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Feeding Performance Lucozade Sport Education Programme

Feeding Performance Lucozade Sport Education Programme

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Page 1: Feeding Performance Lucozade Sport Education Programme

Feeding Performance

Lucozade Sport Education Programme

Page 2: Feeding Performance Lucozade Sport Education Programme

Energy Stores: Where Is Fuel Stored?

• In the blood as glucose

• In the liver and muscles as glycogen

• In adipose tissue as fat (just below the skin)

• Muscle will be broken down to access protein if it is used as an energy source (if carbohydrates are not present).

Page 3: Feeding Performance Lucozade Sport Education Programme

Energy Sources

Total for Males =3,000 – 5,000 k

Total for Females =2,000 – 4,000 k

Page 4: Feeding Performance Lucozade Sport Education Programme

Energy: How much is needed?

• Will vary and will depend on factors such as:– What is the training duration and type?– What is athletes current weight?– Does the athlete need to gain muscle or

lose body fat?– Is the athlete injured?– Is it a training or recovery day?

Page 5: Feeding Performance Lucozade Sport Education Programme

A Healthy Diet

A balanced diet is one that is rich in energy containing carbohydrate, protein and fats. As well as adequate minerals.

Appropriate nutrition can optimize energy stores for competition, reduce fatigue and allow players to train for longer durations and recover faster between sessions

Page 6: Feeding Performance Lucozade Sport Education Programme

Demand of GAA

• On average: 8,594m covered in a match

• Match Analysis indicates that exercise intensity is roughly equivalent to that for professional soccer

• Inadequate intake: fatigue, disruption of skill performance, co-ordination and concentration.

• Lower average speeds and reduction in distances covered (Reeves and Collins, 2003)

Page 7: Feeding Performance Lucozade Sport Education Programme

Nutrition for GAA

• 70min game• High intensity intermittent exercise –

uses both aerobic & anaerobic energy systems.

• Players need to be strong, powerful and maintain low body fat levels to maximise speed and agility.

Page 8: Feeding Performance Lucozade Sport Education Programme

Demands of Basketball

• Maximum Distance – Guards (6.1k)- Forwards (7.5k)- Centre (6.2k)

• Short bouts of intense exercise & long medium intensity exercise.

• Varied movements/speeds – accelerating, deceleration, changing direction, shooting, rebounding etc…

• Heart rate approx 85% max throughout game

Page 9: Feeding Performance Lucozade Sport Education Programme

Carbohydrate

• Major fuel for exercise• Body has limited ability to store

carbs (as glycogen in the muscle and liver)(500g)

• Depletion of muscle glycogen and low blood sugar levels cause fatigue and impairment of performance

• Carbohydrate needs are influenced by training loads (frequency, duration, intensity).

Page 10: Feeding Performance Lucozade Sport Education Programme

How Much Carbohydrate?

Minimal Physical Activity 2-3g CHO per kg BW

Light Physical Activity (3-5 hr/wk)

4-5g CHO per kg BW

Medium physical activity (10 hr/wk)

6-7g CHO per kg BW

Professional/elite athletes (20+ hr/wk)

7+g CHO per kg BW

CHO loading for endurance events

7-12g CHO per kg BW

Page 11: Feeding Performance Lucozade Sport Education Programme

Sample Daily Meal Plan

Breakfast: Raisin wheats/400ml of skim milk + 1 banana2 slices of toast +margarine & jam250 ml of orange juice

Training2hrs: Sports Drink 500ml (6g carbohydrate per 100ml)Post training Dried fruit/jelly babies/jaffa cakes + Snack flavoured milk shake

Late Lunch: 1 tuna low fat mayo sandwich+salad 1 ham + pickle with salad sandwich1 orange or other piece of fruitlarge Glass/carton of fruit juice

Dinner: lean mince* with tomato based sauce1 cup rice/pasta1 - 1 1/2cups of mixed vegetables2 slices of bread with margarine1/2 cup of tinned fruit + 1/2 cup of custard

Snack: low fat fruit yoghurt and cereal bar or fruit smoothie if too full

70kg, 8g/CHO/kg/bw

Provides: ~3785 kcalsCHO: 580g (61%)FAT: 105g (25%)Protein: 130g (14%)

Page 12: Feeding Performance Lucozade Sport Education Programme

Carbohydrate Rich Foods

Which contains most carbohydrate?– 2 Weetabix– 500ml sprite– 1 medium bananas– 500ml Lucozade Sport– 2 thick slices of bread– 1 large baked potato

