Download Fuel and Fluid in Sport - Mayo Sports Partnership

Feeding Performance
Lucozade Sport Education Programme
Energy Stores: Where Is Fuel Stored?
• In the blood as glucose
• In the liver and muscles as glycogen
• In adipose tissue as fat (just below the skin)
• Muscle will be broken down to access protein if it is used
as an energy source (if carbohydrates are not present).
Energy Sources
Total for Males =3,000 – 5,000 k
Total for Females =2,000 – 4,000 k
Energy: How much is needed?
• Will vary and will depend on factors such as:
– What is the training duration and type?
– What is athletes current weight?
– Does the athlete need to gain muscle or lose
body fat?
– Is the athlete injured?
– Is it a training or recovery day?
A Healthy Diet
 A balanced diet is one that is rich in energy
containing carbohydrate, protein and fats.
As well as adequate minerals.
 Appropriate nutrition can optimize energy
stores for competition, reduce fatigue and
allow players to train for longer durations
and recover faster between sessions
Demand of GAA
• On average: 8,594m covered in a match
• Match Analysis indicates that exercise
intensity is roughly equivalent to that for
professional soccer
• Inadequate intake: fatigue, disruption of
skill performance, co-ordination and
concentration.
• Lower average speeds and reduction in
distances covered (Reeves and Collins,
2003)
Nutrition for GAA
• 70min game
• High intensity intermittent exercise – uses
both aerobic & anaerobic energy systems.
• Players need to be strong, powerful and
maintain low body fat levels to maximise
speed and agility.
Demands of Basketball
• Maximum Distance
– Guards (6.1k)
- Forwards (7.5k)
- Centre (6.2k)
• Short bouts of intense exercise & long
medium intensity exercise.
• Varied movements/speeds – accelerating,
deceleration, changing direction, shooting,
rebounding etc…
• Heart rate approx 85% max throughout game
Carbohydrate
• Major fuel for exercise
• Body has limited ability to store carbs
(as glycogen in the muscle and
liver)(500g)
• Depletion of muscle glycogen and low
blood sugar levels cause fatigue and
impairment of performance
• Carbohydrate needs are influenced by
training loads (frequency, duration,
intensity).
How Much Carbohydrate?
Minimal Physical Activity
2-3g CHO per kg BW
Light Physical Activity (3-5 hr/wk)
4-5g CHO per kg BW
Medium physical activity (10 hr/wk)
6-7g CHO per kg BW
Professional/elite athletes (20+
hr/wk)
7+g CHO per kg BW
CHO loading for endurance events
7-12g CHO per kg BW
Sample Daily Meal Plan
Breakfast:
Raisin wheats/400ml of skim milk + 1 banana
2 slices of toast +margarine & jam
250 ml of orange juice
Training2hrs: Sports Drink 500ml (6g carbohydrate per
100ml)
Post training Dried fruit/jelly babies/jaffa cakes +
Snack
flavoured milk shake
Late Lunch:
1 tuna low fat mayo sandwich+salad
1 ham + pickle with salad sandwich
1 orange or other piece of fruit
large Glass/carton of fruit juice
70kg, 8g/CHO/kg/bw
Provides:
CHO:
FAT:
Protein:
Dinner:
lean mince* with tomato based sauce
1 cup rice/pasta
1 - 1 1/2cups of mixed vegetables
2 slices of bread with margarine
1/ cup of tinned fruit + 1/ cup of custard
2
2
Snack:
low fat fruit yoghurt and cereal bar or fruit
smoothie if too full
~3785
580g
105g
130g
kcals
(61%)
(25%)
(14%)
Carbohydrate Rich Foods
Which contains most carbohydrate?
