NUTRITION AND
HYDRATION
Samantha Lewis
Accredited Practising Dietitian
Accredited Sports Dietitian
Disclaimer
■ The nutrition advice contained in this presentation is general endurance training
advice only.
■ Specific individual advice and requirements can be provided by an Accredited
Practising Dietitian, with credentials in Sports Nutrition.
Agenda
■ Importance of Nutrition
■ Carbohydrate, Protein & Fat
■ Eating during training and the event
■ Recovery
■ Hydration
Why is nutrition so important?
■
Supplies fuel for the body
■
Concentration, focus and brain function
■
Supports muscle growth and development
■
Recovery
■
Reduce feelings of fatigue/tiredness
■
Improved training ability
■
Hydration
■
Immune system support
■
Good health and general well-being
Fuelling the body for exercise
■ Energy demands are met from nutrients in food, which can be broken down
and “burnt” to provide energy.
– Carbohydrates: the preferred energy source in most human diets. Provides
~40-85% of our total caloric intake
– Glucose (a simple form of CHO): Fuel for all tissues, including the brain.
– Glucose stored in muscles (and liver) in the form of “glycogen”.
■ Fat: Supplies fuel for cells. Most concentrated form of energy.
■ Protein: Building blocks of the body. Help produce all body cells.
The science on fuelling exercise
■ What is this graph trying to tell
us?
■ Important to recognise we use
different fuel systems depending
on the type, type, duration and
intensity of exercise. This impacts
what fuel we use!
Romijn'JA.'et'al.'(1993)'Am'J'Physiol.'265(3'Pt'1):E380?91.
Carbohydrates (CHO)
■ CHO are the body’s preferred energy source, including for the brain!
■ We are incredibly efficient at burning carbohydrates for energy.
■ Poor/insufficient carbohydrate intake = increased feelings of fatigue
■ Carbohydrates stored in muscle/liver = glycogen!
■ Exercise, particularly at high intensities, uses glycogen stored in the muscle (and
liver in some cases)
■ This fuel becomes depleted over time = onset of fatigue, increased perception of
effort = impaired performance ! we must replace this fuel!
Carbohydrates
■ Which of the following are all sources of carbohydrate?
■ A) baked beans, rice, butter, sugar
■ B) potato, pasta, breakfast cereals, eggs
■ C) pasta, rice, baked beans, milk
■ D) bread, fruit, fish, biscuits
Carbohydrates
■ Which of the following are all sources of carbohydrate?
■ A) baked beans, rice, butter, sugar
■ B) potato, pasta, breakfast cereals, eggs
■ C) pasta, rice, baked beans, milk
■ D) bread, fruit, fish, biscuits
Carbohydrate choices
Nutritious Carbs
" Breads & cereals
" Rice, pasta, noodles
" Starchy vegies -potato,
sweet potato, pumpkin,
peas, corn
" Reduced fat milk, yoghurt
" Fruit
" Muesli bars
" Pretzels
" Crackers e.g. Vita Weat
Refined carbohydrates:
" Cordial
" Lollies
" Jelly
" Sugar
" Sports Drinks
" Carbohydrate Gels
" These should only be
used to top-up energy
intake!
" Where else might these
be useful?
High Fat Carbs
" Donuts
" Packet of chips
" Hot chips
" Creamy pasta sauce
" Garlic bread
" Baked potato with sour
cream
" Chocolates, sweet
biscuits, cakes
Protein
■ Important for growth and development tasks:
–
–
–
Building lean muscle as a response to training
Repair, recovery and rebuilding of muscle tissue
Immune system development
" Also helps with feelings of fullness (satiety).
■ Good protein sources: meat, chicken, eggs, nuts, dairy, legumes and lentils
! choose lean/reduced fat varieties where possible.
–
–
It’s important to recognize that foods like pasta and bread also contain protein!
High fat intake can sometimes be associated with protein intake ! look for lean
sources!!
Fat
■ Fat has many important functions:
– Energy source for cells (though not the first choice for
energy!
– Keeps us warm
– Protects our organs
– Helps with the absorption of some nutrients!
■ Consider a low fat approach, not a NO fat approach
■ Fat is the most energy dense nutrient!
– More fat = potentially higher calorie intake
■ Choose mostly ‘healthy’, unsaturated fats, such as
avocado, nuts/seeds, olive oils, fish.
Why watch the fats?
■ Can take the place of high quality carbohydrate and protein
foods
■ Not the body’s preferred fuel source
■ More difficult to control body fat levels when eat high fat
diet
■ Lead to long-term health problems
Food for thought?
How do different foods compare?
Food
Portion equal to 300 calories
Other info?
