High Performance Nutrition For Rowers June,2008

Maree Taylor – Accredited Practising Sports Dietitian

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

Overview Fuel sources:

• Carbohydrates• Protein• Fat

Label reading What to eat before & during training Strategies during competition Recovery nutrition Fluids Case Study

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

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

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

Low vs High Carb Diet

Dinner 1

Lasagne 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

“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

Smart Carb. Snacks

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

Occasional Carb. snacks Chocolate Cake Biscuits chips Lollies

80/20 RULE

Protein

Is used in the body for:

Building muscle

Repairing muscle cells damaged by strenuous exercise

As a fuel source

Food sources of protein

Red meat, chicken, fish Legumes – baked beans, chickpeas,

kidney beans, lentils Dairy products Eggs Soy products – milk, Tofu Nuts & seeds

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

Label Reading

Nutrients g/serve g/100gEnergy (kJ) 479kJ 1595kJ

Protein 3.0g 10.0g

Fat

- total

- saturated

2.2g

0.8g

6.6g

2.4g

Carbohydrate

- total

- sugars

22.2g

8.2g

74.0g

27.3g

Aim for < 10g fat per 100g

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

Food Choices Before TrainingFood 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

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- focus on fluids- will benefit from a sports drink - solid food may add additional carbohydratesie. Jelly beans, muesli bar, banana

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

4 Rs of Recovery

Rehydrate

Refuel

Repair

Rest, relax

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)

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

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

Guidelines for Fluid Intake

Hydrate before, during & after exercise by drinking:

At least 500mL in the 30-60min before exerciseAt least 200mL every 15min during exerciseAt least 1000mL following exercise (check weight loss)

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

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

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

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 +

2-3 other vegetablesWater

Supper: Chocolate +++

Other issues Matt would usually sweat off 1-2 kg

to make weight before competing

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)

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

Matt’s revised eating plan

Before training: 250 ml “Up & Go”

Breakfast: Iron fortified cereal with low fat milk + 2 slices toast + light cheeseGlass 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

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

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

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