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Nutrition The Day of Competition

Nutrition The Day of Competition. Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania. sport training status age gender stress levels intensity. day to day diet food during exercise fiber caffeine/high sugar content

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Nutrition The Day of Competition

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  1. Nutrition The Day of Competition Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania

  2. sport training status age gender stress levels intensity day to day diet food during exercise fiber caffeine/high sugar content hydration hormonal changes (digestive) Eating Pre/During & GI Problems

  3. Purposes Pre Exercise • prevent hypoglycemia (low blood sugar) • settle stomach • top off glycogen stores/blood glucose levels • calming effect

  4. Pre- What to Eat • > 60-90 min moderate to low glycemic index • < 60 min small snack to settle stomach?? • not high fat or protein • 3 g of fat or less per 100 Calories • watch high glycemic index foods

  5. Pre- Timing • think exercise intensity • personal experience • stress factors • familiar foods • don’t forget hydration • plan in advance

  6. How Much? • ~1 g CHO/kg 1 hr prior • Ex 100 kg athlete: 100 g CHO- 400 Calories • 1 bagel • 16 oz sports drink and sports bar • ~4 g CHO/kg 4 hrs prior • Ex 100 kg athlete: 400 g CHO- 1600 Calories • Half bagel • 16 oz sports drink and ½ sports bar • don’t forget experience • experiment prior to actual events

  7. CHO LoadingNOT going to happen the day of the event • high CHO always • don’t forget about protein • don’t fat load • complex CHO • meal time planning • hydration

  8. During • no Calories needed if less than 60 minutes (don’t forget taste) • ~1 g CHO/kg/hr • Ex 75 kg athlete- 75 g CHO- 300 Calories • 32 oz sports drink & an energy gel • practice • think ahead- intensity, duration, etc • protein/fat?- not unless longer than ~ 4 hours • fructose & [CHO]

  9. Multiple Events in a Day • refueling and rehydrating are essential • time between events- use similar criteria to pre-event • ~1 g CHO/kg 1 hr between events • Ex 100 kg athlete: 100 g CHO- 400 Calories • 1 bagel • 16 oz sports drink and sports bar • ~4 g CHO/kg 4 hrs prior • Ex 50 kg athlete: 200 g CHO- 800 Calories • 16 oz sports drink and 1 bagel w PB & jam

  10. Sports Bars • convenient • portable • pre exercise eating • easily digestible? • low fat/high fat • high protein • $$ • high glycemic index?

  11. Constipation/Diarrhea • stress • fiber content • fat content • familiarity • chewing gum (sorbitol) • sports waters (sucralose) • etc...

  12. Diabetes & Exercise • do not start exercise w low blood sugar • always carry sugar • make others aware • changes in insulin dosage?? • monitor blood glucose levels • CHO storage/metabolism is compromised

  13. Post Exercise replenish, replenish, replenish

  14. What to Consider • fluids • electrolytes • CHO’s • protein

  15. Fluids • replenish- is H2O the best choice? • watery foods can be used • avoid diuretics • less than 300 mg caffeine NOT a diuretic • remember 1.5 rule

  16. Electrolytes • Na, K, Cl • usually can be replaced by healthy diet • consider extremes • environment • duration • disease • NSAID’s

  17. CHO • ~1 g/kg within 2 hrs • CHO is CHO • nutrient density • availability • taste • craving • protein- in a 3:1 CHO:protein • skim chocolate milk

  18. Protein • recent research indicates 1:3 protein:CHO for optimally recovery • ~10% energy during endurance exercise from protein

  19. Problems with Nutrition Talks • generic • best case scenario • not applicable to your setting

  20. Solution • specific • realistic scenario • applicable to your setting

  21. Sources of Additional Information • Bendardot D. Nutrition for Serious Athletes. Human Kinetics, Champaign, IL. 1999. • Clark N. Nancy Clark’s Sports Nutrition Guidebook, 3rd ed. Human Kinetics, Champaign, IL. 2003. • Fueling Tactics:www.fuelingtactics.com • Gatorade Sports Science Institute: www.gssiweb.org

  22. pre-event (for your scenario) typical choice better choice ideal choice compare post-event (for your scenario) typical choice better choice ideal choice compare

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