Nutrition and the younger 2. Environment athlete Training: - PDF document

03/12/2013 Determinants of Athletic Performance: 1. Genetics Nutrition and the younger 2. Environment athlete Training: Technical/Tactical/Physical/Mental – Lifestyle Sharon Madigan –  Recovery/rest/sleep Irish Institute of Sport  Nutrition  Health  Recreation  Others Where does nutrition fit? PERIPHERAL CENTRAL AEROBIC ANAEROBIC PULMONARY LACTIC OXYGEN OVER TRANSPORT TRAINING ENERGY ANAEROBIC SYSTEMS ALACTIC DISEASE HEALTH EXPLOSIVE INJURY Physical Fitness POWER SPEED REST / FATIGUE RECOVERY STRENGTH SPECIFIC SLEEP NUTRITION REPAIR RELATIVE ABSOLUTE FUELS NUTRIENTS HYDRATION Critical to health, growth and athletic Performance! hwengeroo 1

03/12/2013 Nutrition – Facts v Fads! Not Rocket Science • Not a new concept • Bandwagon effect • Herding instinct • Social v Scientific proof • No quick fixes! (Published 1841) Nutritional Considerations for the Child v the Adolescent Athlete Young Athlete • Childhood obesity • Stage of development epidemic • Size • Higher energy and • Activity levels nutrient requirements (~15%) • Training and • “Key message competition demands variety, balance and • Individual needs moderation in food choices should be • Lifestyle issues promoted” (ADA, 1996) • Promote good health What are they? What are sports supplements? Sports supplements come in many forms: • Normal foods • Sports drinks, bars etc • Meal replacements • Vitamins/Minerals • Herbal products • Nutraceuticals Classification: Dietary Supplements Ergogenic Aids Sports Supplement industry is not regulated 2

03/12/2013 Why use supplements? Dietary Supplements Ergogenic Aids Reasons Athletes want ‘the edge’ • To benefit health • Enhance energy supply  Sports drinks  Creatine • To compensate for an • Promote tissue growth and  Sports gels  Caffeine inadequate diet repair  Individual amino acids  Sports bars • To meet demands of hard • Promote immune function  Buffers  Liquid meal replacements training • Maintain joint function  Herbal preparations  Carbohydrate powders • Because ‘team - mates’ take • Weight loss/fat loss  Protein powders them • Support quick recovery And lots more ….  Multi-vitamins/minerals • Recommended by coach or • Central nervous system other influential person  Iron supplements, Calcium effects • To improve performance supplements  Fish Oil supplements Australian Institute of Sport 2008 Athlete example: Endurance but could Are supplements necessary? apply to team equally as well Is ‘no’ the right answer? • Average 3 training sessions in a 15hr period. • Not all athletes eat a varied diet • Not all athletes have/need a high energy intake • Could do 5 in a 30hr period. • Diagnosed deficiency needs supplementation • Habitual low ferritin • Some supplements may be useful in helping some athletes • uRTI history achieve their nutrition goals • Some supplements do have ergogenic properties when • Injury appropriately used • Dietary assessment leading to dietary change • Sample of pre intakes and post intakes • Clinical examination • Biochemical analysis 3

03/12/2013 World Anti-Doping Agency (WADA) www.wada-ama.org Strict Liability principle • The principle of strict liability means that an anti-doping rule violation occurs whenever a prohibited substance (or its metabolites or markers) is found in the bodily specimen of an athlete, whether or not the athlete intentionally or unintentionally used a prohibited substance or was negligent or otherwise at fault. Anti-doping glossary, May 2007 What supplements are worth considering? Claim Supplement Probably May work Doesn’t work works • The supplement must work in the context of the Increases strength Creatine  and power relevant sport – show some efficacy for use Protein + AAs  • No adverse health effects  HMB • Contain no banned substances  Trace Elements eg Boron/Chromium  Herbals eg Tribulis Terrestris  Promotes energy Carbohydrate INFORMED-SPORT is a banned substance supply screening programme to test supplements and Bicarbonate/  alanine  their ingredients for inadvertent contamination  Creatine with substances prohibited by WADA  ? Carnitine www.informed-sport.com Omega 3 (fish oils) Claim Supplement Probably May work Doesn’t work works  Promotes weight Carnitine loss • Essential Fatty Acids (EFAs) – Omega 6 and Omega 3  Conjugated Linoleic • Omega 6 (Arachidonic acid) → pro -inflammatory Acid (CLA) • Omega 3 (Eicosapentaenoic acid (EPA) and Promotes joint Fish Oils  health Docosahexaenoic acid (DHA)) → anti -inflammatory  Glucosamine • EPA and DHA found in oily fish  Central Nervous Caffeine • Substantial evidence on the cardiovascular benefits of System effects regular intake of EPA and DHA  Promotes Carbohydrate immune function • Some studies on athletes have shown decreased Anti-oxidant nutrients  resting levels of inflammatory and antioxidant  biomarkers (Bloomer et al, 2009) Glutamine Probiotics   Vitamin D 4

