[PDF] - Nutrition and the younger 2. Environment athlete Training: PDF Document

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Nutrition and the younger athlete

Sharon Madigan Irish Institute of Sport Determinants of Athletic Performance: 1. Genetics

2. Environment

– Training: Technical/Tactical/Physical/Mental – Lifestyle

Recovery/rest/sleep
Nutrition
Health
Recreation
Others

Where does nutrition fit?

OXYGEN TRANSPORT

Physical Fitness

POWER STRENGTH HEALTH REST/FATIGUE NUTRITION ENERGY SYSTEMS

ABSOLUTE RELATIVE SPECIFIC AEROBIC ANAEROBIC LACTIC ANAEROBIC ALACTIC hwengeroo CENTRAL PERIPHERAL PULMONARY

SPEED EXPLOSIVE INJURY DISEASE

OVER TRAINING RECOVERY SLEEP REPAIR

FUELS

HYDRATION NUTRIENTS

Critical to health, growth and athletic Performance!

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Nutrition – Facts v Fads!

Not a new concept
Bandwagon effect
Herding instinct
Social v Scientific

proof

No quick fixes!

(Published 1841)

Not Rocket Science

Child v the Adolescent Athlete

Childhood obesity

epidemic

Higher energy and

nutrient requirements (~15%)

“Key message

variety, balance and moderation in food choices should be promoted” (ADA, 1996)

Nutritional Considerations for the Young Athlete

Stage of development
Size
Activity levels
Training and

competition demands

Individual needs
Lifestyle issues
Promote good health

What are sports supplements?

Sports supplements come in many forms:

Normal foods
Sports drinks, bars etc
Meal replacements
Vitamins/Minerals
Herbal products
Nutraceuticals

Classification: Dietary Supplements Ergogenic Aids Sports Supplement industry is not regulated

What are they?

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Australian Institute of Sport 2008

Sports drinks
Sports gels
Sports bars
Liquid meal replacements
Carbohydrate powders
Protein powders
Multi-vitamins/minerals
Iron supplements, Calcium

supplements

Fish Oil supplements
Creatine
Caffeine
Individual amino acids
Buffers
Herbal preparations

And lots more ….

Dietary Supplements Ergogenic Aids

Why use supplements?

Reasons

To benefit health
To compensate for an

inadequate diet

To meet demands of hard

training

Because ‘team-mates’ take

them

Recommended by coach or
ther influential person
To improve performance

Athletes want ‘the edge’

Enhance energy supply
Promote tissue growth and

repair

Promote immune function
Maintain joint function
Weight loss/fat loss
Support quick recovery
Central nervous system

effects

Are supplements necessary?

Not all athletes eat a varied diet
Not all athletes have/need a high energy intake
Diagnosed deficiency needs supplementation
Some supplements may be useful in helping some athletes

achieve their nutrition goals

Some supplements do have ergogenic properties when

appropriately used

Dietary assessment leading to dietary change
Clinical examination
Biochemical analysis

Is ‘no’ the right answer?

Athlete example: Endurance but could apply to team equally as well

Average 3 training sessions in a 15hr period.
Could do 5 in a 30hr period.
Habitual low ferritin
uRTI history
Injury
Sample of pre intakes and post intakes

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World Anti-Doping Agency (WADA)

www.wada-ama.org

Strict Liability principle

The principle of strict liability

means that an anti-doping rule violation occurs whenever a prohibited substance (or its metabolites or markers) is found in the bodily specimen of an athlete, whether or not the athlete intentionally or unintentionally used a prohibited substance or was negligent or otherwise at fault.

Anti-doping glossary, May 2007

What supplements are worth considering?

The supplement must work in the context of the

relevant sport – show some efficacy for use

No adverse health effects
Contain no banned substances

INFORMED-SPORT is a banned substance screening programme to test supplements and their ingredients for inadvertent contamination with substances prohibited by WADA www.informed-sport.com

Claim Supplement Probably works May work Doesn’t work Increases strength and power Creatine



Protein + AAs



HMB



Trace Elements eg Boron/Chromium



Herbals eg Tribulis Terrestris



Promotes energy supply Carbohydrate



Bicarbonate/ alanine



Creatine



Carnitine

?

Claim Supplement Probably works May work Doesn’t work Promotes weight loss Carnitine



Conjugated Linoleic Acid (CLA)



Promotes joint health Fish Oils



Glucosamine



Central Nervous System effects Caffeine



Promotes immune function Carbohydrate



Anti-oxidant nutrients



Glutamine



Probiotics



Vitamin D



Omega 3 (fish oils)

Essential Fatty Acids (EFAs) – Omega 6 and Omega 3
Omega 6 (Arachidonic acid) → pro-inflammatory
Omega 3 (Eicosapentaenoic acid (EPA) and

Docosahexaenoic acid (DHA)) → anti-inflammatory

EPA and DHA found in oily fish
Substantial evidence on the cardiovascular benefits of

regular intake of EPA and DHA

Some studies on athletes have shown decreased

resting levels of inflammatory and antioxidant biomarkers (Bloomer et al, 2009)

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Probiotics

No evidence that probiotic use directly enhances

athletic performance

May reduce sick days due to URTIs (Cox et al 2008,

Gleeson et al 2011)

May reduce severity of symptoms of URTIs and GI

upset (Cox et al 2008)

May assist immune function in fatigued athletes

(Clancy et al 2006, Nichols 2007)

General health - useful in the treatment of gut

disorders, effects of travel?

