Nutrition Strategies

Nutrition StrategiesNutrition Strategies

Tony Lyndon MPT, CSCS, Tony Lyndon MPT, CSCS, USA Level 1 Triathlon USA Level 1 Triathlon

CoachCoach

Peak PerformancePeak Performance

What does it take to achieve What does it take to achieve peak performance?peak performance?

Athlete AssessmentAthlete Assessment

PlanPlan

Good NutritionGood Nutrition

Athlete AssessmentAthlete Assessment

Training historyTraining historyInjury history: Injury history: PMH (Breathing PMH (Breathing problems, orthopedic problems)problems, orthopedic problems)

Strength: Strength: is there urgent needis there urgent need

Flexibility: Flexibility: is there urgent needis there urgent need

PlanPlan

Seasonal layout of events and Seasonal layout of events and the training leading up to the training leading up to those eventsthose events

PeriodizationPeriodization

Macro:Macro: Yearly Training Plan Yearly Training Plan

Micro:Micro: Monthly>Weekly>Daily Monthly>Weekly>Daily

Training ComponentsTraining Components

Base: Base: Building fitness & technique (12-Building fitness & technique (12-16wks)16wks)

Build: Build: (12-16 wks)(12-16 wks)

Peak or RacePeak or Race

TransitionTransition

Nutritional PeriodizationNutritional Periodization

Concept introduced by Bob Concept introduced by Bob Seebohar RD.Seebohar RD.

Old ways of thinking that Old ways of thinking that nutrition is only important a nutrition is only important a few days or week prior to, few days or week prior to, during and immediately after during and immediately after your event are just that old!your event are just that old!

EAT TO TRAIN EAT TO TRAIN Your nutritional program should Your nutritional program should support your training so that you are support your training so that you are able to train efficiently and able to train efficiently and effectively and improve your health effectively and improve your health and performanceand performance

To create a positive physiological To create a positive physiological response your nutrition must support response your nutrition must support your body’s energy needs. your body’s energy needs.

As the training plan progresses there As the training plan progresses there is a change in volume and intensity is a change in volume and intensity that requires a change in nutrition.that requires a change in nutrition.

Consequences of Poor Plan & Poor Consequences of Poor Plan & Poor NutritionNutrition

Injury: Injury: Causes- 1) Repetitive nature Causes- 1) Repetitive nature of sport of sport

2) Poor 2) Poor TechniqueTechnique

3) Poor 3) Poor Strength & FlexibilityStrength & Flexibility

Common Injuries Common Injuries

1) Shoulder 1) Shoulder jointjoint

2) Low back2) Low back

OvertrainingOvertraining **Overload- a planned, systematic and progressive Overload- a planned, systematic and progressive

increase in training with the goal of improving increase in training with the goal of improving performance.performance.

*Overreaching- unplanned, excessive overload in *Overreaching- unplanned, excessive overload in training without adequate rest. Poor performance training without adequate rest. Poor performance is observed in training and competition.is observed in training and competition.

*Overtraining- untreated overreaching that results *Overtraining- untreated overreaching that results in chronic decreases in performance and impaired in chronic decreases in performance and impaired ability to train. This may require medical ability to train. This may require medical attention.attention.

Signs of OvertrainingSigns of OvertrainingDecreased performanceDecreased performanceLoss of coordinationLoss of coordinationProlonged recovery Prolonged recovery Elevated AM heart rate Elevated AM heart rate HeadachesHeadachesLoss of appetiteLoss of appetiteMuscle sorenessMuscle sorenessGastrointestinal disturbancesGastrointestinal disturbancesRepeated bouts of illnessRepeated bouts of illnessDepressionDepressionDifficulty concentratingDifficulty concentratingApathyApathy

The nature of your sport requires The nature of your sport requires scheduled recovery in order for the scheduled recovery in order for the body to repair itself and become body to repair itself and become stronger. (Overload principal)stronger. (Overload principal)

Proper nutrition will help you to Proper nutrition will help you to avoid the pitfalls of hard training avoid the pitfalls of hard training and help in creating a better and help in creating a better athlete.athlete.

Nutrition TodayNutrition Today

What did you eat before What did you eat before practice?practice?

Did you drink any water before Did you drink any water before practice?practice?

Did you eat & drink during Did you eat & drink during practice?practice?

What did you eat after What did you eat after practice?practice?

The Six Essential NutrientsThe Six Essential Nutrients

CarbohydratesCarbohydrates

ProteinProtein

FatFat

WaterWater

VitaminsVitamins

MineralsMinerals

Training vs RacingTraining vs Racing

Race day nutrition is very Race day nutrition is very importantimportant

Training nutrition is where Training nutrition is where your nutrition plan is most your nutrition plan is most importantimportant

Challenges of Training Nutrition Challenges of Training Nutrition PlanPlan

Nutrition during school dayNutrition during school day

Practice timePractice time

Ideal Fueling for PracticeIdeal Fueling for PracticeLarge meal consumed 3 hrs prior to trainingLarge meal consumed 3 hrs prior to trainingFluid intake of 17-20 oz 2 hours prior to trainingFluid intake of 17-20 oz 2 hours prior to trainingCarbohydrate intake during practice of 30-60 Carbohydrate intake during practice of 30-60 grams(120-240calories) per hour of practicegrams(120-240calories) per hour of practiceFluid intake of 7-10 oz every 15-20min, include Fluid intake of 7-10 oz every 15-20min, include sodium.sodium.Protein intake (products 4:1 7:1 ratio)Protein intake (products 4:1 7:1 ratio)

Fluid intake of 20-24 oz for every pound of weight Fluid intake of 20-24 oz for every pound of weight loss, include sodium.loss, include sodium.Carbohydrate intake of 1-1.2g/kg within 30 minutes Carbohydrate intake of 1-1.2g/kg within 30 minutes of trainingof trainingProtein intake of 6-20 grams within 30 minutes of Protein intake of 6-20 grams within 30 minutes of trainingtraining

Daily Nutrition Needs During the Daily Nutrition Needs During the Base PhaseBase Phase

Carbohydrate: 5-12+ g/kgCarbohydrate: 5-12+ g/kg

Protein:1.2-1.7 g/kgProtein:1.2-1.7 g/kg

Fat:.8-1 g/kgFat:.8-1 g/kg

Fluid: enough to produce straw-Fluid: enough to produce straw-colored urinecolored urine

USAT Youth Athlete Elite PotentialUSAT Youth Athlete Elite Potential

For athletes 9For athletes 9thth-12-12thth grade grade

Swim Test: 25 yard pool; Swim Test: 25 yard pool; completion of 500 yards in low 5 completion of 500 yards in low 5 min. 25 meter pool completion min. 25 meter pool completion of 400 meters around 4min and 30 of 400 meters around 4min and 30 secondsseconds

Run Test: completion of 1 mile Run Test: completion of 1 mile in the low 5 min range.in the low 5 min range.