Transcript Coaches Webinar

Performance
Nutrition
Presented By: Laura Anderson
Acrobat and Combat Sport Dietitian
[email protected]
Why Nutrition?
• Most overlooked edge
• Work with their body not against it
• Food is fuel
• Serious athletes have nutrition plans!
Daily Fueling
The 3 R’s…..
• Replace
• Replenish
• Repair damage
“Everyday” Nutrition
• Normal growth and development
• Immune system
• Quality of workouts
• Recovery from workouts and competitions
Adequate Fueling
• “Recovery” Nutrition is happening all
day, every day!
Nutrition Throughout Training Year
Nutrition Periodization
• Training Cycle Needs Meet Nutritional Needs
– Preparation Phase, Competition Phase, Transition
Phase
• The Preparation Cycle: A new beginning / The
base is being built!
– Appropriate phase for wt. loss goals to occur
– Dial in on eating like an athlete
– Easing in on sport specific training
• Begin building training volume, intensity is moderate
Nutrition Periodization
• Training Cycle Needs Meet Nutritional Needs
• The Competition Phase
– Intensity is up!
– Active weight loss goals should be complete
– Focus on daily eating regime for energy and recovery
• Transition Phase
– Weight Management phase
When
• Immediately (shoot for 30-60 minutes) after
workouts
– Especially when doing >1 workout per day
• Conditions within the body post-workout are
optimal for recover if the proper nutrients are
provided
• Consuming carbohydrate & protein right after
workout / event will:
– Restore fuel in muscle (glycogen)
– Increase synthesis of muscle protein
What Makes a Good Post Exercise Food?
Label
Information
Snack Bars
Post Exercise
Bars
Carbohydrate
15—30g
30 – 100g
<6g
6—20g
(.1--.2 g/ kg)
Protein
Post Exercise Choices
Quick & Easy Sport
Bars
Beverage /
Drinks
Other Foods
Power bar Recovery
Milk based fruit Smoothie
Low fat yogurt with granola
Cliff bar
Low Fat Chocolate Milk
Lean Meat sandwich
Luna Sunrise Bar
Carnation Instant Breakfast
Peanut butter and jelly
sandwich
Gatorade Energy Bar
Boost
Fruit with Nut Butter
Kashi Go Lean Bar
Ensure
Cottage Cheese with Fruit
First Endurance Bar
Endurox R4
Single Serve Tuna Packs
with crackers
EFS Sport bar
Mix 1
Fruit salad with yogurt
Breakfast Erin Baker’s
Cookie
Powerbar Recovery drink
Bowl of cereal with skim milk
GeniSoy Bar
Chocolate Silk Soy milk
Trail mix w/ a piece of fruit
Powerbar Performance
Ultragen (by First
Endurance)
String cheese w/ a piece of
fruit
Veggie burger on pita bread
Factors affecting Hydration Status
• Often greater dehydration threats in training then
competition
– Establish net fluid loss by weighing yourself before
and after a session
– Change in training regime is a good time to reassess
your goals.
• Generally about 24 oz of fluid needs to be consumed for
each lb lost during training----try not to get stuck needing
much more then that! It becomes a challenge and unrealistic
to make up a lot.
Effects of Dehydration on
Physical Performance
Looking at a 150 lb guy
12 lbs
6-9 lbs
4.5 lbs
> 6%
4-6%
3 lbs
3%
2%
Keeping Up with Hydration Status
• Monitor urine color (should be a
light straw color)
• Focus on fluids all day
– Not just during workouts and practice
– Plan ahead for airline travel!
– Consume at least 8-16 oz fluid per
hour
of airline travel
• Re-hydrate after weigh-in
Keep the Doctor Away
• Taking care of the Immune System
– Enjoy a good range of fruits and vegetables (more
color the better!)
– Include Omega-3 fatty acids in the diet
– Aim for recommended amount of fiber
– Key: Usually the bigger variety of foods you consume
the more opportunity you are giving your body to
receive adequate nutrients.
Competition Day
• Major Goals of pre-event meal:
– Finish topping off glycogen stores in muscles
and the liver.
– Top-up fluid levels
– Leave the GI system feeling comfortable
during the event---not too hungry, but not over
filled or prone to upset
– Leave you feeling confident and ready to
perform at your best!
Pre-Event Meal Tips
• Experiment!
– Know type, timing and amount of food that works best
for you.
• High fat foods can sometimes be a problem
• Practice in minor competitions or a regular practice
• Competition Schedule---it may be difficult to
recover food and fluid levels between fights
– Post-event, pre-event, and during event share an
equal role… Don’t neglect opportunity to plan out an
eating schedule.
During Competition
• Attempt to make a fuel schedule after
receiving your tournament competition
times
– Food / drink choices should be appealing to
you with adequate time to consume.
– A variety off foods can be considered as long
as GI distress isn't an issue.
Post Competition
• Post Match Recovery
– Maximize recovery by following post exercise
guidelines.
– Remember---the first few hours are important
as the body will make better use of
carbohydrate at that time
– Don’t rely on being able to have something at
the competition venue---bring your own
supplies!
Fueling your body properly can
provide you with a performance
edge over your competitors.
Don’t Miss Out!!!