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Nutrition for Training & Performance
Adrian Campbell
IOC – International Scientific Consensus
“… Diet significantly influences athletic performance. An adequate diet, in terms of quantity and quality, before, during and after training and competition will maximise performance……”
Feb 1991, Lausanne, Switzerland
Swimming energy systems
50m max vs. 5k aerobic set…
Fuel for Exercise
The fuel mixture that powers exercise generally depends on the intensity and duration of effort, and the exerciser’s fitness and nutritional status.
It is nutrition that fuels the body to perform movement and exercise.
The energy systems Event duration (s)
Intensity Energy System Recovery Fuel
< 6 Max PC Slow PC
6-30 Very high ATP and Anaerobic
Slow PC, CHO
30s – 2min High Anaerobic Slow CHO
2-3min Moderate Anaerobic & Aerobic
Moderate CHO
3min + Moderate – low
Aerobic Fast CHO, Fats, (protein)
All training / racing comes back to the basics of the energy systems. All systems deliver energy to the body, all deplete, all recharge. Sports nutrition is about fuelling these systems to allow you to perform
Energy Provision during exercise
• CHO and fats are the principle fuels for muscular contractile activity – Protein supplies <10% of energy
• The rate and duration at which CHO and fats deliver this fuel is variable.
• The body’s fat reserves are relatively large • The body’s carbohydrates reserves are limited and
can maintain moderate intensity exercise for ~60-70 mins
• The body metabolises a mixture of fuels for providing energy to working muscles
How do I provide that energy?
CHO, Fat, Prt GI
Timing refueling
How often should you eat?
0
1
2
3
4
5
6
7
8
9
glu
cose
(m
mo
l.l)
time 7am 7pm
1pm 12pm
0
1
2
3
4
5
6
7
8
9
Glu
cose
(m
mo
l.l)
Time 12pm 7pm 1pm 7am
Snack 10am Snack 4pm
CHO – provides energy Protein – fixes you
Carbohydrate
• Energy Source
– Vital for high intensity training
• Protein sparing
• Metabolic primer
– CHO primer for fat metabolism
• Fuel for the central nervous system (CNS) and red blood cells
CHO - basics
Complex/starchy CHO
Fast release, slow duration
Slow release, long duration
Simple / sugar CHO
Glycemic Index (GI):
• GI – ranks carbohydrate foods by the effect they have on blood glucose levels
• GI based on glucose being 100
• High GI – a big effect on blood glucose (and insulin) – the energy is broken down rapidly during digestion
• Low GI – only small fluctuations in blood glucose. Slow released energy
GI foods and athletes:
• Low GI: <55
• Med GI: 56-69
• High GI: >70
• High GI v Low GI - What’s right for athletes ?
• Many limitations with GI classification!!
Carbohydrate
• Sports drinks / jelly sweets
• Jam / honey on bread / crackers
• Bananas / dried fruit / jaffa cakes
• Energy bars / cereal bars / malt loaf
• Potatoes / bread / cereal
• Pasta / lentils / oatmeal
Simple
Complex
Type of carbohydrates
Fast
Slow
Energy Release
How much should I eat?
• Technically 4.5 – 9 grams/kg body weight – dependent on training volume
• You can only store ~60-70mins of glycogen – Eat/drink during
training??
• Eat/drink to suit the event. – Intensity/duration
How much?
• ~300-400cal/hr swimming
Food Calorie content
Banana 105
Small bowl of pasta (140g)
300
Bowl of cereal (56g)
200
Cereal bar 130
Sandwich 250+
2 x toast 144
Jaffa cakes (6) 180
Gel 110
Protein – fix me!
• Role to repair and regenerate tissue cells
• Animal vs. vegetable?
• Mixed source is best to get your amino acids.
• Increased need during growth and heavy training
• Timing of protein intake is important to recovery
How much? What?
• Sedentary individual 0.8 to 1.2 grams/kg per day
• Muscle damage or higher training load 1.5 to 2.5 grams/kg per day
– Blunt hunger?
• Timing
– Training
– quantity
Animal Protein
Veggie Protein
Where does fat fit in?
