Performance Nutrition

Presented By: Laura Anderson

Acrobat and Combat Sport Dietitian

Laura.Anderson@usoc.org

Why Nutrition?

• Most overlooked edgeMost overlooked edge

• Work Work withwith their body not their body not againstagainst it it

• Food is fuelFood is fuel

• Serious athletes have nutrition plans!Serious athletes have nutrition plans!

Daily Fueling

The 3 R’s…..

• Replace

• Replenish

• Repair damage

“Everyday” Nutrition

• Normal growth and development

• Immune system

• Quality of workouts

• Recovery from workouts and competitions

Adequate Fueling

• “Recovery” Nutrition is happening all day, every day!

Nutrition Throughout Training Year

Nutrition Periodization• Training Cycle Needs Meet Nutritional Needs

– Preparation Phase, Competition Phase, Transition Phase

• The Preparation Cycle: A new beginning / The base is being built!– Appropriate phase for wt. loss goals to occur– Dial in on eating like an athlete– Easing in on sport specific training

• Begin building training volume, intensity is moderate

Nutrition Periodization

• Training Cycle Needs Meet Nutritional Needs

• The Competition Phase– Intensity is up!– Active weight loss goals should be complete– Focus on daily eating regime for energy and recovery

• Transition Phase– Weight Management phase

When• Immediately (shoot for 30-60 minutes) after

workouts– Especially when doing >1 workout per day

• Conditions within the body post-workout are optimal for recover if the proper nutrients are provided

• Consuming carbohydrate & protein right after workout / event will:– Restore fuel in muscle (glycogen)– Increase synthesis of muscle protein

What Makes a Good Post Exercise Food?

Label Information

Snack BarsPost Exercise

Bars

Carbohydrate 15—30g 30 – 100g

Protein < 6 g6—20g

(.1--.2 g/ kg)

Post Exercise ChoicesQuick & Easy Sport Bars

Beverage /

DrinksOther Foods

Power bar Recovery Milk based fruit Smoothie Low fat yogurt with granola

Cliff bar Low Fat Chocolate Milk Lean Meat sandwich

Luna Sunrise Bar Carnation Instant BreakfastPeanut butter and jelly sandwich

Gatorade Energy Bar Boost Fruit with Nut Butter

Kashi Go Lean Bar Ensure Cottage Cheese with Fruit

First Endurance Bar Endurox R4Single Serve Tuna Packs with crackers

EFS Sport bar Mix 1 Fruit salad with yogurt

Breakfast Erin Baker’s Cookie

Powerbar Recovery drink Bowl of cereal with skim milk

GeniSoy Bar Chocolate Silk Soy milk Trail mix w/ a piece of fruit

Powerbar PerformanceUltragen (by First Endurance)

String cheese w/ a piece of fruit

Veggie burger on pita bread

Factors affecting Hydration Status

• Often greater dehydration threats in training then competition– Establish net fluid loss by weighing yourself before

and after a session

– Change in training regime is a good time to reassess your goals.

• Generally about 24 oz of fluid needs to be consumed for each lb lost during training----try not to get stuck needing much more then that! It becomes a challenge and unrealistic to make up a lot.

3 lbs

4.5 lbs

6-9 lbs

12 lbs

Looking at a 150 lb guy

2%

3 %

> 6%

4-6%

Effects of Dehydration on Physical Performance

Keeping Up with Hydration Status• Monitor urine color (should be a

light straw color)

• Focus on fluids all day– Not just during workouts and practice– Plan ahead for airline travel!– Consume at least 8-16 oz fluid per

hour of airline travel

• Re-hydrate after weigh-in

Keep the Doctor Away

• Taking care of the Immune System– Enjoy a good range of fruits and vegetables (more

color the better!)

– Include Omega-3 fatty acids in the diet

– Aim for recommended amount of fiber

– Key: Usually the bigger variety of foods you consume the more opportunity you are giving your body to receive adequate nutrients.

Competition Day

• Major Goals of pre-event meal:– Finish topping off glycogen stores in muscles

and the liver.– Top-up fluid levels– Leave the GI system feeling comfortable

during the event---not too hungry, but not over filled or prone to upset

– Leave you feeling confident and ready to perform at your best!

Pre-Event Meal Tips

• Experiment! – Know type, timing and amount of food that works best

for you.• High fat foods can sometimes be a problem• Practice in minor competitions or a regular practice

• Competition Schedule---it may be difficult to recover food and fluid levels between fights– Post-event, pre-event, and during event share an

equal role… Don’t neglect opportunity to plan out an eating schedule.

During Competition

• Attempt to make a fuel schedule after receiving your tournament competition times– Food / drink choices should be appealing to

you with adequate time to consume.– A variety off foods can be considered as long

as GI distress isn't an issue.

Post Competition

• Post Match Recovery– Maximize recovery by following post exercise

guidelines.– Remember---the first few hours are important

as the body will make better use of carbohydrate at that time

– Don’t rely on being able to have something at the competition venue---bring your own supplies!

Fueling your body properly can provide you with a performance

edge over your competitors.

Don’t Miss Out!!!