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Eating for Competing

Eating for Competing. Dr Helen O’Connor Department of Exercise and Sport Science University of Sydney NSW Institute of Sport. Overview of the Presentation. A healthy diet Pre-event meal During the event Recovery Common questions. Nutrition Basics Checklist.

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Eating for Competing

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  1. Eating for Competing Dr Helen O’Connor Department of Exercise and Sport Science University of Sydney NSW Institute of Sport

  2. Overview of the Presentation • A healthy diet • Pre-event meal • During the event • Recovery • Common questions

  3. Nutrition Basics Checklist • Varied and balanced diet →good health • Carbohydrate →energy & recovery • Moderate to low in fat →health • Adequate protein →grow & muscle • Adequate fluid →hydration • Regular meals →energy & concentration

  4. Carbohydrate the Key to Energy & Recovery • Stored as glycogen • Important energy source • Limited body stores • Improves endurance, concentration and recovery

  5. How Much Carbohydrate do I Need? Activity g carb/kg/day Couch Potato 4-5 1 hr light exercise 5-6 1-2 hours medium-light 6-7 2 hours medium exercise 7-8 3-4 hours medium-hard 8-9 Crazy people (ultra-endurance) 10

  6. Low GI Foods Produce Higher Satiety Rice cakes of identical appearance, energy content, nutrition composition P<0.05 P<0.01 P<0.01 Holt & Brand-Miller Appetite 1995

  7. Glycaemic IndexBreakfast Cereals Glycaemic Index

  8. Glycaemic IndexBreads Glycaemic Index

  9. Glycaemic IndexFruit Glycaemic Index

  10. Glycaemic IndexVegetables Glycaemic Index

  11. Glycaemic IndexLegumes Glycaemic Index

  12. Glycaemic IndexPasta Glycaemic Index

  13. Glycaemic IndexRice Glycaemic Index

  14. Glycaemic IndexSugars/Confectionery Glycaemic Index

  15. Case Study Mark: Cricket Umpire Weight: 85 kg (ideal weight 70 kg) Work: Office job Umpire: Once a week on Saturday Carbohydrate needs: 5 g carb/kg/day Daily needs: 70 x 4 = 280 g carb/day 30 g fat/day 1,500 kcal (6,300 kJ)/day

  16. Easy Carbohydrate Counter Food Carbohydrate (g) Bread (1 slice) 15 1 small box breakfast cereal 20 Fruit (1 average piece) 20 1 medium potato 15 1 cup cooked rice 50 1 cup cooked pasta 35 1 carton yoghurt (200 g) 25 300 ml milk 15

  17. Case Study - Mark Food Consumed Carbohydrate (g) 2 servings of cereal 40 Bread 4 slices 60 Fruit 3 pieces 60 Milk 15 Rice/Pasta/Potato 50 Mixed vegetables 50 Total 275

  18. Breakfast 2 Cups Cereal Milk 150 ml Fruit Juice (1 fruit) Carbohydrate: 70 g

  19. Lunch 2 salad sandwiches (grain bread) with lean meat, cheese, fish or egg 1 piece fresh fruit Carbohydrate: 75 g

  20. Dinner Lean meat, chicken, fish Potato (2) or Rice 1 cup cooked (basmati or Doongara) or Pasta (1 cup) Vegetables 3-5 types Fresh fruit Carbohydrate: 120 g

  21. Smart Snacks • Fresh fruit • Fruit yoghurt • Wholegrain toast (little spread) • Fruit toast (little spread) • 8 vita-weet with light cheese • Low fat milk smoothie • Bowl wholegrain cereal with light milk • Low fat vegetable soup Low GI carbs with lean protein for maximum satisfaction

  22. Nutrition Essentials 1-2 Treats/ week

  23. Fat the Hidden Opponent Too much fat can: • Replace carbohydrate • Delay digestion • Increase risk for body fat gain • Heart and other health problems in later life

  24. Reducing Fat Intake Decrease added fats

  25. Reducing Fat Intake Remove fat from meat and skin from chicken

  26. Reducing Fat Intake

  27. Reducing Fat Intake

  28. Reducing Fat Intake

  29. Protein • Requirements about 0.75 g/kg/day • Most Australians already eat twice as much as they need • Lean protein can help you to feel full

  30. Weight Gain Risk Factors • Desk job • Family history • “Off” or “Holiday” seasons • Eating on the run • Fast food, snacking • Grazing ?? • Other...