30g53g

29g32g

36g28g

Page 13: Feeding Performance Lucozade Sport Education Programme

Carbohydrate Sources (Glycaemic Index)

S low re lea se to b loo ds tre am

ComplexS ta ch es , r ice , p a sta , b rea d , ce re a ls

F a st re le ase to b lo od s tre am

SimpleS u ga rs, ho n ey , g lu co se , fru i ts

Page 14: Feeding Performance Lucozade Sport Education Programme

Glycaemic Index

Page 15: Feeding Performance Lucozade Sport Education Programme

CARBOHYDRATES

High GI (>70) Low GI (<55)

Fast rise in blood sugar Slow rise in blood sugar

Bread, breakfast bars, jellies, sports drinks

Yogurt (low fat), porridge, lentils, apples

Top up pre-training, during exercise, immediately post-exercise

Daily diet, a few hrs prior to exercise, recovery

Page 16: Feeding Performance Lucozade Sport Education Programme

Protein

• Necessary for building tissue, repairing damage

• Increased need during heavy training

• Foods providing approx 10g protein:

• 2 small eggs, 30g low fat cheese, 250ml, low fat milk, 2 low fat yogurts, 40g peanuts

Page 17: Feeding Performance Lucozade Sport Education Programme

Protein Requirements

Sedentary 0.8g per kg BW

General Training 1g per kg BW

Endurance athlete – heavy training 1.2-1.6g per kg BW

Endurance athlete – extreme training

2g per kg BW

Strength/Power athlete – heavy training

1.2-1.7g per kg BW

Page 18: Feeding Performance Lucozade Sport Education Programme

Fats

• 2 Groups – Saturated and Unsaturated

Saturated LDL & HDL cholesterol = risk of coronary

heart disease• Food Sources: butter, cheese, cream, some oils Unsaturated • Omega 3, 6 & 9 – Reduce inflammation,

stimulate circulation, CHD risk• Food Sources: Fish (salmon, mackerel, tuna), Nuts,

Avacado, olive oil, flaxseed oil, grapeseed oil, soya-beans

Page 19: Feeding Performance Lucozade Sport Education Programme

Functions of Fat

• Fats provide the most concentrated source of energy of all food groups.

• They provide essential fatty acids and fat soluable vitamins.

• Necessary for essential production of some hormones and cellular membranes.

• Provide protection for vital organs.• Makes food tasty.

Page 20: Feeding Performance Lucozade Sport Education Programme

Reducing Fats

• WHY?• High fat diet linked to CHD and other

disorders.• Fat from food is not an important source of

energy for exercise.• HOW?• Avoid cooking or garnishing food in fatty

substances.• Avoid high fat snacks and take-aways• Choose low-fat versions of processed food• Trim visible fat from meats

Page 21: Feeding Performance Lucozade Sport Education Programme

Low Fat Eating Strategy

• Trim meats of any fat• Move to Low-Fat dairy products• Cook with minimal amounts of added

fats (e.g. cooking oil)• Be aware of high fat baked or pastry

treats e.g. muffins• Learn to read labels

Page 22: Feeding Performance Lucozade Sport Education Programme

Daily Guidelines

• Eat a variety of foods.• Try keep foods fibre based.• Try to eat 3 regular meals and 3 small

snacks in between. • Keep saturated fats to a minimum• Eat healthy fats e.g. fish, 3 times

p/week.• Avoid sugary foods• Use labels as a guide

Page 23: Feeding Performance Lucozade Sport Education Programme
Page 24: Feeding Performance Lucozade Sport Education Programme

Snacks

• Nuts• Cereal bars (check sugar & fibre)• Fruit• Popcorn• Cream Crackers & Low Fat Cheese• Low fat yoghurts• Sugar free cordial drinks

Page 25: Feeding Performance Lucozade Sport Education Programme

Pre-Exercise NutritionExamples of suitable 3-4 hours pre-

event meals include:• Toast with baked beans and

scrambled eggs• Cereal and milk • Baked potatoes with bolognaise

sauce• Pasta or rice and tomato sauce• Sandwiches and soup

– Followed by fruit salad and / or ice cream

Page 26: Feeding Performance Lucozade Sport Education Programme

Balancing Intake & Output

Energy balance = (energy consumed) – (energy burned)

Weight loss/gain = calories – exercise

Weight GainWeight Loss

Page 27: Feeding Performance Lucozade Sport Education Programme

Pre-Competition Eating

• Examples of suitable 3-4 hours pre-event meals include:

• Toast with honey & sports drink• Cereal and low fat milk +

tinned fruit• Baked, boiled or mashed

potatoes with baked beans• Pasta or rice and tomato sauce• Fruit salad and low fat yogurt

Page 28: Feeding Performance Lucozade Sport Education Programme

Pre-Competition Eating

Examples of suitable 1-2 hours pre-event foods include:

• Sports drinks• Bananas, apples, other fruits• Cereal bars• Sweets, sports gels and bars

Page 29: Feeding Performance Lucozade Sport Education Programme

• Refuelling/restoring muscle and liver glycogen store

• Repair, regeneration and adaptation of muscle tissue following the damage caused by exercise.

• Rehydration and replacement of fluid and electrolytes lost in sweat.

Recovery Nutrition

Page 30: Feeding Performance Lucozade Sport Education Programme

Recovery Strategy

• The first 30 minutes post exercise is critical in replenishing muscle glycogen.

• Optimal refuelling occurs when 1-1.5g CHO per kg body mass is consumed per hour of recovery.

• Fluid intake critical (1.5 litre/kg lost)• Consuming a small amount of protein

during recovery has been shown to enhance recovery.

Page 31: Feeding Performance Lucozade Sport Education Programme

Refuelling IdeasSuggestions (these foods are also sources of other nutrients):

•1½ cups cornflakes with milk (60g carbs)• 2 slices of toast with jam (50g carbs)•2 medium bananas (50g carbs)•1 Lucozade Carbo Gel (30g carbs)•1 bottle (500mls) sports drink (32g carbs).• 2 pancakes with banana (40g carbs)• Fruit smoothie with yoghurt (varies)

Page 32: Feeding Performance Lucozade Sport Education Programme

Glycogen Replacement After Exercise

(Costill 1985)

Page 33: Feeding Performance Lucozade Sport Education Programme

Food for your Kit Bag

Page 34: Feeding Performance Lucozade Sport Education Programme

Iron & Calcium

• Include red meat and other iron rich foods (minimum 3 times p/week)

• Enhance uptake by ensuring sufficient Vit C intake

• At least 3 servings of dairy food p/day

Page 35: Feeding Performance Lucozade Sport Education Programme

Injury/Recovery

• Protein & Vit B6• Vitamin C – collagen glues cells together• Zinc – healthy bones & cartilage (oysters,

red meat, chicken)• Antioxidants – decreases swelling &

soreness (fruit & veg)• Avoid sugary foods

Page 36: Feeding Performance Lucozade Sport Education Programme

Gaelic FootballerSample daily intake:Weights followed by 2 sausage rollsClasses from 10-12. 2 bars of chocolate during class with 500mls

of water.4 slices of bread with ham, cheese and salad, yoghurt and

500mls of water. 1 hr pitch session (500mls of water)Banana and orange after sessionChilli and rice for dinner (very large plate)Cup of tea and 6 biscuits.

Page 37: Feeding Performance Lucozade Sport Education Programme

Case Study Discussion

• Timing of food intake needs to be improved.• They type of foods eaten directly after training

could be better.• Fluid intake needs to be increased.• How much does he need?• Overall calorie intake needs to be increased.• Training quantity needs to be addressed.

Page 38: Feeding Performance Lucozade Sport Education Programme

Take Home Messages Individual plans are necessary for all athletes.

Individual athletes often find it easier to achieve better carbohydrate intakes than athletes playing with a team. Be aware of this

You will have different requirements on different days: on a day where you are doing a lot of aerobic training the key foods are carbohydrate based whereas on strength training days protein foods are also essential. But most foods have both nutrients in them

Overall calorie intake is important especially for athletes training more than once a day and on consecutive days.

Page 39: Feeding Performance Lucozade Sport Education Programme

Take Home Messages

• Practice your own plans in training.• Timing of food and fluid after training is

essential.• For athletes who cannot eat before training

or competition liquids (milkshakes, smoothies, sports drinks) offer you an easy way to meet your needs.

Page 40: Feeding Performance Lucozade Sport Education Programme

Fluid for Sport

Page 41: Feeding Performance Lucozade Sport Education Programme

Factors to Consider

Intensity: Training or CompetitionDuration: Length of sessionClothing: Type and amountTime: Training time vs. game timeEnvironment: Winter/Summer Individual sweat lossesAvailability of fluids

Page 42: Feeding Performance Lucozade Sport Education Programme

Why do we sweat?

