Transcript nutrition

Mark Mc Manus
DUBLIN GAA GPO
MC NUTRITION
FUELING GAELIC GAMES
To look at the benefits of good nutrition
Information on supplements available and relevent to GAA
Discuss issues around the taking of sports supplements
International Society of Sports Nutrition (I.S.S.N)
Professor Don Mac Laren (Team G.B)
Sharmain Davis (Welsh Rugby Team Nutritionist)
David Mc Conkey (SDSC and Team Ryano MMA)
Section 1

Nutrition for Field Based Team Games

Characteristics of field based team sports

Nutrition Consideration

Balanced diet/healthy eating

Hydration/Alcohol-Effects

Good Practice Vs Common Mistakes
Section 2 :
 Use of Sports Supplements
Section 3:
 Commonly asked questions
 60/70 minute game : 2 halves.
Limited
chance to take fluid/carbs
Elapsed time (increase fluid/carb depletion)
 Intermittent sport
High
intensity, explosive sprints
Repeated bouts – quick recovery needed
Movement dynamics – need for high power : weight ratio
 No. of games and period between matches
Chance to
recover between activity limited
For this reason nutrition is extremely important
Physique Issues
Maintaining lean mass, low body fat
Training Issues
Adequate fuelling – successive training/games
Adequate rehydration
Consuming adequate protein to match training goals
Competition
Pre-match
During
After
Quality nutrition is a key factor in sports performance
Provides body with energy
Supports immune system
Helps maintain good health
Can aid performance during
training and competition
Balanced diet has all nutrients in adequate amounts
Carbohydrate (4kcal.gm)

55-60% carbohydrate

Body's preferred energy source

Two types : simple and complex (burst…sustained)

Simple and complex have their place

6-10g/kg per day – depends on training level/duration

Good Sources : Low – Med GI
Cauliflower , Berries , Apples , Bananas , Peaches , Salads , Broccoli , Carrots
Protein (4kcal.gm)

10-35% protein

Building block for muscle and tissue repair

Increases feeling of fullness

Aids recovery

Athletes : more protein than inactive individuals

1.2g-1.8g/kg per day – Intake post training ideal
Fat (9kcal.gm)

15-25% fat for athletes

Concentrated form of energy but not always best

Good fats help transport fat soluble vit (A,D,E,K)
Different fats:

Sat and trans - bad…..meat fat , whole dairy , biscuits
fried food…raise cholesterol

Polyunsaturated

Monounsaturated – good - most nuts,eggs,olive/sunflower oils
– good – fish, nuts, seeds,omega 3+6
How to lower Glycemic/insulin response : therefore regulate blood
sugar levels : preventing “crash”
 Combination of Protein,Complex Carbs ,Good Fats and High fibre
 Regular smaller meals
 Simple carb =
insulin = low blood sugar + storage mechanism(Fat)
 Hydration starts days before match/2-3hrs out 500ml
 Dehydration of 3% can affect performance and health
 Speed
↓ 8%
 Concentration ↓ 8%
 Strength
↓ 10%
 VO2max
↓10-20%
 Blood thickens
 Weigh yourself : gauge what you need
Urine colour
chart
Decreases performance level:
Slower reaction/response
Decrease : hand-eye
: accuracy and balance
: grip , jump , run
Weakens pumping force of heart
Impaired temp regulation
Faster fatigue and dehydration
Significantly reduced aerobic performance
Increased health risks in hot environments
Enough fluids
Enough sleep
Take rest as seriously as training
Regular meals
Low-Med GI/complex carbs most of the time
Reduce high fat dairy
Protein in every meal
Protein last thing at night
 Skipping breakfast
 Not enough fruit,veg and oily fish
 Eating large portions
 Cooking skills
 Poor competition meals
 Glycemic Index ???
 GI = how much/fast a food raises blood sugar level
 “Fat doesnt make you fat...calories make you fat”
Why Sports Supplements ?

