4/03/2015
Performance Nutrition for Rowing Alex Popple Performance Nutritionist
Questions to Answer Today • What nutritional guidelines do you recommend for rower? – How does this differ for males vs. females – How does this differ for lighties vs. heavies – Managing fluid intakes
• What do you recommend for race day diets? • What nutritional considerations should we think about for short-duration travel?
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Energy Balance
High Performance Environment
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High Quality Nutrition Fresh Ingredients
Whole Foods Complete Diet
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Calculating Exact Requirements Protein+ Carbohydrate+ Fat+ = Daily Nutrition Requirements
Protein • Grow Foods – Building blocks for body – Vital for adaptation & recovery – Back-up fuel source – Amino acids – specific roles
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Protein Guidelines Group
Protein intake (g/kg/day)
Sedentary men and women
0.8-1.0
Elite male endurance athletes
1.6
Moderate-intensity endurance athletes
1.2
Recreational endurance athletes
0.8-1.0
Football, power sports
1.4-1.7
Resistance athletes (early training)
1.5-1.7
Resistance athletes (steady state)
1.0-1.2
Female athletes
~15% lower than male athletes
Protein Contents *Each food provides 10 g protein Animal based Foods
Plant based Foods
2 small eggs 30 g (1.5 slices) reduced fat cheese 70 g cottage cheese 1 cup (250 ml) low-fat milk 35 g lean beef, lamb or pork (cooked weight) 40 g lean chicken (cooked weight) 50 g grilled fish 50 g canned tuna or salmon 200 g reduced fat yoghurt 150 g light fromage frais
4 slices (120 g) wholemeal bread 3 cups (90 g) wholegrain cereal 2 cups (330 g) cooked pasta 3 cups (400 g) cooked rice 3/4 cup (150 g) lentils or kidney beans 200 g baked beans 120 g tofu 60 g nuts or seeds 300 ml soy milk 100 g soy meat
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Carbohydrate • Go Foods – Preferred fuel source for body – Required for all processes – Exercise & immune system – Brain & muscles
Carbohydrate Guidelines Situation
Carbohydrate Targets
Required Daily Intake
Light
Low-intensity or skillbased activities
3-5 g per kg BM
Moderate
Moderate exercise programme (~1 hr / day)
5-7g per kg BM
High
Endurance programme (i.e. moderate-to-high intensity exercise of 1-3 hr / fay)
6-10g per kg BM
Very High
Extreme commitment (i.e. moderate-to-high intensity exercise of >4-5 hr / day)
8-12g per kg BM
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Carbohydrate Contents *Each food provides 50g carbohydrate Wheat biscuit cereal (e.g. Weet Bix) 'Light' breakfast cereal (e.g. Cornflakes) 'Muesli' flake breakfast cereal
60g (5 biscuits) 60 g (2 cups) 65 g (1-1.5 cups)
Bread Bread rolls Pita and lebanese bread
100 g (4 slices white or 3 thick wholegrain) 110 g (1 large or 2 medium) 100 g (2 pita)
Potatoes Sweet potato Corn
350 g (1 very large or 3 medium) 350 g (2.5 cups) 300 g (1.2 cups creamed corn or 2 cobs)
Rice, boiled Pasta or noodles, boiled
180g (1 cup) 200 g (1.3 cups)
Fat • Stow Foods – Essential dietary component – Secondary fuel source – Body insulator – Cell quality and longevity – Type of fat!!!
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Fat Rules • Aim for naturally-occuring fats – Meats, fish, dairy, nuts, plant oils
• Minimize processed fats – Baked goods, processed meats & foods
• 1g per kg body mass per day
Macronutrient Numbers Approximate.
Heavy Male (85+kg)
Light Male / Heavy Female (70+kg)
Light Female (57kg)
Protein 1.4 g per kg
120 g per day
100 g per day
80 g per day
Carbohydrate 7.5 g per kg
640 g per day
525 g per day
430 g per day
Fat 1.1g per kg
95 g per day
80 g per day
65 g per day
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TRAINING SCHEDULE TIME
ACTIVITY
7:00 – 9:00 a.m.
10:00 – 11:00 a.m.
3:00 – 5:00 p.m.
