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Sports Nutrition

Sports Nutrition. Ashleigh Brunner Accredited Practising Dietitian Personal Trainer. Food Requirements. Food requirements: Minimum 2 L of water Minimum 2,100 kj (500 calories) of food ~3 muesli bars or 2 sandwiches 2 -3 rest stops with support crew We will all be INDIVIDUAL

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Sports Nutrition

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  1. Sports Nutrition Ashleigh Brunner Accredited Practising Dietitian Personal Trainer

  2. Food Requirements • Food requirements: • Minimum 2 L of water • Minimum 2,100 kj (500 calories) of food • ~3 muesli bars or 2 sandwiches • 2 -3 rest stops with support crew • We will all be INDIVIDUAL • Try strategies out in training FIRST

  3. Pre event meals Days leading up to the event/night before • Carbohydrate • No alcohol The morning of • 2-3 hours before exercise • Moderate in protein and fibreand lowin fat • High in carbohydrate to top up your fuel stores for performance • About 1-2g/kg carbs • Low GI carbs best for sustained effort

  4. Example

  5. Nutrition during the event • Be self sufficient • Carbs are your best friend  • 30-60g per hour to sustain energy levels and delay fatigue • High GI better for snacks • Main meals shift your focus to some low GI options

  6. Examples The following foods contain ~30g of carbohydrate (majority are of a high GI for quick release energy): • 1.5 breakfast or muesli bars • 20 sakatas • 4x pikelets • 1x small white wings 97% fat free banana muffin (white flour) • ½ cup cooked white rice • 1 sachet Uncle Toby’s Quick Oats (medium-high GI, normal oats are low GI) • 1 medium potato (no skin) • 1 piece white or whole meal bread with teaspoon of jam or honey • 1 white Mission wrap with vegemite and margarine • 6x rice thins • 2x thick slices of watermelon • 3x cups cut up rock melon • 1 cup nutrigrain • 400mL sports drink (sip sports drink first followed by water to protect your teeth) • 6 Natural Confectionary Dinosaurs • 10 Jelly Beans • Sunbeam trail mix (70g) • Sports gels or bars (30-60g cho/serve) e.g. Endura, GU, PowerBar, Body Science

  7. Hydration Before the event: • Before the race and leading up to the night before, avoid alcohol • Not too much water the night before so you are up peeing all night • 200-600mL before you start to “prime the stomach

  8. Hydration During the event • 150-250mL ~ every 15mins assuming you are losing 1L/hour • Water and sports drinks/electrolytes • The colder the better • Optimal absorption • Examples • Gatorade • Powerade • Staminade • Lucozade Sport • Endura/Hydralyte

  9. Ashleigh Brunner Mob: 0410 533 213 Email: ashleigh@bodyfusion.com.au Address: 221 Longueville Rd Lane Cove 2066 Twitter: @AshleighBrunner

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