Download Nutritional - Rowing Ireland

Club and Coaching Conference 2016.
Key Nutritional Information and Learning from
High Performance.
Rónán Doherty
#rowbetter
Introduction
• Rónán Doherty
• Lecturer in Sports Coaching and Performance (LYIT)
• Performance Nutritionist (IIS)
Common Issues!
• Stressful and busy lifestyle!
• Unrealistic goals!
• Indiscriminate use of supplements!
• Energy imbalance!
Rowing
• Rowing requires highly developed aerobic and anaerobic systems.
• Training stimuli and consequent metabolic demands vary depending on
type, length, and intensity of each session.
• Nutrition plans must be individualised and flexible to successfully meet
the daily, weekly, and cyclic nutrient requirements of a rower..
Nutrition and Sports Performance
PERFORMANCE
• Good diet = train harder/longer
• Train harder/longer = greater overload on body
• Greater overload = enhanced adaptation
• Enhanced adaptation = fitter athlete
Performance Influencing
Factors
• Genetics
• Training & Conditioning
• Nutrition
Hydration
• Fluid needs are affected by:
• Genetics
• Body size
• Fitness
• Environment
• Exercise intensity
• Daily fluid needs before exercise ≈ 35mls∙kg-1
Monitoring - Hydration
• Weigh yourself before training in minimal clothing.
• Weigh yourself after training in minimal clothing.
• Body mass before – body mass after = sweat loss ≈ fluid needs.
Each Kg of body mass lost must be replaced with 1.5L of fluid.
Dehydration
•
•
•
•
•
•
•
•
•
•
•
•
↓ concentration
↓ alertness
↓ gastric emptying
↑ irritability
↑ fatigue
↑ RPE
↑ substrate use
↑ reaction time
Impaired thermoregulatory function
Headache
Dizziness
↑ risk of UTI and kidney stones
Water vs. Sports Drinks
Sports Drinks
Water
• Sipping throughout the day
• Sessions <60mins
• Before exercise may be
appropriate to top up
carbohydrate
• During events/sessions >60
mins
• After exercise as part of
your nutritional recovery
Sports Drink Recipes
Recipe 1
• 800mls water
• 200mls fruit squash
• Pinch of salt
Recipe 2
• 500mls fruit juice
(unsweetened)
• 500mls water
• Pinch of salt
Fuelling
• Consistency throughout the week is key.
3-4 hours
1-2 hours
• Timing is vital.
• Large meal 3-4 hours before training or a lighter snack 1-2 hour before.
• Early morning strategy: Light meal then consume CHO during the session.
Supplements-Participation
• Not usually necessary for the general population.
• The risks associated with the use of sports supplements in young people have
not been adequately studied to be considered safe.
• Anyone under 18 years of age should focus on development of sound
nutritional habits.
• Successful performance is related to:
• talent
• coaching and skill acquisition
• structured training and conditioning
• motivation and dedication
• optimal nutrition
• adequate sleep and recovery
Recovery Drink
• Chocolate milk’s recovery benefits seem to be due to
3 nutritional attributes:
I.
Ratio of carbohydrate to protein that enhances
glycogen re-synthesis
II. It contains whey protein, which is digested and
absorbed quickly
III. It also contains the protein casein, which is
digested and absorbed slowly
5 Simple Take Home Messages
1. Never skip meals.
2. Plan your snacks.
3. Hydrate.
4. Don’t overdo eating at night particularly after 8pm.
5. Choose nutrient dense foods.
Foods for Winter
• Probiotics: immunity.
• Dark coloured berries: anthocyanins – immunity and
recovery.
• Oats and Barley: beta-glucan – antioxidant and
antimicrobial properties.
• Garlic: allicin – immunity.
Learning from High Performance
Learning from High Performance
Periodised Nutrition
• Periodisation is the purposeful sequencing of different training
units so that athletes can attain the desired physiological
readiness for optimum performances.
• Traditional periodization involves 4 main phases:
1. General Preparation
2. Specific Preparation
3. Competition
4. Transition
Periodised Nutrition
Taper/Competition
General Preparation
Specific Preparation
• Support training load
• Body composition
• Recovery
• Support high intensity
training
• Support high intensity
racing
• Recovery
• Avoid mass gain during
taper
Transition/Rest
• Follow guidelines
based on activity
levels
[Adapted from: Burke et al. (2001); Tarnopolsky (1999); and Tipton and Wolfe (2004)].
Fuelling for Training Load
• Rowers must attempt to consume adequate carbohydrate in
preparation for both high-intensity sessions and high-volume
days.
• Carbohydrate, in the form of sports drinks, gels, or easily
digested portable foods e.g. dates and bananas, can be
consumed easily during higher intensity training sessions.
• Gastric tolerance is an important practical consideration
when fuelling before or during high-intensity sessions.
Potential Nutrition Strategies
[Adapted from: Boegman and Dziedzic (2016) and Jeukendrupp et al., (2013)]
Recovery
Exercise
characteristics
Aerobic exercise (>1h)
Moderate + intensity
High-intensity training
(20-40mins)
Low volume of
explosive movements
Multiple training
sessions
Fuel
Fat and CHO
Primarily CHO
PCr and CHO
Primarily CHO
Training objectives
Enhance oxidative
enzymes, fat metabolism
and endurance
Enhance glycolytic
enzymes, buffering
capacity, lactate
tolerance and
muscular power
Sub-maximal and
maximal muscle
strength, technique
and skill development
Multiple sessions
Recovery needs
 CHO for glycogen
resynthesis
 CHO for glycogen
resynthesis
 Energy needs are
low
 CHO for glycogen
resynthesis
 Protein for muscle
recovery and
adaptation
 Protein for muscle
recovery and
adaptation
 Small amount of
CHO and Protein
 Protein for muscle
recovery and
adaptation
+ some evidence
based supplements
(Adapted from: Stellingwerff et al., 2011)
Vitamin D
• Vitamin D plays an important role in muscle function, bone health, cell
growth and gene expression.
