2015 Sports Nutrition Facilitator: Ady Mckenzie | Ady Mckenzie | - - PowerPoint PPT Presentation

2015 Sports Nutrition

Facilitator: Ady Mckenzie

| Ady Mckenzie |

Senior Lecture Northtec Sport & Recreation Department Bachelor of Sport & Exercise Science Post Graduate Diploma in Community Nutrition New Zealand High Performance Sports Nutrition Consultant SPORTING ACHIEVEMENTS: 2 x Winner Auckland Marathon (2.46hrs) Represented NZ in Professional Ironman Triathlon 2 x Winner Te Hotaewa 90mile beach Challenge 4th Professional Woman Xterra Off-Trail World Championships

PASSIONATE ABOUT .... Creating Healthy Solutions for Life!!!

Triad Performance Triangle

REST/ RECOVERY NUTRITION/HYDRATION

TRAINING

What is Sports Nutrition ?

– NUTRITION TO ENHANCE YOUR SPORTS PERFORMANCE & RECOVERY !

– QUESITONS TO ASK YOURSELF!

– What Foods do you currently Eat? – Did you Have Breakfast? – Have you got a drink bottle today? – What is Food made of? – What do these foods do for you?

What do you need to achieve this season?

• Weight gain

– Increase KJ/kcals/energy balance – Good weight vs. fat weights

• Fat loss:

– Kcal deficit – Don’t decrease performance need to plan your meal times around your exercise schedule

• Performance and Recovery Nutrition

– Food for during and after training and games – Scheduling your meals/snacks around games

BASIC NUTRITION KNOWLEDGE

• Why do we need food?

– ENERGY, – REPAIR, –GROWTH, –And GOOD HEALTH

What are the 6 classes of nutrients?

PROTEINS CARBOHYDRATES FATS WATER MINERALS

Why do we need Carbohydrate?

• Superior Energy Source
• Stored in limited amounts
• Amount they eat influences glycogen stores
• Higher glycogen levels: train harder and longer
• WHAT ARE CARBOHRDATES?

DIFFERENT TYPES OF CARBOHYDRATE “GI” – Glycaemic Index

SUGAR Lollies, Honey, Jam, Fizzy, OJ, Raro, White Bread, Processed CHOs – Only during training! Instant energy! QUALITY CHO’s Fruit, Vegetables, Grainy Bread, Wholegrain Cereals, Rice, Pasta, Low-Fat Milk and Yoghurt THESE SHOULD BE EATEN IN YOUR MAIN MEALS

Fast Burning Slow Burning

 60% carbohydrates (PROVIDE ENERGY)

• Example: bread, cereal, rice, pasta, fruits, veggies
• Athletes/players need more than average person
• Don’t avoid carbohydrates – pick the healthiest types
• All about Timing around training and games!

 20-30% protein (MUSCLE GROWTH/RECOVERY)

• up to 1g/kg body weight (Adolescence 2g/kg Bodyweight)
• Example: lean meats, eggs, dairy, nuts, beans
• Include some in each meal

 < 20% fat (HEALTH & PROTECTION)

• BEST Choices: fish, oils, oily salad dressings, nuts, seeds,
• peanut butter, hummus, guacamole, avocado

Sports Nutrition Basics

Meal Planning

• 1 – What are you looking for in a day?
• Take a 70kg athlete :

– 5-6 carb/kg = 350g -420g

( Average Person 2-3g/day)

– 1.2g protein/kg = 84g

Following is the food required for this athlete. Based on training 5 x week for 60-90mins

• CARBOHYDRATES
• 2-3 pieces of fruit (40g carb)
• 2-3 handfuls of vegetables
• 2-3 serves of dairy (30g carb)
• Bread – 4 = (60g carb)
• Cups pasta/rice/potato – 2 cups cooked (120g

carb)

• Cereal - 1 cups (60g)
• TOTAL = 350g CARBOHYDRATE

• PROTEINS:
• Canned fish

– x1 salmon/tuna = 30g

• Meat – 200g meat
• Eggs – 2 (12g protein)
• Protein from dairy (20g)
• Fat – avocado, seeds, nuts (good fats)

What are you looking for in a week?

• Meat/chicken – 1.4 kg
• Fish – x7cans
• Eggs - 14 (could use just whites)
• Big bags pasta, rice, potato
• Veges – 14 handfuls
• Fruit – 14 pieces

SO there is no excuses its just about making Healthy Choices !

Summary Quick and Easy Meal Ideas

• What are you aiming for?

– 6 healthy balanced meals each day, can think of as B, L, D and snacks, but can be easier to think of as meals 1-6

• How much do you need each day?

– Work out how many grams of CHO or protein needed per kg? Then split into 6 x meals – Example 70kg athlete = 6 meals of 60g carb and 14g protein each – These meals can be solid, liquid or sports drinks/supplements depending on timing

LIGHTER MEALS e.g. breakfast

• What ideas do you have?
• What can you add to porridge, oats, cereal etc

– Add dried fruit to porridge – Add raw oats to flakey cereal to lower GI – Add frozen berries to porridge at the end – Omelets for breakfast – can use egg whites if need to lean up – Eggy bread – grainy bread, spray oil and tom with tomatoes, mushrooms etc – At weekends or if more time add tomatoes and mushrooms – Beans, spaghetti – can have breakfast time meals at anytime of the day

Sandwich type meals

What do you have in their sandwiches?

