PRESENTATIONS 9, 11, 16, 18, 23 MARCH. LAST WE TALKED ABOUT LIPIDS-IDATME ALL IMPORTANT TO ENSURE...
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Transcript of PRESENTATIONS 9, 11, 16, 18, 23 MARCH. LAST WE TALKED ABOUT LIPIDS-IDATME ALL IMPORTANT TO ENSURE...
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