  31. Why Low CHO Diets? • Popular at present • Claims for substantial weight loss • Against traditional nutrition principles • Safety, effectiveness, performance? • Public frustrated with weight loss

  32. Popular Lower CHO diets Older Diets Newer Diets Dr Atkins Diet Sugar Busters Stillman’s Diet CHO Addicts The Drinking Man’s Diet Protein Power The Scarsdale Diet The Airforce Diet

  33. Ketogenic Diets • Dr Atkins Prototype • Switch from glucose to fat or starvation metabolism • Lean mass spared?

  34. RCT Low CHO Diet for Obesity Foster et al NEJM 2003

  35. RCT Low CHO Diet for Obesity P=0.27 *P=0.002 *P=0.03 Foster et al NEJM 2003 Base values carried forward for drop-outs

  36. Fluid Replacement • Drink regularly • Thirst is a poor indicator of needs • Dehydration of only 1% of body weight can decrease exercise performance • Start each session well hydrated • Replace fluids during and after each training session

  37. Drink-Up • Drink 300-500 ml 30 min prior to umpiring • Drink around 250-500 ml over session • Use weight before and after exercise to approximate fluid losses • Each kilogram = 1 L sweat • Replace 1.5 times fluid loss to rehydrate after the session

  38. Benefits of Sports Drinks • Superior hydration • Enhanced fluid consumption • Carbohydrate replacement • Electrolyte replacement • Delay fatigue during exercise

  39. Blood Gut Lumen Intestinal Uptake G G s s G s G G G G s Sports drink Water

  40. Flavouring & Cooling a Solution will Increase Voluntary Consumption by Workers Warm Water (15C) Cool Water (5C) Cool Flavoured Water (citrus) 0 1000 2000 3000 4000 Average fluid consumption over 6 hour period (ml) during moderate work at 400C Hubbard RW et al., 1984.

  41. Energy Drinks Drink (/100 ml) CHO (g) Na (mg) Caffeine (mg) Black Stallion 10.8 46 32 Lift Plus 11.7 19.8 17.4 Lipovitan 10.4 12 16.8 Professor Heads 14.1 11.7 32 Prof Heads (Brain) 13.2 11.4 32 Red Bull 11.2 80 32

  42. Energy Drinks Drink (/100 ml) CHO (g) Na (mg) Caffeine (mg) Red Eye (Classic) 14.8 <0.1 10 Red Eye (Xtrm) 14.8 <0.1 10 Red Eye (Gold) 15 <0.1 10 Red Eye (Platinum) 11.3 <0.1 10 Upper E 12 <5 - V 11.2 97 20 Average 12 24 20.2 ACSM Guidelines 4-8 50-70 -

  43. Competition Strategies

  44. Pre-Event Meal • 2-4 hr prior • High in carb • Low in fat • Moderate protein • Moderate fibre • Adequate in fluid • Familiar and tested

  45. Staying Cooled and Fuelled • Check fluid intake • Check body weight • Monitor urine volume & colour • Replace fluids and energy regularly

  46. A Recipe for Recovery Carbs and fluids immediately after exercise

  47. 20 Immediately after exercise 15 Two hours after exercise Glycogen Synthesis ( mol/gm wet wt) 10 5 0 4 0 - 2 2 - Recovery Time (hr) Muscle Glycogen storage in the vastus lateralis muscle during the first and second two hours of recovery when carbohydrate was consumed immediately after exercise or two hours after exercise. Adapted from Wheeler et al., 1989

  48. How can I Speed up Recovery? • Eat carbs immediately after exercise • Consume approximately 1 g per kilogram for first hour • Follow with a high carb meal • Liquid carb sources can be useful

  49. Useful Resources • www.ais.org.au/nutrition (links) • www.sportsdietitians.com • www.coachesedge.com • www.gssi.com • www.msse.org (scientific) • Books available from Sports Dietitians Australia (see site above)

  50. Common Questions

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