Rump Steak, fat trimmed
170g
Sweet potato, peeled and baked
with some olive oil
2/3 of a medium sweet potato 5g protein, 37g carbs, 14g fat, 8g fibre
Mixed steamed vegetables
10 cups
32g protein, 12g carbs, 4g fat, 43g fibre
Big Mac
A little more than ½ a burger
13g protein, 19g carbs, 13g fat, 2g fibre
Pink lady apple
3.25
2g protein, 63g carbs, 2g fat, 13g fibre
Allen’s jelly beans
13 lollies
0g protein, 80g carbs, 0g fat, 0g fibre
Boiled brown rice
1.25 cups
6g protein, 67g carbs, 2g fat, 3g fibre
Chobani plain Greek yoghurt
3 x 170g tubs
52g protein, 21g carbs, 0g fat, 0g fibre
Mandarin
11
7g protein, 65g carbs, 1.6g fat, 10g fibre
Salmon fillet, grilled, no fat added 100g
54g protein, 0g carbs, 9g fat, 0g fibre
29g protein, 0g carbs, 19g fat, 0g fibre
Nutrition before training
Morning sessions
-
Have pre-training snack
-
Fruit, fruit juice, slice of toast, muesli bar
-
Increase carbohydrate component of evening meal before (night before)
Afternoon sessions
-
Increase carbohydrate component at lunch, possibly breakfast
Extra cereal or toast, add fruit or dried fruit, have an extra 0.5 – 1 sandwich at lunch,
-
Have pre-training snack
Fruit & yoghurt, Sustagen sport, milk & fruit
Nutrition during training
■ Things to consider
-
Length of activity
Intensity
-
Pre fuelling
-
Practicalities (i.e. what will you take?)
■ Benefits
-
Keeping up blood glucose levels
-
Providing a fuel source to the brain
Sparing muscle glycogen
-
Replace electrolytes (magensium and sodium)
Eating after training
■ The aim post training is to top-up carbohydrate stores, and include a lean source of
valuable protein to repair any muscle damage.
■ Carry a snack that is relatively high in energy/carbohydrates, AND protein to training.
■ Within 30 mins, aim for approximately 1-1.2g/kg Carbohydrate (depending upon goals!!)
and a valuable Protein source (about 10-20g)
–
E.g. cereal bar +milk + fruit, Cheese and salad sandwich, fruit and yoghurt
■ Plenty of fluid is critical for hydration.
■ A more substantial meal should follow
Pre-event eating
■ 2-3 days before: carbohydrate loading (trial)
■ Night before
- extra carbohydrate
- plenty of fluids
–
–
Example meals
Tomato-based pasta dishes - Burritos
Home made pizzas
- Stir-fry options (rice or
noodles)
■ Last meal 3-4 hours before start
■ Light snack 1-2 hours before
Pre-event meal
■ Easy to digest
■ High carbohydrate
■ Low fat
■ Provide adequate fluid
■ Familiar and enjoyable
Eating before exercise
■
■
Breakfast choices
-
Breakfast cereal / porridge + low fat milk
-
Toast + baked beans or eggs
-
Fruit & yoghurt
-
Banana sandwich & low fat yoghurt
-
Fruit smoothie & crumpets
-
Cereals bars, juice and low fat flavoured milk
-
Sustagen or Up & Go
Hydration: include 400-600ml of water
Eating before exercise
■ Immediate pre-event snack
-
Sports drink / cordial / coconut water
-
White bread & honey / jam
-
Banana or other fruit
-
Jelly lollies
■ Pre-event nerves or stomach discomfort
-
Replace pre-event meal with nutritious drinks e.g. Sustagen
-
Eat earlier and top up with sports drink
Eating during Oxfam
Beginner to intermediate participants
-
30-60g carb /hour
-
Meals: sandwiches, rolls, wraps (jam & vegemite), noodle soups, rice & pasta
-
Snacks: fruit / tinned fruit, pikelets, muesli bars, fruit loaf and muffins, pretzels
-
Drink plenty of fluids: water (and high sodium foods) or sports drink.
Eating During Oxfam
Intermediate to advanced participants
-
Up to 1g carbohydrate/kg body weight/hour
-
Sports drinks and gels to avoid abdominal discomfort
-
Practice in training
-
Have a plan!
Eating during exercise
■ 60g carbohydrate:
- 1L sports drink
- 600ml soft drink
- 1 ½ sports bars
- 3 cereal bars
- 2 sports gels
- 2 large bananas
- 1 sandwich with 2 TBSP jam
Carbohydrate loading
■
Maintaining peak performance by increasing muscle & liver
glycogen stores and preventing or delaying fatigue
■
For events over 90 minutes duration
■
Can improve performance by 2-3%
■
PROTOCOL: Consume 7-12g carb / kg bw/ day for 2-3 days before
the event, and taper your exercise at the same time
■
Most people don’t eat enough carbohydrates – 7-12g/kg/day is a
lot!!!
CHO loading considerations
■ Exercise taper
■ Eating enough carbohydrate can be difficult
- Cut back on fibre
- Use compact sources of carbohydrate such as low fibre cereal, white bread,
sports foods, soft drinks, juices, jam, honey and glucose confectionary.
■ Body mass increase
- Up to 2kg increase can occur when carb loading as water is stored with carb. This
extra weight is not body fat, rather an increase in glycogen stores.
