Performance Nutrition

1
Performance Nutrition

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

2
Why Nutrition?

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

3
Daily Fueling

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

4
Everyday Nutrition

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

5
Adequate Fueling

• Recovery Nutrition is happening all day, every
  day!

6
Nutrition Throughout Training Year
7
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

8
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

9
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

10
What Makes a Good Post Exercise Food?
11
Post Exercise Choices
12
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.

13
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
14
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

15
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.

16
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!

17
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.

18
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.

19
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!

20
Fueling your body properly can provide you with a
performance edge over your competitors.
Dont Miss Out!!!