinks ( as above & for short supply of energy in long sessions) For every 1000ml of cold water add: Some no added sugar squash for flavouring 50-70g of table sugar (approx. 4 tablespoons) A pinch of salt (the tip of a teaspoon) • How much of the sports drink you should have each day depends on: how
often, how hard, and for how long you exercise for. It also depends on the weather conditions (heat & humidity), how much you sweat, and of course your body size. Seek advice from a dietitian or a qualified sports nutritionist.
DIY sports drinks
Plan & Implement PN strategies
Various areas to address, not all relevant to every case but worth considering: • PN education to empower athletes
• Finding practical solutions
• Prioritise the changes needed
• Meal pattern, food choices, portion sizes &
rehydration • Meal planning and meal preparation skills
• Nutrition periodisation
• The nutritional value of meals and snacks
Proteins
Green
Vegetables
Starchy
Carbohydrates
Other Vegetables Fruits
Monitoring
Various options but not all relevant to every case: • Body mass
• Urine specific gravity or colour (some
medication can influence colour)
• Food diary
• Wellness diary
• Direct feedback from athlete
• Feedback from coach and support staff
©R
Evaluation
Various options but not all relevant to every case: • Change in performance behaviours
• Improvement in habitual food choices
• Appropriate change in body mass
• Appropriate change in skin folds
• Improvement in blood test results
• Impact on performance outcomes e.g.
agility test.
Motive for change: • Improve performance to secure top rank
Aim: • Improve agility
Objective: • Reduce skin folds and body mass (adjusted skin folds test)
Assessment • Lower limbs limited function but high training volume with upper body • Skin folds’ total high • Portion sizes similar to non-disabled peers Actions • Adjusted meal pattern, meal balance, portion sizes
Outcome • Body mass reduced by 4Kg, SFs by ~20% and agility scores improved
Example: wheelchair athlete
Motive for change: • Secure qualification for Paralympics
Aim: • Maintain strong performances throughout multi day events
Objective: • Minimise weight loss rate on week leading up, and during, events
Assessment • Previously bad diet and following advice attitude change 180° • Obsessed with low SFs (belief that lower SFs = faster times) • Often self catering accommodation but no culinary skills Actions • Prioritise & repeat standalone messages, supervised safe-cooking
methods to promote more autonomy, smoothies Outcome • Body mass stable during competitions & qualification achieved
Example: Learning disability
Vitamin D
0%
25%
50%
75%
100%
0 6 12 18 24
Sunshine in Athens, Glasgow and Stirling
Benefits from adequate sunshine
• Increase or maintenance of high vitamin D
• Increase of NO
• Improve mood
• Improve sleep quality
• Support healthy immune function
• Increase MSH (↑ melanin, ↓ appetite)
Risks of too much sunshine
• Skin damage (sunburn, premature aging of skin, ↑ risk of skin
cancer)
• Eye damage (always wear good sunglasses)
• Sun stroke
• UV index
• ‘Shadow’ rule
• Smartphone applications e.g. Dminder
How much sunshine for vitamin D?
Performance Nutrition
Nikos Jakubiak MSc SENr RD HCPC registered
Performance Nutritionist
Questions?
Comments?
@Nikos_Jakubiak