NUTRITION FOR TRAINING

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NUTRITION FOR TRAINING COMPEITTIONTrack Field

• Angela Dufour, MEd, PDt., IOC Grad Dip Sports
  Nutr, CFE
• Nutrition in Action, Professional Education
  Services

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What is Success?

• Success in sprinting and jumping involves
  combinations of speed, fatigue resistance and
  technique.

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Nutrition demands of Track and Field

• Your calorie needs depend on your training and
  the event or events in which you compete. Some
  training can be broken down in to periods by
  year, and by competitive cycle and even weekly
  microcycles depending on when you want to peak!
• Physical Demands
• speed, strength, agility, jumping ability

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THE NUTRITION CHALLENGES

• Nutrition Challenges in Track and Field
• Meeting MAXIMUM AEROBIC CAPCITY and providing
  enough glycogen
• Re-fuelling/re-hydrating between games and
  tournaments and prep for Competition
• Females-
• More difficult to achieve lean body mass for
  strength and low body fat for speed and agility
• Design an individual nutrition training
  strategy to help conquer these challenges

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Nutrition for Training

• Proper Nutrition Practices will
• Act as fuel supply during training games
• Delay fatigue promote concentration
• Maintain normal growth support growth spurts
• Refuel the body after training games and before
  future events
• Supply fluids to prevent dehydration

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Nutrients

• Carbohydrates fuel for your gas tank
• These nutrient are a source of energy
• Act as fuel for your brain and muscles
• Fluids oil to keep your engine from seizing
• Fluids keep nutrients moving through your body
• They keep your mind working and your muscles
  moving
• Protein the mechanic
• Nutrient that also adds energy to your diet
• Act to repair and maintain your muscles

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Training Diet

• During training, a 40 kg gymnast and a 65 kg
  Sprinter would need to eat the same number and
  size of servings of food.
• TRUE FALSE

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TRAINING DIET

• FALSE!
• The amount of food you need depends on your age,
  size, and the amount of energy you use in
  training and/or in competition, Position Played,
  Amount of time spent on the court, Fitness Level

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Your Training Diet Action Plan

• Choose the action plan that best suits your
  amount of training

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Lets Make a Meal!

• Notice the number of servings suggested from each
  food group. Because athletes use carbs as fuel,
  you will see that the higher number of servings
  from the carbohydrate - rich grain products and
  vegetable and fruit food groups
• Divide the number of servings from each food
  group into three meals and several snacks.

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So Whats a Serving?

• Food Item
• 1 juice box (250 mL)
• 1 carton of milk (250 mL)
• 1 sm muffin
• 1 hamburger bun
• 1 pita
• 1 cheese slice
• 2 eggs
• 250 mL cooked pasta or rice
• 90 g cooked meat, chicken or fish
• 250 mL green salad
• 125 mL baked beans
• 1 medium baked potato

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Lets Make a Training Meal!

• Your planning formula for each every day meal
  (depending on your training)
• 2-6 servings of grain products
• 2-6 servings of vegetables and fruit
• 1/2-1 servings of milk products
• 1/2-1 servings of meat and alternative s
• oil or fat
• f l u i d
• If you cant eat all of your food in a meal, try
  to save your drinks towards the end of your meal
  this way you won t fill up on liquids first!
  Athletes who need a very large amount of energy
  may need to drink most of their fluid between
  meals rather than as part of their meal.

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Training Diet Breakfast and snack
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Training meal Lunch and Snack
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Training Meal Supper and Snack
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TOTAL DAILY SERVINGS
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When to eat?

• Timing Planning Meals and Snacks Relative to
  Workouts
• As an athlete, you need balanced meals and snacks
  throughout the day to supply energy and
  nutrients.
• Before, during, and after your workouts, some
  nutrients may need more emphasis than others.
• By the end of the day, all the food group
  servings and nutrients should have been consumed.

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NUTRITION BEFORE COMPETITION

• BEFORE
• Generally allow
• 3-4 hours for a large meal to digest
• 2-3 hours for a smaller meal
• 1-2 hours for a small snack or blender/liquid
  meal or, whatever your own tolerance indicates
• Your fluid intake before exercise tops up your
  fluid level and helps prevent dehydration
• If you have a nervous stomach before events,
  choose lower- fibre grain products, juice, or
  pureed foods (toast or crackers, applesauce or
  apple juice, soup, yogurt, fruit smoothie, etc.).
• CAUTION Spicy, gas producing, fatty and/or
  fibre-rich foods may cause discomfort. Products
  containing caffeine may also be problematic.
  Legumes (e.g. baked beans) are fibre-rich and can
  be gas-producing.
• Unless you eat legumes regularly, they may have
  too much fibre for comfort.