■ Not an excuse to overeat
Meal plan for CHO loading
70kg athlete; (9g/kg BM) 650g carb
Bfast:
1 cup cereal with 1 cup low fat milk
2 crumpets with jam/honey
250ml fruit juice
Snack:
2 pieces fruit
1 tub low fat yoghurt
Lunch:
2 x sandwiches with lean meat or chicken and salad
1 large fruit muffin
250ml fruit juice
Snack:
1 x sports bar
1 x 600ml sports drink
Dinner:
2 cups rice with grilled chicken and vegetables
2 slices white bread
Snack:
1 x fruit smoothie made with low fat milk and honey
2 cups jelly
Recovery
Aims
■
■
Carbohydrate
-
Replenish muscle glycogen stores
-
1-1.2g/kg/bw
Protein
-
Assist muscle recovery and repair process
-
10-20g (1 cup milk or Up & go = 10 g protein)
■
Fluid to rehydrate
■
Protect immune system
■
Poor recovery after training
-
Decreased energy at training the next day
-
Slow down repair of injury
Speedy recovery?
■ Eat within 30 minutes!
■ Combine carbohydrates and protein:
-
Fruit & yoghurt
-
Up and Go/fruit smoothie/Sustagen
-
Lean meat/cheese + salad sandwich
-
Raisin toast + ricotta/cottage cheese + jam/honey
-
Baked beans on toast
-
Cereal bar + milk + fruit
Alcohol and recovery?
■ We all know the consequences of regular alcohol intake
on a day-to-day basis.
■ Alcohol is high calorie
■
–
–
–
Will hinder the recovery process in a number of ways:
Impairs glycogen re-synthesis,
Prolongs the extent of any soft-tissue injures or bruising
Acts as a diuretic, it will slow down the process of
rehydration.
– Reduces likelihood of adhering to optimal recovery
nutrition practices.
Calories and alcohol
Alcohol
Calories
Food equivalent
100ml wine
75
Snack size Boost
chocolate bar
375ml can normal beer
136
4 milk arrowroot
biscuits
375ml can light beer
94
1 scoop ice cream
30mL spirit
66
7 jelly beans
Vodka cruiser
177
1 slice thin crust
supreme pizza
Hydration
■ Why is fluid important?
■ What are the effects of dehydration?
■ Water vs. Sports drinks?
■ How do I know how much to drink?
■ How do you know if you’re hydrated?
■ Is thirst a good indicator of hydration?
■ Does hydration affect performance?
■ What are strategies to remain hydrated?
Importance of hydration
■
Dehydration can cause general fatigue and reduced mental function:
– decision making
– concentration
– impaired motor skills
– muscle endurance
■
Fluids should be taken in prior to, during and post-exercise
■
Dehydration is common
Don’t over drink!
■
You can also be over-hydrated (hyponatraemia):
■
Can cause confusion, disorientation & even coma
■
Caused by drinking too much fluid
How to know if you’re hydrated?
Hydration
■
–
–
–
–
–
–
–
Signs of dehydration
Headache
Irritability
Lethargy
Difficulty concentrating
Poor recovery
Dark yellow urine, small volume
Heat stroke
■ Weight before & after training / competition
■ 1kg = 1L fluid lost = 1.5L to drink
Effect of dehydration
Staying hydrated
■ Dehydration can have serious complications, such as
overheating, reduced concentration, fatigue and nausea.
■ Try to:
– Carry a bottle at all times - we cannot rely on thirst to tell us
when we need to drink.
– If it is hot = cool water
– If water is undesirable - try adding a wedge of lemon or
orange or lime!
– Try to drink water with meals.
– Plan ahead!!
If we get nutrition wrong?
■ Dehydration
■ Poor weight control
■ Lack of focus and concentration – cognitive impairment
■ Reduced execution of skill
■ Greater muscle fatigue
■ Muscle degradation
■ Compromised sports performance
■ Potential increased risk of illness and injury.
Practical tips
■
Have a mix of sweet & savoury food – flavour fatigue!!!
■
Break it up into shifts e.g. daylight hours, night hours
■
Change the menu for each shift to keep it interesting
■
More fluid in the first half of the race
■
6pm -12am drink to thirst (as cooler night hours)
■
10pm – caffeine hit as you feel tired
■
3-4am – caffeine hit to spark up
Portable snacks
■
Fresh fruit
■
Fruit tubs (e.g. Goulburn Valley)
■
Reduced fat yoghurt (e.g. Vaalia, Ski delight, Chobani)
■
Muesli bars or nut bars (Carman’s, Be Natural, Trail Bars)
■
Pretzels
■
Vita-wheats with tomato/hommus/salsa/tzatziki/tuna/low fat cheese)
■
Pikelets with jam/honey
■
Up and Go/Sustagen (250mL)
■
Scones
■
Fruit or savoury muffins
Summary
■
Rehearsal is the key! Train the way you race.
■
Use familiar foods
■
High carbs can cause GI upset – choose lower fibre options
■
Drinks should be a combination of plain water as well as some sodium containing drinks to
assist with hydration.
Extra info?
■ AIS website
– www.ausport.gov.au/nutrition
"
Recipe books
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Survival For The Fittest
Survival From The Fittest
Survival From Around The World
Survival For The Active Family
■ Sports Dietitians Australia
– www.sportsdietitians.com.au
[email protected]
02 9818 1004
0433 777 832