Performance Nutrition Aoife Hearne MINDI

Best Performance TRAIN HARD + RECOVER WELL

Factors Influencing Recovery • SCHOOL • INJURY • NUTRITION

• TRAVEL • SOCIAL LIFE • SLEEP • ENVIRONMENT

Benefits of an appropriate diet • Improves exercise tolerance and capacity to train hard

• Improves capacity to recover quickly • Achieve an appropriate body weight

Benefits of an appropriate diet • Immune System

So What About Nutrition? • Amount • Source • Timing

• CONSISTENCY

Things take time

Let’s look at the food groups Carbohydrate Protein Fat

• Other Nutrients of importance: – –

Vitamins and minerals Water

Fuel with Carbohydrates • Main source of energy in diet • Source and timing important • High fibre, low sugar • Slow absorbing for longer lasting energy

Best Sources • Whole grains – bread, cereal • Brown pasta/rice, sweet potato, cous-cous • Fruits and vegetables • Cereal bars with 2g fibre, < 8g sugar

Repair and rebuild with Protein • Main function is for repairing of damage tissue and rebuilding after exercise

• Building muscle mass • Lean sources best choices • Important for recovery

Best Sources • Fish eg salmon, mackerel, tuna • Eggs • Lean meats eg chicken, lean pork, • Lean steak, mince meat occasionaly • Important: baked/grilled not deep fried

Has Fat a function? • YES! • Protects bodily organs and helps with absorption of vitamins

• Important for hormone production and brain activity

• Source important

Best Sources • Unsaturated Sources • Olive oil • Nuts and seeds • Avocados • Fat that is in fish: omega 3 fat

Water, Water everywhere • Hydration status, direct impact on performance • Dehydration increases risk of fatigue, cramps, • • •

injury Appropriate hydration/rehydration important Avoid dehydrating factors ie. Fizzy drinks, alcohol Guidelines: Based on body weight, generally 2 ½ liters daily

Urine colour hydration chart

Vitamins/Minerals of Importance

• Iron, Vit B12 • Calcium • Folate

• Antioxidants: Vitamin C, Vitamin E.

• Zinc • Vitamin D • Magnesium

Iron - energy, immune system, body temperature, concentration - Blood test to monitor every 3 months - May need closer monitoring if iron is low - Ferritin 50-80ug/L

Before Training • 3- 4hrs before training/competition = main meal • 1-2 hrs before training/competition = small snack

• Slow - medium absorbing foods • Moderate in fibre, low in fat, low in sugar • Adequate water – individual requirements

Examples: • 3-4hrs: Main Meal =

good balance Lean meat, vegetables, and starch • 1-2hrs: small snack – Energy bar – Cereal bar – Fruit eg banana – Yogurt – fluids

During Training • HYDRATION, HYDRATION, HYDRATION • Isotonic drinks, every 15-20 minutes • Sip not gulp

Examples: • Water • Sports drinks eg lucosade sport, powerade • Best avoid: carbonated drinks

After Training • FAST, FAST, FAST • 20 minute window of opportunity • Adequate replenishment important to

ensure maximum performance at next training session

After Training • Mixture of nutrients essential • Carbohydrate for maximum replenishment • Protein for growth and repair • Hypertonic drink for hydration,

water is not enough

Examples: • Provon Revive • Flavoured milk • Smoothie – fruit, fruit juice, protein source • Sports drinks eg. Lucosade sport, powerade • Best to avoid: water only, carbonated beverages

Case Study #1 • 17 year old female • 5th year in school • Attends school 9am – 4pm, study till 6pm • • •

Tuesday and Thursday Training Monday, Wednesday 4.30pm Tuesday, Thursday 7pm 800m runner Reason for referral:

– Complaining of feeling tired recently, having trouble finishing training sessions – Catches colds easily – Coach has noticed some weight loss

24 hr diet recall

• Tuesday

Breakfast: 8.30am glass of orange juice Lunch: 12.30pm white roll (lettuce, tomato, cucumber), water 4pm: hot cup before study 6pm: small bowl of pasta with tomato based sauce 7.30pm TRAINING – water during training 9pm one or two crackers 10.30-11pm BED

What changes might you make

Suggested changes • Overall calories seem insufficient • Suggest eating a little more regular and

starting with breakfast • Lack of protein at meals • Need to add higher fibre carbohydrates in place of the refined ones eg white roll/pasta • Recovery snack not sufficient

Improved diet plan • Breakfast • • • • • •

high fibre cereal, supermilk teaspoon of nuts, if desired glass of orange juice/fruit Snack 11am nature valley bar/fruit/yogurt Lunch Brown bread Sandwich lean meat/fish, salad soup/popcorn/fruit/yogurt Snack 4pm 1 slice of bread, lean meat, yogurt/hot cup Pre-training 6pm pasta/rice salad with protein source or boiled/scrambled egg and toast Post training Recovery snack – sports drink/protein 9pm similar to pre-training

Case Study #2 • 22 year old male hurler • On county panel • Works as an electrician Monday-Friday • Training Tuesday/Thursday 7pm, Saturday 11am • Recently moved out of home and cooking for •

himself Reason for referral:

– Feels weak at training sometimes – Weight gain

24 hr diet recall

• Wednesday

6.30am coffee, 2 sugars 10.30am breakfast roll, sausage roll, coke 1.30am ham&cheese sandwich x 2 moro or hunky dorys, water 4.30pm chocolate or crisps, coke 6.00pm jaffa cakes, wine gums 7.00pm training – water at training 9.00pm sports drink after training 10.00pm team dinner or take-away

What changes might you make

Suggested Changes • Overall calories too great • Calories coming from high fat/refined

carbohydrates • Encouraged more fibre – brown bread instead of white • Regular meals and appropriate snacks • Cutting back on take-away food and alcohol

Improved diet plan 6.30am

coffee, splenda to sweeten nature valley bar or cereal 10.30am bowl of cereal, fruit 1.30pm ham&cheese sandwich, 1 ½ on brown bread, small choc bar or popcorn, water 4.30pm ½ sandwich, fruit 6.00pm banana or nature valley bar 7.00pm water during training 9.00pm team meal or similar at home

Behaviour Modifications • With both athletes the main goal was to replace current behaviours with more healthful ones

• Performance the main goal/motivation for change

• Liveable changes

Timing • Timing in relation to season key factor • Pre-season = more mileage = greater needs

• Pre-season = more alcohol intake = increased difficulty with weight loss

Supplements and Ergogenic Aids • Selected athletes may need supplementation • Not recommended for athletes under 18 years • Flax oil • multivitamins, protein powder • Extreme care is needed – problems with cross-

contamination and supplements faked with prohormones

• Check www.eirpharm.com

Other things of Note Eating Disorders • Watch for warning signs: – Fear to gain weight – Loss of menstrual cycle (for women) – Ritual-like eating patterns

Conclusion • Balance • Timing • Consistency

What a dietitian can do for you? • Develop eating strategy for peak performance • Ensure nutrient and hydration needs are met • Help to achieve appropriate body weight • Guidance with regards safe and effective supplement use

How to find a dietitian • Irish Nutrition and Dietetic Institute • www.indi.ie • Find a dietitian service

"The winners….will, without doubt, be highly talented, highly trained and highly motivated. At one time that would have been enough. But these days it is highly likely that everyone in the race will have these qualities…….where everyone else is equal, it is diet that will make the vital difference." Ron Maughan, Sports Scientist, Loughborough University

Questions

Aoife Hearne MINDI [email protected] www.nutritionsolutions.ie