Sports Nutrition

SPORTS NUTRITION NOTES FROM AN AUSTRALIAN SPORTS NUTRITIONIST

SPORTS NUTRITION OUTLINE
Why is nutrition important for performance?
The training diet
Eating before competition
Eating during exercise / competition
Fluid and hydration
Recovery
Weight control / gain I making weight
Supplements

WHY IS NUTRITION IMPORTANT FOR PERFORMANCE?
Fuel - speed, endurance, strength
Promotion of muscle gain / repair
Maintaining concentration
Immune function
Control of body fat levels
Sustaining growth and development in
children / adolescents

Training nutrition goals in a nutshell
Keep the athlete
well fuelled
in shape
healthy
hydrated
sane!

PRINCIPLES OF THE TRAINING DIET
Eat a wide variety of nutritious foods

26 different types of food

Wide variety of grains
Rice ,less wheat, oats, soya noodles
Diary – 800 -1000mg / day Ca2
Various colours of fruit & veges

Meet the energy needs of training
— carbohydrate as fuel

CARBOHYDRATES AS FUEL
CHO is primary fuel for high intensity exercise, but also important for endurance, concentration and skill
Limited storage capacity (muscle, liver) —
Inadequate CHO leads to fatigue and increased use of protein for fuel
CHO foods also nutritious, generally low in fat, satisfy the appetite the best and reduce
likelihood of excess body fat gain

Increase storage thru carbo loading
Increase muscle mass will increase the ability to hold more glycogen.

CARBOHYDRATE REQUIREMENTS
SPORTING ACTIVITY g/kg BM
General sport, < 6Omins/ 4-6g
low Intensity
Moderate training, 90- 6-8g
120 mins / moderate mt.
Endurance training, >l20mins 8-10g
moderate-high intensity
Extreme exercise, 5-6hrs/day 12-13g
NB. Optimal carbohydrate Intakes may be different for females vs males

Female lower end
Males higher end
Per Kg of athletic body weight

NUTRITIOUS CARBOHYDRATE FOODS
Bread, muffins, crumpets
Rice, pasta, semolina, cous cous, flour, other
grains
Breakfast cereals, cereal bars
Legumes
Fruit (all forms)
Milk, low fat yoghurt
Potato, corn
Rice cakes, crackers biscuits, pancakes, scones

Legumes - baked beans (navy)

OTHER CARBOHYDRATE FOODS
REFINED: Sugar, honey jam, syrup, glucose, fructose, squash, soft drinks, flavoured mineral water, sports drinks, carbo-loader fluids, jelly beans, Jubes, boiled blues
CAN BE USED TO “TOP UP” OTHER FOODS
HIGH FAT: Toasted muesli pies, pastries, donuts chips, corn chips crisps, flavoured cracker biscuits, chocolate, rich biscuits and cakes, rich desserts, rich ice cream
BEST LEFT AS “TREATS” RATHER THAN EVERY DAY FOODS

Increase energy - decrease nutrients
During events – not much bulk or after
Avoid – not valveable

- carbohydrate as fuel
- sufficient protein

PROTEIN FOR ATHLETES
Role In exercise -
- Growth - body and muscle
- Repair / recovery of damaged tissue and enzymes
- Source of fuel, especially when CHO stores are low (5.10% energy needs)
Athletes at risk of insufficient protein
- low energy consumers / restrictive eaters
- vegetarians who don’t replace protein
- children and adolescents

PROTEIN REQUIREMENTS
G/KG BM
Sedentary adult 0.75
Growing child/adolescent 2
Strength athlete 1.2-1.7
Endurance athlete 1.2-1.6
Extreme endurance training/comp 2
NB. Adequate energy intake is essential

10G PROTEIN SERVES
2 small eggs
300m1 low fat milk
400m1 soy milk
30g reduced fat cheese
200g yoghurt
70g cottage cheese
40g liquid meal
replace
20g skim milk powder
35-40g lean cooked
meat I pork / poultry
50g cooked seafood
4 slices bread
120g tofu or soy meat
60g nuts or seeds
200g baked beans
I 50g cooked lentils or
kidney beans