03/12/2013 Probiotics Creatine • No evidence that probiotic use directly enhances athletic performance • May reduce sick days due to URTIs (Cox et al 2008, Description Claims Scientific evidence Gleeson et al 2011) High energy Improves strength, Improves performance in • May reduce severity of symptoms of URTIs and GI phosphate carrier reduces fatigue, single bouts; improves upset (Cox et al 2008) important for direct and increases recovery between bouts; energy protein synthesis potential gains in muscle • May assist immune function in fatigued athletes mass, power and (Clancy et al 2006, Nichols 2007) performance • General health - useful in the treatment of gut disorders, effects of travel? Caffeine Creatine supplementation • Purine compound 1,3,7-trimethlxanathine • Variability in response – some non-responders • Time to peak plasma levels 30 – 90 mins • Supplement protocols • Plasma half-life ~ 5.5hrs – Rapid loading phase 5 days of 4 x 5g doses Substantial evidence that caffeine can (Hultman et al. 1996) followed by 3g/day enhance – Slow loading phase 3g/day continuously (Hultman exercise capacity/performance: et al. 1996) • Co-ingestion with carbohydrate (50 – 100g) • Mobilisation of fats from adipose tissue • Alterations to CNS to change perception of effort or maximises absorption (Harris et al. 1992) fatigue • Changes to muscle contractility Caffeine supplementation Buffering agents • Dosage? • High rate of anaerobic metabolism results in – Traditionally 6 – 9mg/kg BW, 1 hour before increased lactic acid production and fall in pH exercise • Increasing buffering capacity should enhance – Recent studies found benefits in doses of 1- 3mg/kg BW (Doherty & Smith 2004; Cox et al. 2002) performance where pH is limiting factor – Performance benefits do not increase with higher • It is the H+ ion that is proposed to cause caffeine doses – Caffeine does not cause dehydration muscle fatigue, not lactate • Muscle carnosine can act as an intracellular • Effects of supplementation differ between individuals buffer (inside the muscle) • Sodium bicarbonate (NaHCO 3 ) can act as an extracellular buffer (outside the muscle) 5

03/12/2013 Buffering agents • Carnosine is a dipeptide of  -alanine and histidine • Daily supplementation with  -alanine increases muscle “WARNING! Your Workouts Are About carnosine content by 40 - 50% (3 – 5g/day over 4 – 8 weeks) To Get (Stellingwerff et al, 2010) A LOT More Intense!” • NaHCO 3 (0.3g/kg BW) taken 1 – 2 hours before exercise with water have been shown to improve performance - side effects can include GI upset Creatine • Newer protocols consider varying the time to consume the Beta-alanine load Caffeine – 500mg/kg BW taken over 5 days without acute 1, 3 Dimethlyamylamine (DMAA) - BANNED dose (Douroudos et al, 2006) Schizandrol A AAKG (arginine – NO pump) – 300mg/kg BW taken 120 – 150 mins before start of exercise (Carr et al, 2011b) Jack3d – Pre-workout Supplement Supplement plan Name: Supplement Brand name Serving/day Timing 1,3 Dimethylamylamine HCl – The Secret Daily Fish oils 1 capsule Anytime Multi-vitamin 1 capsule Anytime Weapon. This is information from their website: Probiotic 1 tablet Anytime Beta-Alanine 2 scoops Breakfast • “And then, somewhere towards the middle of Casein 1 scoop Bedtime your workout, you will just realize that you are Joint support 4 capsules Anytime in the freaking zone !” Training Pitch Weights • “It’s like tunnel-vision. The only thing that exists Session in the entire world is the squat rack that you’re Before inside of. It’s an amazing feeling that you need to try to believe. And you can thank this 30P:60C 30P:30C Recover Xcell x 2 + ½ Whey After or Recovery 211 x 1 ½ + food carbs Whey x 1 + food carbs wonderful little component in Jack3d for that .” or Muscle Fuel Mass x 2 Adult vs children/adolescents • Young athletes should not need supplements • Greatest performance gains result from maturation in age and training • Long-term safety of some supplements on a growing body is unknown • IRFU guidelines and recommendations 6