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Semelhante a Nutrition in Sport Teri Lichtenstein June 2010
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Nutrition in Sport Teri Lichtenstein June 2010
- 1. NUTRITION IN SPORT ASCA Level II Teri Lichtenstein Accredited Practising Sports Dietitian
- 4. Making the guidelines sport specific Sport Type Requirements Nutrition consideration Endurance (e.g. long distance runner) Power to weight ratio important High energy intake, may use carbohydrate loading. May need to decrease fibre intake to meet energy goals Power and team sports (e.g. Rugby) High and low intensity workouts, athletes of various body types and stages of development Achieving body composition for position specific requirements. Weight category (e.g. jockey) Need to make body weight target for competition, increased risk of not meeting nutrient requirements Include low energy, nutrient-dense foods (e.g. low fat dairy products). Restrict intake of foods with low nutrient density (e.g. soft drinks)
- 12. Enough carbs? 60kg female training 5 days per week <4g carb/kg per day Breakfast 2 weetbix 200mL reduced fat milk 1 tsp sugar 1 slice toast 1/2 Tbsp Jam Snack 1 banana Lunch 2 slices bread + lean meat and salad 250mL fruit juice Snack 300mL flavoured milk Training 500mL sports drink Dinner Meat 1 medium potato 1 cup carrots 1 scoop ice cream 1/2 cup canned fruit TOTAL Carbs 20g 12g 5g 15g 7g 22g 30g 25g 25g 30g 0g 16g 5g 10g 10g 232g
- 17. Protein content of foods Food Energy (kJ) Prot (g) Carb (g) Low fat yoghurt & banana 1030 13 46 Cereal & low fat milk 1300 17 60 2 toast with jam & cottage cheese 1000 18 39 Smoothie (low fat milk, skim milk powder, honey, banana) 1570 22 72 Ham, cheese & salad sandwich 1000 20 30
- 19. Putting it all together 70kg Male 11,300 kilojoules 6g carb / kg 1.8g protein/kg 20% fat Considerations: Early morning carb snack Protein post training Fluids Time between training and meals Food Weetbix, 3 Milk, reduced fat, 200mL Bread, 2 slices + margarine, 2 tsp Jam, 4 tsp Fruit juice, 150mL Banana Ham & salad sandwich, 2 Flavoured milk, 300mL Flavoured Yoghurt, 200mL Sports drink, 500mL Steamed rice, 2 cups Chicken breast, 150g Vegetables, 1 cup Fruit salad, 1 cup + Ice cream, 1 scoop TOTALS Protein 6 8 5 0 0 2 24 12 9 0 10 42 3 3 124 Fat 1 4 10 0 0 0 21 6 4 0 2 6 0 5 59 Carbohydrate 30 12 30 14 15 22 60 25 25 30 100 0 10 34 407
- 42. % Carb Solution
Notas do Editor
- Give example of Western Force.
- Sports gels – carb based but not nutrient dense
- Sports gels – carb based but not nutrient dense
- CHO produces energy much quicker that fat and does not use as much oxygen as fat to breakdown each gram – therefore excellent fuel for longer duration and higher intensities If you don ’ t replenish CHO lost from muscle glycogen and blood glucose, your body uses more oxygen to break down the fats and therefore tire more easily Your body does start using fats during endurance events because even if you replenish carbs, the rate of absorption cannot keep up with rate of utilisation by muscles Runners undertaking more intense training may require between 7-12 g CHO per kg Symptoms of low carb intake are muscle heaviness, lack of energy to train, particularly at high intensities This is when runners “ hit the wall ” Most ppl store enough glycogen for 90-120 minutes strenuous exercise IF well fed Eating too little carbs can reduce this to less than 1 hour
- Carb supplements in the form of sports drinks, food bars or gels can provide useful additional CHO for the very active endurance athlete. Snack foods and commercial liquid meals can help athletes reach their carbohydrate and nutrition goals in heavy training.
