Athlete Nutrition Workshop

Athlete Nutrition Workshop RENEE MCGREGOR SPORTS NUTRITIONIST AND DIETITIAN 1 1 TH S E P T E M B E R 2 0 1 5 RENEE@TRAININGFOOD.CO.UK

World Records

World Records: Marathon

World Record: Swimming

Common themes?

SWIMMING

Collectively suggest we are reaching the limits of human performance Evident by ‘marginal’ improvements

Holistic Approach

WHY IS SPORTS NUTRITION IMPORTANT? 8

OPTIMAL GAINS

• Adaptation from training plan • Body composition

ENHANCED RECOVERY & CONSISTENCY

REDUCED RISK OF INJURY AND ILLNESS

ADVICE AND SUPPORT REGARDING SUPPLEMENTS

• Between training sessions

• More time training

• UKAD • Clean sport

Energy Demands: Considerations WHAT TYPE OF SPORT: • POWER/SPEED • ENDURANCE • TEAM

GENDER

VOLUME OF TRAINING

LEVEL OF ATHLETE:

TYPES OF TRAINING:

• TRAINING AGE

• • • •

LAND WATER CONDITIONING SKILLS – biomechanical/neuromuscular/metabolic factors • STRENGTH

INTENSITY: • HIGH • STEADY STATE • LOW/EASY

WORK/TRAINING BALANCE

Physiology Trivia 1)Low glycogen stores before training

2)Dehydration

3)Over hydration

4)High Sugar load

5)Insufficient Recovery meal

6)Low Vitamin D levels

7)Iron deficiency

8)High Fat Food prior to Match

1)Fatigue Irritable Headache Difficulty concentrating

2)General tiredness Low mood state General aches and pains

3)Tiredness and lethargy A pale complexion Shortness of breath

4)Lack of energy Unable to train at high intensity

5)Depressed immune system Increased muscle soreness Poor recovery

6)Stomach cramps Low energy levels

7)Lethargic Headache Dizziness or feeling light headed Bloated

Physiology Trivia 1)Low glycogen stores before training 4

2)Dehydration 7

4)High Sugar load 1

5)Insufficient Recovery meal 5

7)Iron deficiency 3

3)Over hydration 7

6)Low Vitamin D levels 2

8)High Fat Food prior to Match 6

Protein Trivia

2 slices wholemeal bread

1 banana

100g tuna

150g natural Greek yoghurt

500ml flavoured milk

2 medium eggs

The Answers 100g Tuna (27g) 2. 500ml Flavoured Milk (17.5g) 3. 2 x Eggs (14g) 4. 150g natural Greek Yoghurt (15g) 5. 2 slices bread (100g)Bread (8g) 6. Medium Banana(trace) 1.

Carbohydrate Trivia

2 slices wholemeal bread

banana

100g tuna

150g natural Greek yoghurt

500ml Flavoured milk

2 eggs

Answers

1.

2 slices bread (100g)Bread (50g) 2. 500ml Flavoured Milk (50g) 3. 1 x medium banana (25g) 4. 150g Yoghurt (6g) 5. 2 x Eggs (trace) 6. 100g Tuna (trace)

Sugar Trivia

2 slices wholemeal bread

Banana

100g Tuna

150g Natural Greek yoghurt

500ml Flavoured milk

2 Eggs

Answers 500ml Flavoured Milk (50g) 2. 1 x medium banana (14g) 3. 150g Yoghurt (6g) 4. 2 slices bread (100g)Bread (4g) 5. 2 x Eggs (trace) 6. 100g Tuna (trace) 1.

TAILOR YOUR NUTRITION

TYPE OF FUEL

TIMING OF NUTRITION

INTENSITY OF SESSION

RECOVERY TRAINING

Food Choice?

PROTEIN TRUTHS

WHAT DOES 20g OF PROTEIN LOOK LIKE?

BODY FAT  All bodies have an essential body fat requirement

which is present in:   

the nerve tissues bone marrow and organs (all membranes)

We cannot lose this fat without compromising physiological function Females have a higher fat % than Males

DIETARY FAT

Recovery Food 25

TRAINING SCENARIOS

A TYPICAL DAY

Pre early morning training keep fuel nutrient dense but light e.g smoothies, yoghurt or banana

Refuel with complex carbs and protein at Breakfast e.g eggs on toast; bagel with banana and peanut butter

Make lunch a good combination of carbs and protein preparing for afternoon training session

Pre-training choice: if weights then choose high protein if high intensity track/run then aim for banana or malt loaf

Recover if less than 2 hours until your next meal

Ensure a good mix of carbs and protein for recovery but remember to tailor to your training needs

Follow dinner with fruit and yoghurt to continue to help with recovery.

Studies show that having milk before bed can help sleep and maximise muscle adaptation. Also ensure you meet 1300mg calcium a day needed for good bone health

TRAINING AND ALCOHOL

Any Questions?