–
–
–
–
–
–
2 Weetabix
30g
500ml sprite 53g
1 medium bananas 29g
500ml Lucozade Sport 32g
2 thick slices of bread 36g
28g
1 large baked potato
Carbohydrate Sources (Glycaemic Index)
Complex
Staches, rice, pasta, bread, cereals
Simple
Sugars, honey, glucose, fruits
Slow release to bloodstream
Fast release to bloodstream
Glycaemic Index
CARBOHYDRATES
High GI (>70)
Low GI (<55)
Fast rise in blood sugar
Slow rise in blood sugar
Bread, breakfast bars,
jellies, sports drinks
Yogurt (low fat), porridge,
lentils, apples
Top up pre-training, during exercise,
immediately post-exercise
Daily diet, a few hrs prior to
exercise, recovery
Protein
• Necessary for building tissue,
repairing damage
• Increased need during heavy
training
• Foods providing approx 10g
protein:
• 2 small eggs, 30g low fat cheese,
250ml, low fat milk, 2 low fat
yogurts, 40g peanuts
Protein Requirements
Sedentary
0.8g per kg BW
General Training
1g per kg BW
Endurance athlete – heavy training
1.2-1.6g per kg BW
Endurance athlete – extreme training
2g per kg BW
Strength/Power athlete – heavy training 1.2-1.7g per kg BW
Fats
• 2 Groups – Saturated and Unsaturated
 Saturated
•  LDL & HDL cholesterol =  risk of coronary heart
disease
•
Food Sources: butter, cheese, cream, some oils
 Unsaturated
• Omega 3, 6 & 9 – Reduce inflammation, stimulate
circulation,  CHD risk
•
Food Sources: Fish (salmon, mackerel, tuna), Nuts,
Avacado, olive oil, flaxseed oil, grapeseed oil, soya-beans
Functions of Fat
• Fats provide the most concentrated source of
energy of all food groups.
• They provide essential fatty acids and fat soluable
vitamins.
• Necessary for essential production of some
hormones and cellular membranes.
• Provide protection for vital organs.
• Makes food tasty.
Reducing Fats
• WHY?
• High fat diet linked to CHD and other disorders.
• Fat from food is not an important source of energy
for exercise.
• HOW?
• Avoid cooking or garnishing food in fatty
substances.
• Avoid high fat snacks and take-aways
• Choose low-fat versions of processed food
• Trim visible fat from meats
Low Fat Eating Strategy
• Trim meats of any fat
• Move to Low-Fat dairy products
• Cook with minimal amounts of added fats
(e.g. cooking oil)
• Be aware of high fat baked or pastry treats
e.g. muffins
• Learn to read labels
Daily Guidelines
• Eat a variety of foods.
• Try keep foods fibre based.
• Try to eat 3 regular meals and 3 small
snacks in between.
• Keep saturated fats to a minimum
• Eat healthy fats e.g. fish, 3 times p/week.
• Avoid sugary foods
• Use labels as a guide
Snacks
•
•
•
•
•
•
•
Nuts
Cereal bars (check sugar & fibre)
Fruit
Popcorn
Cream Crackers & Low Fat Cheese
Low fat yoghurts
Sugar free cordial drinks
Pre-Exercise Nutrition
Examples of suitable 3-4 hours pre-event
meals include:
• Toast with baked beans and scrambled
eggs
• Cereal and milk
• Baked potatoes with bolognaise sauce
• Pasta or rice and tomato sauce
• Sandwiches and soup
– Followed by fruit salad and / or ice cream
Balancing Intake & Output
Weight Gain
Weight
Loss
Energy balance = (energy consumed) – (energy burned)
Weight loss/gain = calories – exercise
Pre-Competition Eating
• Examples of suitable 3-4 hours preevent meals include:
• Toast with honey & sports drink
• Cereal and low fat milk + tinned
fruit
• Baked, boiled or mashed potatoes
with baked beans
• Pasta or rice and tomato sauce
• Fruit salad and low fat yogurt
Pre-Competition Eating
Examples of suitable 1-2 hours preevent foods include:
• Sports drinks
• Bananas, apples, other fruits
• Cereal bars
• Sweets, sports gels and bars
Recovery Nutrition
• Refuelling/restoring muscle and liver
glycogen store
• Repair, regeneration and adaptation of
muscle tissue following the damage caused
by exercise.
• Rehydration and replacement of fluid and
electrolytes lost in sweat.