Support nutrition needs of active people

Quality nutrition helps repair damage

Diet must meet demand put on the body

Convenience is a big factor

Make up for deficiency–activity increases need for nutrients

Can help recovery speed

Allows increased exercise load
Supplements DO NOT make up for bad diet
Q : What is the No.1 sports supplement ?
Proteins: Fast
– egg,whey (regarded as best)
Medium– chicken,fish,meat
Slow
– casein
Shakes:
Help meet protein needs
Facilitate recovery and muscle adaptation
Reduce muscle breakdown
Maintain lean mass
*Average protein shake 24g = breast of chicken
Carbs: Low...Medium...High GI (Low-Med is ideal)
Energy drinks/gels: (activity 1 hour or more)
Can be used immediately before /during/after exercise
May help carb reserves (if low)
Ensure supply of glucose to working muscles
Delay depletion of stored glucose
Some contain : Electrolytes - can improve hydration
Caffeine – shown to help endurance (events 5 mins +)
can increase alertness and heart rate
*DMAA/1,3-dimethylamylamine, methylhexanamine
Geranium Extract....BANNED SUBSTANCE !!!
Recovery supplements :
Most are Carb/Protein drinks ( 2:1 or 3:1 ratio )
Aid fast muscle repair and carb refueling
Lessen muscle soreness
Helps body to adapt to greater loads
Restore electrolytes
Best taken within 20-30 mins
What is your knowledge on Creatine ?
The ISSN summarizes their findings on Creatine as follows:
1. The most effective nutritional supplement currently available for
increasing high-intensity exercise capacity and lean body mass.
2. Not only safe,possibly beneficial in regard to preventing injury by
decreasing the production of lactic acid
3. There is no scientific evidence that short/long term use has any
detrimental effects on healthy individuals.
4. Use in young athletes (16+) is acceptable and may provide a safe
alternative to potential use of anabolic drugs.
5. The most extensively studied nutritional supplement
Creatine.
The quickest method of increasing creatine stores appears to be :
0.3 grams/kg/ day of creatine for at least 3 days (100kg=30g)
3-5 g/day thereafter to maintain elevated stores.
Smaller amounts (e.g. 2-3 g/d) will increase stores in 3-4 wks approx
However , performance effects of this method are of a lesser degree.
Note : Natural compound contained in muscle (NOT A DRUG!)
Steak and coloured fish are naturally abundent in creatine
“Weight gain” products:
Can aid with: muscle mass,power,strength
Can contain : Protein/Carbs/Fats/Vit/Min/Creatine/Antioxidants
High in calories
“Weight loss” products can aid weight loss with a good diet
May contain : Thermogenic: can increase the heat in the body
**can increase heart rate**
CLA : blocks fat uptake
increases speed of fat burning
decreases fat stores
Be sure all the above are from quality sources
“All in one”shakes
These can contain a blend of :
Protein,Carbs (low,med,high GI)
Healthy fats,Creatine and Vitamins
Normally in optimum ratios which can be very convenient
“Joint care”products
These tend to contain :
Glucosamine : Helps keep cartilage from breaking down
Reduces joint pain and inflammation
Chondroitin : Provides resistance of cartilage to compression
Draws fluid into cartilage
Cysteine
: Antioxidant-can reduce joint inflamation
Fats: Fish oils/omega 3
Essential fatty acids
Can help cholesterol levels
Healthy heart,circulation and joints
Omega 3 : 500mg-1000mg/day
OR 2-4 portions of fish a week, one of them oily.
Multi Vit/Min:
If lacking certain vit/min
Thorough examination diet vital.
Some will just be excreted
Some stored in fatty tissue,can lead to toxic levels
If you have a good diet you don`t need these !
What/when should I consume?
1. Pre : 4-3 hrs meal : carbs = low GI (brown)
protein = white meat/fish
fats = nuts
90-30m snack : carbs = fruit/oats
protein = egg/shake
150mls isotonic drink 30mins and 150mls just before
ensures hydration/adequate carb reserve.
2. During : hydration very important - frequent
isotonic gels/drinks (6-8% carbs)
3. Post : within 30 mins : carbs = high GI (white,iso drinks)
protein = 10-20g...shake
3:1 ratio ideal
aggressive recovery
4. During injury : maybe cut portion size...basics still apply
can increase protein to aid muscle recovery
5. Fluids : how much ? Weigh yourself...! Urine colour
Start in the days before the match
2-3hrs out 500ml
6. Carb loading:

“Deprive/strip down to remove glycogen , then over saturate...”

No need for GAA players due to intense schedules/lack of time.

Only time may be an end of season final.

Trial run is advised before trying.

Best to keep levels constant and steady.
 Maybe 2-3 days : 200-300 g/d extra carbs .
 This has been shown to increase stores prior to match.
7. Effects of high sugar diet !!!

Increased insulin can cause low blood sugar levels...”CRASH”

Can turn on fat storing mechanisms

Type 2 diabetes,weight gain,increase cholesterol,heart disease
8. Should diet/use of supplements change during the year?
POOR NUTRITION...CAN LEAD TO...POOR PERFORMANCE