Dietary Chronology - Nutrition and Performance in Sport

DIETARYCHRONOLOGYNutri3on&PerformanceinSport

NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner

Healthy4LifeSport&Nutri3on

DIETARY CHRONOLOGY refers to mealsdistribu6onthroughoutthedaydependingon the 6me when exercise begins, itsdura6on, the type of training performed,andtherecovery6meforeseenbeforethefollowingworkout.


NadiaBarozzi|PharmD,PhD,MASETHNH,NLPMasterPrac66oner|[email protected]|+41793539163

Foodintakeshouldadapttothenutri6onalrequirements: increasing or decreasingdependingontheintensityoftheworkout.



Howmuchisenough?

Ideally, at least three hoursbetween theend of a easy-to-digest meal and thebeginning of the exercise should elapse.The pre-race meal, if not balanced, maynega6velyaffectperformance.



Whenistherightmoment?

Themealbeforeperformancewithahighglycemicindex(GI)orhighinsimplesugars(such as common table sugar) can becounterproduc6ve, as it can lead tohypoglycemia.



Whatisright?



• Distributesmallmealsduringtheday• Eatfoodsthatcontainhigh-qualityprotein:leanmeat,fish,low-fatcheese• Avoidea6ngfoodscontainingsaturatedfats• Preferfatsoriginatedfromplants• ConsumeonlylowGIcarbohydrates•  Limittheuseofsalt•  Limitalcoholicbeverages

Insummary…

IftraininginthemorningDinnerfromthedaybeforeshouldbeabundantand include a por6on of whole grain pasta –leanmeatorfish–cookedvegetableswitholiveoil.Breakfast should be eaten at least 2 hoursbeforetraininganditcaninclude:afreshjuice–tea-wholegraintoestedbreadwithsugur-freejam or honey - oatmeal - a source of easilydigestbleprotein(e.g.whiteeggs)–asourceofhealthyfats(e.g.nuts,almonds)



IftrainingintheaKernoonIn this case, breakfast should include alsosaltyfoodsuchashamandwholeeggsandlunch should be like the dinner of theprevious day with a piece of fruit andshould be eaten at least 3 hours beforetraining.



IftrainingintheeveningHalf an hour before training a light mealconsis6ng for example of a piece ofparmesan and a fruit, or a few slices ofleancoldcutsandafruit,oraproteinbar.



Duringtraining(whenlongerthan60’)I f needed, water-based beveragescontaining fructose and maltodextrineeventually supplemented with easilyabsorbableproteins.



AKerthetrainingA faster recovery is facilitated bycarbohydratesandprotein intake in liquidform in the half-hour following theworkout. The dinner or lunch that willfollowshouldbebalancedandincludetheintakeofcarbohydrates,proteinsandfats.



Ready?Gettherightfuelforyourworkoutandstarttraining!

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Dietary Chronology - Nutrition and Performance in Sport