OxfamTrailwalker 2006 - PowerPoint PPT Presentation

Loading...

PPT – OxfamTrailwalker 2006 PowerPoint presentation | free to download - id: c0a07-ZDc1Z



Loading


The Adobe Flash plugin is needed to view this content

Get the plugin now

View by Category
About This Presentation
Title:

OxfamTrailwalker 2006

Description:

Optimal nutrition brings out best performance. Develop right eating habit during training ... Sweating (esp endurance events) Sports drink ... – PowerPoint PPT presentation

Number of Views:16
Avg rating:3.0/5.0
Slides: 18
Provided by: jwyt
Learn more at: http://www.hkma.org
Category:

less

Write a Comment
User Comments (0)
Transcript and Presenter's Notes

Title: OxfamTrailwalker 2006


1
OxfamTrailwalker 2006
Nutrition for Trailwalkers
2
Trailwalker is an endurance event requiring
proper physical training nutrition to sustain
good performance
  • Failure to complete trailwalker
  • Physical injury / pain
  • Muscle cramps / fatigue
  • Dizziness, blackout / hypoglycemia
  • Vomiting / dehydration

3
Nutrition
  • Integral part of training
  • Exercise ?nutrient needs
  • 70 kg person at 6 kph on level ground - 360
    cal/hr
  • 24 hr - 8,640 cal
  • Optimal nutrition brings out best performance
  • Develop right eating habit during training
  • Before, during and after Trailwalker
  • Carbohydrate, water, protein, fat and supplements
  • Food variety

4
Carbohydrate
  • Main source of energy in exercise (65 - 70)
  • Carbohydrate?glucose?glycogen stored in
    muscles/liver
  • ? exercise ? ? muscle tissue ?? calories demand
  • Bodys carbohydrate reserve lt1,200 calorie - only
    last 90 minutes of strenuous exercise
  • Continuous intake - eat carbohydrate every hour
    along the trail
  • Avoid hypoglycemia - poor-judgement, bad temper,
    dizziness and fatigue

5
Carbohydrate
  • Carbohydrate loading 10-12gm/kg/day for 5-7
    days
  • Aim ? glycogen stored in muscles liver
  • Practised by mature athletes in endurance events
  • Begin with a high protein, low carbohydrate diet
    exercise strenuously few days before (start of
    the wk)
  • Eat a very high carbohydrate diet (pancakes, rice
    or noodles) and exercise very little few days
    towards the event, esp. 24-48hrs before the event

6
Water
  • H2O ?digest metabolise food
  • H2O ?sweat to lower body temperature
  • Well hydrated - 8 glasses 1 day before ?
  • 500 mls 2 hr
    before ? clear
  • 500 mls 15 min
    before ? urine
  • Sweating (esp endurance events) Sports drink
  • Continuous intake - Drink every 15-30 minutes on
    the trail, check urine colour and output.
  • Dehydration - ? muscle strength
  • ? coordination
  • muscle cramps
  • heat exhaustion, heat
    stroke

7
Protein
  • Build up muscle and strength
  • 1-1.5g/kg/day
  • Excess stored as fat, extra strain on kidney
  • Not a quick source of energy
  • Delay stomach emptying, takes longer to digest
    than carbohydrate
  • High protein diet may increase urine production,
    leading to dehydration

8
Fat
  • No more than 30 of energy in exercise
  • Only metabolized when CHO supply runs out
  • Fat metabolism too slow to release energy
  • Fatty food slows down digestion, bloated
  • feeling in the stomach

9
Vitamins Minerals
  • Play an important role in metabolism of food and
    in muscle function
  • ? physical activity ? ? your need in vitamins and
    minerals
  • Antioxidant clears the harmful substances
    released from stress of exercise

10
Right Diet
  • Balanced in carbohydrate, protein and fat
  • Nutrients come from a wide variety of food
  • Sports diet - high carbohydrate, moderate
    protein, low fat
  • Rich in vitamins and minerals

11
What to eat
  • Food rich in Carbohydrate
  • Rice
  • Bread
  • Potatoes
  • Pasta/noodles
  • Banana ?
  • Power Bar, Cereal Bar ? on the trail
  • Natural Food Bar ?
  • Energy gel ?

12
What to eat
  • Sugar
  • Fruit juice, Sugar drink Candy
  • Careful with big sugar load
  • absorbed quickly??blood glucose ?
  • ? insulin??blood glucose ??performance
  • ?Reactive Hypoglycemic/Sugar crash
  • Mix and match carbo food which converts to
    glucose at different speed after ingestion to
    maintain steady blood glucose level.

13
What to drink
  • Plain water best for rehydration
  • Sports drink (with vitamins, minerals and
    calories)
  • Bottled/powder
  • Avoid alcohol - diuretics, affect judgement
  • Tea coffee caffeine
  • diuretic, suppress sense of hunger thirst,
    drink as needed only

14
How to sustain good nutritional level
  • Establish an eating pattern during training
  • Eat drink as frequently as possible
  • Dont rely on sense of hunger or thirst
  • Try out food which works with you beforehand
  • Gastrointestinal upset lower performance, worst
    situation cause quitting of race
  • Read the nutrition panel on prepacked food
  • Eat tasty food which you enjoy
  • Replenish carbohydrate and fluid after the race

15
Conclusion
  • Food drink on the trail is a personal choice,
    provided the combination meets your physical need
  • Feeding is a disciplined and calculated act,
    should be integrated into training
  • Plan well ahead
  • Optimize body condition to enter race
  • Maintain optimal nutritional status during the
    race
  • Finish the race with best performance

16
Keys
  • Keep your energy levels up
  • Avoid hunger during the event
  • Stabilize your blood-sugar level
  • Eat frequent mini-meals on the trail
  • Keep your fluid levels up
  • Drink plenty of fluids before, during after
  • Drink before you get thirsty
  • Keep your body spirit up

17
The End
About PowerShow.com