• How can you get more in?
• Using wraps, pita bread, grainy bread etc
• Make a filling with Protein & Vegetables

– Eg.tuna, spring onion, light mayo, corn, black pepper – What spreads do you use? Try Low fat alternatives – To get more vitamins and minerals add more salad

Solid Meals

• PASTA

– What can you make?? – Example: tuna pasta salad – Ideas: – Cold with tuna, salmon, chicken, pesto, baby spinach, peas – Hot with mince and tomato based sauce with vegetables – Lasagne

• RICE

– What can you make? – Risotto, fried rice with egg and chicken, peas, springonion

• Vegetables:
• Stir fry with Meat & Rice

Nutrition for Optimal Exercising

Pre- Event:

Training week, CHO loading, Pre-Event meal and hydration

During Event :

Maintaining glycogen/energy levels and fluid balance

Recovery :

Refuel muscle glycogen stores, replace fluid and electrolytes lost and Repair muscle damage

 Dinner night before:



quality CHO (pasta/rice/potato/kumara)  lean protein (chicken/meat/fish/eggs)  at least 3 different coloured vegetables  1/3 Protein, 1/3 CHO, 1/3 Veges

 You should aim to have:

 main meal 3-4 hours pre-event  snack 1-2 hours pre-event

 Recovery food and fluids should be taken in during the 24hour event

Pre GAME/EVENT Day

 Night before high carbohydrate, moderate protein and low fat meal

 Example: Baked potato with roast chicken and salad

 Breakfast 3-4 hours before race:

 Top up Glycogen stores – Light breakfast low fibre and high carbohydrate  Example: Oats with fruit and yoghurt or White toast with honey and banana (make sure you have tried these foods in training before!)  Fruit juice / Sports drink with breakfast/Coffee or tea  Water and sports drink 1-2hours before race, if you feeling hungry still have a banana or sports gel within the last 30- 60mins before race

Pre-event Nutrition and fluid

 750ml Fluid per hour of continuous exercise  Over the 24hours your goal is to:

• Consume 30g-60g CHO per hour

 Total Daily Fluid Requirements Approx 2-3L (1/2 Water) + 750ml Fluid per hour of training (especially important if hot, will need some electrolyte drinks/ Sports drinks)

During the event

RECOVERY FOODS AFTER YOUR WORKOUT

• The key to maximising the benefits of your

workouts is:

– Replenishing your system with optimal recovery foods – Even if you don’t feel hungry after exercise, your body needs the nutrients to restore and rebuild itself – During exercise you deplete glycogen and raise cortisol which breaks down muscle and energy – So you need to refuel your body instantly after exercise with the right snacks

When to refuel?

• There is a small window of opportunity to refuel your body

with the right nutrients after exercise this is:

• Most receptive within after a the first 30mins workout
• IT IS CRITICAL FOR RECOVERY THE SOONER THE BETTER!
• It is important to restore the lost glycogen so that you

recover for your next training session so easily digestible Carbohydrates are important

• Recommended 50g CHO eg. 2x bananas/ Cereal
• And of course rebuild the muscle with PROTEIN
• Recommended 30g Protein eg. Yoghurt, Protein shake

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Recovery ‘TOP UP’ Snacks

Examp mples s of duri ring and post st-exercise se sn snacks s

Examples CHO 50g + Protein 10g snacks

• 250ml Liquid meal Supplement
• 250ml Fruit smoothie
• 2 x 200g yoghurt
• Bowl of cereal & milk
• 200g Baked beans on 2x toast
• 200g yoghurt and 2x fruit
• Sandwich with meat /cheese and salad
• 2 x nutbars + yoghurt

TOP UP AND RECOVERY SNACK EXAMPLES

Prevent dehydration & glycogen

 Dehydration Golden rules:

• 300-500ml 15min before exercise
• 150-250ml every 15mins during exercise
• Replace all fluids lost by 1.5x
• Use 4-8% concentration sports drinks with 500-700mg/L

sodium

 Glycogen replacement:

• Plan to consume 1g per/min or 30-60g per/hr
• Always practice in training
• Use CHO containing sports drinks or Mod-high GI foods
• Consume at regular intervals



NOTE:



Dinner night before:

• quality CHO (pasta/rice/potato/kumara)
• lean protein (chicken/meat/fish/eggs)
• at least 3 different coloured vegetables
• 1/3 Protein, 1/3 CHO, 1/3 Veges



You should aim to have:

• main meal 3-4 hours pre-game
• snack 1-2 hours pre-game



Recovery food and fluids should start within 30mins post game



Protein rich (20-30g), CHO based snack within 60mins



Fluid – at least 1L water Banana (30g C) + Creamed Rice (80g C, 20g P) Banana (30g C) + 400ml Choc Milk (60g C, 20g P) Meat Sandwich (40g C, 15g P) + Muesli Bar (30g C, 5g P) Protein Shake (Trim Milk) (50g C, 30g P) + Banana (30g C) Powerade (60g C) + 400ml Choc Milk (60g C, 20g P)



Main Meal 2-4 hours after

• Food and fluids are FUEL

– For fast engines – Keep the fuel tank full – Don’t let the gas light come on!

KEY POINTS TO REMEMBER!