Nutrition for Training & Performance

Adrian Campbell

IOC – International Scientific Consensus

“… Diet significantly influences athletic performance. An adequate diet, in terms of quantity and quality, before, during and after training and competition will maximise performance……”

Feb 1991, Lausanne, Switzerland

Swimming energy systems

50m max vs. 5k aerobic set…

Fuel for Exercise

The fuel mixture that powers exercise generally depends on the intensity and duration of effort, and the exerciser’s fitness and nutritional status.

It is nutrition that fuels the body to perform movement and exercise.

The energy systems Event duration (s)

Intensity Energy System Recovery Fuel

< 6 Max PC Slow PC

6-30 Very high ATP and Anaerobic

Slow PC, CHO

30s – 2min High Anaerobic Slow CHO

2-3min Moderate Anaerobic & Aerobic

Moderate CHO

3min + Moderate – low

Aerobic Fast CHO, Fats, (protein)

All training / racing comes back to the basics of the energy systems. All systems deliver energy to the body, all deplete, all recharge. Sports nutrition is about fuelling these systems to allow you to perform

Energy Provision during exercise

• CHO and fats are the principle fuels for muscular contractile activity – Protein supplies <10% of energy

• The rate and duration at which CHO and fats deliver this fuel is variable.

• The body’s fat reserves are relatively large • The body’s carbohydrates reserves are limited and

can maintain moderate intensity exercise for ~60-70 mins

• The body metabolises a mixture of fuels for providing energy to working muscles

How do I provide that energy?

CHO, Fat, Prt GI

Timing refueling

How often should you eat?

0

1

2

3

4

5

6

7

8

9

glu

cose

(m

mo

l.l)

time 7am 7pm

1pm 12pm

0

1

2

3

4

5

6

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8

9

Glu

cose

(m

mo

l.l)

Time 12pm 7pm 1pm 7am

Snack 10am Snack 4pm

CHO – provides energy Protein – fixes you

Carbohydrate

• Energy Source

– Vital for high intensity training

• Protein sparing

• Metabolic primer

– CHO primer for fat metabolism

• Fuel for the central nervous system (CNS) and red blood cells

CHO - basics

Complex/starchy CHO

Fast release, slow duration

Slow release, long duration

Simple / sugar CHO

Glycemic Index (GI):

• GI – ranks carbohydrate foods by the effect they have on blood glucose levels

• GI based on glucose being 100

• High GI – a big effect on blood glucose (and insulin) – the energy is broken down rapidly during digestion

• Low GI – only small fluctuations in blood glucose. Slow released energy

GI foods and athletes:

• Low GI: <55

• Med GI: 56-69

• High GI: >70

• High GI v Low GI - What’s right for athletes ?

• Many limitations with GI classification!!

Carbohydrate

• Sports drinks / jelly sweets

• Jam / honey on bread / crackers

• Bananas / dried fruit / jaffa cakes

• Energy bars / cereal bars / malt loaf

• Potatoes / bread / cereal

• Pasta / lentils / oatmeal

Simple

Complex

Type of carbohydrates

Fast

Slow

Energy Release

How much should I eat?

• Technically 4.5 – 9 grams/kg body weight – dependent on training volume

• You can only store ~60-70mins of glycogen – Eat/drink during

training??

• Eat/drink to suit the event. – Intensity/duration

How much?

• ~300-400cal/hr swimming

Food Calorie content

Banana 105

Small bowl of pasta (140g)

300

Bowl of cereal (56g)

200

Cereal bar 130

Sandwich 250+

2 x toast 144

Jaffa cakes (6) 180

Gel 110

Protein – fix me!

• Role to repair and regenerate tissue cells

• Animal vs. vegetable?

• Mixed source is best to get your amino acids.

• Increased need during growth and heavy training

• Timing of protein intake is important to recovery

How much? What?

• Sedentary individual 0.8 to 1.2 grams/kg per day

• Muscle damage or higher training load 1.5 to 2.5 grams/kg per day

– Blunt hunger?

• Timing

– Training

– quantity

Animal Protein

Veggie Protein

Where does fat fit in?

