PERFORMANCE NUTRITION A FOOD FIRST APPROACH Presented by Dan Larmour

1. PERFORMANCE NUTRITION A FOOD FIRST APPROACH Presented by Dan Larmour Academy Camp - 20th May 2017

2. AREAS TO BE COVERED • The fundamentals • Performance plates • Portion Sizes • Top of the Shops • Food Labelling • Immunity strategies • What if your athlete gets ill? • Questions!

3. WHAT GOOD NUTRITION CAN DO… • Support a healthy immune system • Provide fuel for optimal performance • Improve strength, speed, endurance, concentration & co-ordination • Support optimal body composition • Optimise your recovery

4. CONSEQUENCES OF POOR NUTRITION • Lack of energy • Reduced concentration • Increased risk of injury and illness • Slow recovery from training & competitions • Increased Fat:Muscle ratio • Inhibit training adaptations

5. FUNDAMENTALS Food First! Food First!

6. FUNDAMENTALS HYDRATE

7. 1. FUEL HYDRATE

8. 1. FUEL - Carbohydrates Provide energy for muscles, brain & immune cells. Fuel and recovery from strategies. Slow and fast release of energy. Base quantity on intensity and duration of training/competition & individual goals. z

9. 2. RECOVER HYDRATE

10. RECOVER – Protein Muscle growth, repair and maintenance. Recovery from training and matches. Long term adaptation. Pulsing routine throughout the day

11. How Much Protein Does a Swimmer Need? Body Mass (kg) MINIMAL DAILY REQUIREMENT X 1.6 X 1.6 60 90g Protein Divided into regular portions of ~ 20g

12. What does 20g of Protein look like?

13. PROTEIN ‘PULSING’ ROUTINE 0 +3h +6h Time (h) Promotes optimal growth and recovery Night-Time protein crucial!

14. When are the most important times to Consume Protein? 20g Protein: • With Breakfast • Within 60 mins post-intense pool session and especially after an S&C session.  • Before Bed!

15. A day of Protein: Example

16. 3. SUPPORT HYDRATE

17. 3. SUPPORT – Micronutrients Fruit & veg provide micro-nutrients, carbohydrate and fibre. Support immune and digestive system Good fats vital for body processes and absorption of key vitamins. Enhance nutrient delivery.

19. PORTION SIZE GUIDE Carbohydrate Protein Vegetables 1 cup 1 cup (80g) 70-80 g

20. PORTION SIZES Protein Vegetables Vegetables Vegetables Protein Protein Carbohydrate Carbohydrate Carbohydrate HEAVY TRAINING EASY Training Day/Rest HARD Training Day REST DAY MODERATE TRAINING MODERATE Training Day

21. PERFORMANCE PLATE - REVIEW SUPPORT Fruit & Vegetables “Colours of the rainbow” RECOVERY Protein & Healthy Fats - Needed for growth & repair RECOVERY SUPPORT HYDRATE FUEL FUEL Carbohydrates - Energy for the body

22. 4. Hydration

23. How to check Hydration Status?

24. How to check Hydration Status?

25. How to check Hydration Status?

26. How to REHYDRATE? Drink Body Weight Lost in Sweat X 1.5 (ml) Post Training

27. Home-Made Hydration

28. PUTTING IT INTO PRACTICE

29. Pre Training (2-4 Hours Pre) • Moderate in carbohydrates • Easy to digest protein • Low in fibre • Low in fat • Include fluids with meal • E.G. Porridge, Berries, Greek Yogurt, Nuts

30. Pre Training (60 Mins Pre) A moderate Carbohydrate snack 60 min before can optimise energy levels, and helps reduce the risk of dizziness/faintness during training • This may be 1st breakfast for early morning training sessions. • E.G. 3 Scrambled eggs on a Wholemeal Muffin and an Apple

31. Post Training/Race Recovery The Four ‘R’ s of Recovery • Refuel the body with carbohydrates • Repair and build muscles with protein • Rehydrate with water (+electrolytes) • Reinforce immune health with fruit and vegetables Within 30-45mins This is the Window of opportunity where nutrition has its greatest effect!

