This document discusses sports nutrition and provides recommendations for athletes. It covers topics like carbohydrate and protein goals for athletes, hydration strategies, iron status, and bone and joint health. The goals of sports nutrition are to support training schedules, individual needs, performance, and long-term health. Nutrition plans should include carbohydrate, protein, and fluid intake tailored to the sport, training levels, and individual needs of the athlete.
This document discusses sports nutrition and provides recommendations for athletes. It covers topics like carbohydrate and protein goals for athletes, hydration strategies, iron status, and bone and joint health. The goals of sports nutrition are to support training schedules, individual needs, performance, and long-term health. Nutrition plans should include carbohydrate, protein, and fluid intake tailored to the sport, training levels, and individual needs of the athlete.
This document discusses sports nutrition and provides recommendations for athletes. It covers topics like carbohydrate and protein goals for athletes, hydration strategies, iron status, and bone and joint health. The goals of sports nutrition are to support training schedules, individual needs, performance, and long-term health. Nutrition plans should include carbohydrate, protein, and fluid intake tailored to the sport, training levels, and individual needs of the athlete.
This document discusses sports nutrition and provides recommendations for athletes. It covers topics like carbohydrate and protein goals for athletes, hydration strategies, iron status, and bone and joint health. The goals of sports nutrition are to support training schedules, individual needs, performance, and long-term health. Nutrition plans should include carbohydrate, protein, and fluid intake tailored to the sport, training levels, and individual needs of the athlete.
Dr Karen Reid PhD BSc. Nutrition (Hons) Registered Dietitian & Sport and Exercise Nutritionist (rSEN) Director: Performance Food Ltd
www.performancefood.co.uk Athlete Lifestyle: developing Elite Athlete habits & behaviours Training and competition schedules School, university, work Rest and recovery Sleep Nutrition eat like an elite athlete Goals of Sports Nutrition Support training schedules and physiological adaptations Individual nutritional needs vary depending on the particular sport or activity and the level at which a person competes and trains Performance Maintain long-term health and longevity of sporting career The IOC Consensus statement on sports nutrition (2010) Nutrition Performance Plan
Performance Nutrition Goals
Carbohydrate goals Protein goals Iron status Personal hydration strategy Body composition Immune health Bone & joint health Travel nutrition Competition day eating and drinking strategy Supplements & ergogenic aids Carbohydrate to support training and recovery Maintaining adequate glycogen stores Recovery after training/competition Delay fatigue in competitions Carbohydrate Goals: Quantity and Timing Eating to Train and Eating to Recover Immediate recovery after exercise 1-1.2 g/Kg per hour Daily recovery: moderate duration/low intensity training 5-7 g/Kg per day Daily recovery: moderate to heavy endurance training 7-12 g/Kg per day Daily recovery: extreme exercise programme (4-6 plus hours/day) 10 -12 g/Kg per day Eat to compete! Fast Meals and snacks Maintain good energy (muscle glycogen reserves) by including a starchy carbohydrate food at each meal Fast Meals and snacks Italian or bread pizzas made an ideal fast lunch or snack 2 slices provide 30gms protein 77gms carbs 9.8 gms fat Snacks Providing ~ 50gm Carbohydrate Energy 50gm carbs for 36p
50gm carbs for 40p
46gm carbs for 20p
50gm carbs for 56p 50gm carbs for 80p
50gm carbs for 10p
Carbohydrate goals: Quality and timing Low GI carbohydrate foods with meals on a day to day basis can support body fat reduction, e.g. porridge, butternut squash, sweet potato, basmati rice, pasta, bean salads High GI carbs e.g. jacket potato, bread, ripe bananas, for more rapid refuelling between sessions High GI compact carbs for glycogen loading pre-competition and rapid refuelling between events Energy Supplements Sports bars and gels provide a compact fuel source during prolonged training Convenient, portable and the research evidence for their use is well supported However, they may often be used to replace whole foods which provide nutrients other than carbohydrate and tend to be more expensive Fluid Choices: Comparison of Drinks per Litre Drink per Litre Calories Carbs (g) Electrolytes Comment Sugar Free 0 0 0 Low cal choice Squash No electrolytes Ordinary 200 50 0 Provides carbs squash No electrolytes Fruit juice 400 100 0 Not suitable for rehydration Sports 180 -220 60 - 80 Yes Best choice for rapid drink rehydration Energy 730 179 0 Not suitable for Drinks rehydration. Useful for refuelling Hydration Monitoring Pre and post exercise HOW MUCH DO I weighing NEED TO Assess fluid requirements DRINK? under different conditions Match sweat losses with appropriate amount and type of fluid Consume 1.5Litres fluid for every 1Kg body mass lost Am I drinking enough? NO! YES! If you have lost more than If your weight loss during exercise 2% of body mass during is minimal and urine colour is 3 or exercise, and your urine less throughout the day colour is 4 or more throughout the day Protein Goals The IOC Consensus statement on sports nutrition (2010) recommends an adequate intake of foods or snacks that contain high-quality proteins throughout the day for muscle growth and repair. Usually this can easily be achieved from everyday foods
