PRESENTATIONS

9, 11, 16, 18, 23 MARCH

LAST WE TALKED ABOUT

LIPIDS-IDATME

ALL IMPORTANT TO ENSURE WWFQ FOR LIPIDS FOR ATHLETIC SUCCESS

NOW WE WILL TALK ABOUT LIPIDS FOR THE ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC

LECTURE 8

DIETARY LIPIDS IN SPORTS

OUTLINE OF LECTURE 8

DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM

ATHLETIC SUCCESS

OUTLINE OF LECTURE 8

SPRINTING-ANAEROBIC

HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC

MARATHON RUNNING-AEROBIC

OUTLINE OF LECTURE 8

EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:

•TRAINING

•PRE-EVENT

•DURING EVENT (IF APPLICABLE)

•AND POST-EVENT NUTRITON

OUTLINE OF LECTURE 8

SOME GENERAL COMMENTS ABOUT DIETARY LIPIDS AND SPORTS

LECTURE 8

DEFINITION

ANAEROBIC

metabolic pathways that do not depend on oxygen are used

LECTURE 8

DEFINITION

INTERVAL (MIX OF ANAEROBIC AND AEROBIC)

metabolic pathways that do not depend on oxygen and metabolic pathways that

do depend on oxygen are used

LECTURE 8DEFINITION

AEROBIC

metabolic pathways that do depend on oxygen are

used

LECTURE 8GENERAL COMMENTS

for success in sports must get nutrients WWFQ to maximise

benefits of training and performance during event

LECTURE 8GENERAL COMMENTS

Athletic success depends on:• nutrition in training •pre-event nutrition

•during event nutrition (if applicable) and

•nutrition post-event

LECTURE 8GENERAL COMMENTS

CAVEATinformation presented is of a

more general nature-individual tailoring of timing, foods,

drinks and their quantities is done by trial and error

LECTURE 8GENERAL COMMENTS

as percent VO2 max increases the use of fat as a fuel

decreases

SPRINT-ANAEROBICTRAINING DIET

fat is required in diet to meeting healthy functions mentioned in lecture 7

however excessive fat causes weight gain and crowds out other nutrients, like carbs

which are critical to sprint performance

SPRINT-ANAEROBICTRAINING DIET

Moderate amounts of low fat meat, skin-free chicken, low-fat dairy, lentils and tofu should also be on the menu in small amounts throughout the day. 

Energy-dense foods such as cakes, pastries, lollies, soft drinks, chocolate, alcohol and takeaways - sparingly. 

Snack foods such as yoghurt, fresh fruit, low-fat flavoured milk and sandwiches are all nutritious fuel foods and make good snacks.

Avoid fat gain- fat gain reduces training and event success

SPRINT-ANAEROBICPRE-EVENT-days just before competition

-throughout cycle of training, pre-event, event and post event – fat no less than 15 % of calories – can run usually 20-35 % of calories-just keep body as lean as possible healthwise- power output to weight issue -fat hinders power output to weight issue

SPRINT-ANAEROBICPRE-EVENT- ie day of competition

Do not eat much but do not be hungry

SPRINT-ANAEROBIC

DURING EVENT – NOT APPLICABLE

ALSO KNOW THAT FAT IS NOT A FUEL SOURCE DURING SPRINTING

HOWEVER TOO MUCH BODY FAT WILL SLOW ONE DOWN THEREFORE DEFEATING

MAXIMAL TRAINING BENEFITS

SPRINT-ANAEROBICPOST EVENT-DAY OF EVENT

The following foods are suitable to eat 3-4 hours before exercise:• crumpets with jam or honey + flavoured milk• baked potato + cottage cheese filling + glass of milk• baked beans on toast• breakfast cereal with milk• bread roll with cheese/meat filling + banana• fruit salad with fruit-flavoured yoghurt• pasta or rice - low-fat ingredients (e.g. tomato, vegetables, lean meat)The following foods are suitable to eat 1-2 hours before exercise:• liquid meal supplement• milk shake or fruit smoothie• sports bars (check labels for carbohydrate and protein content)• breakfast cereal with milk• cereal bars• fruit-flavoured yoghurt• fruitThe following foods are suitable to eat if there is less than 1 hour between events:• sports drink• carbohydrate gel• cordial• sports bars• jelly lolliesNOTE ALL ARE LOW FAT