34. FOOD LABELLING How to pick the best products

35. NUTRITIONAL INFORMATION • It can be confusing when a manufacturer states the nutritional content per portion or per serving; everyone has a different idea of what constitutes a portion size. • Where nutritional information is given on a label, it must show the amount per 100 g or 100 ml. • However, it should be noted that larger than 100 g or 100 ml portions are typical • e.g. a 330 ml can of cola.

36. TRAFFIC LIGHTS

37. Nutritional Information • When nutritional information is given on a label, it may show values per portion but must show the amount per 100 g or 100 ml of each of the following: • Energy (kJ and kcal) • Protein (g) • Carbohydrate (g) • Fat (g) • It may also provide information on the following: • Sugars (g) • Saturated fat (g) • Salt and/or sodium (g) • Fibre (g) • If a particular nutritional claim has been made, the amount of that nutrient must be stated.

38. What Does That Mean?!

39. WHAT DOES THAT MEAN…. Use by / Best before Don't use any food or drink after the end of the "use by" date on the label, even if it looks and smells fine. "Best before" dates are about quality, not safety. When the date is passed, it doesn't mean that the food will be harmful, but it might begin to lose its flavour and texture. No added sugar This means that no sugar has been added to the product. However, the product may still contain an artificial sweetener; or may contain ingredients such as fruit, which contain natural sugars.

40. WHAT DOES THAT MEAN…. Low Fat A claim that a food is low in fat may only be made where the product contains no more than 3g of fat per 100g for solids or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semi-skimmed milk). Unsweetened This means that no sugar or artificial sweetener has been added. However, the product may still have a high sugar content due to naturally occurring sugars found in fruit or milk. Light/Lite A product with this title must be at least 30% lowerin a typical value of the product, such as fat, sugar or salt. For example, compare the fat content of a ‘standard’ packet of crisps and the fat content of a ‘light’ packet.

42. YOGURTS? High in Sugar Highly Processed Low in Protein

43. YOGURTS Great choice now of high protein yoghurts which are great as a snack or for post training recovery. Choose natural Greek/Icelandic and add your own fruit and nuts 2 1 4 3 5 Total 0% SKYR Danio Arla Protein Liberte Greek Yoghurt Icelandic style yoghurt. Natural Yoghurt Low Fat Soft Quark Greek Style Natural Yoghurt

44. NUT BUTTERS? Includes added Oils and Sugars

45. NUT BUTTERS A popular choice for an easy on the go snack to have on a banana, apple or rice cake. Choose a variety that has less ingredients & also no added sugar. 1 2 3 4 5 Whole Earth Meridian Wyldsson Pip & Nut Wyldsson Peanut Butter. Crunchy or smooth varieties. No added sugar Cashew Butter. No added palm oil, sugar or salt Crunchy nut & seed butter. Almond Butter. Chilli & smoked paprika. Savoury nut butter, with a nice bit of heat

46. BREAKFAST CEREALS? Unsatisfying/Energy Crash High in Sugar Highly Processed

47. BREAKFAST CEREALS Most cereals are loaded with refined sugar and aren't beneficial to training. Stick to oats or wholegrain cereals, with no artificial ingredients, or make your own granola! 2 3 1 4 5 Porridge Weetabix All-Bran Dorset Cereals Shredded Wheat

48. SNACK BARS? Processed, High in Sugar and Fat – a glorified Chocolate Biscuit!

49. PRE TRAINING SNACK BARS These differ from post training snacks as have higher carbohydrate intake in preparation for fuelling for training. 4 1 2 3 5 Belvita Nature Valley Jordans Nakd Eat Natural Honey And Nuts Biscuits Crunch. Oats & Honey Frusli Blueberry Burst Cocoa Orange. Fruit and Nut based Brazil & Sultana

50. POST TRAINING SNACK BARS Its always handy to have a few bars in your bag for post training or when your hungry. These bars are higher in protein and have higher nutritional value than most other cereal bars. 1 2 5 3 4 KIND Nature Valley 9BAR Jordans Eat Natural Chocolate Nuts & Sea Salt Protein. Peanut & Chocolate ORIGINAL. Seed based bars Absolute Nut Bars PROTEIN PACKED.