Nutrition and Hydration Ng Ee Ling Belinda Leow NYSI Sport - PDF document

11/25/2016 Download NYSI app for an activity later Sports Science Workshop: Nutrition and Hydration Ng Ee Ling Belinda Leow NYSI Sport Nutritionists What we will cover today Let’s talk about… Dietary strategies for performance Hydration The basics: The basics: Proper Eating Habits Proper Eating Habits 1

11/25/2016 Carbohydrates What do athletes need to eat � Key source of energy for training and to give them energy? competition � Help build fuel reserves, delay fatigue and improve recovery � Helps with concentration Contains B vitamins & iron We recommend What do athletes need to eat That athletes eat their normal nutrient to help them with the building requirements + extra for their training and competition of muscles? Protein contains essential amino acids to build and repair muscle cells We recommend What do athletes need to eat encouraging the athletes to have their low- to keep their bones strong? fat milk, cheese, yogurt, calcium-fortified soymilk 1. Pritchett K, Pritchett R. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. 2012;59:127-34. 2

11/25/2016 Vit C, A, E, K, B6 Vit A, C, B6, K Potassium Folate, Potassium, What else do athletes need to Thiamin Vit B eat to stay healthy? Potassium, Folate Vit C, B, E, K Vit C, E, K, B6 Potassium, Folate Potassium, Folate Vit C Iodine, Folate, Potassium Vit C, A, B, E, K Vit C, B6 Potassium, Folate, Riboflavin, Thiamin Potassium KEY MESSAGE ������ ��������� Makes the strong base Food First � Proper eating habits � 5 food groups � Optimal body functions 3

11/25/2016 NYSI's Nutrition Philosophy – Food First Dietary strategies Dietary strategies Dietary strategies are � Nutrient timing � Hydration strategies dependent on the purpose � Training adaptation? � Recovery? � Refueling/ energy? � and so on… Definition 4

11/25/2016 Purpose Training/ competition Before During After √ √ √ Stay hydrated √ √ √ Replenish/ maintain energy √ √ Repair X Training adaptation (only BEFORE TRAINING/ COMPETITION applicable for training) Purpose Nutrient required Training/ competition Before During After Training/ competition Before √ √ √ Stay hydrated Stay hydrated Fluid √ √ √ Carbohydrates, vitamin and Replenish/ maintain energy Replenish/ maintain energy minerals √ √ Repair Repair Repairs: Protein, vitamin and X minerals Training adaptation (only Training adaptation: Protein Training adaptation (only applicable for training) and Carbohydrates applicable for training) Pre-exercise meal/ snacks Pre-exercise meal/ snacks � Main meals ( 3 – 4 hours) � Snacks ( 1- 2 hours) * � Best to drink water while eating main meals to hydrate better. * Only when hungry/ did not fuel enough 5

11/25/2016 Purpose Training/ competition Before During After √ √ √ Stay hydrated √ √ √ Replenish/ maintain energy √ √ Repair X Training adaptation (only DURING TRAINING/ COMPETITION applicable for training) During – Hydration During – Carbohydrate intakes Ultra-endurance training/ events �� ���������������������������������������������������� Up to 90g/ hour �� ���������!"�����������# Endurance exercise/ events $� %�&������������������'�����(����� 30g – 60g CHO/ hour )� �� ���������������������������*�'���������������� ������� Sustained high intensity exercise/ events +� �����'����������������������&����������������� ���� Small amounts ,� -������������������ ��������������������*���./0� ������1�������������������������������� ����� 2� "�����������3"����������������*�������������� 0 60min Carbohydrate recommendation 45min 75min 2hr 2 ½hr 3hr ���������������������� based on duration and intensity Purpose Training/ competition Before During After √ √ √ Stay hydrated √ √ √ Replenish/ maintain energy √ √ Repair X AFTER TRAINING/ COMPETITION Training adaptation (only applicable for training) 6

11/25/2016 Post-exercise meal/ snacks More Recovery Food Ideas Window of Opportunity Within 45 minutes post training and competition More Recovery Food Ideas More Recovery Food Ideas More Recovery Food Ideas More Recovery Food Ideas Store perishable food (e.g. shredded chicken, egg, yogurt) in a Cooler bag + Ice pack if left out for > 1 hour! 7

11/25/2016 Activity: Case study: Football competition � Try to think of one � Competition starts at 7pm and competition event or ends at ~8:30. training sessions � Game is played: within a day. � 90 min game with 45min halves � Let's plan when � Half time: 15min break meals and snacks should be consumed. Immediate What you need recovery snack when planning: Break � Definition of pre-, during and post- training 4� ��*������������� � The practical needs of the Pre-training event/ individual Pre-training meal NYSI Hydration Project % Body Weight Loss Low Intensity Average: 0.57% Highest: 2.51% High Intensity Average: 0.31% Highest: 1.40% Average 8

11/25/2016 Why is hydration important for athletes? NYSI Urine Chart Activity: Possible strategy to � Let’s calculate the help to keep hydrated amount of water required! 9

11/25/2016 DOES A YOUTH ATHLETE NEED SUPPLEMENTATION? Supplementation Supplementation � Youth athletes have the potential to have greater performance enhancement Performance Performance through maturation and Sports Foods Sports Foods supplements (i.e. supplements (i.e. Dietary Dietary ergogenic aids) ergogenic aids) experience in their sport. supplements supplements � As youth athletes are yet to be seasoned and well- trained, performance supplements should not be encouraged . Supplementation Supplementation � Specialized products used � Should be medically to provide a practical warranted . Performance source of nutrients when it Performance Sports Foods supplements (i.e. Dietary Sports Foods supplements (i.e. � Used to treat clinical Dietary ergogenic aids) is impractical to consume supplements ergogenic aids) supplements issues but cannot at that point in time. compensate for poor � Requires individual food choices and assessment inadequate intakes 10

11/25/2016 Performance supplements Did you know…. Of the dietary/ performance supplements contain prohibited substances Outram, S., & Stewart, B. (2015). Doping through supplement use: a review of the available empirical data. Int J Sport NutrExerc Metab , 25 (1), 54-9. Not backed by evidence Did not contain what the label said https://youtu.be/50QBwi11ncE NYTimeshttp://well.blogs.nytimes.com/2015/02/03/new-york-attorney-general- targets-supplements-at-major-retailers/ Did you know…. What are EDCs? � Substances that can interfere with normal 10 – 15% Of the dietary/ performance supplements functioning of the body's endocrine system contain prohibited substances � Endocrine system controls the way the body Outram, S., & Stewart, B. (2015). Doping through supplement use: a review of the available empirical data. Int J Sport NutrExerc Metab , 25 (1), 54-9. Not backed by develops and functions Large % evidence � Examples: � BPA Of the sports Did not � Dioxin supplements have high contain � Lead levels of Estrogenic what � Arsenic Disrupting Chemicals the � Mercury, etc… (EDC) Plotan, M., Elliott, C. T., Frizzell, C., & Connolly, L. (2014). Estrogenic endocrine disruptors present in sports supplements. A risk assessment for human health. Food chemistry , 159 , 157-165. NYTimeshttp://well.blogs.nytimes.com/2015/02/03/new-york-attorney-general- targets-supplements-at-major-retailers/ 11