• Vitamin D deficiency has been linked to increased risk of bone injuries,
chronic musculoskeletal pain and viral respiratory tract infections.
• Vitamin D supplementation in athletes with sup-optimal levels can
improve exercise performance specifically strength, power, reaction time
and balance.
• Vitamin D status must be confirmed before supplementation. Ensure
supplements are Vitamin D3.
Iron
• Iron is a mineral involved in the formation of red blood cells, oxygen and
carbon dioxide transport via haemoglobin and oxygen extraction from
within skeletal muscle.
• Iron is also an antioxidant and involved in energy production.
• Elite athletes typically have a greater requirement for iron than the average
population due to:
o Heavy sweating
o Injury
o Gastrointestinal blood loss
o Altitude training
o Menstruation
Iron
• Meeting RDAs through dietary means is the preferred method to maintain
iron levels and assist with iron repletion in iron deficient athletes.
• This can be achieved through consuming meat based products or coingestion of Vitamin C with non-haem Iron sources.
• Iron supplements should only be consumed following diagnosis by a
healthcare professional.
Beta-alanine
• Increases muscle carnosine levels increasing buffering capacity.
Protocol
• Loading phase (28 days): 6g/day (2g in the morning, afternoon and evening
with all doses to be consumed with a meal)
• Maintenance: 3 g/day (1g in the morning, afternoon and evening with all doses
to be consumed with a meal)
• After stopping supplementation, it takes ≈ 15 weeks for muscle carnosine levels
to return to starting concentrations.
• Note: Supplementation could cause paraesthesia.
Bicarbonate
• Bicarbonate is one of the body’s natural buffers, however natural stores are
relatively small.
• Substantial individual variation.
Protocol
• Acute Loading: 0.3g∙kg-1 60-180 min before training or competition
• Chronic Loading: 0.5g∙kg-1, split into four doses spread over the day, consumed for
5-6 consecutive days.
• Potential side effects: nausea, diarrhea, bloating and vomiting.
Nitrate
• Nitrate has been shown to positively influence exercise
efficiency, muscle contraction, mitochondrial respiration,
glucose and vasodilation.
• Effect: ↑ efficiency and ↓ oxygen cost of activity.
Protocol
• Acute: 1 x 70ml serving 1 – 12 hours before exercise.
• Loading: 1 x 70ml serving/day for 1-2 weeks weeks prior to
competition.
Tart Cherry Juice
• Two proposed benefits: antioxidant properties and high melatonin
levels.
• Antioxidant properties: aid recovery after intense physical activity.
• Melatonin: improved sleep efficiency and sleep quality.
Protocol
Training: 2 x 30ml shots daily during periods of heavy training.
Competition: 1 x 30ml shot post race.
• Note: each dose ≈ 100 kcal and concerns around timing.
Sleep and Recovery
Effects of Sleep Deprivation
References
• Burke, L.M., Cox, G.R., Cummings, N.K., and Desbrow, B. (2001) Guidelines for daily
carbohydrate intake: Do athletes achieve them? Sports Medicine, 31: 267–299.
• Burke, L.M., and Pyne, D.B., (2007) Bicarbonate loading to enhance training and
competitive performance. International Journal of Sports Physiology and Performance. 2(1):
93-97.
• Boegman, S. and Dziedzic, C.E. (2016) Nutrition and Supplements for Elite Open-Weight
Rowing. Current Sports Medicine Reports, 15(4): 252-261.
• Hill, R. and Davies, P. (2002) Energy intake and energy expenditure in elite lightweight
female rowers. Medicine and Science in Sports and Exercise, 34(11): 1829-1829.
• Jeukendrup, A.E., Rollo, I. and Carter, J.M. (2013) Carbohydrate mouth rinse: performance
effects and mechanisms. Sports Science Exchange, 26: 1–8.
• Magee, P.J., Pourshahidi, L.K., Wallace, J.M., Cleary, J., Conway, J., Harney, E. and
Madigan, S.M. (2013) Vitamin D status and supplementation in elite Irish
athletes. International Journal of Sport Nutrition and Exercise Metabolism. 23(5):
• Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J., Montain, S.J. and Stachenfeld, N.S.
(2007). American College of Sports Medicine position stand. Exercise and fluid replacement.
Medicine and Science in Sports and Exercise. 39(2): 377-390.
References
• Spencer, M.R., and Gastin, P.B. (2001) Energy system contribution during 200m to 1500m
running in highly trained athletes. Medicine and Science in Sports and Exercise, 33: 157–162.
• Stellingwerff, T., Maughan, R.J. and Burke, L.M., (2011) Nutrition for power sports: middledistance running, track cycling, rowing, canoeing/kayaking, and swimming. Journal of Sports
Sciences, 29(1): 79-89.
• Tarnopolsky,
M.A.
(1999)
Protein
metabolism
in
strength
and
activities. Perspectives in Exercise Science and Sports Medicine, 12: 125-157.
endurance
• Tipton, K.D., and Wolfe, R.R. (2004) Protein and amino acids for athletes. Journal of Sports
Sciences, 22: 65–79.