• Fat intake is essential in a healthy diet
• Fat soluble vitamins (A, D, E & K)
Fat supplies about 50-80% of the energy requirement during light and moderate exercise.
Keep diets lean as the swimmer gets older
Training
Pre-, during-, post-
Blood flow
Training – what and when do I eat?
• Remember…..
• CHO – GI impact and timing
• 2-3hrs pre: Low-mid GI
• 1hr pre: all depends on gut
• Closer you get to event, rely more of fluid and small snacks
• <15mins: swimming to the other end of the world? No…. Then leave it.
• SCHOOL / time constraints
Carbohydrate
• Sports drinks / jelly sweets
• Jam / honey on bread / crackers
• Bananas / dried fruit / jaffa cakes
• Energy bars / cereal bars / malt loaf
• Potatoes / bread / cereal
• Pasta / lentils / oatmeal
Simple
Complex
Type of carbohydrates
Fast
Slow
Energy Release
Quick fuel snacks – little and often
50g Dolly mixture/jelly babies
100g Dried dates
Go Ahead twist bar
50-75g dried fruit
500mls sports drink e.g. GO
2 small handful raisins
jelly
100g dried figs
nutri gain cereal bats
3 x jaffa cakes
1 x ripe banana
1 x Jordans Fruesli bar
Flagging in training?
• High GI. Get a hit, finish the session. Think about what you had (or did not).
Done and dusted…
• Recovery for tomorrow’s sessions starts now!
• PROTEIN & CHO !!
• 20g and low-mid GI
• Eating window
• Fluid 1.5x loss
Recovery Food – look to eat ASAP after training. Protein & carbs best
RECOVERY FOOD
Protein
(g)
Tin of Tuna 30
Yop (750ml) 21
Skimmed milk (pint) 18-20
Fat free yogurt/muller light/fromaige frais (200g) 20
Meal Supplement (e.g. Complan) 20
Frijj Milkshake (750ml) 18
For Goodness Shake (500ml) 16
Hot Chocolate (all mil) & hot cross bun and jam 15
Scrambled egg (2 eggs & milk) 15
Muller light yogurt (100g) & tracker bar 10
2x pots low fat Ambrosia custard 10
GO bar 8
Low fat rice pudding (150g) 7
Athlete Food -
http://www.ausport.gov.au/ais/nutrition
ANALYSIS per serve 4
Energy kJ (Cal) 2883 (689)
Carbohydrate (g) 92
Protein (g) 50
Fat (g) 13
Iron, Zinc, Vit C
Hydrated?
Fluid Intake.
• Depends on: – Maturation
– Activity level
– Intensity level
– Environment
– Individual sweat rates
• Fluid intake – What to drink & how much to drink
• Fluid intake MUST take priority over carbohydrate intake
• Learn to drink - small amounts and regularly
Dehydration
• Decreased cognitive perf, endurance capacity, sports perf and slows recovery
What do I drink?
• Water
– better than nothing
• Sports drink?
– Energy
– Electroyte
– Salts
– Lucozade – 33% more?
Do in competition what you have practiced in training.
Competition time….
Avoiding Illness
What’s making you ill?
• What is going to suppress your immunity? – Long hours in damp, humid environment
– Living in close quarters – school, camps, events
– Travel – poor fluid & food intake
– Poor personal hygiene
– Heavy training & fatigue
– Dehydration
– Bad diet
– Extreme psychological stress
What to do if ill? - Nutrition
• Symptoms? – Above the neck (blocked sinuses, mild sore throat) – Below the neck (chesty cough, sweats, muscle aches)
• CHO and Protein every meal • Fluid! • 500mg vit C • Fish • Pro-biotic yoghurt • 5 fruit & veg! • Brazil nuts, mixed berry? • 3 hour rule • REST
Final thoughts….
• Fuel for the event you are ACTUALLY doing
• CHO
– Fuelling, GI, timing pre-, post-, fluid
• Protein
– Timing, quantity
• ORGANISATION is crucial for success
Thanks & Questions…
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