Performance Nutrition

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Performance Nutrition

• Presented By Laura Anderson
• Acrobat and Combat Sport Dietitian
• Laura.Anderson_at_usoc.org

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Why Nutrition?

• Most overlooked edge
• Work with their body not against it
• Food is fuel
• Serious athletes have nutrition plans!

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Daily Fueling

• The 3 Rs..
• Replace
• Replenish
• Repair damage

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Everyday Nutrition

• Normal growth and development
• Immune system
• Quality of workouts
• Recovery from workouts and competitions

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Adequate Fueling

• Recovery Nutrition is happening all day, every
  day!

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Nutrition Throughout Training Year
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Nutrition Periodization

• Training Cycle Needs Meet Nutritional Needs
• Preparation Phase, Competition Phase, Transition
  Phase
• The Preparation Cycle A new beginning / The base
  is being built!
• Appropriate phase for wt. loss goals to occur
• Dial in on eating like an athlete
• Easing in on sport specific training
• Begin building training volume, intensity is
  moderate

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Nutrition Periodization

• Training Cycle Needs Meet Nutritional Needs
• The Competition Phase
• Intensity is up!
• Active weight loss goals should be complete
• Focus on daily eating regime for energy and
  recovery
• Transition Phase
• Weight Management phase

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When

• Immediately (shoot for 30-60 minutes) after
  workouts
• Especially when doing gt1 workout per day
• Conditions within the body post-workout are
  optimal for recover if the proper nutrients are
  provided
• Consuming carbohydrate protein right after
• workout / event will
• Restore fuel in muscle (glycogen)
• Increase synthesis of muscle protein

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What Makes a Good Post Exercise Food?
Label Information Snack Bars Post Exercise Bars
Carbohydrate 1530g 30 100g
Protein lt 6 g 620g (.1--.2 g/ kg)
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Post Exercise Choices
Quick Easy Sport Bars Beverage / Drinks Other Foods
Power bar Recovery Milk based fruit Smoothie Low fat yogurt with granola
Cliff bar Low Fat Chocolate Milk Lean Meat sandwich
Luna Sunrise Bar Carnation Instant Breakfast Peanut butter and jelly sandwich
Gatorade Energy Bar Boost Fruit with Nut Butter
Kashi Go Lean Bar Ensure Cottage Cheese with Fruit
First Endurance Bar Endurox R4 Single Serve Tuna Packs with crackers
EFS Sport bar Mix 1 Fruit salad with yogurt
Breakfast Erin Bakers Cookie Powerbar Recovery drink Bowl of cereal with skim milk
GeniSoy Bar Chocolate Silk Soy milk Trail mix w/ a piece of fruit
Powerbar Performance Ultragen (by First Endurance) String cheese w/ a piece of fruit
Veggie burger on pita bread
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Factors affecting Hydration Status

• Often greater dehydration threats in training
  then competition
• Establish net fluid loss by weighing yourself
  before and after a session
• Change in training regime is a good time to
  reassess your goals.
• Generally about 24 oz of fluid needs to be
  consumed for each lb lost during training----try
  not to get stuck needing much more then that! It
  becomes a challenge and unrealistic to make up a
  lot.

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Effects of Dehydration on Physical Performance
Looking at a 150 lb guy
12 lbs
6-9 lbs
4.5 lbs
gt 6
4-6
3 lbs
3
2
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Keeping Up with Hydration Status

• Monitor urine color (should be a light straw
  color)
• Focus on fluids all day
• Not just during workouts and practice
• Plan ahead for airline travel!
• Consume at least 8-16 oz fluid per hour
• of airline travel
• Re-hydrate after weigh-in

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Keep the Doctor Away

• Taking care of the Immune System
• Enjoy a good range of fruits and vegetables (more
  color the better!)
• Include Omega-3 fatty acids in the diet
• Aim for recommended amount of fiber
• Key Usually the bigger variety of foods you
  consume the more opportunity you are giving your
  body to receive adequate nutrients.

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Competition Day

• Major Goals of pre-event meal
• Finish topping off glycogen stores in muscles and
  the liver.
• Top-up fluid levels
• Leave the GI system feeling comfortable during
  the event---not too hungry, but not over filled
  or prone to upset
• Leave you feeling confident and ready to perform
  at your best!

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Pre-Event Meal Tips

• Experiment!
• Know type, timing and amount of food that works
  best for you.
• High fat foods can sometimes be a problem
• Practice in minor competitions or a regular
  practice
• Competition Schedule---it may be difficult to
  recover food and fluid levels between fights
• Post-event, pre-event, and during event share an
  equal role Dont neglect opportunity to plan out
  an eating schedule.

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During Competition

• Attempt to make a fuel schedule after receiving
  your tournament competition times
• Food / drink choices should be appealing to you
  with adequate time to consume.
• A variety off foods can be considered as long as
  GI distress isn't an issue.

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Post Competition

• Post Match Recovery
• Maximize recovery by following post exercise
  guidelines.
• Remember---the first few hours are important as
  the body will make better use of carbohydrate at
  that time
• Dont rely on being able to have something at the
  competition venue---bring your own supplies!

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Fueling your body properly can provide you with a
performance edge over your competitors.
Dont Miss Out!!!