Recovery Strategy
• The first 30 minutes post exercise is
critical in replenishing muscle glycogen.
• Optimal refuelling occurs when 1-1.5g
CHO per kg body mass is consumed per
hour of recovery.
• Fluid intake critical (1.5 litre/kg lost)
• Consuming a small amount of protein
during recovery has been shown to
enhance recovery.
Refuelling Ideas
Suggestions (these foods are also sources of other nutrients):
•1½ cups cornflakes with milk (60g carbs)
• 2 slices of toast with jam (50g carbs)
•2 medium bananas (50g carbs)
•1 Lucozade Carbo Gel (30g carbs)
•1 bottle (500mls) sports drink (32g
carbs).
• 2 pancakes with banana (40g carbs)
• Fruit smoothie with yoghurt (varies)
Glycogen Replacement After Exercise
(Costill 1985)
Food for your Kit Bag
Iron & Calcium
• Include red meat and other iron rich foods
(minimum 3 times p/week)
• Enhance uptake by ensuring sufficient Vit C
intake
• At least 3 servings of dairy food p/day
Injury/Recovery
• Protein & Vit B6
• Vitamin C – collagen glues cells together
• Zinc – healthy bones & cartilage (oysters, red
meat, chicken)
• Antioxidants – decreases swelling & soreness
(fruit & veg)
• Avoid sugary foods
Gaelic Footballer
Sample daily intake:
Weights followed by 2 sausage rolls
Classes from 10-12. 2 bars of chocolate during class with 500mls of
water.
4 slices of bread with ham, cheese and salad, yoghurt and 500mls of
water.
1 hr pitch session (500mls of water)
Banana and orange after session
Chilli and rice for dinner (very large plate)
Cup of tea and 6 biscuits.
Case Study Discussion
• Timing of food intake needs to be improved.
• They type of foods eaten directly after training could be
better.
• Fluid intake needs to be increased.
• How much does he need?
• Overall calorie intake needs to be increased.
• Training quantity needs to be addressed.
Take Home Messages
Individual plans are necessary for all athletes.
Individual athletes often find it easier to achieve better
carbohydrate intakes than athletes playing with a team. Be aware of
this
You will have different requirements on different days: on a day
where you are doing a lot of aerobic training the key foods are
carbohydrate based whereas on strength training days protein foods
are also essential. But most foods have both nutrients in them
Overall calorie intake is important especially for athletes training
more than once a day and on consecutive days.
Take Home Messages
• Practice your own plans in training.
• Timing of food and fluid after training is essential.
• For athletes who cannot eat before training or
competition liquids (milkshakes, smoothies, sports
drinks) offer you an easy way to meet your needs.
Fluid for Sport
Factors to Consider
 Intensity: Training or Competition
 Duration: Length of session
 Clothing: Type and amount
 Time: Training time vs. game time
 Environment: Winter/Summer
 Individual sweat losses
 Availability of fluids
Why do we sweat?
• Metabolic processes produce heat
• Internal body temperature increases
• Excess heat produced must be dissipated in
order to maintain optimal body core
temperature.
• Evaporation of sweat = 80% of heat loss
during exercise
• Sweat rates of up to 1.5L per hour are
common
How much do we Sweat?
Sweat Loss/ Hour
Boxing
2.5
Running
1.1
Aerobics
1.6
Tennis
2
Rugby
2.8
Football
2.3
0
0.5
1
1.5
Litres sweat/hr
2
2.5
3
Dehydration
• Fluid Loss > Fluid Intake.
• ↓ Blood Volume
–
–
–
–
Reduced O2 supply to muscle
Altered use of fuels
Heart must work harder
↓ability to cool
• Decreased performance
• Increased risk of Heat Injury/Illness
Adverse Effects of Dehydration
Physiological effect
% bodyweight lost as
sweat
Kg (lbs) for a
63.4 kg athlete (10
stone)
Impaired aerobic
performance
2%
1.3 kg (2.8 lbs)
Capacity for muscular
work declines
4%
2.5 kg (5.6 lbs)
Heat exhaustion
5%
3.2 kg (7.0 lbs)
Hallucinations
7%
4.5 kg (9.8 lbs)
Circulatory collapse
and heat stroke
10%
6.4 kg (14.0 lbs)
Effect of Dehydration on Speed,
Endurance & Jumping
• Sprinters - hydrated and dehydrated state. (2.2%
dehydrated)
• Sprint times (D vs H) for 50 m (6.72 ± 0.28 vs 6.73 ± 0.29
s), 200 m (25.95 ± 1.20 vs 26.21 ± 1.42 s).
