1. Performance Nutrition
Presented By: Laura Anderson
Acrobat and Combat Sport Dietitian

2. Why Nutrition? Most overlooked edge
Work with their body not against it
Food is fuel
Serious athletes have nutrition plans!

3. Daily Fueling
The 3 R’s…..
Replace
Replenish
Repair damage

4. “Everyday” Nutrition Normal growth and development Immune system
Quality of workouts
Recovery from workouts and competitions

5. Adequate Fueling
“Recovery” Nutrition is happening all day, every day!

6. Nutrition Throughout Training Year

7. Nutrition Periodization
Training Cycle Needs Meet Nutritional Needs
Preparation Phase, Competition Phase, Transition Phase
The Preparation Cycle: A new beginning / The base is being built!
Appropriate phase for wt. loss goals to occur
Dial in on eating like an athlete
Easing in on sport specific training
Begin building training volume, intensity is moderate

8. Nutrition Periodization
Training Cycle Needs Meet Nutritional Needs
The Competition Phase
Intensity is up!
Active weight loss goals should be complete
Focus on daily eating regime for energy and recovery
Transition Phase
Weight Management phase

9. When Immediately (shoot for 30-60 minutes) after workouts
Especially when doing >1 workout per day
Conditions within the body post-workout are optimal for recover if the proper nutrients are provided
Consuming carbohydrate & protein right after
workout / event will:
Restore fuel in muscle (glycogen)
Increase synthesis of muscle protein

10. What Makes a Good Post Exercise Food?
Label Information
Snack Bars
Post Exercise Bars
Carbohydrate
15—30g
30 – 100g
Protein
< 6 g
6—20g
( g/ kg)

11. Post Exercise Choices Quick & Easy Sport Bars Beverage / Other Foods
Drinks
Other Foods
Power bar Recovery
Milk based fruit Smoothie
Low fat yogurt with granola
Cliff bar
Low Fat Chocolate Milk
Lean Meat sandwich
Luna Sunrise Bar
Carnation Instant Breakfast
Peanut butter and jelly sandwich
Gatorade Energy Bar
Boost
Fruit with Nut Butter
Kashi Go Lean Bar
Ensure
Cottage Cheese with Fruit
First Endurance Bar
Endurox R4
Single Serve Tuna Packs with crackers
EFS Sport bar
Mix 1
Fruit salad with yogurt
Breakfast Erin Baker’s Cookie
Powerbar Recovery drink
Bowl of cereal with skim milk
GeniSoy Bar
Chocolate Silk Soy milk
Trail mix w/ a piece of fruit
Powerbar Performance
Ultragen (by First Endurance)
String cheese w/ a piece of fruit
Veggie burger on pita bread

12. Factors affecting Hydration Status
Often greater dehydration threats in training then competition
Establish net fluid loss by weighing yourself before and after a session
Change in training regime is a good time to reassess your goals.
Generally about 24 oz of fluid needs to be consumed for each lb lost during training----try not to get stuck needing much more then that! It becomes a challenge and unrealistic to make up a lot.

13. Effects of Dehydration on Physical Performance
Looking at a 150 lb guy
12 lbs
6-9 lbs
4.5 lbs
> 6%
4-6%
3 lbs
3 % 2%

14. Keeping Up with Hydration Status
Monitor urine color (should be a light straw color)
Focus on fluids all day
Not just during workouts and practice
Plan ahead for airline travel!
Consume at least 8-16 oz fluid per hour
of airline travel
Re-hydrate after weigh-in

15. Keep the Doctor Away Taking care of the Immune System
Enjoy a good range of fruits and vegetables (more color the better!)
Include Omega-3 fatty acids in the diet
Aim for recommended amount of fiber
Key: Usually the bigger variety of foods you consume the more opportunity you are giving your body to receive adequate nutrients.

16. Competition Day Major Goals of pre-event meal:
Finish topping off glycogen stores in muscles and the liver.
Top-up fluid levels
Leave the GI system feeling comfortable during the event---not too hungry, but not over filled or prone to upset
Leave you feeling confident and ready to perform at your best!

17. Pre-Event Meal Tips Experiment!
Know type, timing and amount of food that works best for you.
High fat foods can sometimes be a problem
Practice in minor competitions or a regular practice
Competition Schedule---it may be difficult to recover food and fluid levels between fights
Post-event, pre-event, and during event share an equal role… Don’t neglect opportunity to plan out an eating schedule.

18. During Competition
Attempt to make a fuel schedule after receiving your tournament competition times
Food / drink choices should be appealing to you with adequate time to consume.
A variety off foods can be considered as long as GI distress isn't an issue.

19. Post Competition Post Match Recovery
Maximize recovery by following post exercise guidelines.
Remember---the first few hours are important as the body will make better use of carbohydrate at that time
Don’t rely on being able to have something at the competition venue---bring your own supplies!

20. Fueling your body properly can provide you with a performance edge over your competitors.
Don’t Miss Out!!!