All essential
All animal products contain all essential

MATCHING PROTEIN INTAKE TO OTHER SPORTS NUTRITION GOALS
choose lean/reduced fat protein rich foods
Low fat dairy products are valuable sources of calcium
Low fat meats and shellfish are valuable sources of iron and zinc
Many high carbohydrate foods are also a valuable source of protein (complement vegetable protein sources)

Low fat foods – contain the same amount of proteins. E.g. low fat milk & regular milk

Eat a variety of nutritious foods
- carbohydrate as fuel
- sufficient protein
- limit fat and alcohol

FAT AND ALCOHOL
Small amounts of fat needed for health (e.g. omega 3 for immunity, anti-inflammatory effects, fat soluble vitamins)
Good oils, fish, nuts and seeds, avocado
Excess fat / alcohol can displace CHO from the diet
Excess fat / alcohol can lead to unwanted body fat gain
Alcohol causes dehydration
Alcohol can delay recovery from injury
Aim 20-25% energy from fat, <3% from alcohol

Fat 37KJ/g highest density
Alcohol 20 KJ/g
10g of alcohol / standard drink
Fat soluble – ADGK anti-flammatory effects immune function

— sufficient protein
— limit fat and alcohol
Avoid dehydration
Hydration - helps teeth

AVOID DEHYDRATION
Any amount of dehydration affects performance
- 2% dehydration affects performance significantly (due to Increased heart rate and body temperature, reduced mental functioning and motor performance)
- 5% or more can lead to death
Signs of dehydration include fatigue, thirst, headache, muscle cramp, nausea, concentrated urine, feeling hot

Gatorade chart on website
Colour & laminate on toilets
Weigh before & after
Urine colour – pale straw colour

SWEAT RATES DEPENDENT ON:
Size and gender of athlete
Age (child/adolescent has special needs)
Genetics
Type and intensity of exercise
Environment conditions
Training status of athlete

FACTORS INFLUENCING FLUID INTAKE
Awareness of sweat losses/thirst
Awareness of disadvantages of dehydration
Availability
Opportunity
Palatability
Gastro comfort
Fear of need to urinate

Individual responsibility
Must take their own water bottle

Hydration strategies
Measure dehydration through body weight changes over exercise session
Don’t drink when “thirsty” — drink to prevent thirst
Aim to keep urine clear and copious, most of the time

EXAMPLES OF FLUID REQUIREMENTS
Alberto Salazar, Olympic Marathon 1984 — reported sweat rate 3.7 L/hour
Male team sport players, 800-14O0ml/hr
Female team sport players, 600-l000ml/hr
Swimmers - 100-140m1/km
Intakes generally only meet 50% of requirements

GENERAL FLUID RECOMMENDATIONS
ACSM guidelines — drink 150-250m1 every 15- 20mins of exercise
Actual requirements vary depending on climate, acclimation, body size, gender, etc so best to work out individual requirements
Promote intake by having fluid readily available, cool (15-20°C), and taste good. (14-16°C increase absorption)
Plan for individual requirements

— sufficient protein
— limit fat and alcohol
Avoid dehydration
Meet overall nutrient needs (e.g. iron, calcium)
Eat frequent meals and snacks

Planning snacks
Food before training
Logistics & planning

VITAMINS AND MINERALS IN SPORT
Daily requirement of some vitamins and minerals may be increased in high activity levels
- sweat/urine loss, increased free radicals
Micronutrient status difficult to determine
Physical performance may be impaired by marginal deficiencies in some individuals — but little conclusive evidence that supplements Improve performance
Variety of mostly nutrient rich foods should ensure requirements are met/exceeded In most cases

AT RISK ATHELES
Low energy Intake
Vegetarian
Adolescent growth spurts
“Bachelor boys”
Disordered eating
Fussy eater

Teach athletes how to cook – nutrition meals

IRON
Depleted iron stores may occur in athletes involved in regular heavy training programs due to:
- High Iron requirements
- Increased losses with intense activity
• excessive sweating
• GlT bleedings
• mectianlcai trauma
• injury
- Sub-optimal dietary intakes

