This document summarizes a seminar on sports nutrition. It discusses the basics of sports nutrition including macronutrient needs for different types of training and events. Specific topics covered include carbohydrate and protein recommendations for endurance, strength, and recovery nutrition. It also discusses fluid needs, supplements like caffeine, and calculating calorie and macronutrient requirements. The seminar provides guidance on fueling for training sessions, events, and recovery to optimize performance and adaptation.
Nutrition and Exercise: Foods to Eat After You WorkoutBruce Strebinger
Nutrition and exercise go together like peanut butter and jelly, which is actually one great thing to put into your body after you workout. But what are some other foods that can help you maximize your gains?
Nutrition and Exercise: Foods to Eat After You WorkoutBruce Strebinger
Nutrition and exercise go together like peanut butter and jelly, which is actually one great thing to put into your body after you workout. But what are some other foods that can help you maximize your gains?
In Boxing body weight is of high importance and it plays a dominant role in performance. It is discussed and quoted by various sports scientist and researchers that if scientific approach is avoided in weight monitoring than the boxer will have tough time to achieve his/her long term goal.
The body weight of the boxers will place boxers into the specific weight categories at the competition. In many cases, boxers begin to control their body weight only a few days before the competition starts. Such habits can be risky, not only for the boxer’s well-being, but also the boxer may not be able to make the specific weight. There may be many adverse effect of crash weight reduction or weight cycling (repeated increase and reduction in weight).
Whether you exercise to keep fit, participate regularly in an organised sporting activity, or are training to reach the peak level of your sport, good nutrition is an essential tool to help you perform at your best.
Edward Gallagher Goalkeeping Specific Nutrition and HydrationEdward Gallagher
A presentation which looks at goalkeeping specific nutrition and hydration. This powerpoint was presented at The Goalkeeping Conference 2013. The main purpose of the presentation is to use nutrition and hydration as a way to improve goalkeeping performance in soccer
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Whether you are just starting to exercise, or you’ve been training for years, it’s important to consider nutrition to see best results. This workshop will cover pre-exercise, during exercise, and post-exercise nutrition & hydration strategies.
In Boxing body weight is of high importance and it plays a dominant role in performance. It is discussed and quoted by various sports scientist and researchers that if scientific approach is avoided in weight monitoring than the boxer will have tough time to achieve his/her long term goal.
The body weight of the boxers will place boxers into the specific weight categories at the competition. In many cases, boxers begin to control their body weight only a few days before the competition starts. Such habits can be risky, not only for the boxer’s well-being, but also the boxer may not be able to make the specific weight. There may be many adverse effect of crash weight reduction or weight cycling (repeated increase and reduction in weight).
Whether you exercise to keep fit, participate regularly in an organised sporting activity, or are training to reach the peak level of your sport, good nutrition is an essential tool to help you perform at your best.
Edward Gallagher Goalkeeping Specific Nutrition and HydrationEdward Gallagher
A presentation which looks at goalkeeping specific nutrition and hydration. This powerpoint was presented at The Goalkeeping Conference 2013. The main purpose of the presentation is to use nutrition and hydration as a way to improve goalkeeping performance in soccer
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Whether you are just starting to exercise, or you’ve been training for years, it’s important to consider nutrition to see best results. This workshop will cover pre-exercise, during exercise, and post-exercise nutrition & hydration strategies.
Caren Biddulph Sports Nutrition - Sydney Expo Presentationthe AIPT
Australian Institute of Personal Trainers nutrition contributor and Caren Biddulph speaks at the Sydney Fitness & Health Expo about performance nutrition.
Caren Biddulph is an Accredited Practicing Dietitian, Nutritionist and Registered Sports Dietitian. She is also a triathlete and power yoga instructor. Caren completed her Nutrition and Dietetics degree (Bachelor of Science) in South Africa, and then gained her Masters in Sports Nutrition at Griffith University, Australia. She has dedicated much of her career to sports nutrition and also completed the postgraduate International Olympic Committee (IOC) Diploma in Sports Nutrition in Geneva.Believing that a balanced diet and exercise program are the cornerstones of wellbeing, Caren hopes to share her passion in educating others about the importance of nutrition for athletes.
(View video: https://youtu.be/SDCZN6Bl9Ao)
Think about the excitement and pride as you unveil, strip down your swimwear confident relax and proud, feeling new and better and people comment on your impressive well-earned physique. whatever you have been failing for years but never seen results, If you just decide now it the time for that great change after months of letting yourself setback, here the plan to achieve the dream body with incredible training and diet program, you will see the hard work translates into a lean muscular defined physique.
