Donabate Portrane Tennis Club

1. Donabate Portrane Tennis Club Nutrition for Sport and Exercise

2. Nutrition for Sport and Exercise • Aim: To help maximise an athlete’s ability to train and perform. • Improve performance • Reduce risk of injury and illness • Ensure the best recovery post-exercise/training. • Training nutrition should focus on a combination of lean Proteins for muscle repair and recovery, with nutrient denseCarbohydrate appropriately timed for fuel. • In addition fruit, veg, nuts, seeds and wholegrains provide minerals and vitamins along with healthy fats.

3. Carbohydrate • Main role is energy provision for brain, CNS and muscle • Stored in muscles and liver as glycogen • As glycogen depletes output diminishes. • Keep stores topped up and boost oxidation during exercise • Starchy carbs: Wholegrain-fibre, B vitamins, Iron, Calcium, Folic acid. • Fruit and milk: Fructose and Lactose • High sugar food and drinks: limit-excess calories and tooth decay

4. Estimated Carbohydrate needs Duration of Exercise session: • 3-5 hours/week • 5-7 hours/week • 1-2 hours/day • 2+ hours/day Rec intake per kg /day : • 4-5g CHO • 5-6g CHO • 6-8g CHO • 8-10g CHO

5. Carbohydrate needs • Example: 67kg female who plays tennis 3 or 4 times a week. • Requirement of 4-5g CHO per kg per day=270g CHO • Medium plate of pasta-80g CHO • 3 slices of bread- 60g CHO • 2x fruit- 20 to 30g CHO • Medium Bowl of Cereal- 20g CHO • Milk 400mls- 20g CHO • Large potato- 30g CHO • Total 240g plus misc.

6. Protein • Eating protein prior to exercise increases muscle protein synthesis and enhances structural changes in tendons and bones. • Eating protein after exercise is N.B. to build new muscle tissue and repair damaged tissue. • Improved muscle recovery • Increased muscle strength and lean body mass • Increased muscle performance • Requirements: 0.8-1g/kg/day. • For strength and endurance athletes: 1.2-1.7g/kg/day. • Regular gym goer-may need slightly higher protein requirements than the sedentary. • Use Food

7. Protein Requirements • Example: 75kg male needs 0.8g-1g/kg=60-75g Protein • Chicken breast medium-40g Protein • 5oz steak-35g Protein • Small can tuna (100g)-25g Protein • Baked beans 225g tin- 9g Protein • Nuts 1oz-5 g Protein • 2 Eggs-14g Protein • 120g pot of yoghurt-7g Protein • 200mls of milk-7g Protein • HBV

8. Fat • A rich energy source but Carbohydrate has advantages-better efficiency and energy for muscle contraction. • Reduce saturated fats and substitute mono and polyunsaturated fats instead.

9. Pre-workout meals • Pre-exercise meal should be high in Carbohydrate and low in fat, 2-3hours before exercising eg: • Porridge with low fat milk and fruit • Wholegrain breakfast cereal with low fat milk, fruit juice • 2 slices wholegrain toast with peanut butter and fruit juice • 2 slices wholegrain toast with Scrambled/ poached eggs and tomato • Baked potato with tuna and salad • Chicken and salad sandwich: bread, wrap, pitta • Chilli with veg and brown rice • Stir-fry with noodles, meat and veg. • Beans on toast.

10. Pre-Workout meals cont’d • If you want a quick snack before workout eat it 1 hour before: • Yoghurt with fruit • Nuts/seeds with dried fruit • Fruit smoothie-low fat milk. • Oatcakes with peanut butter. • Slice of malt loaf. • Cereal bar

11. Post workout Nutrition • Refuel, Repair, Rehydrate • Glycogen stores are used and proteins in muscles get damaged. • Recovery meals should contain Carbohydrate andProtein. • 1.1-1.5g CHO/kg within 30-60 minutes • 20-30g HBV Protein • Recovery meals: • Tuna, Turkey (2-3ozs) sandwich/Wraps with salad/veggies • Smoothie- greek yoghurt, 200mls milk, mixed berries, • Porridge with 200 mls milk with seeds and fruit • Pitta bread with hummous, nut butters and yoghurt. • Large baked potato with beans and grated cheese • Drinks

12. Post-workout cont’d • Recovery Snack: • Large glass of milk (300mls)with banana • Yogurt drink with fruit • Milk/flavoured milk with cereal bar • Milk plus 2 pancakes • Tub of muller rice with banana • Chicken sandwich • Drinks

13. Hydration • Dehydration affects both physical and mental performance • Pre-exercise: Start well-hydrated: 1.5 to 2 litres over the 24hours before a session. • 200-400mls 30-60 minutes before. • During and after exercise: Replace fluid losses and keeping cool. Individual differences. • Develop a plan based on own sweat losses. • Replace 150% of any weight lost within 4-6 hours. Regular weights. • For example: 1 kg weight lost=1500ml fluid to replace.

14. Hydration • What to drink? • Low to moderate intensity exercise for one hour-use water. • Moderate to high intensity, prolonged exercise-use isotonic sports drinks, homemade sports drink. • Isotonic sports drinks contain sugar-therefore limit consumption to hard training /competition and large sweat losses

15. Hydration Recipe 1 Isotonic: 500ml fruit juice 500 mls water 1 g/pinch of salt Recipe 2 Isotonic: 200mls fruit squash or cordial 800mls water 1g salt

16. Hydration Hypotonic: small amounts of CHO: 2-5g per 100mls. Lucozade Hydro active, Energise sport low calorie Isotonic: 5-8g CHO per 100mls. Gatorade, Powerade, Lucozade Sport Hypertonic: high CHO content->8g CHO per 100mls-for refuelling rather than rehydration. Most sports drinks are moderately isotonic

17. Sports Supplements Manufacturing, labelling and marketing is poorly regulated. Do not use in under 18’s: Young athletes should aim to meet energy and protein needs from planned and timed meals and snacks. Creatine: Used as an energy source in muscle phosphocreatine energy pathway for high intensity bursts of activity Evidence: Safe and effective in adults when used in correct dosage and combined with strength training programme. Concerns: Weight gain, GI discomfort, little work on longterm effects. Creatine in Tennis-limited studies-no ergogenic benefit but studies needed to look at effect of muscle growth on ball speed

18. Sports Supplements Caffeine: Has been shown to enhance exercise performance and help feelings of fatigue. Dose:1-3mg Caffeine per kg. Concerns: Anxiety, sleep disturbances, increased heart rate Not for < 18s Caffeine and Tennis: Few studies-outcomes are mixed. Some evidence that dose of 3 mg per kg can help during prolonged match play.

19. Sports Supplements Whey protein: popular due to amino acid content (Leucine) for muscle protein synthesis. Evidence supports use in adults as part of muscle hypertrophy program Not for use in under 18s Range of food products with added protein-bars, milks, yoghurts. Look at cost implications. Adding protein in food form to meals/snacks can help muscle growth and recovery-provision of other nutrients also

20. Recommended Reading www.indi.ie www.ndc.ie www.safefood.eu www.irishrugby.ie Dietitians of Canada 2016, the Academy of Nutrition and of Dietetics and American College of Sports Nutrition- Position Paper on Nutrition and Athletic Performance. Nutrition for Tennis: Journal of Sports Science and Medicine 2013 June.