- This is less than 4g / kg body weight
- The extra stockpile is glycogen on hand to use during endurance events Carb depletion followed by carb loading has not been shown to be beneficial Reserve carb loading for select competitions as can be difficult Carb loading is more effective with trained athletes Some runners experience problems with increased fibre from cho loading (e.g. wholegrains) – to avoid this, choose white bread, plain cereals, tinned and peeled fruit If you struggle to get in extra CHO< keep lollies handy, use jam, liquid carb supplements (e.g. sports drinks)
- Be careful not to overdo protein. A 200g steak contains 60-70g protein Meat + 3 dairy + breads – usually enough protein
- Rule of thumb: 1g protein to every 3g carbs Other examples: bagel with peanut butter, smoothie made with real fruit and milk and yoghurt / ice cream If you cant stomach food straight away, try a chocolate milk drink. For a training run on a hot day, keep drink in freezer night before and then after run it will have melted but still be cold and refreshing
- Unrealistic to eat 30g fat per day – most ppl eat over 100g fat per day Other unrealistic advice is to avoid foods containing more than 10% fat (10g per 100g ) – this deletes avocado, polyunsaturated margarine, canola and olive oils, nuts, seeds, peanut butter – all the healthy fats! Oats and muesli also have higher fat content but good food for runners
- Pre-event eating is like filling your car with petrol before going on a long journey. Aim is NOT to focus on long term nutritional goals Pre-event meals provide an opportunity to tweak your ability to meet your nutritional goals ahead. This could range from a crucial top up of fuel and fluid to a simple psychological boost. Liver glycogen helps to maintain blood glucose levels and becomes very important during prolonged exercise. This is especially important if training / competing first thing in the morning as a normal overnight fast (i.e. sleeping) almost completely depletes liver glycogen levels Most studies have not shown performance differences between pre-event meals of low or high GI foods Examples low GI foods include baked beans, pasta, oats and most fruits
- The timing of an event will dictate how much you eat and at what time. Given that most races and training takes place in the mornings, it is not worth sacrificing sleep in order to eat and digest a full meal If you suffer from nerves before an event and cant stomach eating, a smoothie or sports drink could be a better option The important thing is to practise during trainings and work out whats best for you It is also important during event to stay well hydrated – this is critical to performance and will also help prevent heat-related illness Dehydration can lead to fatigue, decreased coordination and muscle cramping. If you wait until you are thirsty, you are already dehydrated!! . Be careful not to overdrink and dilute body salts Best strategy is to drink lots in days leading up to event to be well hydrated. Don ’ t drink too much for the 1-2 hours before event and then about 20 minutes before, start slowlsy slipping 200-400mL fluid - this will ensure fluid is slowly absorbed and not make you want to run to the toilet just as the gun goes off! For endurance activities of 90 minutes or longer, a sugary snack before exercise may enhance your stamina. But too much sugar may slow the time it takes for water to leave your stomach so your body wont replace fluids as quickly. Your best approach? Drink diluted fruit juice or a sports drink just before – you ’ ll consume a little sugar to fuel your muscles but not too much to impair hydration
- But a l;ow-fibre light carb-based snack should be eaten 1-2 hours before training / competing to top up energy stores If you suffer from nerves before an event and cant stomach eating, a smoothie or sports drink could be a better option The important thing is to practise during trainings and work out whats best for you . Be careful not to overdrink and dilute body salts Best strategy is to drink lots in days leading up to event to be well hydrated. Don ’ t drink too much for the 1-2 hours before event and then about 20 minutes before, start slowlsy slipping 200-400mL fluid - this will ensure fluid is slowly absorbed and not make you want to run to the toilet just as the gun goes off!