Creatine

Description Claims Scientific evidence

High energy phosphate carrier important for direct energy Improves strength, reduces fatigue, and increases protein synthesis Improves performance in single bouts; improves recovery between bouts; potential gains in muscle mass, power and performance

Creatine supplementation

Variability in response – some non-responders
Supplement protocols

– Rapid loading phase 5 days of 4 x 5g doses (Hultman et al. 1996) followed by 3g/day – Slow loading phase 3g/day continuously (Hultman et al. 1996)

Co-ingestion with carbohydrate (50 – 100g)

maximises absorption (Harris et al. 1992)

Caffeine

Purine compound 1,3,7-trimethlxanathine
Time to peak plasma levels 30 – 90 mins
Plasma half-life ~ 5.5hrs

Substantial evidence that caffeine can enhance exercise capacity/performance:

Mobilisation of fats from adipose tissue
Alterations to CNS to change perception of effort or

fatigue

Changes to muscle contractility

Caffeine supplementation

Dosage?

– Traditionally 6 – 9mg/kg BW, 1 hour before exercise – Recent studies found benefits in doses of 1- 3mg/kg BW (Doherty & Smith 2004; Cox et al. 2002) – Performance benefits do not increase with higher caffeine doses – Caffeine does not cause dehydration

Effects of supplementation differ between

individuals

Buffering agents

High rate of anaerobic metabolism results in

increased lactic acid production and fall in pH

Increasing buffering capacity should enhance

performance where pH is limiting factor

It is the H+ ion that is proposed to cause

muscle fatigue, not lactate

Muscle carnosine can act as an intracellular

buffer (inside the muscle)

Sodium bicarbonate (NaHCO3) can act as an

extracellular buffer (outside the muscle)

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Carnosine is a dipeptide of -alanine and histidine
Daily supplementation with -alanine increases muscle

carnosine content by 40 - 50% (3 – 5g/day over 4 – 8 weeks)

(Stellingwerff et al, 2010)

NaHCO3 (0.3g/kg BW) taken 1 – 2 hours before exercise with

water have been shown to improve performance - side effects can include GI upset

Newer protocols consider varying the time to consume the

load

– 500mg/kg BW taken over 5 days without acute dose (Douroudos et al, 2006) – 300mg/kg BW taken 120 – 150 mins before start

f exercise (Carr et al, 2011b)

Buffering agents

“WARNING! Your Workouts Are About To Get A LOT More Intense!”

Creatine Beta-alanine Caffeine 1, 3 Dimethlyamylamine (DMAA) - BANNED Schizandrol A AAKG (arginine – NO pump)

Jack3d – Pre-workout Supplement

1,3 Dimethylamylamine HCl – The Secret

Weapon. This is information from their website:
“And then, somewhere towards the middle of

your workout, you will just realize that you are in the freaking zone!”

“It’s like tunnel-vision. The only thing that exists

in the entire world is the squat rack that you’re inside of. It’s an amazing feeling that you need to try to believe. And you can thank this wonderful little component in Jack3d for that.”

Supplement plan Name:

Supplement Brand name Serving/day Timing Daily Fish oils 1 capsule Anytime Multi-vitamin 1 capsule Anytime Probiotic 1 tablet Anytime Beta-Alanine 2 scoops Breakfast Casein 1 scoop Bedtime Joint support 4 capsules Anytime

Training Session Pitch Weights

Before After 30P:60C Recover Xcell x 2 + ½ Whey

r Recovery 211 x 1½ + food carbs
r Muscle Fuel Mass x 2

30P:30C Whey x 1 + food carbs

Adult vs children/adolescents

Young athletes should not need supplements
Greatest performance gains result from

maturation in age and training

Long-term safety of some supplements on a

growing body is unknown

IRFU guidelines and recommendations

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Influencers have changed Men’s magazines Influence

Body image is a bigger factor with boys now

than it ever was

Issues with disordered eating behaviours

increasing in boys.

Disordered eating still tends to be a big issues

with girls.

“ORTHROREXIA” Obsession with healthy

eating.

Prospective associations of concerns about physique and the development of obesity, binge drinking ad drug use amony adolescent boys and young adult men. Field et al. 2013. JAMA Pediatr

5527 males (12-18yrs)
9.2% responded concerns about muscularity

with no bulimic behaviours; 2.4% high concerns with muscularity and use of supplements, growth hormone derivatives or AS to achieve desired physique.

Muscularity concerns is relatively common

among young males

What can you do?

Ask what their aims and objectives are?
What are they doing with respect to eating

– Food diary – Online apps – Gaps in eating – Other sports increasing energy expenditure

No not always the best approach
Guidance for protein within “food sources”

Food alternatives

A number of

strained yoghurts have significantly higher protein profile.

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