Complete physio - Simple sports nutrition for the everyday runnerComplete Physio
Rick Miller Clinical and Sports Dietitian looks at Simple sports nutrition for the everyday runner
Eating well so I can run better
Hydration for maximum performance
Training versus competing, what should I eat?
Carb loading: the when, the why and the how
Nutrition plan for an elite-level female teenage golfer. By Robert Ferris, Andrew Atkinson, Andy Grannell and Aodhán McEntee.
Slides compiled as part of undergraduate studies in Health & Performance Science at University College Dublin.
Sources for all imagery and sources listed in references section where possible. I do not claim ownership of any images or graphics. Slides for educational purposes only, and should not replace clinical judgement. No monetary gain was made for this work.
Think about replacing the extra weight with excitement and pride as you unveil your beach body. You will feel lighter, sexier and confident. Whatever you have been feeling: setback, disappointment, lack of visible results… Now it is the time for that fabulous great change after months of letting yourself down, here is the plan to achieve the dream body. I have the recipe: blend of incredible training and a diet program. Follow my rules, work hard and soon you will see the result: your new lean body and muscular tone physique.
Our second one hour Seminar will run on November 13th @ 6:30pm. This advanced Seminar is for the athletes looking to get serious about their diets. We’ll cover things like:
Intermittent Fasting
Macro Counting
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Ukraine Vs Belgium Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Belgium Vs Romania Tickets on our website at discounted prices.
Turkey vs Georgia Turkey's Road to Redemption and Euro 2024 Prospects.pdfEticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
The Split_ Hardik Pandya and Natasa Stankovic Part Ways News by Betkaro247 (3...bet k247
Betting ID
we like to introduce to our Cricket Betting ID platform, which help people to earn lot of money just by doing little-little predictions on games and events.
Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
Euro Cup 2024 fans worldwide can book Spain vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Turkey vs Georgia Tickets: Turkey's Road to Glory and Building Momentum for U...Eticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...Eticketing.co
We offer Euro Cup Tickets to admirers who can get Spain vs Croatia Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
We offer Euro Cup Tickets to admirers who can get Belgium vs Romania Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
UEFA Euro 2024 Tickets | Euro 2024 Tickets | Euro Cup Germany Tickets | Belgium vs Romania Tickets
"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
UEFA Euro 2024 Tickets | Euro 2024 Tickets | Euro Cup Germany Tickets | Belgium vs Romania Tickets
Euro fans worldwide can book Euro Cup Germany Tickets from our online platform, www.eticketing.co. Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Serbia vs England Tickets: Serbia's Return to Euro Cup 2024, A Look at Key Pl...Eticketing.co
Eticketing.co offers UEFA Euro 2024 Tickets to admirers who can get Serbia vs England Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Understanding Golf Simulator Equipment A Beginner's Guide.pdfMy Garage Golf
Dive into golf simulation with our beginner's guide, perfect for anyone new to the concept. Understand the critical components like sturdy frames, high-quality impact screens, and side netting that ensure your safety and enrich your practice sessions. Learn the benefits of proper projector mounts and compatibility with your existing setup. This guide helps you make informed choices, transforming your home into a realistic and effective golfing practice environment.
For More Information-: https://mygaragegolf.com/shop
Croatia vs Italy Can Luka Modrić Lead Croatia to Euro Cup Germany Glory in Hi...Eticketing.co
Euro 2024 fans worldwide can book Croatia vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Croatia vs Italy Can Luka Modrić Lead Croatia to Euro Cup Germany Glory in Hi...
Sports nutrition
1. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
The Fundamentals of
Fuelling Training
Gillian Cummongs-Bell. BA
(Hon’s) M.Sc.MBA. PGCE. MIfL
2. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
This session will help you understand:
• The common ground of sports nutrition
• Nutrition for long endurance activities
• Nutrition for building muscle – power to weight
ratio
3. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
What is Sports Nutrition
• Training or Event - the common mistake
• Ideal physique
• Healthy and able to train more effectively.
• Recover between training sessions efficiently.
• Before - during - after to produce the best.
• Healthy & enjoyable foods - supplements
4. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Training Nutrition
• ‘Training lifts you to the stage from which you will
compete!’
• Daily training - nutritional needs
• Nutrition must meet maximum return.
5. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
The Structure of Common Ground
The every day training diet - not substantially different
from the general population
• Nutrients of food - variety
• Daily kcal requirements = BMR -life-training -
Energy balance - over a week or more.
• Athletes, young, growing, large, muscle mass,
lengthy intense training.
6. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Three Key Things!