- Lots of evidence to show that distance running performance improves of carbs ingested during an event. Cyclists find this easier than runners as they are in a better position (literally) to eat solid foods, while runners are more limited. Easiest and most convenient are sports drinks and gels. Again, don ’ t try anything for the first time on race day – make sure you're comfortable by trialing different options during training It is also important during event to stay well hydrated – this is critical to performance and will also help prevent heat-related illness Dehydration can lead to fatigue, decreased coordination and muscle cramping. If you wait until you are thirsty, you are already dehydrated!! Trained vs. untrained Trained need less oxygen to break down cho Trained athletes have better muscle and and need less cho Trained athletes don ’ t burn up cho as quickly
- Requirements of recovery will vary according to the nutritional stress caused by the session – i.e. how much energy burned, micronutrients depleted, fluid loss, etc It will also be influenced by your nutritional goals (e.g.. Weight loss) and time before next session Appetite often diminished after a run and food access not always easily available Only small amounts of protein required post training to maximise recovery – e.g. tub yoghurt, glass flavoured milk Studies have shown that muscles are most receptive to building muscle glycogen within the first 30 minutes after a run Also, muscles don ’ t start refueling at a high rate, until carb is eaten Rule of thumb: 1g protein to every 3g carbs Other examples: bagel with peanut butter, smoothie made with real fruit and milk and yoghurt / ice cream If you cant stomach food straight away, try a chocolate milk drink. For a training run on a hot day, keep drink in freezer night before and then after run it will have melted but still be cold and refreshing (see carb list) While you may be keen to celebrate after a big race (especially if it ’ s a PB) with a refreshing beer or two, try to fulfil your body ’ s immediate refueling needs first, before indulging in your “ thirst ” . Alcohol can impair rehydration and recovery, and also make getting up for training the morning after very difficult! New research: post-exercise consumption of low fat chocolate milk was found to provide superior muscle recovery compared to a sports drink with same calories – milk has protein, magnesium, calcium and potassium benefits
- made with real fruit and milk and yoghurt / ice cream If you cant stomach food straight away, try a chocolate milk drink. For a training run on a hot day, keep drink in freezer night before and then after run it will have melted but still be cold and refreshing
- As an athlete, you consumer kilograms of CHO and grams of proteins However vitamins and minerals only required in milli or micrograms – that why CHO/protein referred to as macronutrients and vits/minerals as micronutrients Vits and mins don ’ t give you energy (myth that B12 energises you) but they help break down carbs and fats – your primary fuel source Don ’ t think because V&M are vital that more is better Calorie analogy – too little and no strength, too much and fat and wont train well Too little v&m,. Wont train well, too much could develop toxicity Evidence does suggest greater need for runners,. Especially B vitamins. However, you will most likely eat more calories as you burn up more fuel and therefore will get more v&m Inadequate intake of V&M can impair your health and performance, but if you follow healthy diet and take in enough, extra wont make you stronger, faster or feel better
- As a runner, you place extra stress on your bones Although you don ’ t feel it, your bones are constantly undergoing a remodelling process where bone mineral is dissolved and replaced. Sufficient calcium in your diet ensures efficient bone remodelling and vit D helps calcium absorption from your gut Female athletes at greater risk as they often reduce their fat intake to reduce weight – cut out dairy, cheese, meat sources of vit D
- Low iron will impact running performance Iron is a component of a protein in your red blood cells called haemoglobin. Haemoglobin grabs hold of the oxygen that your breathe in and holds onto it as red blood cells transport the oxygen to your muscles and other tissues during exercise. So too little iron will prevent enough oxygen getting to your muscles which will impair their ability to work at their best The brain also relies heavily in iron so too little will make you feel tired and irritable Anti-inflammatory can exacerbate iron loss through GI bleeding Low iron stores – general tiredness, increased recovery time, decreased immunity, cold-like symptoms, depression Full blow anaemia shortness of breath to the pt where runner cannot breathe Runners have higher iron demands because