• Vertical jump height (0.67 ± 0.10 vs 0.66 ± 0.11 m).
• Speed improved, especially at shorter distances, because
runners have less mass to accelerate and carry (Watson
2005)
• Endurance time very much compromised when
dehydrated, time to exhaustion decreases and build up of
lactic acid earlier in the muscles. 0.16min over 1500m,
+1.31min over 5,000m, +2.62min over 10000m.
Other effects of fluid loss on
Performance
• Dehydration of ≥2% body weight can impair
performance
• Devlin et al (2001) Bowling Study,
Dehydration was found to impair accuracy.
• Effects on cognitive function
• Decision making
• Tactical awareness
Non-exercise Induced
Dehydration
– Self-monitoring
• Weight
• Urine colour
/frequency /quantity
• Sweat test
– Clothing
• Wear light coloured
clothes/hat
• Footwear: sandals,
flip-flops
Avoiding Dehydration
During Training/Competition
•
Don’t use thirst as an indicator of need for
fluid
–
Once you become thirsty its an indicator
that you are already dehydrated.
• Have some idea of your usual fluid losses
–
Weights before / after exercise
• Drink up to 250 ml on a regular basis
while training and competing.
–
Aim to replace 80% of your usual losses.
Avoiding Dehydration
After Exercising
• Drink 1.5 L for every 1 kg weight lost
• Choose a drink designed to rehydrate most
effectively
• The drink should contain:
– Relatively high concentration of electrolytes
(especially sodium around 50mmol/l) to
maximize fluid retention
– 6-8% carbohydrate for optimal fluid/energy
recovery
– 2-3% carbohydrate for optimal re-hydration
Cooling Strategies
• Lowering body temperature will reduce sweat and therefore
reduce fluid loss.
• Methods
 Showers
 Ice Baths
 Fans
 Ice Vests
 Wet towels during game time
 Less stressful warm ups
Choosing a Sports Drink
• Hypotonic drink – contains fewer particles than
blood – rapid rehydration, less calories.
• Isotonic drink – contains the same number of
particles as blood– rapid rehydration, maintain
energy levels.
• Hypertonic drink – contains more particles than
blood – high energy levels, however may become
dehydrated.
• Choose a drink high in electrolyte levels especially
during competition.
Comparing Drinks
(Australian Sports Dieticians)
Too much hydration
• 1 litre of water = 1 kg body weight
• Over hydration can lead to carrying excess
weight.
• Increased weight will slow the actions of all
athletes e.g.
 Increased sprint times
 Full Stomach
Lifestyle
Adaptation To Training
Training
Stimulus
Selye’s GAS 1976
Fitness
Fatigue
Recovery Supercomp Decrease
Importance of Sleep
• 8 hours or > required
• Sleep cycles last 90 – 110min
• During this time Growth Hormone is
released (muscle growth and repair, bone
formation and fat burning) (Mougin, ’01)
• Power naps no longer than 40 minutes
Effect of Sleep Deprivation on
Performance
• Ability to co-ordinate movements in rapid
succession is impaired
• Anaerobic Performance unaffected by 24
hour sleep deprivation but decreases after
36hours (Souissi, 2003)
Rest / Recovery Strategies
• Cool down & stretch after training
• Massage
• Ice baths / contrast temperature water
immersion.
• Skins
Thank You
For more information, log on to these websites:
• Coaching Ireland website
(http://www.coachingireland.com)
• Lucozade Sport Science and Nutrition centre
(http://www.lucozadesport.com/lucozade/
wwwroot/index.html)