• Monitoring of body composition
• Monitoring of energy needs
• Monitoring of energy intake
7. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Measuring Dietary Requirements
• Eating habits
• Food attitudes and beliefs
• Specific needs of the sport
• Nutrition education and interventions
• Assess different dietary regimes on performance and
metabolic responses
• Assess the effect of training periods on dietary intake
8. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Harris-Benedict
• Men - BMR = 88.362 + (13.397 x weight
in kg) + (4.799 x height in cm) - (5.677 x
age in years)
• Women - BMR = 447.593 + (9.247 x
weight in kg) + (3.098 x height in cm) -
(4.330 x age in years)
9. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Little to
Light exercise (1–3 days per week)
Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week)
Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week)
Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy
workouts)
Daily kilocalories needed = BMR x 1.9
10. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Glycemic Index
• carbohydrate can be functionally classified
according to the extent to which they
increase blood glucose concentration and to
which they trigger insulin secretion.
• determined by the rate at which ingested
carbohydrates are hydrolised and absorbed
• affected by cooking, gelatinisation
and NSP content
12. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 GI Index
• Pure glucose is rated 100
• Low = below 55
• Medium = 55 – 69
• High = 70 or above
• The higher the number the greater the blood
sugar response
• GI = the quality of the carbohydrates, not the
quantity.
13. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
• Takes the GI into account – how rapidly a particular
carbohydrate turns into sugar
• The GL tells you how much of that carbohydrate is in a
serving of a particular food
• You need to know both to know the food’s effect on blood
sugar.
• GL 20 or more is high
• 11-19 is medium
• GL of 10 is low
• Foods that have a low GL usually have a low GI
GL
14. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Watermelon
• GI 72
• Serving of 120 grms = 6grms of carbohydrate
• GL 72/100 X 6 = 4.32 =4
15. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Carbohydrate
• 5-6g/kg/d CHO - 60 mins training per day
• 6-8g/kg/d mod training athletes 60-120 mins intense.
• 8-10g/kg/d end. training athletes 120 mins +
• 10g+/kg/d extreme exercise (Brick sessions)
• Gen/mod training level 50-60% EI
• End training 50-70% EI
• Restricted Energy diet 60-70% EI
16. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
• 30-60g per hour for shorter distance (60g
absorption)
• 70-100g per hour for longer distance
• 90g 2:1 fructose
• During the bike – rolling buffet
• Winter rolling buffet
• During the run – fluid – gels – cola etc.
Training/Race
18. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Where
• glucose - prepared commercially
• fructose - found in honey, fruit, veg.
• sucrose - table sugar
• lactose - milk sugar
• maltose - formed in the malting process
• trehalose - mushrooms and insects
• dextrins - oral supplements
19. TDC Seminar Series 2014/15 Recovery
• Re-fuelling muscle & liver glycogen
• Replacing fluid and electrolyte loss
• Manufacturing new muscle protein, enzymes, red blood
cells
• Preparing the immune system to handle the damage
• 1-1.2g/kg of carbohydrate in the first hour
• 15-25g high quality protein
20. TDC Seminar Series 2014/15
• 700-800ml sports drink or 2 sports gels
• 500ml fruit juice or soft drink
• 2 slices toast/bread with jam or honey or banana topping
• 2 cereal bars
• 1 cup thick vegetable soup + large bread roll
• 115g (1 large or 2 small) cake style muffins, fruit buns or
scones
• 300g (large) baked potato with salsa filling
• 100g pancakes (2 stack) + 30g syrup
50g
21. TDC Seminar Series 2014/15
Fluid Requirements
• Drink as much as can be tolerated
• Practise in training
• 500-600ml per hour
• 100-150% fluid loss – replace within 4-6 hours
• 50-80mmol/L of sodium optimal for re-hydration
• Hyponatremia
22. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Pre-Race
1-2g/kg – 1-4 hours pre race
Carbs– low in fat and low in fibre
Fluid -
23. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
If habitually through training an athlete
aims for > 6g CHO/kg/BM/d they
generally do not have the same capacity
to carbohydrate load for an event as
glycogen super compensation occurs on
a daily basis (Costill et al., 1981, Tornopolsky et
al., 1995)
24. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Carbohydrate Loading
• 7-12/kg for 24-48 hours
• Sprint/Olympic 7/8g/kg 24 hours
25. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
During Race
• 30-60g per hour for shorter distance (60g
absorption)
• 70-100g per hour for longer distance
• 90g 2:1 fructose
• During the bike – rolling buffet
• During the run – fluid – gels – cola etc.
26. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
% Fat by Weight
• 1500 kcals @ 25-30% = 40-50g of fat.
• 3000 kcals @ 25-30% = 80-100g of fat.
• % fat by energy - 15-20% ‘making weight’
• X gs of fat by 9
• ÷fat total x 100.
27. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Muscle
• Genetic potential - did you pick the
right parents
• Muscles only grow with stimulation
• A high energy diet including high
protein but not
28. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Protein
• High dietary protein intake is required to
maximise net protein accretion during
resistance-exercise training
• Structural proteins – collagen, actin,
myosin
• Regulatory proteins – enzymes
• State of training plays a major role
30. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
BIOLOGICAL PROTEINS
• grade 1 protein contains all essential
amino acids
• high biological value
• amino acids are available
31. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
LIMITNG AMINO ACIDS
• protein from plant sources have a lower
biological value
• lack various essential amino acids
• wheat - lysine
• beans - methionin
• combine and mix pulses, grains and nuts
32. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
COMPLETE PROTEIN FOODS
DAIRY PRODUCTS
EGGS
FISH
MEAT
POULTRY
CORN/RICE + BEANS
CORN + PEAS
LENTILS + BREAD
33. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Protein
• Extra kcals.
required will
automatically
increase protein.
• 1g/kg/d -
1.7g/kg/d or 12-
15% EI
• General sports
activity 1g/kg/d
• Strength training
1.2-1.6g/kg/d
• Endurance athletes
1.2-1.6g/kg/d
• Adolescent
athletes 2.0g/kg/d
• Pregnant athletes
extra 10g per day
trimester 2 and 3
• Breast feeding
extra 20g per day
34. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Carbohydrate for Resistance Training
• Insulin involved in the transport of amino
acids across the muscle cell
• Insulin assists in protein synthesis
• Decreases cortisol - catabolic
• May elevate growth hormone.
35. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Practice Tips
• Resistance programme and energy dense diet
• Hypertrophy phase with an increase in resistance-
training session and decrease in volume, off season
is best.
• Increase in body mass of 0.25-0.5kg week
• Timing – both before and after increases anabolic
hormones
• Increase meal or snack frequency – increased
intestinal tolerance 5-6 meals including pre and post
training snacks
• Lifestyle and time management
36. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Not All Proteins Equal• Casein
• Whey
• Vegetarian
• Meat
• Milk Isolate (80% Cassein 20% Whey)
38. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Fast & Slow Proteins
• Casein isolate 6.1grms per hour
• Whey isolate 8.10 grams per hour
• Egg protein 1.3gs per hour
Whey has shown some advantage in short
term studies
39. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Supplements
Pros
• Assistance to meet
nutritional goals
• Direct performance
enhancement
• Placebo effect
Cons
• Expensive
• Side effects
• Contamination
• Redirection of
resources
Questions
Is it safe?
Is it legal?
Is it effective?
40. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Caffeine
• 6mg/kg is effective
• Greater effect when in anhydrous state
• Can enhance vigilance & focus in extended ex
• Can be ergogenic for sustained max ex
• Beneficial for high-intensity activity
41. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Other Nutritional Goals
• Minimal fat content
• Good sources of other nutrients
• Essential amino acids
• Calcium
• Iron
• Hydration
42. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
Vitamins
• Catalysts for metabolic reaction
• RDA
• If less than 2/3rd consistency modify diet
• Athletes do need a higher adjustment of
RDA (ACSM Jan 2001)
• Higher energy expenditure has an in built
increase
Editor's Notes
2
3
4
5
The original Harris–Benedict equations published in 1918 and 1919.[1][2]Men BMR = 66.473 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
Women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)
The Harris–Benedict equations revised by Roza and Shizgal in 1984.[3]Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Recovery drink
Hydration – nutrition
Milk & ginger powder – just to taste
Soya, almond, milk
Recovery drink 2
Half milk half water – banana – desicated coconut but not sweetened – ginger
Cinamon or nutmeg
In the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest. This is especially important if the time between prolonged training sessions is less than 8 hrs. The type and form (meal or snack) of carbohydrate that is suitable will depend on a number of factors, including the athletes overall daily carbohydrate and energy requirements, gastric tolerance, access and availability of suitable food options and the length of time before the next training session. Table 1 gives examples snacks providing at least 50g of carbohydrate.
Prolonged and high-intensity exercise causes a substantial breakdown of muscle protein. During the recovery phase there is a reduction in catabolic (breakdown) processes and a gradual increase in anabolic (building) processes, which continues for at least 24 hours after exercise. Recent research has shown that early intake after exercise (within the first hour) of essential amino acids from good quality protein foods helps to promote the increase in protein rebuilding. Consuming food sources of protein in meals and snacks after this “window of opportunity” will further promote protein synthesis, though rate at which it occurs is less. Though research is continuing into the optimal type (e.g. casein Vs whey), timing and amount of protein needed to maximise the desired adaptation from the training stimulus, most agree that both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further enhance the training adaptation by reducing the degree of muscle protein breakdown. Table 2 provides a list of carbohydrate rich snacks that also provide at least 10g of protein, while Table 3 lists a number of everyday foods that provide ~10g of protein.
