Transcript Lecture 14 February 27, 2012

Coaching: The Art and Science
Decisions we make have
consequences in our lives.
Let’s choose to be successful!
NCCP Core Competencies
 Problem-solving
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Dealing with situations where nutrition wrt training or
competition may affect performance
Provide answers to common questions re: sport nutrition
Develop strategies to influence parents and athletes about
basic nutritional choice
 Valuing

Consider and value the key role parents play in
influencing their child’s nutritional choices and
behaviours without passing judgment
NCCP Core Competencies
 Critical Thinking


Compare current knowledge, skills, attitudes with info in
Reference Manual
Develop strategies and provide advice that reflects the
realities of athletes’ families
 Leadership

Develop strategies and key messages that influence the
nutrition decisions that athletes and their parents make
 Interaction

Brainstorm with other coaches to solve problems and
develop plans
Nutrition
 The Energy Concepts (Energy Systems)

Basis of Physical Activity

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Food Fuels

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ATP – Adenosine Triphosphate
Carbohydrates, proteins, fats
Terminology
Blood glucose
 Muscle glycogen

Basis of Physical Activity
 Movement requires
muscular contraction
 Contractions require
energy
 Energy for muscular
contraction exists in
chemical form as ATP
 Adenosine triphosphate
Adenosine Triphosphate
ATP Breakdown
ATP Resynthesis
Methods of Producing ATP
 Anaerobic


1.
2.
Without oxygen
Relates to how fast
we can get ATP
Alactic or
Phosphagen
System
Lactic Acid System
 Aerobic

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With oxygen
Relates to capacity,
how much we can
get
Cardio-respiratory
System critical
Alactic Energy System
 Aka phosphagen system
 Stored energy system

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ATP stored in muscle cell – 1 second of work
Phosphocreatine stored in muscle
Total work capacity about 10 seconds
 High intensity work short durations

Examples of activities
Alactic Energy System
 Recovery of
Phosphocreatine stores

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50% in 30 seconds
Full recovery in 2
minutes
Recovery is an aerobic
process
 Use of CREATINE
Lactic Acid Energy System
 Aka anaerobic glycolysis

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Anaerobic – without oxygen
Glycolysis – breakdown of sugar (carbohydrates)
 High intensity activity – 10 sec. to 2 min.
 By product is lactic acid

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Buildup causes slowdown in ATP production
forcing us to slowdown or stop (homeostasis)
Appreciation of lactate buildup
Examples of activities
Lactic Acid Energy System
 Recovery – up to 30
minutes to remove
most of lactate buildup
 Active vs passive
 Recovery is an aerobic
process
Aerobic Energy System
 Aka aerobic glycolysis

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Aerobic – with oxygen
Glycolysis – breakdown of sugar (carbohydrates)
 Capacity which relates to how much
 Continuous activity for long periods of time
 Cardio-respiratory system needs to adjust
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More blood to muscle – increased heart rate
More air to lungs – increased ventilation
Concepts
 Blood glucose (blood sugar)
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Hypo and hyper(glycemia)
Blood sugars regulated by insulin
 Muscle glycogen
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Storage form of carbohydrates in muscle
Muscle glycogen levels have effects on
performance
Application of Energy
Concepts
1
 Construction of
Physical Training
Programs
Application of Energy
Concepts
2
 Prevention or
Delay of Fatigue
Application of Energy
Concepts
3
 Control of
Body Weight
Application of Energy
Concepts
4
 Nutrition and
Performance
The Energy Concepts
 Application of the Energy Concepts
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Construction of Physical Training Program
Prevention or Delay of Fatigue
Control of Body Weight
Nutrition and Performance
Nutrition and the Coach
 Diet has a role in performance and recovery
 Awareness of your influence on athletes and
parents
 Expertise limited to recommendations on diet
and hydration before, during and after
activity
People Ask You Questions…
 Should athletes eat differently
from other people?
 Workbook page 3.
Nutritional Needs of Athletes
Not significantly different from healthy
individuals – Canada Food Guide – but more!
1. Eat a variety of foods
2. Sufficient energy intake
3. Sufficient carbohydrate intake
4. Sufficient fluid intake
5. Sufficient protein intake
Grain products
(carbohydrate): Choose
whole grain and enriched
products more often.
Vegetables and fruit: Choose
dark green and orange
vegetables and orange fruit
more often.
Milk products: Choose lowerfat milk products more often.
Meat and alternatives
(proteins): Choose leaner
meats, poultry and fish, as well
as dried peas, beans and lentils
more often.
Each food to
the left
represents a
portion for the
food group in
question.
Choosing a Scenario
 Workbook – Nutrition Module page 4
 Read the three scenarios and choose one for exercise 3.1.2
 Nutrition before competition
 Nutrition between/during competitions
 Nutrition for recovery
Nutrition Before Competition
Two hours before a competition, you go into the
cafeteria, where they are serving Italian,
Canadian and Chinese food. The athlete orders
a large slice of pizza, double cheese and
pepperoni, a diet drink and a cold macaroni
salad. For something different, the athlete
decides to put hot peppers and anchovies on
her pizza. For dessert she takes a slice of
Black Forest cake with whipped cream.
Nutrition Before Competition
 Digestion period:

