Nutrition & HydrationJessica Spendlove

Accredited Practising DietitianAccredited Sports Dietitian

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.

Disclaimer

Importance of Nutrition

Carbohydrate, Protein & Fat

Eating during training and the event

Recovery

Hydration

Today

Physical performance - training & race dayMental performance – strategies & concentrationOptimise recovery – energy stores & musclesImmune function – avoid getting sick

HydrationBody weight & composition Long term health!

Does nutrition matter?

Preferred source of fuel – very important to have plenty of CHO for endurance events

Carb stores are used very quickly during exercise and must be constantly replaced

Low carb intake will lead to low carb stores = fatigue/poor performance

High carb intake = increased energy

Why focus on carbohydrate?

Which of the following are all sources of carbohydrate?

A) baked beans, rice, butter, sugarB) potato, pasta, breakfast cereals, eggsC) pasta, rice, baked beans, milkD) bread, fruit, fish, biscuits

Carbohydrates

Which of the following are all sources of carbohydrate?

A) baked beans, rice, butter, sugarB) potato, pasta, breakfast cereals, eggsC) pasta, rice, baked beans, milkD) bread, fruit, fish, biscuits

Carbohydrates

Question

Which of the following meals contains the most carbohydrate?

a) 1 T-bone steak, 4 med potatoes & green saladb) 1/2 BBQ chook, 4 slices bread & 1 cup carrotsc) large serve chicken stir-fry & 3 cups cooked riced) large serve beef lasagna with green salad

Answer

Which of the following meals contains the most carbohydrate?

a) 1 T-bone steak, 4 med potatoes and green saladb) 1/2 BBQ chicken with 4 slices bread and 1 cup carrotsc) large serve chicken stir-fry with 3 cups cooked riced) large serve beef lasagna with green salad

Nutritious CarbsBreads & 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

Carbohydrate Choices

High Fat Carbs• Donuts• Packet of chips• Hot chips• Creamy pasta sauce• Garlic bread• Baked potato with sour cream• Chocolates, sweet biscuits,

cakes

Protein is the building blocks of muscleRepairs / replaces damaged cellsProtein can help you feel fullProtein foods are usually a good source of iron & zincSource include:

- Lean meat (red, white, fish)

- Dairy

- Legumes and lentils

- Eggs

- Nuts & seeds

Timing can be more important than the amount for muscle building

Protein

The body requires certain amounts of fat to:– Provide insulation and protection for the body and it’s

organs and for a healthy immune system

– Hormone production

– Absorbs fat-soluble vitamins (A, D, E & K)

LOW fat, not NO fat – include mono- and polyunsaturated fats and limited saturated fats

Good fat sources include: oily fish, nuts, seeds, avocado, olive oilKeep fatty foods as occasional treats, not everyday foods

Fat

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

=

2 200 kJ7 g protein 33 g fat 50 g carbohydrate

2 200 kJ 25 g protein5 g fat 95 g carbohydrate

Snack comparison

Fruit and vegetables

• Important for – Immunity– Energy release– Long term health– Satiety– Antioxidants for recovery

• Recommend – 2-3 serves fruit/day– 5-6 serves veg/day!

Training and Competition

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 Before Training

Things to consider- Length of activity- Intensity- Pre fuelling

Benefits- Keeping up blood glucose levels- Providing a fuel source to the brain- Sparing muscle glycogen- Replace electrolytes (magensium and sodium)

Eating during training

2-3 days before: carbohydrate loading (trial)

Night before- extra carbohydrate- plenty of fluid

Example meals� Tomato-based pasta dishes - Burritos� Home made pizzas - Stir-fry options (rice or noodles)

Last meal 3-4 hours before startLight snack 1-2 hours before

Pre Event Eating

Easy to digest

High carbohydrate

Low fat

Provide adequate fluid

Familiar and enjoyable

Pre Event Meal

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 before exercise

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 Oxfam

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

Eating during exercise

Protein and fat important for appetite control, and sustained energy fuelling

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

Carbohydrate loading

Exercise taperEating 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

Carb loading considerations

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 fruit1 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

Daily meal plan

Recovery

AimsCarbohydrate

- Replenish muscle glycogen stores- 1-1.2g/kg/bw

Protein- Assist muscle recovery and repair process- 15-20g (1 cup milk or Up & go = 10 g protein)

Fluid to rehydrateProtect immune systemPoor recovery after training

- Decreased energy at training the next day- Slow down repair of injury

Recovery

If requiring faster recovery, consume within 30 mins:Carbohydrate & Protein e.g.- 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

Faster recovery

+ +

Hydration

Hydration

• Sweating cools the body

• Sweat rates change with- Temperature- Humidity- Body size- Individual differences- Exercise intensity / duration

• Thirst is not always a good indicator of your hydration levels

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

Importance of hydration

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

Start your event well hydrated If it is going to be hot weather, plan ahead and ensure you are

carrying enough fluid. Cool fluids can be more palatable Good choices

– Water, Sports drink , Cordial, Fruit juice

Choices to limit– Energy drinks, cola drinks, tea or coffee, Soft drink

Tips for good hydration

• Have a mix of sweet & savoury food• 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

Practical Tips for Planning your food/drink

• 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

Portable Snacks

• 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.

Summary

AIS website� www.ausport.gov.au/nutrition� Recipe books

� 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

Extra Information

QUESTIONS?

Jessica SpendloveBalmain Sports Medicine

104-108 Victoria Rd, Rozelle

Ph. 9818 1004

Practice Details

High intensity / endurance exercise

0

50

100

150

200

250

300

350

25 65 85% Maximal Oxygen Use

Ene

rgy

Exp

ende

d (c

al/k

g/m

in)

Muscle GlycogenMuscle TriglceridePlasma FFAPlasma Glucose

Adapted from Romijn et al. (1993)