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Nutrition – the basics for sport Why do we need to consider nutrition? Fuel – Recovery Muscle adaptionHealth – keep well in order to maintain training across the winter 433551714714Y0YConsider the ‘Y Plate’ carbsProteinVegetables EQUAL PORTIONS What shape is your diet?The protein myth – Misguided theory that protein builds muscle – it doesn’t – exercise does! Carbohydrate rich grains, fruit and veg are the best foundation. Muscles don’t respond if depleted of carbs. Protein should be adequate – and not excessive - growing teenage athlete – 1.5-2.0 grams per kilo of body weight. (Adults building muscle mass 1.5-1.7 – max 2 grams per kilo) EXAMPLE: 50 kilos teenager x 1.75grams = 87.5 grams of protein - (approx. protein in grams is 25% of the fish/steak etc so read the labels for a 24 hour period and work out what you have, cereal and milk, meat, fish or humous in a sandwich, a yogurt and some kind of fish/meat/beans for dinner will be adequate for most)Vegetarian options – kidney beans, chickpeas, peanut butter, tofu, nuts are the best options - you’ll need more – vegetarian protein is less concentrated. **Female athletes – need to take extra care to ensure bone health.Female vegetarian athletes will need extra iron and zinc (found in red meat) Iron depletion will affect energy and low zinc levels affect the way carbon dioxide is removed from muscles when you exercise.TOO much protein Does not fuel muscles. Excessively strains the kidneys and increases chance of dehydrationMay increase certain forms of cancer May be higher in saturated fatConsider iron needs – girls need more! Supplements are not (usually) the answer – use proper food! Protein for muscle recovery – but don’t overdo it (yogurt and nuts perhaps?) Snacks – other food groups Yogurt, Small amount of fatsVery few athletes need to spend money on protein shakes. Nutrients are much better from food with the added vitamins, minerals and fibre. Carbohydrates – Endurance training – my area – marathon runners ‘hit the wall’ at 20 miles in – why? The body has exhausted its supply of glucose – then pulls energy from fat and then muscles - extracting energy from fat – takes a LOT of oxygen – this may be in short supply during a race! General rule – 6-10 grams per kilo of body weight – so our 50 kilo teenager – 400 grams - predominately wholegrain slow release carbs – (Low GI) whole wheat pasta, oats, barley – and after intensive sessions – race prep - quick release carbs are needed (high GI) ripe banana, jam sandwich chocolate which replaces glycogen stores in the muscles and liver. Low GI foods – examples Greenish bananaAll vegetables and beansSteamed new potatoes – eaten cold Medium GI foods Pretty much all fruits – exception – watermelon – very high and raisins and apricots are higherCitrus type fruits are lower as a general rulePasta Multi grain breadsHigh GI foodsRipe bananaWhite rice – 3 times higher than brown rice Rice crispies and corn flakes Bagettes – very highBaked and mashed potatoes *** lowering higher GI foods is possible by adding lemon juice or vinegar (perhaps in a dressing) – add chickpeas or beans to your baked potato to lower the GI – don’t even consider GI if the meal is all veggies.WINTER TRAINING MEANS HIGHER CALORIES THAN SUMMER TIME TIMINGS: 1-2 hours before exercise Eat close to the session if it’s particularly cold (thermogenic effect / physiological process of heat generation in the body) Experiment during winter training – how do you feel after a session Examples of choices: complex / simple carbs – example used in the presentation – processed oats, porridge, porridge & milk – y/n? processed or not - discussThe night before – discuss Ideas from paddler - everyone is different . Experiment – some are good with dairy before a race some are not. Some are better with raw grains in muesli other better cooked in porridge. HYDRATION:Consider how much you lose through sweat in a training session – Electrolytes – yes / no – discuss – (simply a pinch of sugar and a pinch of salt adequate in a glass of squash) Pre-Exercise snack guidelines This needs a bit of experimentation – everyone is different – Always keep the ‘Y Plate’ in mind for each meal – snack are eaten within the hour of exercise to maintain blood sugar and to keep you from feeling hungry – BUT these don’t replenish glycogen stores in the muscles – refuel within an hour after exerciseIf the session is 60-90 minutes – chose slowly digesting carbs (low –mod GI) (yogurt, oats, bean or lentil soup, apples, not too ripe bananas) Less than an hour – use bagels, crackers, pasta – high carb – low fatLimit protein as it takes longer to digestBe cautious with sugary foods – may lead to excessive fatigueGeneral rule – full meals take 3-4 hours to digest – and 2-3 hours for a small meal – 1-2 hours for a liquid meal and less than an hour for a snack. MORE DIGESTION TIME FOR INTENSE EXERCISEDON’T try anything new before an event! Some sports nutritionists suggest overhydrating the day before a competition Morning and Afternoon sessions are different! Research done on cyclists suggest a 15% margin can be gained getting the nutrition right – this would be a major advantage given most events have a margin of a second or two for the first 20/ places at least (K1 Men) Experiment with adding high carb snack between 4 hours and 1 hour before an event – you may be able to push yourself harder for longer. Carbs just before a race MAY boost the glycogen stores for a bit longer. This needs to have been backed up with the right fuel the day before and the morning of….. Caveat would be – if it’s a sprint – this is unlikely to work – and the food would lie in the stomach. You CAN digest a bagel during exercise and use it for fuel – But not in a sprint! Exercise first thing – research done recently – Men may have an advantage in a gym session – not women. Experiment – all tolerate different levels GI problems Hormone changes occur during exercise – and the digestive process is under hormone control – so some people will feel like a ‘tummy upset’ and may confuse this with nerves …? Endurance athletes – GI hormone levels 2-5 times higher after a tough session!Women more likely to suffer Age – younger athletes suffer moreEmotional stress will make this worse if the paddler is nervousToo much protein can cause problems – as it’s hard to digest before a race (bacon and egg rolls!!) Definitely safer with porridge/bagels and bananasCoffee – not for everyone - some athletes see a small benefit from caffeine. However this only works if you abstain beforehand – the day before and the day of the race.Questions?Joanne Brown October 2018 ................
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