Too short, too much fat – long time to digest
 Food choices:
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Pizza contains CHO, but pepperoni and cheese too fat
Macaroni salad too fat, risk of food poisoning
Spicey foods – hot peppers and anchovies
Dessert – too rich (sugar) and fat
 Hydration:
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Diet soft drink not a source of CHO and carbonated
Nutrition Before Competition
 Alternative recommendations
 Meals:
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White rice, pasta, bread, small serving meat, vegetables
 Dessert:
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Yogurt, fruit
 Drink:
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Water
Nutrition Between Competitions
Your team is taking part in a tournament in a sport
centre where there’s only a small snack bar. At
the snack bar they have only fast food, candy,
chips, bottled water, soft drinks and coffee.
You know the place well, as you’re often in the
sport centre. You have only two hours between
the first and second competition, so your
athletes won’t have time to go home.
Nutrition Between Competitions
 Digestion time:

ASAP after competition, rehydrate and eat foods rich in
CHO and low in fat
 Food choices:
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Snack bar food inappropriate
Coach recommends bring own snack

Sandwich (type), fruit, energy bar, juices
 Hydration:
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Bottle or tap water best, sport drink preferred by some
Non-diet soft drinks contain CHO, but carbonated and
contain caffeine
Nutrition for Recovery
Your athletes have taken part in a hard 90
minute workout in hot weather. They’re all
exhausted at the end of the session. On the
way home, you all stop at a supermarket to
get some food to help recover before the
practice the next day. Each athlete has a
budget of about $5.00.
Nutrition for Recovery
 Digestion time:


ASAP after competition, rehydrate and eat foods rich in
CHO and low in fat
Continue with small quantities until next meal
 Food Choices

High in CHO, salted foods (promote fluid retention and
reduce urination) also water or fruit/vegetable juices
 Hydration
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1 litre (+500ml) for each kg of body weight loss
Monitor colour and quantity of urine
Hydration
 Importance of fluids (homeostasis)
 Effects of dehydration on performance
 Thirst and dehydration level
 Fluid intake prior to activity
 Fluid intake during activity
 Rehydration after activity
Eating on the Road
 Wendy’s – Choose
 Burgers without bacon or
mayo
 Baked potato (can add
butter/margarine)
 Meal size salads or side
salads
 Chili
 Fruit & yogurt
 Water, juice, milk
 Wendy’s – Avoid
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Big Bacon Classic, etc.
Baked potato with “the
works” (sour cream,
cheese, etc.)
French fries (or keep to
small orders)
Pop
Eating on the Road
 Tim Horton’s – Choose
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Sandwiches on w/w –
hold the mayo/sauce
(mustard OK)
Chili and bun
W/w bagel with cheese,
tomato
Yogurt and fruit
Water, juice, milk
 Tim Horton’s – Avoid
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Plain bagels, esp. if
white bread
Cream Cheese
Donuts, pastries
Excessive caffeine
Any drink made with
cream
Eating on the Road
 Mr. Sub – Choose
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Subs on w/w bread
Lean meats (turkey,
chicken, ham, roast
beef)
Lots of veggies
Mustard or honey
mustard sauce
Water, juice or mild
 Mr. Sub – Avoid
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Subs on white bread
Fatty meats (salami,
balogna, “Cold Cut
Trio”, meatball, pizza)
Mayo, sub sauce
Atkins wraps
Pop, iced tea, lemonade
Eating on the Road
 Restaurant – Choose
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Pasta with meat sauce
Grilled chicken entrees
and sandwiches
Fajitas
Stir-fries
Garden salads or
chicken salads (ask for
dressing on side)
 Restaurant – Avoid
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Chicken wings
Caesar salad
Garlic bread with
cheese
Chicken fingers or
cheese sticks
Creamy pastas
Ribs
Keeping Athletes and Parents Informed
Suggestions
 Be a role model
 Encourage desirable
behaviours
 Integrate dietary or
hydration strategies in
practice/games

Drink breaks, orange
snacks
 Insist on individual
water bottles
 Distribute practical
information
 Information workshop
on nutrition
 Tournament “buffet”
by parents