The Fuel to Do It: Eating to Enhance Training

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The Fuel to Do ItEating to Enhance Training
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How do you VIEW your Food?

• Gas Gage
• Fuel for the Furnace
• Means for Positive Adaptation to Training
• Means for Recovery from Training

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Why is Nutrition so Important?

• A Key role in becoming a professional sports
  person
• Achieving an optimal body size and composition is
  Key to enhancing performance on the world class
  level
• To optimize performance for competition

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The Keys to Fueling Properly

• Timing Macronutrient Ingestion
• Important in optimizing body size composition!
• Eat around your training Pre, Post Exercise
• Quality of the Macronutrients
• Not all carbohydrates are equal!
• Carbohydrates are the PRIMARY FUEL during
  Exercise!
• Consume proteins rich in Essential Amino Acids
• Fat Rely on the regular diet

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Guidelines for Carbohydrate

• Consumption should be based on volume of training
  done per day

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Type of Carbohydrate

• How quickly do you need the fuel?
• Use the Glycaemic Index (GI)
• A measure of foods effect on blood glucose
  (sugar) levels
• The quicker it rises, the higher the GI
• Categories High, Moderate Low
• Look at the Ratio, Sugar Fiber
• Timing Your GI
• High Immediately or During Exercise
• Moderate lt 1 Hour prior to Exercise
• Low 2 -4 Hours prior to Exercise Meals

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Glycaemic Index of Foods
Adapted from Fueling Fitness for Sports
Performance
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Timing Carbohydrate Ingestion

• Before Training
• 2-4 hours before have a meal (Moderate GI)
• 30-60 minutes before have a snack (High GI)
• During Training
• Greater than 60 minutes
• Sometimes beneficial 30-60 grams/Hour
• Use Fluids
• 30-60g 600-1200ml/hour of a sports drink
• 4-8 4-8grams CHO in 100ml

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Timing Carbohydrate Ingestion

• Following Training
• Within 30 Minutes
• 1.0-1.5 grams/kg of Body Weight
• High GI
• Within 2 Hours
• A carbohydrate rich meal
• Why?....The Window of Opportunity
• Enhance muscle recovery
• Enhance rate of glycogen storage

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Good Sources of Carbohydrate

• Food (All foods contain 50grams CHO
• 800-1000ml sports drink
• 3 medium pieces of fruit
• 250-350ml fruit smoothie
• 2 English Crumpets w/ Jam or Honey
• 2 cereal bars or 1 sports bar
• 60-70g of jelly babies
• 250g rice
• Cup of vegetable soup bread roll
• 1-2 Large pancakes 30g syrup
• Large baked potato beans or salsa

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The Truth About Protein

• Most athletes eat more than the highest suggested
  range!
• Required for building and repairing muscle
• Type and timing most important

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Muscle Recovery Synthesis

• Recovery is enhanced when eating protein along
  with carbohydrate
• Resistance Training
• 6-10g of protein may be beneficial right before
• Essential Amino Acids
• Dairy
• Eggs
• Meat/Poultry
• Combination peanut butter sandwich, baked beans
  on toast, beans and rice

CHO
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Fat Serves as a Fuel Source

• Elite Athletes reported to consume 35 of
  calories in fat
• Intramuscular fat stores serve as a key energy
  source!
• Necessary to include some fat in the diet
• Saturated Fats Meats, Dairy Products
• Monounsaturated fatty acids Olive oil
• Polyunsaturated fatty acids Sunflower oil
• Essential fatty acids needed in the diet
• Omega-3
• Oily Fish, Walnuts, Sweet potatoes
• Omega 6
• Nuts, sunflower and sesame seeds, Polyunsaturated
  margarine
• Not needed in excess

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Good Sources of Protein

• Food Protein content (grams)
• 130g chicken breast (one half) 42 g
• 150g lean sirloin steak 34 g
• 100g turkey slices 25 g
• 1 serving mixed nuts 23 g
• 1 large hamburger 22 g
• 500ml milk 16 g
• 2 eggs 12 g
• 2 Tbsp. peanut butter 8 g
• 28g cheese 7 g

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Meals

• Serving of pasta with tomato based, vegetable,
  lowfat mince meat sauce
• Jacket potato with chilli con carne
• Soup with added pasta, rice or boiled potatoes
• Rice, bean and vegetable stir fry
• Lowfat vegetable risotto
• Mixed bean pilaf
• Serving of rice plus 100g chick peas and piece of
  fruit
• Serving of cous cous with 1/3 can sweetcorn
  (100g) and fruit

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Snacks

• Fresh or Dried Fruit
• Vegetables
• Muffin/Crumpet/Scone
• Bagel/Malt Loaf/Fruit Bread
• Cereal/Sports Bars
• Lowfat Yogurt
• Smoothies
• Sports Drinks
• Mixed Nuts
• Pretzels/Rice Cakes

