Hull kr november 2010
Transcript of Hull kr november 2010
Sports Nutrition in 3 easy steps
Rich McKeating
Step 1 - Eat the right foodStep 2 - Lifestyle considerationsStep 3 - supplement
Does Nutrition matter? Effect on training? Effect on recovery? injurys? Effect of Nutrition
on performance? On longevity?
Is body fat important? Running Speed The heavier the player
the more 02 demand Ideal body fat should
be at least under 10% for younger players, under 12% for older
Benefits of being Lean
Quicker More flexible Recover quicker Improved confidence
Step 1 -Nutrition, We’ve come along way
Modern Western health
• State of society• 1960: USA 13% Adult obesity
• 1980: USA 15% Adult obesity
• UK 6% Males & 8% Females
• 1991: USA 23% Adult Obesity
• UK 12% Males 15% Females
• 2001: USA 31-32% Adult Obesity
• UK 21% males 24% females
• We now eat an additional 100lbs a year of sugar ( 1901 20lbs a year, 2001, 120lbs a year)
The Shopping List
Quality ProteinsPROTEINS
1. variety of meats, Lean red meat (93% lean, top round, sirloin), chicken breast, lamb, turkey, game meats
2. All types of fish – Wild salmon ( not farmed) smocked mackerel, tinned mackerel in spicy sauce (convenient snack), white fish, crustaceans
3. Omega-3 eggs, take every 3rd day to avoid intolerance issues
4. plain yoghurt ( the fewer ingredients the better, I like Yeo Valley and Rachaels)
5. Protein supplements (milk protein isolates, whey protein isolates,
or vegan protein sources)
Benefits of Proteins• Increase metabolic rate(twice thermic
effect of carbs and fats)
• Increase IGF 1 ( Related to Muscle Growth)
• Increased Recovery
• Increased Focus
Veg and Fruit• Aim to have at least 5 different portions of fruit and veg in your
house at any time
• Spinach
• Tomatoes
• Cruciferous vegetables (broccoli, cabbage, cauliflower)
• Mixed berries
• Oranges
Benefits of Fruit and Veg• Nutrients to enhance health/ recovery/
focus
• Alkaline
• Fibre
Which fats
Avocados/ oil Extra virgin cold
pressed organic olive oil
Anchor Butter! Various nuts
Extra virgin cold pressed Coconut oil
Fish oil (alternate with DHA/ EPA blends) don’t presume cod liver oil is good enough
Benefits of fats• Produce Anabolic Hormones such as
Testosterone
• Protects the heart/lungs/ liver and enhances brain function
• Fat loss
• Nervous system health
Beware Trans fats
A Man made fat used to stabilize liquid fats and carry more flavour, particularly harmful and a public health menace
Banned in New York and many countries and eliminated from many supermarkets in the U.K,
Found in Margarine, Crisp, Biscuits and fast food making them consistent chemically more with plastic than with food
Absolutely no safe levels
Whole Grains• Mixed beans?/ lentils
• Quinoa
• Amaranth
• Bulgar Wheat
• Whole oats
Whole grain benefits?• Abundance of Fibre
• When timed right can be use full in raising insulin
• Filling
• Problems with Gluten?
Problems with gluten Man moved to agriculture some 10,000 years ago, this
represents a mere blip in our existence and accounts for mans inability to tolerate grains
Many people are gluten intolerant In studies wheat has been shown to slow down reaction
times, Not a good thing for athletes! Gluten can kill brain cells Gluten can cause depresion Gluten can damage the Thyroid Grains such as those in cereals are so processed and
refined that it is hard to define them as food, lacking as they are in vital nutrients striped away in their production
Hydration needs• The average adult person
is 60 percent water
• brain is 70 percent
• muscle 75 percent
• blood 83 percent
• lungs 90 percent
• 2008 study found that a dehydration level of 2.9 percent of bodyfat decreased strength by 19.2 percent in the lower body and 7.17 in the upper body
Increase in water is know to stimulate fat loss, a fat cell can’t be metabolized unless fully hydrated
Water can improve energy, mood, athletic performance
Best fluids
Water (purer the better, also add Himalayan salt, limes and lemons)
White / Green / black tea (no more than 4 cups , don’t take after 4pm)
Home made fruit and veg juice mixes
Occasional glass of red wine
Worst fluids
Juices (shop bought) Alcohol (moderation
is key, an occasional glass of red wine is an exception)
Piss up Rugby Rule Most sports drinks Milk (moderation is
key, goats milk, full fat is always best)
Fizzy drinks Diet drinks
10% rule 90% Spartan 10%
barbarian
Step 2 Lifestyle
stress
It is estimated by the World Health Organization that we have up to 100 times more stress than our grandfathers
Stress is catabolic- it makes you weak Stress should only every be short term-
fight or flight Stress has many forms
The many faces of stress
Dehydration Relationship Financial Lack of sleep Physical
Sleep is not a luxorySleep is not a luxory
Conditions associated with sleep loss
Obesity
Depression
Alzhimers
Lack of sleep will
Effect Growth/ Recovery
Increase Cortisol
Limit Attention
Lower sex dive
Reduce Cognitive ability
Hernia's
Increase Blood pressure
Increase risk of Fibromyalgia
Increase irritability
Cause memory loss
ADHD in children
Sleep Continued• 3 main types of sleep problems
• Car accidents related to sleep
• Same effect as being drunk
• All it takes is a 15 minute nap to resolve
• Industrial accidents
• Its a from of torture and is now outlawed in interrogation
How to get more sleep Make sure the room is pitch black Take a quality magnesium supplement ½ hour before
bed Wake up at the same time each day Eliminate all electrical items from room Fight against getting up for a pee Make sure your well hydrated Don’t look at the time if you wake up Get a warm bath an hour before bed to lower body
temperature Eat cottage cheese, low glycemic carbs and other foods
containing serotonin such as banana’s, blue mackerel
Step 3- supplements
Size- Beta Alanine,vitargo, creatine?, protein powder, BCAA’s,
Lean-BCAA’s, fish oil, Green Powders, cinnamon, fat burners ?
Health- magnesium, vitamin E, D3 Match day- take something to make you an
animal, and quicken reaction times (Alpha GPC, L-Tyrosine, Acetyl Carnitine go with best brands)
FISH OIL
Should be a STAPLE of everyone's diet
Is know to reduce inflammation ( good post training)
Is beneficial in treating depression, high cholesterol, heart disease, arthritis, cancer
Ideal ratio of omega 6 to omega 3 is around 2:1
Estimated ratio in Britain is around 20:1 in favour of omega 6
Is great for fat loss too Ensure product is high
quality and contains anti-oxidants, particularly mixed tocopherols
3 easy steps for improved performance
• 1. Have the right stuff in
• 2. Chill, rest up
• 3. Supplement
Questions