SPRINT-ANAEROBICPOST EVENT - DAY AFTER EVENT

Back to regular training diet assuming no competition for several days

HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL

INTERVAL- MIX OF AEROBIC AND ANAEROBIC

SOME FAT WILL BE BURNED BUT VERY LITTLE

HOCKEYTRAINING

25- 30 % of daily calories from fat- again not too much- power to weight ratio issue

Balanced meals with lower fat foods allowing this percentage

HOCKEY PRE-EVENT- DAY OF COMPETITION

1 to 3 hours before an event: Eat a balanced meal. This time frame allows most of the food to be emptied from the stomach, while not leaving you overly hungry. Skipping meals or not eating before an activity can impair athletic performance.

HOCKEY PRE-EVENT- DAY OF COMPETITION1 to 3 hours before an event:

•low in fat.

•limit French fries, burgers, nachos and fried chicken, as these take a long time to digest, and can cause gas, bloating and stomach upset.

HOCKEY PRE-EVENT- DAY OF COMPETITION

30 minutes prior to the event:

•eat a low fat food like a banana, bagel or fruit juice.

•do so to level of comfort

HOCKEY

DURING EVENT AND PRACTICES

sports drinks that contain 4-8 % carbohydrate- idea is to try and replace glycogen stores

Excess dietary fat makes one feel sluggish- so avoid

HOCKEY

POST EVENTnumber one recovery item on the list: chocolate or soy milk.

Note - low fat- soy has antioxidants that help repair the body

No later than 30 minutes post game or practice

SOCCERTRAINING

No less than 15 % of calories from fat or can impact performance

Eat well balanced meals

SOCCER PRE-EVENT- DAY OF COMPETITION

3-4 hours prior to play-pre game meal- low in fat. To avoid stomach discomfort-low fat may be preferred

Follow this up with low-fat snacks leading up to a match, such as a jam sandwich, muesli bar or fruit to top up fuel stores before the match. 3-4 hrs before: Pasta with a low-fat tomato sauce + 400ml fruit juice 2 hrs before: 200g low fat yoghurt + mini box sultanas (40g) 1 hr before: 500 ml sports drink

SOCCER

DURING EVENT

No fat- makes one feel uncomfortable andadds nothing in terms of fuel demands-

players have more than enough body fat to meet fat burning needs.

SOCCER POST EVENT

recovery snack within 30 minutes of finishing a training session or match. -should contain low fat, e.g. a salad sandwich with a bottle of sports drink, or a bowl of cereal with fruit and milk or may include cereal/muesli bars, fruit and fruit bars and sports drinks.

-next meal should resume the normal training eating pattern, and should again contain low fat foods within 3-4 hours of finishing a match/training.

BASKETBALL TRAINING

Low fat food choices with emphasis ongrains, vegetables, and fruit

Reminder that meats generally have a higher fat content than other foods so be mindful of fat intake

Fat – 20 % of caloric intake

BASKETBALLPRE-EVENT- DAY OF COMPETITION

pre-event/training meal –low fat Pasta with a low-fat tomato sauce Salad sandwiches or rolls Soup served with bread rolls ToastBaked potatoes with low-fat fillings Creamed rice Fruit or fruit salad

BASKETBALLPRE-EVENT- DAY OF COMPETITION

pre-event/training meal –low fat

pasta with a low-fat tomato sauce salad sandwiches or rolls soup served with bread rolls toastbaked potatoes with low-fat fillings creamed rice fruit or fruit salad

BASKETBALLPRE-EVENT- DAY OF COMPETITION

pre-event snack-low in fat jam/honey & banana sandwich toasted English muffin fruit or plain scone & jam creamed rice & dried fruit fruit cereal bars cereal with low-fat milk

BASKETBALLPRE-EVENT- DAY OF COMPETITION

Solids not working? , try:

Liquid meal supplements

Banana smoothie

Juice or a sports drink

BASKETBALL

DURING EVENT

sports drinks to level of satisfaction

obviously no fat due to sufficient body reserves

BASKETBALL POST EVENT

THREE GOLDEN RULES IN RECOVERY NUTRITION: Refuel – modest fat intake-modest fat burned

Repair muscle tissue (for maintenance & development)-dietary fat has no role here

Rehydrate – replace fluids and salts lost through sweat-dietary fat has no role here

BASKETBALL POST EVENT

Foods mentioned for recovery regarding carbohydrates are also low or modest in amounts of fat

VOLLEYBALL

TRAINING

foods such as pasta, rice, bread, cereal, vegetables, fruit and sweetened dairy products

players in heavy training need to start recovery nutrition tactics immediately after each training session.

lower fat foods-healthy body leanness to improve power output to weight ratio

20-35 % of calories from fat (1 g fat /kg body wt)

VOLLEYBALL PRE-EVENT- DAY OF COMPETITION

2-3 hours before a gamelow fat pasta with low-fat sauces rolls or sandwiches baked potatoes with low-fat fillings creamed rice fruit salad with yoghurt

VOLLEYBALL

DURING EVENT

sports drinks with carbohydrates-see basketball

VOLLEYBALLPOST EVENT

post-game recovery snacks - sports drinks, liquid meal supplements, fruit, sandwiches

and cereal bars are quick options

depending on the time of the game and the athlete's appetite, this post-game snack may

be supplemented by a later meal

again low fat is the word

MARATHON RUNNING-AEROBIC

TRAININGPRE-EVENTDURING EVENT POST EVENT

MARATHON RUNNING-AEROBIC TRAINING

up to 40 % of calories from fat-short term high fat diet may improve performance-fatigue resistance is better-controversial

long term high fat diet does not improve performance

be careful-too much dietary fat makes one feel sluggish thus reducing the training impact

MARATHON RUNNING-AEROBIC TRAINING

High-fat foods include chocolate, fried foods, ice cream, bacon, hot dogs, and cookies.

Food labels tell one the grams of fat and percentage of calories from fat per serving. Choose foods with less than 30% of calories from fat.

MARATHON RUNNING-AEROBICTRAINING

Omega 3 fatty acids ( eg eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish) directly and alpha-linolenic acid from walnuts are indirectly anti-inflammatory (by reducing exercise induced oxidation)Thus may help in recovery in training-though this is controversial

MARATHON-AEROBICPRE-EVENT

two days before the race

regular fat intake

pre race meal (2-3 hours) low in fat  

low fat liquid meal supplements provide a compact and quickly digested alternative to solid food in situations where time is scarce or pre-race nerves are a problem.

MARATHON RUNNING-AEROBICDURING EVENT

Nothing in the literature to support consuming lipids (fats or oils) during the event

Probably because body has enough fat stores

MARATHON RUNNING- AEROBICPOST EVENT

usual (30 % of calories) intake of fat is fine

higher fat intake impedes glycogen repletion

omega 3s may help with reducing inflammation to help with repair-controversial

GENERAL COMMENTS ABOUT DIETARY FAT AND SPORTS

Eat healthy fats (mono and polyunsaturates (including omega 3s) and reduce saturated fats to < 10 percent of calories)

GENERAL COMMENTS ABOUT DIETARY FAT

Heart healthy fats help to keep the arteries clean by boosting HDL, lowering LDL and reducing the ability of platelets to clot up

GENERAL COMMENTS ABOUT DIETARY FAT

Keeping the arteries clean promotes good circulation – key to moving nutrients around the body efficiently

SUMMARY OF LECTURE 8

DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM

ATHLETIC SUCCESS

SUMMARY OF LECTURE 8

SPRINTING-ANAEROBIC

HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC

MARATHON RUNNING-AEROBIC

SUMMARY OF LECTURE 8

EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:

•TRAINING

•PRE-EVENT

•DURING EVENT (IF APPLICABLE)

•AND POST-EVENT NUTRITON

SUMMARY OF LECTURE 8

SOME GENERAL COMMENTS ABOUT DIETARY LIPIDS AND SPORTS

NEXT LECTURES

9)PROTEINS

10) DIETARY PROTEINS AND SPORTS