2015 Sports Nutrition Facilitator: Ady Mckenzie
| Ady Mckenzie | Senior Lecture Northtec Sport & Recreation Department Bachelor of Sport & Exercise Science Post Graduate Diploma in Community Nutrition New Zealand High Performance Sports Nutrition Consultant SPORTING ACHIEVEMENTS: 2 x Winner Auckland Marathon (2.46hrs) Represented NZ in Professional Ironman Triathlon 2 x Winner Te Hotaewa 90mile beach Challenge 4 th Professional Woman Xterra Off-Trail World Championships PASSIONATE ABOUT .... Creating Healthy Solutions for Life!!!
Triad Performance Triangle TRAINING NUTRITION/HYDRATION REST/ RECOVERY
What is Sports Nutrition ? – NUTRITION TO ENHANCE YOUR SPORTS PERFORMANCE & RECOVERY ! – QUESITONS TO ASK YOURSELF! – What Foods do you currently Eat? – Did you Have Breakfast? – Have you got a drink bottle today? – What is Food made of? – What do these foods do for you?
What do you need to achieve this season? • Weight gain – Increase KJ/kcals/energy balance – Good weight vs. fat weights • Fat loss: – Kcal deficit – Don’t decrease performance need to plan your meal times around your exercise schedule • Performance and Recovery Nutrition – Food for during and after training and games – Scheduling your meals/snacks around games
BASIC NUTRITION KNOWLEDGE • Why do we need food? – ENERGY, – REPAIR, – GROWTH, – And GOOD HEALTH
What are the 6 classes of nutrients? CARBOHYDRATES FATS PROTEINS WATER MINERALS
Why do we need Carbohydrate? • Superior Energy Source • Stored in limited amounts • Amount they eat influences glycogen stores • Higher glycogen levels: train harder and longer • WHAT ARE CARBOHRDATES?
DIFFERENT TYPES OF CARBOHYDRATE “GI” – Glycaemic Index SUGAR Fast Burning Lollies, Honey, Jam, Fizzy, OJ, Raro, White Bread, Processed CHOs – Only during training! Instant energy! QUALITY CHO’s Fruit, Vegetables, Grainy Bread, Wholegrain Cereals, Rice, Pasta, Low-Fat Milk and Yoghurt THESE SHOULD BE EATEN Slow Burning IN YOUR MAIN MEALS
Sports Nutrition Basics 60% carbohydrates (PROVIDE ENERGY) ◦ Example: bread, cereal, rice, pasta, fruits, veggies ◦ Athletes/players need more than average person ◦ Don’t avoid carbohydrates – pick the healthiest types ◦ All about Timing around training and games! 20-30% protein (MUSCLE GROWTH/RECOVERY) ◦ up to 1g/kg body weight (Adolescence 2g/kg Bodyweight) ◦ Example: lean meats, eggs, dairy, nuts, beans ◦ Include some in each meal < 20% fat (HEALTH & PROTECTION) ◦ BEST Choices: fish, oils, oily salad dressings, nuts, seeds, ◦ peanut butter, hummus, guacamole, avocado
Meal Planning • 1 – What are you looking for in a day? • Take a 70kg athlete : – 5-6 carb/kg = 350g -420g ( Average Person 2-3g/day) – 1.2g protein/kg = 84g Following is the food required for this athlete. Based on training 5 x week for 60-90mins
• CARBOHYDRATES • 2-3 pieces of fruit (40g carb) • 2-3 handfuls of vegetables • 2-3 serves of dairy (30g carb) • Bread – 4 = (60g carb) • Cups pasta/rice/potato – 2 cups cooked (120g carb) • Cereal - 1 cups (60g) • TOTAL = 350g CARBOHYDRATE
• PROTEINS: • Canned fish – x1 salmon/tuna = 30g • Meat – 200g meat • Eggs – 2 (12g protein) • Protein from dairy (20g) • Fat – avocado, seeds, nuts (good fats)
What are you looking for in a week? • Meat/chicken – 1.4 kg • Fish – x7cans • Eggs - 14 (could use just whites) • Big bags pasta, rice, potato • Veges – 14 handfuls • Fruit – 14 pieces SO there is no excuses its just about making Healthy Choices !