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When and what to eat before training?

• 3-4 Hours Before (Meal)
• Breakfast cereal with milk
• Fruit Salad with fruit flavored yogurt
• Bread roll with cheese/meat banana
• 1-2 Hours Before (Lighter Snack)
• Milk shake or fruit smoothie/liquid meal
  supplement
• Cereal bar
• Fruit
• Fruit flavored yogurt
• 1 Hour Before
• Sport drink
• Sport bar
• Keep a journal of what and when you eat/drink
  along with when you train/compete, write down
  amounts and how you felt!

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What to Eat in Training

• Moderate to High Carbohydrate
• Lower Fat
• Adequate protein
• Enough Fluid to replace sweat and sodium losses
• Suitable/Comfortable foods
• Make a time table to identify opportunities to
  refuel and PLAN!

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Carbs for Training

• Dietary surveys of sprinters/jumpers reveal that
  women (more-so than men) are consistently
  consuming lower than recommended carb intakes to
  promote recovery of muscle glycogen stores
  between recovery.
• Recommended 7-10g/kg BW/Day for consistent
  training adaptations and long term performance
• Do your own calculation!

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So

• For a 120 lb person (55 kg)
• Carbohydrates 7-10g/kg
• 55 X 7g 385g
• 55 X 10g 550g
• Recommended range 385-550g/day

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In food terms

• Foods containing 30g carbs
• 2 med pcs of fruit or 1 large banana
• ¾ c cooked oatmeal with milk
• ¾ c yogurt
• 150-250ml fruit smoothie or liquid meal
  supplement (i.e BOOST)
• 2 slices of bread
• 1/2 c baked beans
• ¾ c cooked rice

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In terms of a meal

• WW Pita with tuna and light mayo, small piece of
  fruit with 1 c milk
• Snack 1 sl Multigrain bread and a 250ml fruit
  smoothie
• Will provide 1 fruit veg, 5 grains, 2 milk
  alt, 1 meat and alt
• Will give you approx 105g Carbs

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Protein requirements

• Adequate Protein (new DRI .8 gm/kg)
• 1.2-1.6g/kg/BW/day moderate to heavy training
• Sprinters usually get MORE than enough protein
  without adding single protein drinks or
  supplements.
• Good sources of protein include fish, chicken,
  turkey, beef, low-fat or nonfat milk, yogurt,
  cheese, eggs, nuts, and soy

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Protein requirements

• Protein 1.2-1.6g/kg
• 55kg athlete X 1.2 -1.6g
• 66-88 g/day
• Recommended intake 66-88g/kg/day

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In terms of food

• Foods containing 10g protein
• 2 small eggs
• 30g cheese
• 1 c milk
• 40g cooked chicken
• 50g fish/seafood
• 2 c whole grain cereal
• 2 c cooked pasta
• ¾ c lentils/beans
• 60g nuts/seeds

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CARBOHYDRATES DURING TRAINING/COMPETITION

• Consuming carbohydrate foods during
  training/events can improve endurance
  performance while delaying fatigue
• During competitions
• Recommendations 30-60g/hour
• Experiment during your training session to see
  what works best for you

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FLUID REQUIREMENTS

• Dehydration contributes to
• Fatigue
• Impaired mental function and coordination
• Impaired endurance performance
• To Avoid
• Drink 250-400 mls 15 minutes before exercise or
  until your urine is straw colored!
• Drink for thirst as a starting point
• OR
• Drink 400-800 ml/hour but do not exceed 2-4
  litres of fluids.
• For games longer that 90 minutes - sport drinks
  are more suitable
• They contain both carbohydrates (6-8) fluid

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FOODS AND FLUIDS FOR MULTI-TRAINING DAYS or
COMPETITION

• nutrition provides
• Sustained energy
• Physical comfort absence of hunger
• Mental focus for best technique and skill
  execution
• Think fluid and carbohydrates.

