Cristina Sutter, MHSc., BSc (Kines) Registered Dietitian www.satoriintegrativehealth.com csutter@sfu.ca

1. Sport Nutrition For Competitive Rowing Cristina Sutter, MHSc., BSc (Kines) Registered Dietitian www.satoriintegrativehealth.com [email_address]

2. Performance Benefits Moderation, Food Groups, Balance, variety, Regular meals and snacks, Fuel and Fluids Supplemenents 0-1% or negative? 24% Sport Nutrition 75% Healthy Diet

4. Healthy Diet Have Regular Meals and Snacks (Breakfast is the most important meal) Healthy Choices Four Food Groups

5. 5-15 5-15 4-6 2-4 This is where you start…….

7. Glycemic Index Hours 1 2 3 Food eaten Low GI (pasta) High GI (potatoes) Blood glucose The glycemic index is the measure of the relative increase in blood glucose after eating 50 g of a carbohydrate food, compared to a glucose drink .

8. Refined Carbohydrate Diet (high glycemic index) Blood glucose snack Insulin McSnack snack Hunger!

9. Less refined carbohydrate diet Blood glucose Oatmeal Insulin Not hungry yet Lentil soup Exercise effects on insulin

10. Protein needs 0.8 Requirement -for average Canadian Requirement -for endurance athlete (use protein as fuel) 1.2 -1.4 Grams protein/kg body weight/day 1.4 -1.8 Requirement -for power athlete (for muscle syn) Typical Canadian diet 1.4 - 2.0 > 3

15. Fuel for Performance

29. Fluids for Performance