Protein & Carbohydrate snack
250-300ml liquid meal supplement• 300g creamed rice• 250-300ml milk shake or fruit smoothie• 600ml low fat flavoured milk• 1-2 sports bars (check labels for carbohydrate and protein content)• 1 large bowl (2 cups) breakfast cereal with milk• 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt• 220g baked beans on 2 slices of toast• 1 bread roll with cheese/meat filling + large banana• 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt• 2 crumpets with thick spread peanut butter + 250ml glass of milk• 300g (large) baked potato + cottage cheese filling + glass of milk
Animal foods • 40g of cooked lean beef/pork/lamb• 40g skinless cooked chicken• 50g of canned tuna/salmon or cooked fish• 300 ml of milk/glass of Milo• 200g tub of yoghurt• 300ml flavoured milk• 1.5 slices (30g) of cheese• 2 eggs
Plant based foods• 120g of tofu• 4 slices of bread• 200g of baked beans• 60g of nuts• 2 cups of pasta/3 cups of rice• .75 cup cooked lentils/kidney beans
Meeting Fluid Requirements during CompetitionDuring competition, it’s not as simple as drinking as much as tolerated or possible. Recent reports in the scientific literature have shown that some Ironman triathletes may drink in excess of hourly fluid requirements during an event. Drinking in excess of hourly sweat losses may result in hyponatremia or low plasma sodium. Slower athletes, particularly females contesting events in cooler conditions are most at risk of drinking in excess of hourly fluid requirements. So how do you know how much to drink? You need to monitor your individual fluid balance during training and competition sessions to develop a plan for subsequent exercise sessions. Please refer to the Sweat fact sheet for more information.
(50-80 mmol/L) – sodium more than in commercial drinks
Sodium loss can lead to a state of low blood volume, which serves as a signal for the release of anti-diuretic hormone (ADH).[citation needed] ADH release leads to water retention and dilution of the blood resulting in a low sodium concentration.Exercise-associated hyponatremia (EAH) is common in marathon runners and participants of other endurance events.[3] 13% of the athletes who finished the 2002 Boston Marathon were in a hyponatremic state, i.e. their salt levels in their blood had fallen below an acceptable level
Exertional hyponatremia is a relatively rare condition defined as a serum-sodium level less than 130 mmol/L. Low serum-sodium levels usually occur when activity exceeds 4 hours.
Two, often-additive mechanisms are proposed: an athlete ingests water or low-solute beverages well beyond sweat losses (also known as water intoxication), or an athlete's sweat sodium losses are not adequately replaced.
Ultimately, the intravascular and extracellular fluid has a lower solute load than the intracellular fluids, and water flows into the cells, producing intracellular swelling that causes potentially fatal neurologic and physiologic dysfunction. Affected athletes present with a combination of disorientation, altered mental status, headache, vomiting, lethargy, and swelling of the extremities (hands and feet), pulmonary edema, cerebral edema, and seizures. Exertional hyponatremia can result in death if not treated properly. This condition can be prevented by matching fluid intake with sweat and urine losses and by rehydrating with fluids that contain sufficient sodium.
Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise (Refer to the “How much do athletes sweat?” Fact Sheet for advice on how to monitor fluid losses during exercise). The recommendation to consume a volume of fluid greater than that lost in sweat takes into account the continued loss of fluid from the body through sweating and obligatory urine losses.
JAT
Exertional heat stroke is an elevated core temperature (usually >40°C [104°F]) associated with signs of organ system failure due to hyperthermia. The central nervous system neurologic changes are often the first marker of exertional heat stroke. Exertional heat stroke occurs when the temperature regulation system is overwhelmed due to excessive endogenous heat production or inhibited heat loss in challenging environmental conditions20 and can progress to complete thermoregulatory system failure.19,21 This condition is life threatening and can be fatal unless promptly recognized and treated. Signs and symptoms include tachycardia, hypotension, sweating (although skin may be wet or dry at the time of collapse), hyperventilation, altered mental status, vomiting, diarrhea, seizures, and coma.6,10,14 The risk of morbidity and mortality is greater the longer an athlete's body temperature remains above 41°C (106°F) and is significantly reduced if body temperature is lowered rapidly.22–24
Fluid replacement alone will not guarantee re-hydration after exercise. Unless there is simultaneous replacement of electrolytes lost in sweat, especially sodium, consumption of a large volume of fluid may simply result in large urine losses. The addition of sodium, either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance fluid balance in the post exercise period. Further, sodium will also preserve thirst, enhancing voluntary intake. As the amount of sodium considered optimal for re-hydration (50-80 mmol/L) is in excess of that found in most commercially available sports drinks, athletes may be best advised to consume fluids after exercise with everyday foods containing sodium.In considering the type of fluids needed to achieve their re-hydration goals, athletes should also consider the length of time before their next session, the degree of the fluid deficit incurred, taste preferences, daily energy budget, as well as their other recovery goals. With the latter, athletes can simultaneously meet their refueling, repair and contribute to their re-hydration goals by consuming fluids that also provide a source of carbohydrate and protein e.g. flavoured milk, liquid meal supplement.
