krsspe.weebly.com · Web viewFueling for Podium Power. Dana Lis, MMSc. (c), RD, IOC Dipl. Sport...
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Fueling for Podium Power
Dana Lis, MMSc. (c), RD, IOC Dipl. Sport Nutrition
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Why is nutrition important• Preparing & fueling your body
• Recovering & repairing your body• Reducing injury & illness
• Maintaining a body composition• Achieving peak performance
• Power, strength, speed, agility• Mental concentration & focus
• Endurance & energy• Safety
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Today…1. Nutrition Condition
2. Best Bites Macronutrients
3. Fueling for Training
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Sport Nutrition BasicsThe 4 main nutrients essential for athletes are:
a) Meat, dairy, juice, sugar
b) Carbohydrate, protein, fat, water
c) Bread, fruit, meat, nuts
B
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Sport Nutrition Basics
What are the best “types of foods “ to consume for energy during training?
a) Protein
b) Carbohydrates
c) Fat & Carbohydrate B
d) Glucose
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HIGH PERFORMANCE
NUTRITION
ProteinGrowth, repair and
maintenance of body tissues
CarbsEnergy andGlycogen
Fats
Fluids
Fuel source and fat tissue
Circulate energy to muscles and
brain
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Gold level Carbohydrates forEnergy
Best Bites ✔Cereal, & granola bar, crackers and bread
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Not all carbohydrates created equal
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Knowledge CheckProtein is important for growth, maintenance and repair of muscles and tissue. Athletes need to make sure they get enough protein fromthese sources:
a) Skippy peanut butter
b) Cheese & hamburgers
c) Fish, chicken, soy, milkC
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Gold level Protein for Growth& Repair
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How much protein do I need? Increased needs for growth, recovery, training,
adaptation. Exact needs for young athletes unknown. Varies depending on phase of training.
✔ Do you have protein in each meal?
1.0–1.8 g/kg/day
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Knowledge CheckFats are important for energy and keeping parts of our bodies healthy. The best sources of fats are:
a) Plant fats like olive, nuts, vegetable
b) Fried chicken
c) Bacon
A
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Healthy Fats
✔1 healthy fat lunch and dinner.
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Nutrition: Core MealsCARBS PROTEIN
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Balance
Core Meals(B,L,D)= Canadian Food Guide - FV, BC, MA
Snacks = Same Ratios?
1 serving of carbs = 1-2 fists
1 serving of protein = palm
1 serving of fat = tsp or thumb
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Nutrition TimingSmall and frequent meals =
More ideal body composition
Higher metabolic rates
Improved nutrient intakes
Better maintenance of muscle
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Healthy Weight Management Go for nutrient dense foods
Go for fiber
Work with RD
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Calcium Low calcium intake
may be associated with poor bone development and higher stress fracture risk.
How many servings do you have?
Best Bites ✔Yogurt and Dairy
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Iron NeedsIron needed to:
• Transport oxygen• Produce energy• Maintain immune system
Higher losses in athletes:
• Inadequate dietary supply• Increased demands• Blood loss, foot strike injury• Heavy sweating
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Iron Intake Looks Like… Female athletes need more
Not enough iron: fatigue and weakness, pale skin , rapid heartbeat, irritability, decreased appetite
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Training Fuels
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Pre-ExerciseWhen: 1–4 hours before
What:• High carbohydrate• Moderate protein• Fluids (250-500 ml)• Low fat• Low fiber• Easy to digest
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…Keep fuelingBack to back race/comp/training
< 30 min between – liquid CHO30–2 hrs – easy digest CHO>2 hrs CHO + Pro (meal or snack)
If race time variable, weather dependant keep sipping sport drink every 15 min.
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During ExerciseWhen: during exercise< 90 min> 90 min CHOWhat: Easy to digest CHO, liquid
or solid
Examples: Sport drink Energy bar Banana
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RecoveryWhen: < 30 min.
What:
• High carbohydrate
• Moderate protein (0.25–3 g/kg BWprotein, ~ 15–25 g)
• Fluids
• Low fat
• Easy to digest
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Hydration Dehydration decreases
performance, especially in hot climates.
Drink before you are thrisy.
Water bottle with you all day and drink it.
Check nutrition record?
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Timing is Key
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T.N.T. Training +NutritionTimeline
TRAINING:When to fuel up for optimal performance and recovery
7:20- 8:20 12:30 – 2:30
6am 8:30 am 11am 12pm 1pm 2pm 3pm 4pm 5pm 6pm 7pm 8pmFluids
BreakfastRecovery Snack/ Breakfast#2
Lunch
Fluids +carbs
Recovery Snack (30 min)
DinnerEveningSnack
• Eat every 2-3 hours• Have a high CHO evening
snack before bed if training
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in morning
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Plan Pack Perform• Do not rely on fast-food
• Stock your training bag with high CHO foods& drinks
• Make a list for & go shopping as a family.
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Planning: What do you need?• Before morning
training?– Cereal and juice– Yogurt and banana– Crackers and milk
• After morning training?– Water– Bagel and peanut
butter– Bag of cereal, milk
• At lunch?– Bread, meat, veggies,
fruit & milk• After school?
– Baby Carrots/hummus– Fruit bar or raisins
• After practice?– Water– Yogurt or bar, fruit
• Dinner (a real one)• Bedtime carb snack
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Design Your Post ExerciseNutrition
Using list of carb & protein foods in handout
Design 2 new recovery snacks or meals to meet your individual needs
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90/10 Rule