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Nutrition Strategies

Nutrition Strategies. Tony Lyndon MPT, CSCS, USA Level 1 Triathlon Coach. Peak Performance. What does it take to achieve peak performance?. Athlete Assessment Plan Good Nutrition. Athlete Assessment. Training history Injury history: PMH (Breathing problems, orthopedic problems)

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Nutrition Strategies

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  1. Nutrition Strategies Tony Lyndon MPT, CSCS, USA Level 1 Triathlon Coach

  2. Peak Performance • What does it take to achieve peak performance?

  3. Athlete Assessment • Plan • Good Nutrition

  4. Athlete Assessment • Training history • Injury history: PMH (Breathing problems, orthopedic problems) • Strength: is there urgent need • Flexibility: is there urgent need

  5. Plan • Seasonal layout of events and the training leading up to those events

  6. Periodization • Macro: Yearly Training Plan • Micro: Monthly>Weekly>Daily

  7. Training Components • Base: Building fitness & technique (12-16wks) • Build: (12-16 wks) • Peak or Race • Transition

  8. Nutritional Periodization • Concept introduced by Bob Seebohar RD. • Old ways of thinking that nutrition is only important a few days or week prior to, during and immediately after your event are just that old!

  9. EAT TO TRAIN • Your nutritional program should support your training so that you are able to train efficiently and effectively and improve your health and performance • To create a positive physiological response your nutrition must support your body’s energy needs. • As the training plan progresses there is a change in volume and intensity that requires a change in nutrition.

  10. Consequences of Poor Plan & Poor Nutrition • Injury: Causes- 1) Repetitive nature of sport 2) Poor Technique 3) Poor Strength & Flexibility Common Injuries 1) Shoulder joint 2) Low back

  11. Overtraining *Overload- a planned, systematic and progressive increase in training with the goal of improving performance. *Overreaching- unplanned, excessive overload in training without adequate rest. Poor performance is observed in training and competition. *Overtraining- untreated overreaching that results in chronic decreases in performance and impaired ability to train. This may require medical attention.

  12. Signs of Overtraining • Decreased performance • Loss of coordination • Prolonged recovery • Elevated AM heart rate • Headaches • Loss of appetite • Muscle soreness • Gastrointestinal disturbances • Repeated bouts of illness • Depression • Difficulty concentrating • Apathy

  13. The nature of your sport requires scheduled recovery in order for the body to repair itself and become stronger. (Overload principal) • Proper nutrition will help you to avoid the pitfalls of hard training and help in creating a better athlete.

  14. Nutrition Today • What did you eat before practice? • Did you drink any water before practice? • Did you eat & drink during practice? • What did you eat after practice?

  15. The Six Essential Nutrients • Carbohydrates • Protein • Fat • Water • Vitamins • Minerals

  16. Training vs Racing • Race day nutrition is very important • Training nutrition is where your nutrition plan is most important

  17. Challenges of Training Nutrition Plan • Nutrition during school day • Practice time

  18. Ideal Fueling for Practice • Large meal consumed 3 hrs prior to training • Fluid intake of 17-20 oz 2 hours prior to training • Carbohydrate intake during practice of 30-60 grams(120-240calories) per hour of practice • Fluid intake of 7-10 oz every 15-20min, include sodium. • Protein intake (products 4:1 7:1 ratio) • Fluid intake of 20-24 oz for every pound of weight loss, include sodium. • Carbohydrate intake of 1-1.2g/kg within 30 minutes of training • Protein intake of 6-20 grams within 30 minutes of training

  19. Daily Nutrition Needs During the Base Phase • Carbohydrate: 5-12+ g/kg • Protein:1.2-1.7 g/kg • Fat:.8-1 g/kg • Fluid: enough to produce straw-colored urine

  20. USAT Youth Athlete Elite Potential • For athletes 9th-12th grade • Swim Test: 25 yard pool; completion of 500 yards in low 5 min. 25 meter pool completion of 400 meters around 4min and 30 seconds • Run Test: completion of 1 mile in the low 5 min range.

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