The effects of consuming carbohydrate-electrolyte beverages on gastric emptying and fluid absorption during and following exercise.Murray R.Author informationAbstractA variety of beverages formulated to provide fluid, carbohydrates, and electrolytes during and following exercise are commercially available. Such 'sport drinks' commonly contain 4 to 8% carbohydrate (as glucose, fructose, sucrose or maltodextrins) and small amounts of electrolytes (most often sodium, potassium, and chloride). The efficacy of consuming such beverages has been questioned primarily because of concern that beverage carbohydrate content may inhibit gastric emptying rate and fluid absorption during exercise, thereby jeopardizing physiological homeostasis and impairing exercise performance. Gastric motor activity, and consequently gastric emptying rate, is governed by neural and humoral feedback provided by receptors found in the gastric musculature and proximal small intestine. Gastric emptying rate may be influenced by a variety of factors including, but not limited to, the caloric content, volume, osmolality, temperature, and pH of the ingested fluid, diurnal and interindividual variation, metabolic state (rest/exercise), and the ambient temperature. The caloric content of the ingested fluid appears to be the most important variable governing gastric emptying rate, providing a mean caloric efflux from the stomach of 2.0 to 2.5 kcal/min for ingested fluid volumes less than 400 ml. At rest, gastric emptying is inhibited by solutions containing calories in a manner independent of the nutrient source (i.e. carbohydrate, fat or protein). Consequently, plain water is known to empty from the stomachs of resting subjects at rates faster than solutions containing calories. Gastric emptying is increasingly inhibited as the caloric content of the ingested fluid increases. During moderate exercise (less than 75% VO2max), gastric emptying occurs at a rate similar to that during rest; more intense exercise appears to inhibit gastric emptying. When fluids are consumed at regular intervals throughout prolonged exercise (greater than 2 hours), postexercise aspiration of stomach contents reveals that solutions containing up to 10% carbohydrate empty at rates similar to plain water. There is ample physiological justification for the addition of glucose, fructose, sodium, potassium and chloride to fluid replacement beverages. Fluid absorption in the small intestine is stimulated by glucose and sodium (and to a lesser extent by fructose and other electrolytes). Glucose and sodium are absorbed via a common membrane carrier in the mucosal epithelium of the proximal small intestine. The potentiation of sodium uptake by glucose establishes an osmotic gradient for fluid absorption
The majority of triathlons start early in the morning so there is the temptation to miss breakfast before race start. It’s crucial to eat a pre-race meal in order to top up muscle and liver glycogen stores. A pre-race meal containing roughly 1-2 g of carbohydrate per kilogram body weight should be consumed about 1-4 hours before racing. The meal should contain familiar carbohydrate-rich foods and fluids that are low in fat and fibre. For instance two English muffins, 1½ tablespoons jam, 1 teaspoon Vegemite and 750 ml sports drink provides 2500 kJ, 125 g carbohydrate, 2 g fat, 14 g protein and only 4 g fibre. Foods like liquid meal supplements, sports bars, bananas and juice are also popular pre-race meal choices.If athletes have the early morning jitters liquid meal supplements such as PowerBar Protein Plus™ powder provide an easily digested alternative to foods. It is also worthwhile to sip on water or a sports drink during the hour before race start to top up fluid levels. The advantage of competing in triathlons is that you can always urinate during the swim if you drink too much beforehand. (AIS)
The amount of carbohydrate required will vary depending on the distance of the triathlon contested. For shorter triathlon events, athletes should aim to consume 30-60g of carbohydrate an hour, whereas athletes contesting Ironman events should aim to consume 1-1½ grams of carbohydrate per kg body weight per hour. For example, a 70kg male athlete contesting an Ironman event, should aim to consume roughly 70-100g of carbohydrate an hour. The athlete’s tolerance will ultimately dictate how much carbohydrate is consumed and should be considered when deciding on a race nutrition plan.