• Fat intake is essential in a healthy diet

• Fat soluble vitamins (A, D, E & K)

Fat supplies about 50-80% of the energy requirement during light and moderate exercise.

Keep diets lean as the swimmer gets older

Training

Pre-, during-, post-

Blood flow

Training – what and when do I eat?

• Remember…..

• CHO – GI impact and timing

• 2-3hrs pre: Low-mid GI

• 1hr pre: all depends on gut

• Closer you get to event, rely more of fluid and small snacks

• <15mins: swimming to the other end of the world? No…. Then leave it.

• SCHOOL / time constraints

Carbohydrate

• Sports drinks / jelly sweets

• Jam / honey on bread / crackers

• Bananas / dried fruit / jaffa cakes

• Energy bars / cereal bars / malt loaf

• Potatoes / bread / cereal

• Pasta / lentils / oatmeal

Simple

Complex

Type of carbohydrates

Fast

Slow

Energy Release

Quick fuel snacks – little and often

50g Dolly mixture/jelly babies

100g Dried dates

Go Ahead twist bar

50-75g dried fruit

500mls sports drink e.g. GO

2 small handful raisins

jelly

100g dried figs

nutri gain cereal bats

3 x jaffa cakes

1 x ripe banana

1 x Jordans Fruesli bar

Flagging in training?

• High GI. Get a hit, finish the session. Think about what you had (or did not).

Done and dusted…

• Recovery for tomorrow’s sessions starts now!

• PROTEIN & CHO !!

• 20g and low-mid GI

• Eating window

• Fluid 1.5x loss

Recovery Food – look to eat ASAP after training. Protein & carbs best

RECOVERY FOOD

Protein

(g)

Tin of Tuna 30

Yop (750ml) 21

Skimmed milk (pint) 18-20

Fat free yogurt/muller light/fromaige frais (200g) 20

Meal Supplement (e.g. Complan) 20

Frijj Milkshake (750ml) 18

For Goodness Shake (500ml) 16

Hot Chocolate (all mil) & hot cross bun and jam 15

Scrambled egg (2 eggs & milk) 15

Muller light yogurt (100g) & tracker bar 10

2x pots low fat Ambrosia custard 10

GO bar 8

Low fat rice pudding (150g) 7

Athlete Food -

http://www.ausport.gov.au/ais/nutrition

ANALYSIS per serve 4

Energy kJ (Cal) 2883 (689)

Carbohydrate (g) 92

Protein (g) 50

Fat (g) 13

Iron, Zinc, Vit C

Hydrated?

Fluid Intake.

• Depends on: – Maturation

– Activity level

– Intensity level

– Environment

– Individual sweat rates

• Fluid intake – What to drink & how much to drink

• Fluid intake MUST take priority over carbohydrate intake

• Learn to drink - small amounts and regularly

Dehydration

• Decreased cognitive perf, endurance capacity, sports perf and slows recovery

What do I drink?

• Water

– better than nothing

• Sports drink?

– Energy

– Electroyte

– Salts

– Lucozade – 33% more?

Do Sports Drink really work? sports drink.wmv

Do in competition what you have practiced in training.

Competition time….

Avoiding Illness

What’s making you ill?

• What is going to suppress your immunity? – Long hours in damp, humid environment

– Living in close quarters – school, camps, events

– Travel – poor fluid & food intake

– Poor personal hygiene

– Heavy training & fatigue

– Dehydration

– Bad diet

– Extreme psychological stress

What to do if ill? - Nutrition

• Symptoms? – Above the neck (blocked sinuses, mild sore throat) – Below the neck (chesty cough, sweats, muscle aches)

• CHO and Protein every meal • Fluid! • 500mg vit C • Fish • Pro-biotic yoghurt • 5 fruit & veg! • Brazil nuts, mixed berry? • 3 hour rule • REST

Final thoughts….

• Fuel for the event you are ACTUALLY doing

• CHO

– Fuelling, GI, timing pre-, post-, fluid

• Protein

– Timing, quantity

• ORGANISATION is crucial for success

Thanks & Questions…