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Dietary Iron Intake

• Iron is a key element in Hemoglobin synthesis
• Hemoglobin helps carry oxygen in the body
• Iron plays a key role in fat metabolism
• Thus, you need it for those great LONG slow
  distance runs
• Ensure you dont run low!
• Red Meat 3x/week
• Also very available in
• Poultry
• Other meats
• Beans
• Fortified cereals and breads

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Calcium

• Relaying bone at a high rate and daily basis
• Obtain three servings of Low-fat dairy products a
  day!
• Reduce your chance of stress fracture
• Improve your bone density
• Improve muscle contraction
• Needed for Nerve Transmission

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60 Kg Athlete
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Body Composition

• Optimizing the ratio of Muscle Mass Fat Mass
• Elite Athletes are characterized by low body fat
  levels
• Men 3-5
• Women 9-12
• Essential Body Fat
• Necessary to sustain life and proper functioning
  of energy metabolism
• 3 for men, 10 for women
• Non-Essential Body Fat
• Serves as a reservoir of fuel to supply energy to
  the body
• Average Total Fat
• Men 4-10
• Women 10-18

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Weight Loss

• How do I know my ideal race weight?
• Skinfold Anthropometry assessment
• Metabolic assessment
• Seek the assistance of a nutritionist
• Weight Loss should first be attempted through
  behavioral change
• Reduce sugary snacks and high fat items in the
  diet
• Refrain from eating late at night
• Weight Loss through moderate caloric restriction
  should occur in the off season/early pre-season
• Maintain low intensity training w/ a higher
  volume
• Reduces the risk for injury
• Weight Loss 0.5Kg to 1.0 Kg / week
• Never restrict more than 25 of regular dietary
  intake

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Under Fueling

• Signs that you may not be taking in enough
• Fatigue
• Sluggish, Hit the Wall, Paces are more
  difficult
• Poor coordination, Light Headed
• Increased injury rate
• Reduced iron stores
• Women Absence of menstrual cycle
• Men Lowered testosterone levels

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Keys to Controlling Food Intake

• Read the label Measure it out
• Use a smaller plate, bowl or cup
• Serving Size
• A serving of meat is about the size and thickness
  of a deck of playing cards or the size of a
  womens palm.
• A medium sized piece of fruit is the size of a
  tennis ball.
• A serving of cheese is about the size of four
  stacked dice or the size of your thumb
• A serving of ice cream is the size of a tennis
  ball.
• A serving of mashed potatoes is the size of your
  fist (depending on your size commonly the size
  of a female fist).
• Two handfuls is a serving of snack foods.
  (pretzels, snack a jacks, crackers)

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Fueling on Competition Day

• Rule 1 PRACTICE before the BIG DAY!
• A Main meal 4-6 Hours before the race
• Jacket potato with beans, juice
• 60g cereal with milk, fruit
• 3 slices of bread with jam, juice
• 180g rice with 150g chick peas, fruit
• Liquid Meal Supplement
• Snack every couple hours after this
• Cereal/sports bar
• Sports drink, Squash
• lt 1 hour to go
• Sports drinks
• Lollies

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Resources

• Recipes 1)http//www.eis2win.co.uk/gen/z_sys_reci
  peOfWeek.aspx?m1
• 2)http//www.ais.org.au/nutrition/Recipes.asp
• Web www.gssiweb.com (Gatorade Sport Science
  Institute)
• Books
• By Nancy Clark The Athlete's Kitchen. Nancy
  Clark's Sports Nutrition Guidebook
• By Bob Seebohar Nutrition Periodization for
  Endurance Athletes Taking Traditional Sports
  Nutrition to the Next Level

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Hydration Practices
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How can I tell if Im becoming dehydrated?

• Watch for warning signs of dehydration
• Headache
• Nausea
• Fatigue
• Dizziness
• Confusion
• Muscle cramps
• Decreased stamina, speed, energy, muscle strength
• Increased risk of injury
• Remember that thirst is not a good indicator of
  hydration

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I know dehydration is preventable.What should I
do to stay hydrated?

• Drink 500ml 2 hours prior to practice 250 ml 30
  minutes before training.
• Drink 500-700ml of fluid for every pound lost in
  sweat
• Drink fluids throughout the day

• Check urine color
• Pale like lemonade means youre hydrated
• Darker like apple juice signals you need more
  fluids
• Use fluid breaks during practices
• Steady work 250ml every 15 minutes

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Role of Hydration in Recovery

• Drink to replace fluids lost in sweat
• Cleanse waste products from the body
• Top up CHO stores/Replace Electrolytes
• Carry Two Bottles Water and Sports Drink
• What to drink
• Fitness Water vs. Sports Drink
• Re-hydration/CHO refuel during or following
  exercise 4-6
• Throughout the day 0-4

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Calculating Sweat Rate

• Initial weight final weight weight difference
• 1000ml lost 1 Kg lost
• Fluid drank during training
• Total Fluid Loss Weight difference Fluid drank
• Fluid Needed Total Loss 1.5

• 70Kg 69Kg 1Kg
• -Difference of 1000ml
• 500ml
• 1000ml 500ml 1500ml
• 1500ml 1.5 2250ml

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Questions?