Anti-inflammatory
Can also cause GUT - bleeding

DETECTING IRON DEFICIENCY
Symptoms include lethargy, fatigue, decreased aerobic capacity, increased incidence and duration of infection, pale, loss of appetite, feeling ‘flat’
Biochemical measures Include:
- serum ferritin
- haemoglobin
- other blood Iron measures

IRON SOURCES
Haem
- organ meats e.g. liver, liverwurst
- lean red meat e.g. meat
- other meats, poultry, fish seafood
Non-Haem
- eggs
- green leafy veges e.g. spinach, silverbeet
- legumes e.g. soybeans
- wholegrain breads and cereals
- dried fruits
- Vitamin C

DIETARY STRATEGIES TO INCREASE IRON INTAKE AND ABSORPTION
Increase intake of haem-iron foods
- include meat/poultry/seaftod in main meals and lunches at least 3-4 times per week each
Eat iron fortified bread and cereals
Eat other iron dense plants foods, especially if vegetarian e.g. legumes, green leafy vegetables
Combine plant foods with meat/Vit C rich foods
Avoid or limit added bran/wheat germ
Avoid tea, strong coffee with meals
Take prescribed supplements + Vitamin C

CALCIUM
Low calcium intakes in athletes may occur
with
- Low energy intake
- Restrictive diets/fad diets
- Eating disorders
- Vegan diets
- Avoidance of dairy products
• lactose Intolerance
• milk superstitions

DAILY CALCIUM REQUIREMENTS
growing males (14-18yrs) 1000-1200mg
growing females (12-l8yrs) 1000mg
adult males and females 800mg
amenorrhoeic athletes 1000-1500mg
Adequate Intake In adolescence essential for reaching peak bone mass
Amenorrhoea and eating disorders Identified as a cause of serious and possibly Irreversible bone loss

TO REACH 800mg CALCIUM
500ml milk & 30g cheese / 1 carton yoghurt
5OOml calcium enriched milk
250ml milk & 1 carton yoghurt & 30g cheese
ensure calcium enriched soy milk if avoiding dairy
Lesser sources include fish with bones, oysters, tofu, green vegetables, nuts and seeds

Physical – Ca+ Vit D
Sun – 10 -15 mins

COMPETITION
FINE TUNING FOR THE BIG DAY

EATING BEFORE COMPETITION
Days before
- keep up high CHO intake
- consider CHO loading if involved in ultra-endurance sport
- consider low residue diet if trying to make weight
- maintain good hydration, especially if adapting to new climate (and If adapting to hotter climate, add some salt to diet)
- avoid alcohol 24-48hrs before competition

Carbo loading
- 2/3 days prior
- last 2 hrs then “Hit the wall”
- 50g CHO / hr
- plan menu – smorgous board

DAY OF COMPETITION
Aims are to:
- top up liver glycogen stores
- ensure adequate hydration
- achieve gut comfort
- achieve stable blood glucose levels
- feel comfortable and confident

GUIDELINES FOR PRE-EVENT MEAL
Plan a good carbohydrate-rich meal and fluid Intake for the night before (perhaps a late snack also If it will be an early start)
Large meal 4 hours prior
Smaller snack 2 hours prior
Low fat, low fibre, high carbohydrate
Drink plenty of fluids
Don’t try anything new on day of competition
Liquid meals can be useful If nervous / little time

Half the meal (comfortable sized meals)
Smoothies, sustengen

PRE-EVENT MEAL IDEAS
Breakfast cereal, skim milk, fresh/canned fruit
Toast and baked beans or spaghetti
Toast / muffin / crumpet and jam / honey or banana roll
Fruit and low fat yoghurt
Mini pizzas (low fat)
Rolls or sandwiches
Pasta/rice/noodles or baked potato with low fat sauce
Low fat smoothee
Porridge

EATING DURING EVENTS
• Factors to consider
- timing of meal / snack
- quantity of food consumed
- availability of food at venue
- fluid

NUTRITION BETWEEN / DURING EVENTS
<30minutes
- FLUIDS!! carbohydrate gels, glucose blues, fruit, light crackers and perhaps bars (sport, cereal, fruit type)
30-60 minutes
- Also bread/crisbreads with honey/jam/banana, plain pasta/noodles, yoghurt
1-2 hours or more
- Also pasta or rice with a low fat sauce or topping, filled sandwiches or rolls
- a more substantial meal or meal replacement
In endurance/high Intensity exercise aim for 25-60g carbohydrate/hour In the form of drinks and easily digestible snacks. Start early!!