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Timing of eating prior to training/competition

• Allow time for digestion (same as Nutrition for
  Before)
• 3-4 hours for a large meal
• 2-3 hours for a smaller meal
• 1-2 hours for a small snack or blender/liquid
  meal or whatever your own tolerance indicates
• C A U T I O N Spicy, gas producing, fatty and/or
  fibre-rich foods may cause discomfort. Products
  containing caffeine m ay also be problematic.
  Unless you eat legumes regularly, they may have
  too much fibre for comfort.

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Nutrition Between Competitive Events

• During some competitions, you may have anywhere
  from a few minutes to several hours between
  events.
• Pre-organization with appropriate foods is
  critical to perform at your best. In other words,
  you may be recovering from one competition while
  preparing for your next event.
• Similar guidelines as the Pre-event Meal and
  Snack Timing
• suggestions apply between competitive events it
  all depends on the timing of your competitions.
  If you know your competition schedule in advance,
  develop a precise dietary plan around your
  scheduled events. This strategy will help
  alleviate any guesswork regarding your nutrition.

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Less than 90 Minutes Between Events

• Less than 90 Minutes Between Events
• choose mostly carbohydrates with ample fluids
  e.g., water, sport drinks, sport bars, fruit,
  unsweetened
• juices, bagels, low-fat muffins, cereal bars,
  granola bars,
• trail mix, fruit leather, nuts, pretzels, canned
  Boost or Ensure

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More than 90 Minutes Between Events

• mini-meal with ample fluids like water, juice or
  milk
• e.g., 1/2 to full sandwich OR peanut butter and
  crackers OR low-fat muffin and cheese
• consider food safety KEEP HOT FOODS HOT and
  COLD FOODS COLD!

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NUTRITION AFTER TRAINING/COMPETITION

• After an exercise bout, to replace your lost
  fluids, you need to drink 1.5 litres of fluid for
  every kilogram of body weight you lost. (about
  2.5c /Lb lost)
• Sodium in your beverage helps restore your
  electrolyte losses and keep the fluid in your
  body.
• Research has shown that carbohydrate consumed in
  the minutes after exercise moves readily through
  the blood stream and into muscles to replace the
  glycogen (muscle energy) that was used during
  exercise.
• Restoring glycogen helps to prepare you for your
  next exercise session. Similarly, amino acids
  from dietary protein (broken down in the
  digestive tract) are transported by the blood
  stream to muscles and move into the muscles to
  repair damaged tissue. Only a small amount of
  protein is needed.

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Late night RECOVERY nutrition

• After an evening training session or competition,
  it is never too late to eat your recovery meal.
  THINK CARBS AND PROTEIN FLUID!
• Cereal
• Fruit
• Milk

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Recovery

• The Three Rs
• Refuel
• Replace fluid
• Repair tissue and muscle damage
• Recommendations
• Eat within 1 hour of game
• Should include 1 g/kg carbohydrates 10 grams of
  protein.
• THEN
• Repeat every 1-2 hours as part of balanced snacks
  until meals resume.

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Recovery foods to pack!

• Snacks for backpack or car
• Low fat muffins, rice cakes
• Dried fruit, canned fruit, whole fruit
• Washed vegetables
• Peanut butter sandwich
• Cereal bars, sport bars
• Popcorn , pretzels, baked pitas
• Bottled water, juice boxed, sport drinks

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BEST FAST FUEL PICKS ON THE ROAD!
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HEALTHIER FAST FOOD FUEL PICKS!
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Nutrition for TrainingKey Take home points

• Before Focus on Carbohydrates and Fluid
• During
• (if less than 1 hour) focus on Fluid
• (if longer than 1 hour) focus on Fluid and
  Carbohydrate
• After Focus on Fluid, Carbohydrate and Protein
  within first 15 minutes, then regular meal within
  1 hour
• Know your Recommended Food Group Servings make
  a plan around your training schedule!

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What about Supplements?
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Put YOUR Nutrition Game Plan in ACTION!

• A well designed nutrition game plan can help you
  stay healthy and by eating the right foods at the
  right times to compete at your best! Enjoy a
  variety of foods where all foods CAN FIT!
• For more information on how to put your Nutrition
  in Action
• Seek advice from a reliable and trusted source
• A Sports Dietitian will work with YOU to develop
  YOUR individual nutrition goals

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Eat Well and Perform at your BEST!

• QUESTIONS????????