1. SPORTS NUTRITION 20 MARCH 2015

2. Why Are Good Nutritional Practices Important For Athletes? Enhances Training and Competitive Performances Provides Adequate Nutrients For Recovery Between Sessions Maintains Good Health Sustains Growth & Development

3. “A Proper Diet Can’t Make An Average Athlete Elite, But A Poor Diet Can Make An Elite Athlete Average”

4. What Are The Issues? Energy – Macro Nutrient Intakes For Various Sports – Do They Differ? Hydration – does it affect performance? Timing – When should athletes eat/drink?

5. Carbohydrates Why Do Athletes Need Them? Primary fuel source for most groups of athletes Primary fuel source for endurance athletes is fat but limiting fuel source is carbohydrate

6. CARBOHYDRATES What Are The Foods Sources? Grain Products Vegetables and Fruit Milk Products Extras

7. Carbohydrates –How Much Do Athletes Need? Endurance Athletes & Athletes Who Train Exhaustively On Successive Days –60-70 % of total energy–If consume high energy diets then need 7-10 g/kg/d Recreational Athletes & Most Active People – 55-60 % of total energy Strength Athletes - ~ 55–65% of total energy – Depends on Training Schedule

8. FAT Why Do Athletes Need It? Provides Fat Soluble Vitamins (A,D, E, K) Supplies Essential Fatty Acids Taste Aids With Satiety Primary Fuel Source For Endurance Athletes

9. FAT Where Athletes Get It? Naturally Present In Many Foods – Hidden vs Added Fats Majority Of Fat In Diet From Fats & Oils – i.e. Butter, Margarine, Salad Dressings, Sauces

10. FAT-too much can slow down the athlete How To Reduce Intake Choose Lower Fat Foods i.e. Leaner meats, lower fat dairy products, low fat salad dressings Trim Fat From Meats, Skin From Poultry Prepare Food Without Adding Fat Choose Appropriate Serving Sizes Avoid Adding Fat When Possible i.e. butter, margarine, gravy, mayonnaise, sauces

11. Protein Why do athletes need it? builds muscle and bone make enzymes-required for energy and building molecules to meet all other functions of proteins

12. Protein Where do athletes get it? Meat and alternatives Milk and alternatives Grain products

13. Protein Recommendations Dietary reference intake-for healthy non- athletes – 0.80 grams/kg body weight/day Athletes: – Strength: 1.4-2.0 grams/kg body weight/day – Endurance: 1.2-1.6 grams/kg body weight/day

14. Protein Recommendations How much do athletes need? Example 80 kg Male Normally Active: 0.80g/kg BW/day~ 64 grams/day Strength Athlete: 1.4-2.0g/kg BW/day ~110-160 g/day Endurance Athlete: 1.2-1.6g/kg BW/day ~ 95-130g/day

15. Protein Recommendations Can You Consume Too Much Protein? No Adverse effects have been reported for Healthy Athletes when Protein intakes are <2.0 g/kg BW/day

16. Water-Why Do Athletes Need It? Water Assists in the Digestive Process & Elimination of Waste Products Major Component of Blood Acts as a Coolant for Working Muscles & Maintains Normal Body Temperature

17. Water-Where Do Athletes Get It? drinks-water, juices, milks, sports drinks, tea, coffee semi-solid and solid foods have some water

18. Water-how much do athletes need? replace what lose-assuming normal water balance to start normal water balance means sufficient water where and when it is needed in the body avoid dehydration

19. Fluid Losses Experienced During Training Athletes typically only replace 30-70% of sweat losses during a training session Therefore, athletes are moderately dehydrated post-exercise Continued fluid loss in recovery phase: Sweat Urine production Goal: Replace fluid lost during training prior to next event

20. Dehydration Starts When fluid Loss Exceeds 1% of Body Weight Symptoms: – Headache – Irritability – Fatigue Impact of Dehydration Replacing Fluids During Activity Thirst is not a Good Indicator Water is Best Fluid if Activity is Under 1 Hour Activities > 1 hour would benefit from a carbohydrate source (6-10% CHO) Cool Fluid in Small Volumes Drink ~ 125 ml every 10-20 minutes

21. Is Plain Water Enough? Recommendation: Athletes experience >2% loss of body weight from dehydration Consume ~150-200% of volume lost Fluid should contain sodium Also consume some foods containing sodium post-exercise Recommended levels of sodium: 50mmol/Litre Sports Drinks: 10-25 mmol sodium/L Remember: When selecting a fluid for re-hydration, the fluid has to be palatable to the athlete. This has been shown to increase fluid consumption

22. Vitamins and minerals Why do athletes require them?- to allow their functions Where do athletes get them-in carbohydrate, fat and protein containing foods How much do athletes require-amounts found in sufficient intake of foods containing carbohydrate, fat and protein Supplements are a waste of money

23. PRE-COMPETITION MEALS Assume a Sound Training Diet Has Been Consumed Replace Liver Glycogen Stores That Have Become Depleted Over Night

24. Pre-Competition Meals Purpose: To Prevent Hunger During the Competition To Assist with Adequate Hydration To Increase the Physical & Psychological Comfort of the Athlete

25. Pre-Competition Meals Timing 2-4 hours before event to allow adequate digestion Meal Size ~ 500 kcals Meal Time ~ 2-4 hours before Competition – If < 2hours before competition, smaller meal is required

26. Foods Must Be Familiar To The Athlete Pre-Competition Meals Composition: High Carbohydrate Plenty of Fluids Moderate in Protein Content Low in Simple Sugar Content Low in Fibre and Fat Low in Salt & Caffeine

27. Fueling After Action Replace: – Water – Glycogen Stores – Electrolytes (and other minerals) - Plenty of Fluid -1.5 litres of fluid for every kg weight loss - Carbohydrate – Within 2 hours after activity – Fruit, juice, crackers, bagels, lower fat yogurt – Ensure a full meal with adequate intake

28. Nutrition Does Impact Performance!