FLIUDS
Is there time to drink DURING exercise?
Gastrointestinal absorption
- Start with a bolus In gut
- Drink early and often to maintain blood flow
Practice drinking more in training
Maximise opportunities to drink
Taste buds differ during exercise — choose a palatable drink

Half cup before event
Different flavours

CONSIDER USING SPORTS DRINKS
“ Sports drinks” more effective than water in replacing lost fluids
Provide a source of readily absorbed CHO
Flavour can encourage increased fluid consumption
Sodium content helps retain fluid more effectively, prevent hyponatremia
Rinse mouth with water reguiarly and maintain good oral hygiene

50g CHO OPTIONS
750-l000mI sports drink (Isotonic drink) or squash
5OOmi fnlt juice
2 medium bananas /3 oranges
lsportsbaror2breakfastbars
1 banana sandwich / roll or thick jam sandwich
6 tbs dried fruit
5 jaffa cakes
fruit smoothee with honey in it
Salad roliandapieceoffruit
tub of low fat yoghurt and bowl of cereal with skim milk

RECOVERY AFTER EXERCISE
Goals of recovery are:
- replace fluids and electrolytes lost as sweat
- replace fuel (glycogen) stores
- repair muscle damage and promote body adaptation to training
- enough protein

RECOVERY AFTER EXERCISE
Guidelines for recovery
- drink plenty of fluids until urine is consistently clear and copious (1.5x what was lost)
- consume carbohydrate within 3Omins (1g/kg body mass)
- aim for CHO with higher glycaemic Index
- include some protein with CHO, especially if muscle damage / very hard session
- take care with alcohol, especially if Injured

Lost 2 Kg during training
- drink 3L, 2 x 1.5 = 3L
after weight training

5Og RECOVERY CHO OPTIONS
750-l000mL sports drink (isotonic drink or squash
500mL fruit Juice
2 medium bananas / 3 oranges
1 sports bar or 2 breakfast / cereal bars
1 banana sandwich / roil or thick Jam sandwich
chunky soup and bread roll with handful sweets*
300-400ml fruit smoothee with honey in it* or liquid meal (e.g. Sustagen sport)*
Lean meat / tuna & salad roll and a piece of fruit*
250g baked bean* with 2 slices of toast
tub of low fat yoghurt and bowl of cereal with skim milk*
2 x 2009 low fat flavoured yoghurt*

Recovery meal straight after training session or game.

WEIGHT & BODY FAT ISSUES

WEIGHT & BODY FAT
Many athletes relatively lean already
- scales and BMI not as relevant
- tend to use skinfolds to assess subcutaneous fit
Leaner physique needed for higher power to weight ratio, less injury risk
May also need to strip muscle

BMI 20 – 25 good
7 skinfold test

“ IdeaI” body fatness Specific to the individual
1. Consistent with good performance (including long term)
2. Consistent with good health — physical and emotional!
3. Allows the athlete to consume adequate intakes of energy and nutrients to meet all nutritional goals.
NB. Concept of Ideal may change in relation to training and competition situation

WEIGHT LOSS
Can lose too much body fat
- males reduce testosterone, ? Immune status
- females become amenorrheic, ? Immunity
Important to ensure maintain ability to train, and
maintain health whilst losing weight
Generally more fine tuning and very small reductions,
using same principles as general population
- e.g. 0.5kg/week, 5-10mm skinfold /month
KJ food < KJ exercise

