Advances in nutrition wlaking tall clinic 2012

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Advances in nutrition wlaking tall clinic 2012

  1. 1. Sports Nutrition StrategiesSUMMARY forHow to Eat? Coaches, Players & PhysiotherapistsWhen To Eat?What to Eat?Hydration Strategies?Supplements? BREAKTHROUGH THE BARRIERS of CURRENT PRACTICESCompetition Diets?Training Diets? GOA 2012
  2. 2. Ryan FernandoM.Sc. Food Biotechnology - University of Strathclyde – United KingdomM.Sc. Clinical Biochemistry - Goa Medical College – India.
  3. 3. Ryan Fernando –Sports NutritionistPrashantKarmarkar,PARALYMPIAN and Dinaz Vervatwala 26Asian Gold Hrs of Non-stopMedallist in AerobicsSwimming Sushil Kumar - Wrestler Olympic Silver Medallist London 2012, Bronze Medallist Beijing 2008.
  4. 4. • www.slideshare.net/ryanfernandoEMAIL me RYAN FERNANDO at ryan@quanutrition.com and you will receive this presentation and 3 Handouts / diet charts.
  5. 5. FATTY AMINO ACIDS ACIDS GLUCOSE Cell Membrane Inside Cell Anaerobic Some (without oxygen) ATP Aerobic Lots of (with oxygen) ATPUniversity of Arizona, Winning Sports Nutrition, 2004
  6. 6. Focus on Muscle Enhancements 33% 34% TRAINING NUTRITION REST & RECOVERY 33%
  7. 7. Benefits of Proper Nutrition• Decreased time of recovery• Increased energy• Decreased loss of muscle tissue in-season• Increased stamina• Decreased percent body fat• Injury prevention• Improved health• IMPROVED PERFORMANCE!!
  8. 8. THERE ARE TWO TYPES OF NUTRITION FOR CREATING A SUCCESSFUL ATHLETEFOUNDATION PERFORMANCE NUTRITION NUTRITION
  9. 9. HAVE YOU EVER HEARD ABOUT PERFORMANCE NUTRITION
  10. 10. NUTRITION STRATEGY for a SQUASH PLAYER Protein Carbs Fat Calories Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000 Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907 NUTRITION PLANOTHER (05:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 2 0 0 0 0Celin - Vitamin C 1 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0PRE-WORKOUT (06:00 HRS)Food Servings Protein Carbs Fat CaloriesApple (1No(Medium)) 1 0.2 13.4 0.5 59 0 (1%) 13 (91%) 1 (8%) 59
  11. 11. DURING WORKOUT (06:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 10 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0DURING WORKOUT (07:00 HRS)Food Servings Protein Carbs Fat CaloriesLemon water(unsweetened) 1 glass 0 0 0 0Fastcharge (2 tsp (10 g)) 3 0 27 0 108 0 (0%) 27 (100%) 0 (0%) 108POST WORKOUT (08:30 HRS)Food Servings Protein Carbs Fat CaloriesEgg White (1 No) 2 6 0 0 32Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44Bread Toast (1 Slice) 2 4.6 23.6 2 130 17 (26%) 33 (50%) 6 (20%) 261
  12. 12. SUPPLEMENT (08:45 HRS)Food Servings Protein Carbs Fat CaloriesAmway Daily 1 0 1 0.1 5BioCare Mega EPA 1 0 0 1 10 0 (0%) 1 (27%) 1 (66%) 15SNACK (10:30 HRS)Food Servings Protein Carbs Fat CaloriesFresh Lemon Juice 1 gl. 1 15 0.2 66Britania / 5 grain biscuit (2 No.(33 g)) 0.5 1.3 11 3.2 78 2 (6%) 26 (72%) 3 (21%) 144LUNCH (12:30 HRS)Food Servings Protein Carbs Fat CaloriesRaw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16Masala Roti (1 Medium) 2 6 26 3 170Vegetable Korma (1 Serving(100g)) 1 1.4 8.7 5.3 88Britannia Daily Fresh Low FatDahi (200g (1 pack)) 0.5 4.1 6 1.7 55 12 (15%) 44 (54%) 10 (27%) 329
