How do I survive “that” training session And ….. win the race Christel Dunshea-Mooij Health & Sports Nutritionist NZ Registered Nutritionist MSc Nutrition (Hons)

Performance Triangle Foundation of good eating habits Supple ments Nutrient timing around exercise

Each meal is opportunity to provide variety of macro and micro nutrients to ensure optimal health and performance Create meals that deliver satiety (fullness) for minimal caloric cost. Replace nutrients that are depleted from training. Foundation of good eating habits

1. Low GI carbohydrate 2. Lean protein 3. 4 Salad fillings 4. Thin scrape Low fat spread Lunch Rules 1. Low GI Bread type base (small serving eg: two slices of wholemeal bread) g Protein 3. 4 salad fillings 4. Thin scrape Low fat spread/flavouring Dinner Rules 1. Low Fat source of Protein (70-100g) cooked cup of Low GI Carbohydrate Vegetables fillings – making sure Veges are the majority of your plate 4. Low fat sauce/flavouring Lunch and dinner rules

Serving sizes may be rather large. –1 big cookie has same energy as 9 chocolate chippie biscuits!!! These foods are not recovery foods Take care with upsizing

Snack foods provide range of nutrients –Fruit –Milk / yoghurt / milk drinks / lf cheese –Bread based (e.g. sandwiches, fruit breads) –Scones or Muffins Replace energy dense snacks for nutrient dense snacks An athlete needs snacks

Eating energy dense food replaces the consumption of nutrient dense foods

Small fries 2 tsp fat vs large fries 6 tsp fat Small soft drink 10 tsp sugar vs large soft drink 16 tsp sugar. Take care with upsizing

40g bar chocolate12g fat 1x croissant23g 50g bag of chips18g (7000 steps) 1x meat pie24g 1x sausage roll23g 1 small hamburger + reg. fries28g (7 tsp) 1x battered fish + chips63g (16 tsp) Be aware where the fat is hiding

Performance Triangle Foundation of good eating habits Supple ments Nutrient timing around exercise

Carbohydrates are the energy source of choice

Carbohydrate Rating System: Glycaemic Index (GI) High G.I Foods Fast Energy Low G.I Foods Slow Release Energy High G.I Low G.I

Not all Carbohydrates are equal 1 hour2 hour High GI Meal Transit Time Low GI Meal Transit Time

Carbohydrate Storage Carbohydrate is stored as Glycogen Muscle Glycogen Liver Glycogen Stable blood sugar Fuel for your brain Fuel for exercise Fuel for Exercise

Carbohydrate Before Exercise Ideally 3 hours prior to training. Due to timing of the training session this is normally 1 hour prior to morning training Before Competition Meal replenishes Liver Glycogen and stabalises blood sugar for pending exercise (ideally low GI) The optimal carbohydrate content of a pre- exercise meal is 1-2 grams CHO/kg ~3hrs pre event60-30min training

Examples of 3 hour pre - event meals Aim for circa 140g CHO 3hrs pre exercise 1 cup Muesli – 25g 1 cup Yoghurt – 49g 2 slices bread – 40g 1 cup Apple Juice – 28g Total: 142g 1 slices multi grain bread – 17g 1 cup baked beans – 46 g 1 cup Yoghurt – 49 g 1 cup Apple Juice – 28g Total: 140g 1 cup oats – 50g 2 cups low fat milk – 27g 1 banana – 31g 1 cup Apple Juice – 28g Total: 136g 2 cup pasta (cooked) with tomato based sauce – 90g Mixed vege – 40g 70 g Lean meat – 0g Total: 130g

Carbohydrate Before Exercise 60-30mins Before Competition Low GI Snack slowly increases Blood Glucose Low GI meal + protein/fat based *spread will: ~3hrs pre event60-30min Competition Stop RAPID rise in Blood Sugar Stop RAPID rise in blood Insulin

Examples of 1 hour pre - event meals Slice of wholegrain toast with peanut butter Couple of vita wheat crackers with cottage cheese Twist bar or other baked fruit bars Banana Creamed rice Sustagen meal replacement Pottle of yoghurt Really small serve of low GI breakfast cereal (e.g. special K) made with lf milk

Carbohydrate During Exercise ~3hrs pre event60-30min training Must consume High GI CHO during exercise Aim for 30-60g High GI CHO per hour Delay High GI consumption for 30mins because: Blood Glucose already high from ~3hrs pre event60-30min Intake during rowing is practically restricted to the breaks in the session, due to the need to keep the hands on the sculls or oars!!

16km mls Sports Drink / Gel / of Return piece 300+mls Sports Drink and warm down for 15mins 8-10km Race Warm up row = Pre Race 300+mls Sports Drink / Gel / of RACE 300+mls Sports Drink OR Gel and warm down for 15mins Example of a plan of the strategic placing of sports supplements during training ~3hrs pre event60-30min training

Recovery Post Exercise? Athletes who ingest 1-2 g CHO / kg body weight within 30 minutes after exercise experience a greater rate of muscle glycogen re-synthesis compared to when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin at that time

Post Exercise Glycogen Restoration Liver stores Muscle stores Scenario 1: Consume Low GI CHO 30-45mins Post Exercise Low G.I CHO 1 hour 6 hours 12 hours 24 hours 36 hours 48 hours

Post Exercise Glycogen Restoration Liver stores Muscle stores Scenario 2: Consume High G.I CHO within 30sec of last hard effort High G.I CHO Less than 1 hour

Within 0-5 minutes post exercise g quickly absorbed carbohydrates 20 min post exercise Protein e.g. low fat milk, yoghurt, primo, creamed rice Within 45 minutes after training high carbohydrate (low GI), moderate protein, low fat meal Example of a plan of the strategic placing of sports supplements post training