6:00 a.m. – 2 slices toast with jam
9:00 a.m. 25g Whey protein + 300mL milk + banana
1:00 p.m. – 1 ham & salad sandwich
with yoghurt and apple
2:30 p.m. – glass juice, small can creamed rice, banana
Dinner: 1 medium steak, 2 cups vegetables, 1.5 cups cooked basmati rice
11:00 a.m. Fast Start x 1
5:00 p.m. Fast Start x 1
FEMALE Light Weight
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6:00 a.m. 2 cups cereal with 250mL milk + 3 Tbsp mixed berries
9:00 a.m. 25g Whey protein + 300mL water + banana
2:30 p.m Toast with honey, 300 mL sports drink
1:00 p.m. 50g Beef +2 cups salad wrap + dried fruit
Dinner: 100g chicken + 6 small potatoes + vegetables
6:00 a.m. – 6 x weetbix with 450mL milk
11:00 a.m. 250mL milk + 50g berries + 3 Tbsp yoghurt + 1 banana + 1 weetbix
5:00 p.m. Fast Start x 1
MALE Light Weight
9:00 a.m. 25g Whey protein + 300mL milk + banana
11:00 a.m. 2 cups porridge + 400mL milk + nuts & seeds
2:30 p.m. Crumpet with jam
5:00 p.m. Fast Start x 1
1:00 p.m. 200g chicken + 1 pita + yoghurt + 250mL juice
Dinner: 250g mince + 1 ½ cups uncooked pasta + tomato, capsicum and mushroom
MALE Heavy Weight 90kg
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Maintaining Hydrated Status
Fluid Intake Guidelines • Breakfast – • Training –
• • • •
Lunch – Training Dinner – Before bed -
• Rest of day –
500-750ml fluid total (juice, coffee, milk, water combined) To thirst and ‘Rehydration Strategy’ (next slide) 500-750ml fluid total To thirst and ‘Rehydration Strategy’ 500-750ml fluid total 250-350ml fluid total (water, milk, protein shake combined) To thirst
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Rehydration Strategy
• Weigh before, weigh after session • Account for fluids consumed and urine output • Change in body mass will mostly be due to fluid – 1 kg equals 1 L • Drink 1.5 times the amount lost, over the 2 hour recovery period
Competition Nutrition
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Different Nutritional Needs?? Types of food don’t need to change Requirements depend on volume of racing Timing of food intake is critical for performance
Fuelling Racing • Why – Carbohydrate intake to maximize fuel stores prior / or during races
• What – Cereals, grains, potatoes – Fruit & vegetables – Fluids
• How much – Large meal 2-4 hours prior – Small meal 1 hour prior – Fluids & snacks during
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Fuelling Racing • Food Examples – Large meal 2-4 hours prior • • • •
Baked potato + sweetcorn Rice + lentils Couscous + peas Pasta + beans
– Small meal 1 hour prior • Cereal + fruit + milk • Toast + jams + fruit juice
– Fluids & snacks during • • • • • • •
Raro Sports drinks Carbohydrate gels Lollies Dried fruit Cereal bars Ripe bananas
Optimizing Recovery •
Why – Replenishing fuel stores for subsequent races – Repairing damage muscles
•
What – – – –
•
Cereals, grains Dairy Fruits Fluids
How much – Immediately after exercise – 1g per kg CHO + 25 g PRO – Large snack / Small meal
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Optimizing Recovery • Food Examples – Primo, Fast Start, Energize, Up & Go – Sandwiches or pasta + ; • Meat / chicken / fish / egg / cheese
– Cereal + milk + yogurt – Recovery powders
Regatta Recommendations •
Long day - 08:00-17:00??? – Plan ahead – Bring what you need
•
Depends on number races – Less races, less energy required
•
Frequent, smaller meals – High carbohydrate, lower protein – Easily digested
•
Regular fluids, small boluses – Water, sports drink, fruit teas – Coffee and tea
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Regatta Recommendations •
Breakfast – porridge, muesli, toast – Fruit juices
•
Race day foods – fed every 1-2 hours – – – – –
•
Cooked pasta, rice, potato salads Sandwiches, bagels, wraps Fruit, dried fruit Cereals bars Sports drinks, carbohydrate gels
Dinner – Chicken, meat, fish – Potato, rice, kumura, couscous – Vegetables
•
Supper – Hot chocolate and toast
Travel Nutrition
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Nutrition Aims • Control energy levels – Limit glucose fluctuations
• Minimize travel fatigue – Hydration – Normal body functions
• Maintain body composition – Over / under eat
• High quality nutrition standards – Still an athlete – Journeys are stressful
Plan Ahead
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Suitable Travel Foods Snacks • Mixed dried fruit • Nuts / Seeds / Bars • Free fruits • Muesli / cereal packs • granola bars • Rice / oat cakes • Sports / protein bars • Protein powders • Jerky • Home baking
Meals • Wraps / sandwiches with high quality protein • Light pasta / rice dishes • Sushi • Grilled meat / fish with salads • Jacket potatoes with high protein fillings
Thanks
Qs? 18