Athletes should take a variety of food on the bike to ensure they maintain interest in what they are eating. Sandwiches (white bread, no margarine, with crusts cut-off), fruit bars, sports bars, bananas, sweet biscuits, dried fruit and sports gels are all examples of foods commonly eaten by triathletes while cycling. It is good practice to have a combination of regular food items and sports foods.
6
16
Gene expression and translation
Meet the Mystery Man
Five foot five inches tall… One hundred eighty pounds… Eight percent body fat…Prehistoric guys want to be him and chicks want to be with him… Who is he? Why, he’s Neandrethal man. The biggest, baddest, bipedal evolutionary ancestor on the block. Check him out:
Try these physical characteristics on for size:• For starters, massive, broad shoulders are indicated by a scapular breadth that is about 8% larger than their modern human contemporaries. (Neanderthals and anatomically modern humans did live side by side for several millennia.)• Muscle attachments for the pecs were enormous, up to twice the size of today’s average.• Neanderthals had shorter, wider humeri (upper arms), which combined with the shoulders, suggests substantial rotator cuff muscularity.
And, get this; the bones in their forearms were actually bowed from muscles that must have powered a grip that could crush stone.• All of this upper body musculature was anchored on a solid foundation of massive quads that specialized in explosive power and side-to-side movement.
10
Though research is continuing into the optimal type (e.g. casein Vs whey), timing and amount of protein needed to maximise the desired adaptation from the training stimulus, most agree that both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further enhance the training adaptation by reducing the degree of muscle protein breakdown. Table 2 provides a list of carbohydrate rich snacks that also provide at least 10g of protein, while Table 3 lists a number of everyday foods that provide ~10g of protein.
After training could be yogurt, glass of milk, cereal with milk or lean meat/cheese snack
Breakfast
2 ½ cups cereal and low fat milk (32)
2 slices of toast and butter and jam
Morning Tea
2 cereal bars (4)
Lunch
2 ham, reduced fat cheese and salad rolls
Orange juice (13)
Afternoon tea
200g low fat yogurt and piece of fruit (13)
Training
Water and sports drink
Dinner
200g lean steak
3 cups steamed rice and veg
Reduced fat custard and banana (92)
Total 190g (2.4g/kg/d)
Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion. Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis. Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.
Casein is a slow digesting protein source and is ideal to take before bed! Feed your muscles with sustained casein protein!
Demling et al (2000) compared two groups on a 2100 to 2300kcal diet containing 143gP (26%), 286gC (52%), and 49gF (20%). Both groups weight trained for twelve weeks but received 75g of their daily protein intake from either a whey-based drink or a milk-protein isolate drink (80% casein, 20% whey). At the end of the study, the milk-protein isolate group lost more fat (15.4lbs vs. 9.2lbs), gained more lean mass (9lbs vs. 4.4lbs), and gained more upper and lower body strength than the whey group. It appears that milk protein isolate ingestion, when on a training program, may be a better way to enhance fat loss and muscle gain.
Lands et al (1999) showed that when supplementing with 20g of whey or casein for three months, the whey group had up-regulated their antioxidant defense systems and had increased performance in an anaerobic exercise task. The casein group didn't improve on any of the above parameters. Therefore whey may be better for antioxidant protection.
Since the fast vs. slow debate focuses on whey (fast) vs. casein (slow), let's address that research here. In studies by Boirie et al (1997) and Dangin et al (2001), it was shown that whey protein is better for up-regulating protein synthesis while casein protein is better for down-regulating protein breakdown. Not much more has to be said about this since it's been discussed about a thousand other times on this site alone. The take-home message from these studies is that a milk protein blend or a supplement containing whey + casein may be your best bet for body composition improvements.
Next up, what about those kooky vegetarians? Well, in comparing an omnivorous diet (meat containing) with a vegetarian diet, Campbell et al (1995, 1999) demonstrated that strength gains and body composition improvements are impaired when meat is removed from the diet.In their studies, subjects weight trained for twelve weeks while consuming a 2300kcal diet consisting of 70-90gP (12-15%), 267-317gC (49%), and 82-87gF (7-11%). The only difference between groups was the fact that one group ate a meat-free diet while the other group ate meat. At the end of the twelve weeks, the meat eaters lost 2.8lbs of fat while gaining 3.74lbs of lean tissue. The vegetarians, on the other hand, lost no fat weight and lost 1.76lbs of lean tissue. Bottom line, meat seems to be an essential part of the diet.