Provides ~ 1.6gm protein per Kg for an 80Kg athlete
Protein Goals: vary protein sources over the week Lean red meat 1-2 x a week as a rich source of iron Chicken and turkey are healthy low fat options. Turkey is also a rich source of Beta alanine - a natural intra - cellular buffer which is helpful when doing high intensity training sessions recipes using turkey mince strips of turkey breast in stir frys. Oily fish 1 2 x week to provide omega 3 fatty acids e.g. salmon, tuna, tinned sardines or mackerel Nuts are a very useful source of important essential antioxidants Walnuts are a great source of Vit E Brazil nuts for selenium Include Iron Rich Foods to Maintain Good Iron Status Important to maintain good ferritin stores to support the physiological demands of training in particular at altitude Increase intake of iron rich foods, in particular haem iron sources:- Steak, or lean red meat 2-3 times/week Liver onions and gravy 2 x month Eggs scrambled. poached, omelette/frittata Other useful non-haem sources include: Dark green vegetables, spinach, broccoli, frozen peas Iron supplementation (ferrous sulphate taken with Vit C) may also be necessary Eat to Compete! Fast Meals and snacks Maintain good iron status by eating lean red meat at least 1x week, and including eggs, green veggies and fortified breakfast cereals in your diet
Performance Food Lean
Burgers 38gm protein 65gm carbs Less than 5% fat Excellent source of iron Performance Food Pizza Omelette Altitude Training at Font Remau My diet has been strict, mainly protein (lots of steak) and pasta with vegetables of course! I've always preferred my steak to be on the rare side, however there's a restaurant nearby where their idea of a 'medium- rare' steak is to barely cook it....I mean the steak is practically still bleeding when it's served. At one point I thought it was going to get up and walk off my plate! Still, being an athlete the rarer the better for me Mo Farah Team GB 1500m, 3000m, 5000m Mo Farahs Blog 22nd July 2010 Timing of Protein and Carbohydrate Intake Matters for Recovery and Protein Synthesis
10-20gms of protein with
carbohydrate (1gm per Kg body mass) within 1 hour after exercise The Role of Milk in a Sports Diet Protein source Casein Whey Rehydration Fluid & electrolytes Potential role for protein (plasma osmolality) Recovery Protein & carbs Performance Food top tip for recovery after training
1 pint semi-skimmed milk for protein and carbs
Use milk shake flavour for extra carbs Include a banana for the ideal combination! Performance Food Protein Recovery Shake
1 pint semi-skimmed milk
Add 50gms skimmed milk powder to double the protein Use milk shake flavour for extra carbs Provides 99gms carbs, and 20-35gms protein for around 80p Bone & Joint Health Healthy bones need a good Key Dietary Sources of supply of calcium & vit D. Vitamin D Vitamin D deficiency is Oily fish resurfacing as a key concern Fortified margarines amongst those with a reduced Eggs intake of foods rich in vitamin D and reduced sun exposure Fish oil supplements Elite athletes with chronic low Vitamin D supplement energy intakes and low providing 5-10g Vitamin circulating vitamin D levels D3 may be more prone to stress fractures and problems related to sub-optimal bone density Milk and dairy foods are a useful source of calcium Immune Health Hard training resulting in high levels of stress hormones may compromise the immune system and increase the risk of illness and infection in athletes The best evidence supports the use of a high carbohydrate diet, which lowers stress hormone levels, and promotes recovery between training. Emerging research suggests a beneficial effect for probiotic drinks and prebiotic supplements and foods in improving intestinal tract health, enhancing the immune system Use 2 weeks prior to travelling Performance Foods for Athletes Anthocyanins are powerful antioxidants found in purple fruit & veg Can help protect the body against stress of hard training Recover quicker with cherries & berries! Performance Foods for Athletes Beat fatigue with beetroot! Nitrates in beetroot can delay fatigue Power up your training by eating beetroot or beetroot juice Food for Athletes & Sports People Milk and cereal as good as expensive sports drinks in boosting performance, claim scientists (Telegraph May 2009) Chocolate-flavoured milk speeds up recovery as well as expensive sports drinks: Football players would be better off drinking chocolate Combine cereal, milk, nuts & milkshake after a game than berries to create an ideal expensive recovery drinks, performance breakfast! claim scientists (Telegraph June 2009) Competition Day Food
Always take a supply of your own foods & drinks
If you feel nervous and cannot eat, experiment using sports drinks and flavoured milk drinks Fuelling your Training and Races Thank you IFST for the inviting me to present today Conference organisers for being such excellent hosts
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