Athlete Nutrition Workshop RENEE MCGREGOR SPORTS NUTRITIONIST AND DIETITIAN 1 1 TH S E P T E M B E R 2 0 1 5 RENEE@TRAININGFOOD.CO.UK
World Records
World Records: Marathon
World Record: Swimming
Common themes?
SWIMMING
Collectively suggest we are reaching the limits of human performance Evident by ‘marginal’ improvements
Holistic Approach
WHY IS SPORTS NUTRITION IMPORTANT? 8
OPTIMAL GAINS
• Adaptation from training plan • Body composition
ENHANCED RECOVERY & CONSISTENCY
REDUCED RISK OF INJURY AND ILLNESS
ADVICE AND SUPPORT REGARDING SUPPLEMENTS
• Between training sessions
• More time training
• UKAD • Clean sport
Energy Demands: Considerations WHAT TYPE OF SPORT: • POWER/SPEED • ENDURANCE • TEAM
GENDER
VOLUME OF TRAINING
LEVEL OF ATHLETE:
TYPES OF TRAINING:
• TRAINING AGE
• • • •
LAND WATER CONDITIONING SKILLS – biomechanical/neuromuscular/metabolic factors • STRENGTH
INTENSITY: • HIGH • STEADY STATE • LOW/EASY
WORK/TRAINING BALANCE
Physiology Trivia 1)Low glycogen stores before training
2)Dehydration
3)Over hydration
4)High Sugar load
5)Insufficient Recovery meal
6)Low Vitamin D levels
7)Iron deficiency
8)High Fat Food prior to Match
1)Fatigue Irritable Headache Difficulty concentrating
2)General tiredness Low mood state General aches and pains
3)Tiredness and lethargy A pale complexion Shortness of breath
4)Lack of energy Unable to train at high intensity
5)Depressed immune system Increased muscle soreness Poor recovery
6)Stomach cramps Low energy levels
7)Lethargic Headache Dizziness or feeling light headed Bloated
Physiology Trivia 1)Low glycogen stores before training 4
2)Dehydration 7
4)High Sugar load 1
5)Insufficient Recovery meal 5
7)Iron deficiency 3
3)Over hydration 7
6)Low Vitamin D levels 2
8)High Fat Food prior to Match 6
Protein Trivia
2 slices wholemeal bread
1 banana
100g tuna
150g natural Greek yoghurt
500ml flavoured milk
2 medium eggs
The Answers 100g Tuna (27g) 2. 500ml Flavoured Milk (17.5g) 3. 2 x Eggs (14g) 4. 150g natural Greek Yoghurt (15g) 5. 2 slices bread (100g)Bread (8g) 6. Medium Banana(trace) 1.
Carbohydrate Trivia
2 slices wholemeal bread
banana
100g tuna
150g natural Greek yoghurt
500ml Flavoured milk
2 eggs
Answers
1.
2 slices bread (100g)Bread (50g) 2. 500ml Flavoured Milk (50g) 3. 1 x medium banana (25g) 4. 150g Yoghurt (6g) 5. 2 x Eggs (trace) 6. 100g Tuna (trace)
Sugar Trivia
2 slices wholemeal bread
Banana
100g Tuna
150g Natural Greek yoghurt
500ml Flavoured milk
2 Eggs
Answers 500ml Flavoured Milk (50g) 2. 1 x medium banana (14g) 3. 150g Yoghurt (6g) 4. 2 slices bread (100g)Bread (4g) 5. 2 x Eggs (trace) 6. 100g Tuna (trace) 1.
TAILOR YOUR NUTRITION
TYPE OF FUEL
TIMING OF NUTRITION
INTENSITY OF SESSION
RECOVERY TRAINING
Food Choice?
PROTEIN TRUTHS
WHAT DOES 20g OF PROTEIN LOOK LIKE?
BODY FAT All bodies have an essential body fat requirement
which is present in:
the nerve tissues bone marrow and organs (all membranes)
We cannot lose this fat without compromising physiological function Females have a higher fat % than Males
DIETARY FAT
Recovery Food 25
TRAINING SCENARIOS
A TYPICAL DAY
Pre early morning training keep fuel nutrient dense but light e.g smoothies, yoghurt or banana
Refuel with complex carbs and protein at Breakfast e.g eggs on toast; bagel with banana and peanut butter
Make lunch a good combination of carbs and protein preparing for afternoon training session
Pre-training choice: if weights then choose high protein if high intensity track/run then aim for banana or malt loaf
Recover if less than 2 hours until your next meal
Ensure a good mix of carbs and protein for recovery but remember to tailor to your training needs
Follow dinner with fruit and yoghurt to continue to help with recovery.
Studies show that having milk before bed can help sleep and maximise muscle adaptation. Also ensure you meet 1300mg calcium a day needed for good bone health
TRAINING AND ALCOHOL
Any Questions?