SPORTS NUTRITION 25 NOVEMBER 2013

1. SPORTS NUTRITION 25 NOVEMBER 2013

2. Objectives •      To provide basic nutrition information on how athletes nutritional needs differ from normally active people. •      To provide an awareness of current challenges when dealing with athletes •      To discuss the principles of : –    Training Diets –    Pre-Competition

3. Why Are Good Nutritional Practices Important For Athletes? • Enhances Training and Competitive Performances •     Provides Adequate Nutrients For Recovery Between Sessions •     Maintains Good Health •     Sustains Growth & Development

4. “A Proper Diet Can’t Make An Average Athlete Elite, But A Poor Diet Can Make An Elite Athlete Average”

5. What Are The Issues? •      Energy – Macro Nutrient Intakes For Various Sports – Do They Differ? •      Hydration – does it affect performance? •      Timing – When should athletes eat/drink?

6. What Is Important To Know When Working With Athletes? Training Programmes: –   Intensities –   Types of Workouts –   Duration Races/Competitions: –   Length (distance/time) –   Intensity –   Frequency (# of events/day)

7. Why Use Canada’s Food Guide? -helps to ensure getting sufficient nutrients

8. Carbohydrates •     Primary fuel source for most groups of athletes •      Primary fuel source for endurance athletes is fat but limiting fuel source is carbohydrate

9. CARBOHYDRATE HOW DOES YOUR BODY USE IT? Carbohydrate (most important energy source for exercise) GLUCOSE Circulates in the Stored as glycogen Excess is blood to provide in muscles and liver converted to energy to cells fat

10. Effects of Diet on Muscle Glycogen Content Carbohydrates –How Much Do Athletes Need? •    Endurance Athletes & Athletes Who Train Exhaustively On Successive Days –60-70 % of total energy–If consume high energy diets then need 7-10 g/kg/d •      Recreational Athletes & Most Active People – 55-60 % of total energy •      Strength Athletes - ~ 55–65% of total energy –   Depends on Training Schedule

11. CARBOHYDRATESWhat Are The Foods Sources? Grain Products Vegetables and Fruit Meat & Alternatives Milk Products Extras

12. FATWhy Do We Need It? •      Provides Fat Soluble Vitamins (A,D, E, K) •      Supplies Essential Fatty Acids •      Taste •      Aids With Satiety •      Energy Dense (9 kcals/gram) •      Less Efficient Energy Source (Requires more Oxygen) •      Primary Fuel Source For Endurance Athletes

13. FAT Where Do We Get It? •      Naturally Present In Many Foods –   Hidden vs Added Fats •      Majority Of Fat In Diet From Fats & Oils –   i.e. Butter, Margarine, Salad Dressings, Sauces

14. Use Added Fat With Caution FATHow To Reduce Intake •      Choose Lower Fat Foods   i.e. Leaner meats, lower fat dairy products, low fat salad dressings •      Trim Fat From Meats, Skin From Poultry •      Prepare Food Without Adding Fat •      Choose Appropriate Serving Sizes •      Avoid Adding Fat When Possible   i.e. butter, margarine, gravy, mayonnaise, sauces

15. Protein Recommendations DRI –   0.80 grams/kg body weight/day Athletes: –   Strength: 1.4-2.0 grams/kg body weight/day –   Endurance: 1.2-1.6 grams/kg body weight/day

16. Protein Recommendations Can You Consume Too Much Protein? No Adverse effects have been reported for Healthy Athletes when Protein intakes are <2.0 g/kg BW/day

17. Protein Content of Foods Protein Intakes How Much Do Athletes Need? Example •      80 kg Male •      Normally Active: 0.80g/kg BW/day~ 64 grams/day •      Strength Athlete: 1.4-2.0g/kg BW/day ~110-160 g/day •      Endurance Athlete: 1.2-1.6g/kg BW/day ~ 95-130g/day

18. How Much Do Athletes Need? The Importance Of Water Approximately 60% of the Body is Water •      Water Assists in the Digestive Process & Elimination of Waste Products •      Major Component of Blood •      Acts as a Coolant for Working Muscles & Maintains Normal Body Temperature

19. Dehydration •      Starts When fluid Loss Exceeds 1% of Body Weight •      Symptoms: –   Headache –   Irritability –   Fatigue Impact of Dehydration Replacing Fluids During Activity •      Thirst is not a Good Indicator •      Water is Best Fluid if Activity is Under 1 Hour •      Activities > 1 hour would benefit from a carbohydrate source (6-10% CHO) •      Cool Fluid in Small Volumes •      Drink ~ 125 ml every 10-20 minutes

20. Fluid Losses Experienced During Training •      Athletes typically only replace 30-70% of sweat losses during a training session •      Therefore, athletes are moderately dehydrated post-exercise •      Continued fluid loss in recovery phase:    Sweat    Urine production Goal: •      Replace fluid lost during training prior to next event

21. How Much Should You Drink? Current Sport Nutrition Guidelines: Replace 100% of fluid lost in training Does not account for fluid losses in the recovery phase: •      Sweat •      Urine Production

22. Is Plain Water Enough? Recommendation: •Athletes experience >2% loss of body weight from dehydration •      Consume ~150-200% of volume lost •      Fluid should contain sodium •      Also consume some foods containing sodium post-exercise •      Recommended levels of sodium: 50mmol/Litre •      Sports Drinks: 10-25 mmol sodium/L Remember: •      When selecting a fluid for re-hydration, the fluid has to be palatable to the athlete. This has been shown to increase fluid consumption

23. Fueling After Action Replace: –   Water –   Glycogen Stores –   Electrolytes - Plenty of Fluid -1.5 litres of fluid for every kg weight loss - Carbohydrate –   Within 2 hours after activity –   Fruit, juice, crackers, bagels, lower fat yogurt –   Ensure a full meal with adequate intake

24. REFUELING OPTIONS PRE-COMPETITION MEALS •      Assume a Sound Training Diet Has Been Consumed •    Replace Liver Glycogen Stores That Have Become Depleted Over Night

25. Pre-Competition Meals Purpose: •      To Prevent Hunger During the Competition •      To Assist with Adequate Hydration •      To Increase the Physical & Psychological Comfort of the Athlete

26. Pre-Competition Meals Timing 2-4 hours before event to allow adequate digestion •      Meal Size ~ 500 kcals •      Meal Time ~ 3-4 hours before •      Competition – If < 2hours before competition, smaller meal is required

27. Foods Must Be Familiar To The Athlete Pre-Competition Meals Composition: •      High Carbohydrate •      Plenty of Fluids •      Moderate in Protein Content •      Low in Simple Sugar Content •      Low in Fibre and Fat •      Low in Salt & Caffeine

28. Nutrition Does Impact Performance!