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

2. 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

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

4. 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

5. 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

6. 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

7. 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

8. “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

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

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

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

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

13. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 4 Rs of Recovery
Rehydrate
Refuel
Repair
Rest, relax

22. 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)

23. 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

24. 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

25. 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)

26. 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

27. 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

28. 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

29. 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 other vegetables
Water
Supper: Chocolate +++

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

31. 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)

32. 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

33. 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

34. 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

35. 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

36. 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