Summary Quick and Easy Meal Ideas • What are you aiming for? – 6 healthy balanced meals each day, can think of as B, L, D and snacks, but can be easier to think of as meals 1-6 • How much do you need each day? – Work out how many grams of CHO or protein needed per kg? Then split into 6 x meals – Example 70kg athlete = 6 meals of 60g carb and 14g protein each – These meals can be solid, liquid or sports drinks/supplements depending on timing
LIGHTER MEALS e.g. breakfast • What ideas do you have? • What can you add to porridge, oats, cereal etc – Add dried fruit to porridge – Add raw oats to flakey cereal to lower GI – Add frozen berries to porridge at the end – Omelets for breakfast – can use egg whites if need to lean up – Eggy bread – grainy bread, spray oil and tom with tomatoes, mushrooms etc – At weekends or if more time add tomatoes and mushrooms – Beans, spaghetti – can have breakfast time meals at anytime of the day
Sandwich type meals What do you have in their sandwiches? • How can you get more in? • Using wraps, pita bread, grainy bread etc • Make a filling with Protein & Vegetables – Eg.tuna, spring onion, light mayo, corn, black pepper – What spreads do you use? Try Low fat alternatives – To get more vitamins and minerals add more salad
Solid Meals • PASTA – What can you make?? – Example: tuna pasta salad – Ideas: – Cold with tuna, salmon, chicken, pesto, baby spinach, peas – Hot with mince and tomato based sauce with vegetables – Lasagne • RICE – What can you make? – Risotto, fried rice with egg and chicken, peas, springonion • Vegetables: • Stir fry with Meat & Rice •
Nutrition for Optimal Exercising Pre- Event: Training week, CHO loading, Pre-Event meal and hydration During Event : Maintaining glycogen/energy levels and fluid balance Recovery : Refuel muscle glycogen stores, replace fluid and electrolytes lost and Repair muscle damage
Pre GAME/EVENT Day Dinner night before: quality CHO (pasta/rice/potato/kumara) lean protein (chicken/meat/fish/eggs) at least 3 different coloured vegetables 1/3 Protein, 1/3 CHO, 1/3 Veges You should aim to have: main meal 3-4 hours pre-event snack 1-2 hours pre-event Recovery food and fluids should be taken in during the 24hour event
Pre-event Nutrition and fluid Night before high carbohydrate, moderate protein and low fat meal Example: Baked potato with roast chicken and salad Breakfast 3-4 hours before race: Top up Glycogen stores – Light breakfast low fibre and high carbohydrate Example: Oats with fruit and yoghurt or White toast with honey and banana (make sure you have tried these foods in training before!) Fruit juice / Sports drink with breakfast/Coffee or tea Water and sports drink 1-2hours before race, if you feeling hungry still have a banana or sports gel within the last 30- 60mins before race
During the event 750ml Fluid per hour of continuous exercise Over the 24hours your goal is to: Consume 30g-60g CHO per hour Total Daily Fluid Requirements Approx 2-3L (1/2 Water) + 750ml Fluid per hour of training (especially important if hot, will need some electrolyte drinks/ Sports drinks)
RECOVERY FOODS AFTER YOUR WORKOUT • The key to maximising the benefits of your workouts is: – Replenishing your system with optimal recovery foods – Even if you don’t feel hungry after exercise, your body needs the nutrients to restore and rebuild itself – During exercise you deplete glycogen and raise cortisol which breaks down muscle and energy – So you need to refuel your body instantly after exercise with the right snacks
When to refuel? • There is a small window of opportunity to refuel your body with the right nutrients after exercise this is: • Most receptive within after a the first 30mins workout • IT IS CRITICAL FOR RECOVERY THE SOONER THE BETTER! • It is important to restore the lost glycogen so that you recover for your next training session so easily digestible Carbohydrates are important • Recommended 50g CHO eg. 2x bananas/ Cereal • And of course rebuild the muscle with PROTEIN • Recommended 30g Protein eg. Yoghurt, Protein shake
Recovery ‘TOP UP’ Snacks Examp mples s of duri ring and post st-exercise se sn snacks s Car arboh bohydr drate-focu ocused: sed: Car arboh bohydr drate e + pr prot otein ein focu ocused sed: : Spor Sports s dr drinks inks Fruit uit smoothie ( smoothie (lo low-fat milk, milk, banana, y banana, yoghur oghurt) ) Fruit uit juice or juice or soft soft dr drink ink Liqu Liquid me id meal supp al suppleme lement nt Banana anana sand sandwi wich h (e.g. S (e.g. Susta ustagen gen Spor Sport) ) Fresh esh fr fruit uit, canned f , canned fruit uit Breakf eakfast ast cer cereal + eal + milk and fr milk and fruit uit Sw Sweet eet muf muffin fins s Sa Sand ndwic wich or h or r roll oll inc includin luding g mea meat/c /cheese/c heese/chic hicken en in filling in filling Breakf eakfast ast bar bar, muesli , muesli bar bar Bak aked ed pot potato + o + bak baked beans + ed beans + Spor Sports s bar bar grated ed
Examples CHO 50g + Protein 10g snacks • 250ml Liquid meal Supplement • 250ml Fruit smoothie • 2 x 200g yoghurt • Bowl of cereal & milk • 200g Baked beans on 2x toast • 200g yoghurt and 2x fruit • Sandwich with meat /cheese and salad • 2 x nutbars + yoghurt
TOP UP AND RECOVERY SNACK EXAMPLES
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