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Ms Jeni PearceHead of Performance Nutrition
High Performance Sport New Zealand
Auckland
12:00 - 12:30 Key Points on Sports Nutrition
Sports Nutrition101:
Recommendations for the
non elite athlete
Jeni Pearce
Performance Nutritionist
High Performance Sport NZ
GP Conference June 2018
Common Questions
I think my son/daughter/grandchild/niece/nephew needs supplements, what do you recommend!
My child/teenager is always hungry
Should my active child/teen use sports drinks
Are energy drinks safe for all athletes
Should my talented child take iron tablets as they are tired all the time
I don’t believe in protein powders – what food can I give my young athlete
Can extra eating make my young athlete grow faster and gain more muscle
As a masters athlete what supplements can I take
I train a lot how much to protein should I eat
I started a gym programme for my weight/Cholesterol level – what supplements can I take
I am exercising and not loosing weight but my clothes are looser
How much more wince can I drink if I exercise?
How much caffeine is safe for my teen to consume before an event
What about fasting?
Should my 10 year old child make weight?
The advice for the non athletic population can
not always be directly translated to the active
individualThese include -
High fibre diets
Low sodium intakes
Reduce CHO intake
Avoid sugar
Water only to drink
Avoid snacking
Eating before bed
Not eating after 6pm
Vegan or flexitarian eating (no meat May)
Advice for chronic conditions – CVD, DM, HT,
Restrictive diets for weight loss
Focus on body weight rather than body composition
Key areas Amount of training
Level of athlete
The sport context
Total Energy Intake
CHO needs
Protein needs
Fluids and hydration
Nutrients – calcium
Nutrients – Iron
Nutrients – Phytochemicals
Omega 3 fats
Sleep, sun exposure, iodised salt
Immunity – good hygiene habits
Young and developing athletes
Teenagers are not elite athletes
but talented young individuals
who need to train and develop
skill sets
Supplements are not needed as
more benefits to performance
will come from training and
good coaching (skill, technique,
practice, sleep & recovery)
Supplements are not a shortcut
to training – their impact is only
very small
1-3% evidenced
supplementation use has
impact
Use of high CHO, and/or
protein intakes and fluids
in training and recovery
Fundamentals of energy
and nutrient intake: CHO,
Protein and Fat, nutrient
timing
Build a strong foundation
in training. There is no
substitute for hard training
and doing the hard yards
Sports Nutrition for the non
elite athlete Focus on fuelling for the work required (are they eating
enough and often)
Age changes needs for energy (Puberty, phase of training –every week can be different with endurance phase, strength and power phase alongside skill and technique sessions
Aging alters (reduces) digestion and GI absorption of nutrients
As we age protein needs increase, especially in elderly
Wider variety of foods needed with age (often become more limited)
Young athletes need more fuel for growth in addition to daily living and training
Work and education schedules can negatively impact intake
Ability to cook, self select food
Parent are the gatekeepers of the pantry – keep them involved as athletes can’t eat food that is not there
Insufficient
Energy (LEA:
low energy
availability)
Lack of total fuel hinders recovery, repair and blunts the adaptation changes that should occur with training
Hunger is common in teens who need to meet the needs for growth and training
Masters athletes have disposable income they are willing to spend on advice, equipment, travel and products
Adequate energy to meet the needs of daily life, training and growth will provide a range of nutrients
If request is about fatigue check food intake carefully (low total energy, low CHO intake, poor iron intake, and dehydration could all be factors)
Has concerns for hormonal status (females estrogen, males testosterone), bone health and fertility
Low thyroxine may be linked to LEA
Water or
Sports
Drink?
It
depends
…….......
Sports
Drink or
Water?
It
depends
………….
Training age athlete
Rules of sport
Intensity and if fuel provided during (gels, food)
Environment and sweat rates
Pre event/training and Recovery strategies
Length of event
Type of athlete – youth, masters, elite
Training goals - low CHO adaptation, train low
next session
Milk: the new sports and recovery drink
Food First
Approach
Protein needs RDI protein is 0.8-1g/kg/d
Athletes recognised 1.2g/kg/d
Today elite athlete: 1.6g-2.2g/kg/d
63kg = 100g/d to 140g
85kg = 136g/d to 190g
Aim for 8-10g of essential amino acids per meal for elite
Sleep is the longest negative protein balance period of
time – now suggesting 0.5g pre sleep/kg (60g)
Who may benefit from more protein
Vegetarians – quality and quantity (creatine intake)
Elderly 70+ (older more resistance to protein synthesis and
lower intakes)
Periods heavy training
Exercise
& Timing
of
protein
feedings
Milk contains:
Fluid
Carbohydrate (lactose)
Sodium
Chocolate milk has added CHO and
highly appealing flavour profile
Popular
Readily available
Plain or flavoured
Can be added to other foods – porridge,
custard
Presence of a range of ‘diets’ or new eating
behaviour trends
Vegan
Flexitarian (or the new semi
Omnivore)
Sustainable eating
Clean Eating – Unprocessed
food, avoidance of additive
and preservatives
Raw food - some nutrients are
more bioavailable when
cooked
Orthorexia – Healthy eating so healthy it becomes unhealthy
ARFID – Avoidant Restrictive
Food Intake Disorder
FOMO – Fear of Missing Out
Clean Eating:
Flexitarian
ARFID: Avoidant Restrictive Food
Intake Disorder
Previously known: selective eating disorder
A type of eating disorder as well as feeding disorder
o Consumption of certain foods is limited based on:
o food's appearance
o smell, taste, texture,
o brand, presentation, or
o a past negative experience with the food.
Diagnostic and Statistical Manual of Mental Disorder (DSM-5) renamed and broadened the diagnostic criteria
http://www.nzeatingdisordersclinic.co.nz/new-page/
https://www.adolescenthealth.org/SAHM_Main/media/sahm2015/Speaker%2
0Handouts/Wednesday,%20March%2018/K-Katzman_Everything-You-Wanted-
to-Know-About-ARFID.pdf
Supplements
The supplement programme is designed to
(1) minimize the risks of an adverse analytical finding,
(2) provide education to athletes,
(3) support the training environment and athlete performance, and
(4) provide a duty of care which includes:
(a) clinical nutritional support e.g. (nutrient deficiencies e.g. iron),
(b) avoiding adverse reactions (e.g. food allergies) and
(c) undesirable practices (e.g. inappropriate doses)
which could negatively impact health and performance
FMI: See Sunday sessions 8.30 and 9.30
https://hpsnz.org.nz/journal-entries/choosing-dietary-supplements/
Key summary paperOn line courses:
https://www.otago.ac.nz/humannutrition/study/distance-learning/index.html
ACSM
Information & key resources
Dietitians.org.nz – find a local dietitian
Sports Medicine New Zealand
NZ Nutrition Foundation
NZ Heart Foundation
HPSNZ journal Supplements
Performance Nutritionist or Sports Nutritionist (look at qualifications)
ACSM American College of Sports Medicine position papers
Sportsdietitians.com.au
AIS sports nutrition – Australia
Drug Free Sport NZ
NZ Beef and Lamb: Iron handout
Summary Food First
Timing of eating around training
Total Energy matters
Water and/or sports drink
Training and Competition schedule
Training age
Exercise/event intensity
Environment- hot v cold v humid
Glass of milk before bed
Hunger is normal for teens & young
athletes who train hard
Watch for low energy availability
Ask key background
questions
Know the training level and
experience of the athlete
Identify the training age and
level of competition e.g. fun
run to master competition
Monitor iron status
Seek support
Remember