Are low carbohydrate diets suitable for athletes??
May lead to short term weight loss but at the risk of
negative performance in long term (particularly
endurance athletes)
Some athletes struggling with weight body fat loss may benefit from re-arrangement of carbohydrate
intake to early in the day or around specific training
sessions
Avoid ‘empty kilojoules’
Increased protein Intake + sensible inclusion of healthy fats/oils has high satiety value

Athletes - a high risk group for eating disorders?
Athlete characteristics Include narrow focus perfectionism, compulsiveness
Studies show a higher incidence of eating disorders among athletes than general population
N.B. Bullmia is associated with a 30% risk of sudden death

WARNING SIGNS
Rapid weight loss
Weight loss below Ideal competitive weight
Refers to being/feeling fat when not the case
Competing with others re: size/weight
Preoccupation with food, ‘fat, kilojoules’
Secretive eating or disappearing after meals to bathroom
Excessive extra exercise/training
Unexplained weakness, dizziness, fainting, headaches
Denial that anything is wrong

WHAT CAN WE DO?
Avoid public discussion or comment on weight, size, shape, skinfolds etc
Focus on increased lean tissue, strength, energy level’s, good recovery, performance, health and Immunity
Weigh and measure individuals (where required) in private
Include education sessions on healthy body image and awareness of signs of potential distorted eating practices

WEIGHT GAIN / BULKING UP
Gaining can be as slow and hard as losing weight
More energy intake than expenditure
- Increase frequency and volume eating
- Increase energy density
- make use of fluids
- get organised!
Athletes also need suitable training program for increasing muscle mass

“MAKING WEIGHT”
Weight category sports - combative, LWR
Seeking short term weight loss for competition (can be 2-3kg in 1 day)
Dramatic weight loss techniques have led to deaths in wrestling, and poor performances

MAKING WEIGHT SAFELY
Maintain suitable training weight
Aim to be within 2kg of competition weight 3 days before
Low residue diet for 3 days leading into competition
Minor restriction fluid and food day before competition
Plan fluid and food intake post weigh-in

NUTRITIONAL SUPPLEMENTS AND ERGOGENIC AIDS
Is It safe?
Is it useful?
Is it legal?
Does it work for me?
Is it expensive?
Does it provide an excuse not to work hard at training?
Has It been scientifically researched?
Check the AIS nutrition website for supplement policy and information www.ausport.gov.au/ais/nutrltlon

lOC study of 634 supplements marketed to athletes found 15% contained banned substances and another 10% were on the borderline for potentially leading to a failed drug test
Another 15% did NOT contain the active ingredient’ listed on the label
USA, Holland, South Africa

GOOD RESOURCES
Sports Dietitians Australia
( www.sportsdietitians.com.au
jnr athletics
AIS Nutrition Department ( www.ais.org.au/nutrition )

SAMPLE MEAL PLAN
17 year old male swimmer, 10-12 sessions / week training, wanting to bulk up a bit
Energy req. 4500-5000kcal/day
CHO 580-750g/day
Protein 170g/day
Fat 20-25% energy

BT: 2 Weetbix with milk + 1 glass of fruit juice
DT: Water bottle full of water
BF: Large bowl of cereal / 3-4 weetbix + Milk + I tub yoghurt or piece of frult+ 2 slices toast with thin marg, jam / honey + Glass of water or squash or juice or milk
MM: 1 muesli bar or a scone + a piece of fruit or tub of yoghurt + water
L: 2 meal/chicken / tuna / cheese / beans and salad rolls / sandwiches / toasties + piece of fruit or tub of yoghurt or handfull dried fruit and nuts + 1 packet crisps OR bar of chocolate + can of coke
BT: as for mid-morning or a sandwich / roll
D: Meat / chicken / seafood / eggs / baked beans
+ pasta (large plate - 2 cups) / rice / potato (8 small or 2 large) + heaps of vegetables + bread ore bread roll OR fruit I yoghurt I dessert + juice / squash / water to drink + Popcorn OR fruit OR large bowl cereal + glass of juice

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Sports Nutrition

by nick.johnstone on Sep 06, 2007

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Sports Nutrition — Presentation Transcript