  13. 13. OTHER (15:15 HRS)Food Servings Protein Carbs Fat CaloriesBeet Treat (150ml)`) 1 2 18 0.5 84Almonds (1 No) 5 1 0.5 2.5 30 3 (11%) 19 (65%) 3 (24%) 114PRE-WORKOUT (15:30 HRS)Food Servings Protein Carbs Fat CaloriesOranges ,Fresh (100g) 2 2.2 17 0.2 74 2 (12%) 17 (92%) 0 (2%) 74DURING WORKOUT (16:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 10 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0DURING WORKOUT (17:00 HRS)Food Servings Protein Carbs Fat CaloriesCoconut Water (1 Glass) 1 2 9 0 46 2 (17%) 9 (78%) 0 (0%) 46
  14. 14. Biomechanics –What happens when you exercise?… Digestion Excretion Heart rate Catabolism Respiratory rate Cardiac output Blood pressure
  15. 15. Performance Nutrition• RULE 1 : Eat five times a day• RULE 2: 1/2/3 fat/protein/carbohydrate• RULE 3: What am I going to be doing for the next three hours of my life.• RULE 4: Negative and Positive calorie periods for Fat burning and Muscle Gain.• RULE 5: SUPPLEMENT
  16. 16. High Intensity Activity Low Intensity Activity Glucose Fatty AcidsAmino AcidsUniversity of Arizona, Winning Sports Nutrition, 2004
  17. 17. HOW DOES A PLAYER KNOW HOW MUCH TO CONSUME• Height• Weight• Fat %• Determine Resting Energy Expenditure• Determine Hrs of Play• Determine total calorie required.• Decide on Protein, Carbohydrate and Fat %• Decide on Meal timings
  18. 18. How much Hydration does a player need? Weigh a player before a session Weigh a player after session( remove wet clothes) Weight loss = Litres of water consumed Ex 2 kgs loss = Min 2 lits replenished
  19. 19. Why does a player need to Drink fluids?For every 2% Weight loss a player looses 15-30% performance Sodium loss is 5 times that of Potassium
  20. 20. Why does a player need a sports Drink?• For over 2hrs of play, performance drops badly• Replenish 6-8% Glucose• Replenish 5:1 Sodium to potassium• Upto 2 litres of Sports Drink a day is okay.
  21. 21. COACHING NUTRITION• TRAINING • Competition – Insist on Hydration – Insist on supplements like – Encourage breaks for sports drinks, dry fruits, snacking energy bars, Whey protein – Make sure players eat as – Ensure compliance of soon as a session is over Drinking water – Cold Showers help – Eat smaller meals more stimulate appetite frequently – Ask a Sports Nutrition – DO not eat ½ before game Expert to guide your – Ask a Sports Nutrition students on daily meal Expert to guide your plans students on Competition meal plan
  22. 22. What Areas can a Coach Watch?• Players Weight• Energy levels during training and Match• Are they Hydrating all the time• Are they eating well• Have they got their nutrition planned.• Basic blood tests for Haemoglobin, Genetic Testing, Vitamin Deficiencies, Liver and kidney functions, Muscle breakdown.