Regarding fish in the diet, Lavigne et al (2001) demonstrated that cod protein was better than soy or casein for increasing muscle glucose sensitivity and for preventing insulin resistance in high-fat fed rats. Since codfish has a favorable omega-3 profile, the researchers duplicated their work using only the protein component of cod and the benefits remained the same. This indicates that eating fish may improve your carbohydrate sensitivity and ultimately your body composition and these effects may be independent of the fatty acid profile.
Finally, Lohrke et al (2001) showed that growing pigs fed a diet consisting of soy as the only source of protein had lower body weights, amino acid imbalances, increased cortisol levels, and increased muscle breakdown. The casein-fed pigs grew normally. This study indicates that a diet containing exclusively a low quality protein (soy in this case) may interfere with normal growth and development.
Depending on their individual needs, my clients typically eat a different protein source with every meal so that by the end of the day they've gotten complete protein from egg whites, fat free cheese, milk protein isolate shakes, cottage cheese, salmon or tuna and lean beef, not to mention the incomplete sources like mixed beans and mixed nuts.
Milk protein isolate ingestion, when on a training program, may be a better way to enhance fat loss and muscle gain.
Milk Isolate (80% Cassein 20% Whey)
How quickly amino acids get transported to blood and how quickly they then get assimilated into muscle and other tissue for repair and rebuilding is the basis of this idea. According to some enthusiasts, fast proteins such as whey are superior to slow proteins like casein. Both are derivatives of milk products. Here are some values (Bilsborough 2006):
If you multiply the grams per hour by hours per day you can see that an excess of protein is unnecessary
There's not much evidence that these variations make a difference to muscle building over the longer term, although whey has shown some advantage in short-term studies.
Yet the other useful information that can be gleaned from the numbers above is that with an average protein absorption of, say, 7 grams/hour, a theoretical absorption is limited to around 168 grams each day (24x7). If accurate, it makes the 400 gram/day protein diets look entirely unnecessary at best.
Safety of High-Protein DietsVery high-protein diets may not be safe over time for the following reasons:High levels of nitrogen and amino acids can be toxic.High-protein diets are not safe for those people suffering from chronic kidney disease. Up to 20 percent of the population may be undiagnosed.
Beetroot – nitrates, increases vo2 – 3 times per day.
Cherry juice - recovery aid.
The blood pressure and athletic performance benefits are likely mediated through the metabolic conversion of dietary nitrate (NO3) to biologically active nitrite (NO2) and then to nitric oxide. Nitric oxide has numerous functions in the body, including the regulation of blood flow, muscle contractility, glucose and calcium homeostasis, and mitochondrial respiration and biogenesis.3
Montmorency cherries contain high levels of substances known as polyphenols. These include flavonoids and anthocyanins, which are known to have anti-oxidant and anti-inflammatory effects. A 2006 study in the British Journal of Sports Medicine tested the efficacy of tart cherry juice in preventing symptoms of exercise induced muscle damage. It found that strength loss and pain were significantly less when participants performed eccentric arm exercises after 4 days of drinking cherry juice compared with placebo.1 Another study in 2011 found that consuming Montmorency cherry juice improved the recovery of isometric muscle strength after intensive exercise and suggested that its polyphenolic compounds attenuated the oxidative damage induced by exercise. 2
Real food Vs supplementsMany athletes fall into the trap of becoming reliant on sports food supplements, believing this to be the only and/or best way to meet their recovery goals. This often results in athletes “doubling up” with their recovery, consuming a sports food supplement that meets certain recovery goals e.g. liquid meal supplement, then following this up soon afterwards with a meal that would help them meet the same recovery goal e.g. bowl of cereal with fresh fruit. Unless constrained by poor availability or lack of time, athletes are best advised to favour real food/fluid options that allow them to meet recovery and other dietary goals simultaneously. This is especially important for athletes on a low energy budget.
What are some other the practical considerations for recovery eating?Some athletes finish sessions with a good appetite, so most foods are appealing to eat. On the other hand, a fatigued athlete may only feel like eating something that is compact and easy to chew. When snacks need to be kept or eaten at the training venue itself, foods and drinks that require minimal storage and preparation are useful. At other times, valuable features of recovery foods include being portable and able to travel interstate or overseas. Situations and challenges in sport change from day to day, and between athletes - so recovery snacks need to be carefully chosen to meet these needs.
The International Society of Sports Nutrition 2010 states that:■ Caffeine is effective for enhancing performance when consumed in moderate dosages (~3-6 mg/kg).■ Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to tea / coffee. (All High5 products use caffeine anhydrous).■ It has been shown that caffeine can enhance vigilance (focus) during bouts of extended exhaustive exercise.■ Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.■ Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.■ The scientific literature does not support caffeine induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance. (NB: in short it does not make dehydration worse).