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Performance Nutrition

Performance Nutrition. Presented By: Laura Anderson Acrobat and Combat Sport Dietitian Laura.Anderson@usoc.org. Why Nutrition?. Most overlooked edge Work with their body not against it Food is fuel Serious athletes have nutrition plans!. Daily Fueling. The 3 R’s….. Replace

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Performance Nutrition

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  1. Performance Nutrition Presented By: Laura Anderson Acrobat and Combat Sport Dietitian Laura.Anderson@usoc.org

  2. Why Nutrition? • Most overlooked edge • Work with their body not against it • Food is fuel • Serious athletes have nutrition plans!

  3. Daily Fueling The 3 R’s….. • Replace • Replenish • Repair damage

  4. “Everyday” Nutrition • Normal growth and development • Immune system • Quality of workouts • Recovery from workouts and competitions

  5. Adequate Fueling • “Recovery” Nutrition is happening all day, every day!

  6. Nutrition Throughout Training Year

  7. Nutrition Periodization • Training Cycle Needs Meet Nutritional Needs • Preparation Phase, Competition Phase, Transition Phase • The Preparation Cycle: A new beginning / The base is being built! • Appropriate phase for wt. loss goals to occur • Dial in on eating like an athlete • Easing in on sport specific training • Begin building training volume, intensity is moderate

  8. Nutrition Periodization • Training Cycle Needs Meet Nutritional Needs • The Competition Phase • Intensity is up! • Active weight loss goals should be complete • Focus on daily eating regime for energy and recovery • Transition Phase • Weight Management phase

  9. When • Immediately (shoot for 30-60 minutes) after workouts • Especially when doing >1 workout per day • Conditions within the body post-workout are optimal for recover if the proper nutrients are provided • Consuming carbohydrate & protein right after workout / event will: • Restore fuel in muscle (glycogen) • Increase synthesis of muscle protein

  10. What Makes a Good Post Exercise Food?

  11. Post Exercise Choices

  12. Factors affecting Hydration Status • Often greater dehydration threats in training then competition • Establish net fluid loss by weighing yourself before and after a session • Change in training regime is a good time to reassess your goals. • Generally about 24 oz of fluid needs to be consumed for each lb lost during training----try not to get stuck needing much more then that! It becomes a challenge and unrealistic to make up a lot.

  13. Effects of Dehydration on Physical Performance Looking at a 150 lb guy 12 lbs 6-9 lbs 4.5 lbs > 6% 4-6% 3 lbs 3 % 2%

  14. Keeping Up with Hydration Status • Monitor urine color (should be a light straw color) • Focus on fluids all day • Not just during workouts and practice • Plan ahead for airline travel! • Consume at least 8-16 oz fluid per hour of airline travel • Re-hydrate after weigh-in

  15. Keep the Doctor Away • Taking care of the Immune System • Enjoy a good range of fruits and vegetables (more color the better!) • Include Omega-3 fatty acids in the diet • Aim for recommended amount of fiber • Key: Usually the bigger variety of foods you consume the more opportunity you are giving your body to receive adequate nutrients.

  16. Competition Day • Major Goals of pre-event meal: • Finish topping off glycogen stores in muscles and the liver. • Top-up fluid levels • Leave the GI system feeling comfortable during the event---not too hungry, but not over filled or prone to upset • Leave you feeling confident and ready to perform at your best!

  17. Pre-Event Meal Tips • Experiment! • Know type, timing and amount of food that works best for you. • High fat foods can sometimes be a problem • Practice in minor competitions or a regular practice • Competition Schedule---it may be difficult to recover food and fluid levels between fights • Post-event, pre-event, and during event share an equal role… Don’t neglect opportunity to plan out an eating schedule.

  18. During Competition • Attempt to make a fuel schedule after receiving your tournament competition times • Food / drink choices should be appealing to you with adequate time to consume. • A variety off foods can be considered as long as GI distress isn't an issue.

  19. Post Competition • Post Match Recovery • Maximize recovery by following post exercise guidelines. • Remember---the first few hours are important as the body will make better use of carbohydrate at that time • Don’t rely on being able to have something at the competition venue---bring your own supplies!

  20. Fueling your body properly can provide you with a performance edge over your competitors. Don’t Miss Out!!!

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