  23. 23. Favourite foods• PRE TRAINING – Milk – Dry Fruits – Cheese• DURING TRAINING – COCONUT WATER – BANANA – NUTS• POST TRAINING – Milk – Eggs – Noodles – Curd Rice – Smoothies
  24. 24. Favourite Supplements ( Under Nutritional Supervision above 12yrs)• WADA compliant ( Generic and not Brand specific) – Sports Drinks – Multivitamins and Minerals • Vit C, Vit D, B-complex • Calcium, magnesium, Zinc – Whey Protein • Whey Isolate post training • Whey Hydrolyzed during the day – Casein • At night before sleep – Energy Gels & Bars – Carnitine & Green Tea
  25. 25. Genetic Testing Diet SupplementsSports nutrition
  26. 26. NUTRITION STRATEGY for a SQUASH PLAYER Protein Carbs Fat Calories Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000 Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907 NUTRITION PLANOTHER (05:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 2 0 0 0 0Celin - Vitamin C 1 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0PRE-WORKOUT (06:00 HRS)Food Servings Protein Carbs Fat CaloriesApple (1No(Medium)) 1 0.2 13.4 0.5 59 0 (1%) 13 (91%) 1 (8%) 59
  27. 27. DURING WORKOUT (06:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 10 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0DURING WORKOUT (07:00 HRS)Food Servings Protein Carbs Fat CaloriesLemon water(unsweetened) 1 glass 0 0 0 0Fastcharge (2 tsp (10 g)) 3 0 27 0 108 0 (0%) 27 (100%) 0 (0%) 108POST WORKOUT (08:30 HRS)Food Servings Protein Carbs Fat CaloriesEgg White (1 No) 2 6 0 0 32Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44Bread Toast (1 Slice) 2 4.6 23.6 2 130 17 (26%) 33 (50%) 6 (20%) 261
  28. 28. SUPPLEMENT (08:45 HRS)Food Servings Protein Carbs Fat CaloriesAmway Daily 1 0 1 0.1 5BioCare Mega EPA 1 0 0 1 10 0 (0%) 1 (27%) 1 (66%) 15SNACK (10:30 HRS)Food Servings Protein Carbs Fat CaloriesFresh Lemon Juice 1 gl. 1 15 0.2 66Britania / 5 grain biscuit (2 No.(33 g)) 0.5 1.3 11 3.2 78 2 (6%) 26 (72%) 3 (21%) 144LUNCH (12:30 HRS)Food Servings Protein Carbs Fat CaloriesRaw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16Masala Roti (1 Medium) 2 6 26 3 170Vegetable Korma (1 Serving(100g)) 1 1.4 8.7 5.3 88Britannia Daily Fresh Low FatDahi (200g (1 pack)) 0.5 4.1 6 1.7 55 12 (15%) 44 (54%) 10 (27%) 329
  29. 29. OTHER (15:15 HRS)Food Servings Protein Carbs Fat CaloriesBeet Treat (150ml)`) 1 2 18 0.5 84Almonds (1 No) 5 1 0.5 2.5 30 3 (11%) 19 (65%) 3 (24%) 114PRE-WORKOUT (15:30 HRS)Food Servings Protein Carbs Fat CaloriesOranges ,Fresh (100g) 2 2.2 17 0.2 74 2 (12%) 17 (92%) 0 (2%) 74DURING WORKOUT (16:30 HRS)Food Servings Protein Carbs Fat CaloriesWater (100ml) 10 0 0 0 0 0 (0%) 0 (0%) 0 (0%) 0DURING WORKOUT (17:00 HRS)Food Servings Protein Carbs Fat CaloriesCoconut Water (1 Glass) 1 2 9 0 46 2 (17%) 9 (78%) 0 (0%) 46
  30. 30. Injury Recovery• Glutamine 5-20 gms with Juice twice a day.• Vitamin C 500 mg – 2000mg• Glucosamine 1500mg with Chondroitin Sulphate.• Whey Protein• Multivitamin
  31. 31. TURN YOUR GAME on its Head through Sports Nutrition For a SMASHING SUCCESS contact me RYAN ryan@quanutrition.com or 99 00 00 9080 I can help Design a SPORTS NUTRITION PROGRAM for your genetics, age, and intensity of training and competition.
  32. 32. Basic Thumb rules• 30-60 gms of Carbs per Hr of exercise• 0.1 gm Carbs per kg of bodyweight per 2 hrs.• 1.5-2.0 gms protein per kg of bodyweight split over 6 meals. Post game 25-30gms best.• Amino Acids BCAA and Glutamine 10gms each best for PRO players.• Omega-3 2gm-5gms per day.• Calcium and magnesium supplementation.• Check for VIT D, Vit B12 levels

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