High Performance Nutrition For Rowers June,2008 Maree Taylor – Accredited Practising Sports Dietitian

Why is Nutrition Important? To meet your daily nutrient requirements Maximize your training program Help control body fat Improve your recovery Enhance your immune system Give you a competitive advantage by delivering optimal performance

Overview Fuel sources: Carbohydrates Protein Fat Label reading What to eat before & during training Strategies during competition Recovery nutrition Fluids Case Study

Carbohydrates sugars and starches broken down to form glucose Your body's preferred fuel source for energy Glucose is used as fuel or stored as glycogen in muscle and liver Limited body stores that need to be replaced To reduce fatigue and prevent poor performance eat carbohydrate foods regularly

Food Sources of Carbohydrates Bread, crumpets, muffins Breakfast cereal, breakfast bars Rice, pasta, noodles, couscous Starchy vegetables – potato, corn, sweet potato Legumes – baked beans, lentils Fruit- fresh, tinned, dried, juice Dairy foods – milk, yoghurt, fruche

Low vs High Carb. diet Breakfast 1 2 slices toast + butter + peanut butter Coffee Breakfast 2 2 cups Sustain 250 ml low fat milk ½ cup tinned fruit 2 slices toast (thick) + scrape of butter + honey 1 cup orange juice

Low vs High Carb Diet Dinner 1 Dinner 2 Lasagne 2 cups pasta Side salad 2 slices garlic bread 3 scoops ice-cream Dinner 2 2 cups pasta lean meat and vegetable sauce 2 scoops light ice-cream banana

“Smart Carbs” = priority Bread, crumpets, muffins Breakfast cereal, breakfast bars Rice, pasta, noodles, couscous Starchy vegetables – potato, corn, sweet potato Legumes – baked beans, lentils Fruit- fresh, tinned, dried, juice Dairy foods – milk, yoghurt, fruche, custard

Smart Carb. Snacks Fresh or Dried fruit Yoghurt, Fruche, custard Breakfast bars Breakfast Cereal & milk Raisin bread Toasted sandwiches Milk shakes & fruit smoothies

Occasional Carb. snacks Chocolate Cake Biscuits chips Lollies 80/20 RULE

Protein Is used in the body for: Building muscle Repairing muscle cells damaged by strenuous exercise As a fuel source

Food sources of protein Red meat, chicken, fish Legumes – baked beans, chickpeas, kidney beans, lentils Dairy products Eggs Soy products – milk, Tofu Nuts & seeds

Fats Are the most concentrated source of energy in the diet Provide energy, carry fat soluble vitamins, protects and insulates body organs The aim is for low fat food choices LOW FAT not NO FAT

Label Reading Nutrients g/serve g/100g Energy (kJ) 479kJ 1595kJ Protein 3.0g 10.0g Fat - total - saturated 2.2g 0.8g 6.6g 2.4g Carbohydrate - sugars 22.2g 8.2g 74.0g 27.3g Aim for < 10g fat per 100g

Eating before Training Eat larger meals 2-4 hrs prior to exercise Top up with a light snack 1-2 hrs prior to exercise Choose high carbohydrate foods Choose low fat & low fibre foods to avoid stomach discomfort Experiment – decide what works best for you

Food Choices Before Training B/fast cereal + low fat milk Fresh/tinned fruit Muffins/crumpets/toast with jam or honey Pasta with low fat pasta sauce Liquid meal (e.g. Sustagen Sport) Low fat yoghurt/creamed rice Breakfast bars /sports bars

Eating during Training Activity less than 90 min - focus on fluids - may benefit from a sports drink - should not be necessary to eat any solid food Activity longer than 90 min - will benefit from a sports drink - solid food may add additional carbohydrates ie. Jelly beans, muesli bar, banana

Competition Strategies If competing several times on 1 day you need to top up fuel stores: <1 hour – sports drink 1-2 hours – sports drink, jelly beans, sustagen 2-3 hours – jam/honey sandwich, fruit, yoghurt, muesli bar, banana roll

