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Nutrition The Day of Competition. Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania. sport training status age gender stress levels intensity. day to day diet food during exercise fiber caffeine/high sugar content - PowerPoint PPT Presentation
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Nutrition The Day of CompetitionNutrition The Day of Competition
Ben Reuter, PhD, CSCS, *D, ATCDepartment of Health Science and Sport
StudiesCalifornia University of Pennsylvania
Eating Pre/During & GI ProblemsEating Pre/During & GI Problems
• sport• training status• age• gender• stress levels• intensity
• day to day diet• food during exercise• fiber• caffeine/high sugar
content• hydration• hormonal changes
(digestive)
Purposes Pre ExercisePurposes Pre Exercise
• prevent hypoglycemia (low blood sugar)
• settle stomach
• top off glycogen stores/blood glucose levels
• calming effect
Pre- What to EatPre- What to Eat
• > 60-90 min moderate to low glycemic index
• < 60 min small snack to settle stomach??
• not high fat or protein– 3 g of fat or less per 100 Calories
• watch high glycemic index foods
Pre- TimingPre- Timing• think exercise intensity
• personal experience
• stress factors
• familiar foods
• don’t forget hydration
• plan in advance
How Much?How Much?• ~1 g CHO/kg 1 hr prior
– Ex 100 kg athlete: 100 g CHO- 400 Calories• 1 bagel• 16 oz sports drink and sports bar
• ~4 g CHO/kg 4 hrs prior– Ex 100 kg athlete: 400 g CHO- 1600 Calories
• Half bagel• 16 oz sports drink and ½ sports bar
• don’t forget experience
• experiment prior to actual events
CHO LoadingCHO LoadingNOT going to happen the day of the eventNOT going to happen the day of the event
• high CHO always
• don’t forget about protein
• don’t fat load
• complex CHO
• meal time planning
• hydration
DuringDuring• no Calories needed if less than 60 minutes (don’t forget
taste)
• ~1 g CHO/kg/hr– Ex 75 kg athlete- 75 g CHO- 300 Calories
• 32 oz sports drink & an energy gel
• practice
• think ahead- intensity, duration, etc
• protein/fat?- not unless longer than ~ 4 hours
• fructose & [CHO]
Multiple Events in a DayMultiple Events in a Day
• refueling and rehydrating are essential
• time between events- use similar criteria to pre-event
– ~1 g CHO/kg 1 hr between events• Ex 100 kg athlete: 100 g CHO- 400 Calories• 1 bagel• 16 oz sports drink and sports bar
– ~4 g CHO/kg 4 hrs prior• Ex 50 kg athlete: 200 g CHO- 800 Calories• 16 oz sports drink and 1 bagel w PB & jam
Sports BarsSports Bars
• convenient• portable• pre exercise eating• easily digestible?• low fat/high fat• high protein• $$• high glycemic index?
Constipation/DiarrheaConstipation/Diarrhea
• stress
• fiber content
• fat content
• familiarity
• chewing gum (sorbitol)
• sports waters (sucralose)
• etc...
Diabetes & ExerciseDiabetes & Exercise
• do not start exercise w low blood sugar
• always carry sugar
• make others aware
• changes in insulin dosage??
• monitor blood glucose levels
• CHO storage/metabolism is compromised
Post ExercisePost Exercise
replenish, replenish, replenish
What to ConsiderWhat to Consider
• fluids
• electrolytes
• CHO’s
• protein
FluidsFluids• replenish- is H2O the best choice?
• watery foods can be used
• avoid diuretics– less than 300 mg caffeine NOT a diuretic
• remember 1.5 rule
ElectrolytesElectrolytes• Na, K, Cl
• usually can be replaced by healthy diet
• consider extremes– environment– duration– disease– NSAID’s
CHOCHO• ~1 g/kg within 2 hrs
• CHO is CHO – nutrient density– availability– taste – craving
• protein- in a 3:1 CHO:protein– skim chocolate milk
ProteinProtein
• recent research indicates 1:3 protein:CHO for optimally recovery
• ~10% energy during endurance exercise from protein
Problems with Nutrition TalksProblems with Nutrition Talks
• generic
• best case scenario
• not applicable to your setting
SolutionSolution
• specific
• realistic scenario
• applicable to your setting
Sources of Additional InformationSources of Additional Information
• Bendardot D. Nutrition for Serious Athletes. Human Kinetics, Champaign, IL. 1999.
• Clark N. Nancy Clark’s Sports Nutrition Guidebook, 3rd ed. Human Kinetics, Champaign, IL. 2003.
• Fueling Tactics: www.fuelingtactics.com
• Gatorade Sports Science Institute: www.gssiweb.org
• pre-event (for your scenario)
– typical choice
– better choice
– ideal choice
– compare
• post-event (for your scenario)
– typical choice
– better choice
– ideal choice
– compare