Transcript Gymnastics Nutrition Presentation

Performance
Nutrition
Presented By: Laura Anderson MS, RD, CSSD
Acrobat and Combat Sport Dietitian
[email protected]
Why Nutrition?
• Most overlooked edge
• Work with their body not against it
• Serious athletes have nutrition
plans!
“Everyday” Nutrition
• Normal growth and development
• Immune system
• Quality of workouts
• Recovery from workouts and competitions
Normal Growth
Until athletes reach adult height, normal
growth and development only occurs with
adequate energy intake (calories.)
Adequate calories and micronutrients are
needed for both performance and growth!
Growing Up
•
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Rapid, irregular physical growth
Uncoordinated movements
Highly sensitive to personal criticism
Adopt poor health habits
Model behavior after older, esteemed
athletes or non-parent adults
• Genetics and individuality
Special Concerns for Gymnasts
• Calcium
– 9–18 years 1300 mg/day
– 19–50 years 1000 mg/day
– 51+ years 1200 mg/day
• Vitamin D (Indoor activity concern)
– U.S. Dietary Reference: 200 IU/day
• Iron
– The Dietary Reference for iron varies considerably based
on age, gender, and source of dietary iron
– (30% increase for menstruating women)
Foods containing
Heme Iron
125 mg
290 mg
calcium
250 mg
calcium
calcium
300 mg
160 mg
calcium
calcium
20 IU
Vit. D
360 IU
Vit. D
250 IU
Vit. D
200 IU
Vit. D
Non-Heme Iron
Carbohydrates
• Primary energy source for high-intensity
activity
• Nutrient-dense carbohydrates provide:
– Vitamins & minerals
– Antioxidants & phytochemicals
• Contribute to healthy immune system
– Fiber
• Helps control appetite
• Helps stabilize insulin levels
• Helps resist chronic diseases
Healthy Carbohydrates
• A variety of foods fall into the “carbohydrate rich”
category:
Fruit
Bread, cereals etc
Beans
Vegetables
Nutritional Value of Carbohydrates
Refined Carbohydrates
• Breads, some muffins, bagels
•Pizza base
• Some breakfast cereals (oatmeal ect)
•Pasta and Noodles
•Legumes (lentils, baked beans)
•Starchy Vegetables
• Rice and other grains
Complex CHO
• Pastry
• Chips
• High fat cakes, pastries, biscuits and
desserts
Simple CHO
• Sugar
• Honey, Jelly
• Syrups,
• Soda drinks
• Sports drinks
• Sweets, chocolates
• High-fat cakes, pastries, biscuits and
desserts
Wholesome Carbohydrates
• Fruit, canned fruit, dried fruit
• Canned Fruit
• Milk, yogurt
• Smoothie
• Boost
•Low fat cakes, biscuits, desserts (scones,
pancakes, special recipes)
Fat
• Dietary fats
– Supplies energy to the body
– Needed for structure of cells, hormone
production, etc
– Regulates metabolic processes
– Transports fat-soluble vitamins A, D, E & K
through the body
– Contributes to healthy immune system
Food Fats
Unsaturated Fats
Saturated Fats
Found in
animal and
some plant
products
Trans Fat
Partially
Hydrogenated;
Commercially made;
Act as saturated fat
Monounsaturated
Polyunsaturated
Omega-3
Omega-6
Oily Fish
Corn
Flaxseed
Safflower
Canola oil
Soybeans
Leafy greens
Sunflower
Cottonseed
Olive, Peanut oils,
many nuts, avocado
Protein
• Provides building blocks for muscle
– Growth
– Maintenance
– Repair
• Contributes to healthy immune system
• May help with appetite control
Protein choices
Choose more of proteins high in omega-3 & monounsaturated fats
Fish &
Seafood
Eggs
Lean meats Legumes/ Low-fat
Beans
Dairy
Choose less of proteins high in saturated & trans fats
Processed
and fatty
meats
Tofu
Nuts
Timing of Meals?
Sleep
Nutrition
Environment
Training
Heredity
Work
RECOVERY - ADAPTATION
Coach-Athlete
Connection
Injury
School
Social Life
Hints for Meal Timing
• Spreading same food intake out over 5-6
meals and snacks rather than 3 large
meals or preventing the “Backlog Effect”
– More even blood glucose levels
– Lower blood fat levels
– Stimulation of metabolic rate
– Reduces “hunger spots” when on a lower
energy diet
Quick and Easy Foods
• Quick, Low-fat and Nutritious
– Liquid Meal Supplement (Low fat chocolate milk, Mix 1,
Carnation Instant Breakfast, Boost)
– Homemade fruit smoothie (add a scoop of protein)
– Vegetable Soup with a roll
– Lean meat sandwich
– Low fat yogurt with granola
– Fruit salad with yogurt
– Peanut butter and jelly sandwich
– Bowl of cereal with low-fat milk
– Apple and string cheese
– Bars (check label for nutrient breakdown)
Hydration Status
• Fluid intake throughout the day
• 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.
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
– Airline travel!
Athletes Personal Health Insurance
• 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 event schedule /
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 Event 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!!!