4 Rs of Recovery Rehydrate Refuel Repair Rest, relax

Recovery Rehydrate. Most athletes start training dehydrated Replace lost fluids (1kg loss = 1 litre fluid) Refuel your body (with carbohydrate) as soon as possible . A recovery snack helps reduce the stress on your immune system Repair your muscles (by including protein in your recovery snack)

Recovery Snacks (carbs + protein + fluids) Cheese sandwich & water Fruit juice and muesli bar Banana & flavoured milk Low fat yoghurt & fruit & water Sports drink & breakfast bar fruit smoothie or milkshake Dried fruit & nuts & water Sustagen or Milo

Fluids Dehydration reduces ability to concentrate and focus, Dehydration results in poor coordination, Don’t wait to feel thirsty before you drink !! Start exercise well hydrated & replace fluid losses throughout activity

Guidelines for Fluid Intake Hydrate before, during & after exercise by drinking: At least 500mL in the 30-60min before exercise At least 200mL every 15min during exercise At least 1000mL following exercise (check weight loss)

Why Sports Drink? Specifically designed to provide carbohydrates, fluid & electrolytes Carbohydrate (4-8%) acts as a muscle fuel & contributes to flavour Sodium stimulates the absorption of both water & carbohydrate from the intestine Sodium also increases the desire to drink

Summary Give your body the best fuel for your best performance Practise the 4 Rs of Recovery Prevent dehydration by drinking fluids before, during and after training & competing

CASE STUDY Matt -19 yo, l.w. rower Lives with family, f/t uni. student Trains 7 days a week, including gym work (weights), “ergo”, and rowing Needs to lose body weight (3 kg) in 2/12 Increasing tiredness with early fatigue during workouts & poor recovery

Matt’s current training diet Training 90 mins ; water only Breakfast: 4 slices toast with jam (no margarine or butter) & 1 glass fruit juice Morning snack: 1 banana Lunch: salad sandwich + apple + water Afternoon snack: no time During training : 600 ml Gatorade + water Dinner: (about 1 hour after training) Meat or chicken dish + small serve potato or rice or pasta + 2-3 other vegetables Water Supper: Chocolate +++

Other issues Matt would usually sweat off 1-2 kg to make weight before competing

Nutrition issues Matt is not meeting the energy and CHO requirements of his training program Inadequate and poor timing of CHO intake after exercise resulting in inadequate recovery of muscle glycogen stores Low iron intake Low energy intake through the day leading to snacking on high energy foods (chocolate) Poor hydration (while competing)

Nutrition management plan Goals Low fat, regular eating pattern including protein to reduce hunger Increase CHO intake Increase iron intake Ensure good hydration strategies low fat intake (30-40g/day), NOT NO Fat 80/20 rule Allow 1 rest day /wk to allow for refueling

Matt’s revised eating plan Before training: 250 ml “Up & Go” Breakfast: Iron fortified cereal with low fat milk + 2 slices toast + light cheese Glass of low fat milk Snack: Breakfast bar & fruit &water Lunch: 2 Sandwiches with choice of lean meat, turkey, chicken,tuna, salmon & salad Low fat yoghurt + fresh fruit + water

Matt’s revised eating plan Pre-training: Bowl cereal & milk, or fruit smoothie, or small handful of nuts & muffin bar & water During training : Sports drink + water Dinner: (within 30 mins after exercise) Lean meat, chicken, fish or legumes with large serve of rice, pasta, couscous, bread or potato & vegies or salad & fruit +/- milk-based dessert (custard, light ice-cream) Milk milo = low fat chocolate fix

outcomes Made weight (without dehydration) More energy, less fatigue Less hungry, no chocolate binges, occ chocolate treats (80/20 rule) Improved ability to concentrate and focus Able to put more into training Improved performance

Is there a magic Diet ? “While there is no such thing as a magic diet, we can promise you that eating well is part of the recipe for achieving your sporting goals – and that’s a magic feeling!“ AIS Department of Sports Nutrition