they lose more iron through blood (e.g. foot strike associated with running on hard surfaces with poor quality or worn shoes), sweat and urine loss Female runners have a greater risk – loss of iron from menstruation and often fewer calories due to weight control Hard training also stimulates an increase in the number of red blood cells which increases the physiological demand for iron Taking iron supplements when you are tired and run down will not help unless you have been diagnosed with iron depletion If you are experiencing any of these signs and they persist, see a sports dietitian or doctor and ask for an iron blood test. Treatment will involve dietary intervention to increase your intake and absorption of iron. You may need supplements if your iron levels are very low Do not take iron supps without an accurate diagnosis as you may absorb too much iron and this can cause copper and zinc deficiencies It is impossible for a normal healthy person to absorb too much iron from your diet (unl;ess you have hemochromotosis –p rare condition where too much iron absorbed and causes high risk of cancer and heart disease)
- Refer to handout on iron content of food Wholemeal bread has almost twice the iron content of white bread but the higher phytate content in wholemeal reduced iron availability and absorption Dried fruit, sweet corn, green leafy veges (broccoli, silverbeet) excellent sources of iron with low phytate content – therefore good availability Commercial cereals and cereal bars are fortified with iron – one bowl of iron enriched breakfast cereal has more than 4 x the iron content of a bowl of oats Avoid drinking tea, coffee and red wine when eating iron-rich foods Try include iron enhancers with meal – e.g. meat on sandwich, orange juice with breakfast cereal Many fruit juices have added vit C that can further enhance iron absorption Grapefruit, lemon and lime also enhances iron abortion from plant foods Bioavailability if iron is very important – 2 meals can have same iron content but different bioavailability – choose foods with higher vit C and lower phytates, while still maintaining high CHO intake Eg choose iron-enriched breakfast cereal with milk and fruit juice with added vit C RATHER than muesli mixed with whate germ and bran, soy milk and cup tea
- Dehydration increases strain on the body so much that it only takes a loss of 2% body weight to impair running performance \\sweat contains 40-80mmol/L sodium On a cold day, you wont sweat a lot and even for longer distance training / events – concentrated carb would be fine Hot day need more fluid and can use more diluted carbohydrates Hyponoatremia can occur in long distance events where exercise intensity and sweat rate is low- especially if fluid has low electrolyte levels – ie body gets too much water and not enough electrolytes. Volume of fluid ingested is more important than timing, but drinking regularly will help maintain a high rate of gastric emptying as fluids leave the stomach faster when gastric volume is high. Start drinking early to minimise dehydration rather than trying to reverse a fluid deficit later in competition Fluid ingested during exercise of less than 30 minutes wont enhance performance – it will not become available within timeframe of competition – but could help if hot, dry mouth, feeling of exertion – weight up benefits of increased body mass and having to slow down to drink
- Sodium is the major electrolytre in sweat and sweating is crucial to cooling you down while you are running You lose other electrolytes and minerals in sweat but sodium is the one lost in the greatest concentration. If you're out there in the heat and humidity for longer than 1 hour, make sure you include sodium in your hydration strategy There is an abundance of sodium in the everyday food we eat but when you are running (especially at high intensities and high temps) you need extra sodium Easiest way to get fluids and sodium is with a sports drink, although gels will also provide sodium for refueling To test how easily you lose sodium, taste your upper lip and see how salty it is Or when sweat dries, often leaves salty caking It ’ s a myth that sports drink are high in salt. They have a similar sodium content to foods such as milk, bread and breakfast cereal but are much more easily tolerated while running! It is important to experiment with sports drinks to work out your preferred concentration, flavour and amount
- 2% dehydration = 10% decrease in performance 5% dehydration = 30% decrease in performance
- Higher sodium concentration increases absorption of water and cho but at sacrifice of taste Sports drinks have same sodium concentration as milk
- If cho concentration is too high it delays gastric emptying, increases rate of CHO delivery and may cause GI upset (runners trots!)
- Give example of Western Force.