• Metabolic processes produce heat• Internal body temperature increases• Excess heat produced must be

dissipated in order to maintain optimal body core temperature.

• Evaporation of sweat = 80% of heat loss during exercise

• Sweat rates of up to 1.5L per hour are common

Page 43: Feeding Performance Lucozade Sport Education Programme

How much do we Sweat?

Sweat Loss/ Hour

2.3

2.8

2

1.6

1.1

2.5

0 0.5 1 1.5 2 2.5 3

Football

Rugby

Tennis

Aerobics

Running

Boxing

Litres sweat/hr

Page 44: Feeding Performance Lucozade Sport Education Programme

Dehydration

• Fluid Loss > Fluid Intake.• ↓ Blood Volume

– Reduced O2 supply to muscle– Altered use of fuels– Heart must work harder– ↓ability to cool

• Decreased performance• Increased risk of Heat Injury/Illness

Page 45: Feeding Performance Lucozade Sport Education Programme

Adverse Effects of DehydrationPhysiological effect

% bodyweight lost as sweat

Kg (lbs) for a 63.4 kg athlete (10 stone)

Impaired aerobic performance

2% 1.3 kg (2.8 lbs)

Capacity for muscular work declines

4% 2.5 kg (5.6 lbs)

Heat exhaustion 5% 3.2 kg (7.0 lbs)

Hallucinations 7% 4.5 kg (9.8 lbs)

Circulatory collapse and heat stroke

10% 6.4 kg (14.0 lbs)

Page 46: Feeding Performance Lucozade Sport Education Programme

Effect of Dehydration on Speed, Endurance & Jumping

• Sprinters - hydrated and dehydrated state. (2.2% dehydrated)

• Sprint times (D vs H) for 50 m (6.72 ± 0.28 vs 6.73 ± 0.29 s), 200 m (25.95 ± 1.20 vs 26.21 ± 1.42 s).

• Vertical jump height (0.67 ± 0.10 vs 0.66 ± 0.11 m).

• Speed improved, especially at shorter distances, because runners have less mass to accelerate and carry (Watson 2005)

• Endurance time very much compromised when

dehydrated, time to exhaustion decreases and build up of lactic acid earlier in the muscles. 0.16min over 1500m, +1.31min over 5,000m, +2.62min over 10000m.

Page 47: Feeding Performance Lucozade Sport Education Programme

Other effects of fluid loss on Performance

• Dehydration of ≥2% body weight can impair performance

• Devlin et al (2001) Bowling Study, Dehydration was found to impair accuracy.

• Effects on cognitive function• Decision making• Tactical awareness

Page 48: Feeding Performance Lucozade Sport Education Programme

Non-exercise Induced Dehydration

– Self-monitoring• Weight• Urine colour

/frequency /quantity

• Sweat test– Clothing

• Wear light coloured clothes/hat

• Footwear: sandals, flip-flops

Page 49: Feeding Performance Lucozade Sport Education Programme

Avoiding Dehydration During Training/Competition

• Don’t use thirst as an indicator of need for fluid– Once you become thirsty its an

indicator that you are already dehydrated.

• Have some idea of your usual fluid losses– Weights before / after exercise

• Drink up to 250 ml on a regular basis while training and competing.– Aim to replace 80% of your usual

losses.

Page 50: Feeding Performance Lucozade Sport Education Programme

Avoiding DehydrationAfter Exercising

• Drink 1.5 L for every 1 kg weight lost• Choose a drink designed to rehydrate most

effectively• The drink should contain:

– Relatively high concentration of electrolytes (especially sodium around 50mmol/l) to maximize fluid retention

– 6-8% carbohydrate for optimal fluid/energy recovery

– 2-3% carbohydrate for optimal re-hydration

Page 51: Feeding Performance Lucozade Sport Education Programme

Cooling Strategies

• Lowering body temperature will reduce sweat and therefore reduce fluid loss.

• Methods Showers Ice Baths Fans Ice Vests Wet towels during game time Less stressful warm ups

Page 52: Feeding Performance Lucozade Sport Education Programme

Choosing a Sports Drink

• Hypotonic drink – contains fewer particles than blood – rapid rehydration, less calories.

• Isotonic drink – contains the same number of particles as blood– rapid rehydration, maintain energy levels.

• Hypertonic drink – contains more particles than blood – high energy levels, however may become dehydrated.

• Choose a drink high in electrolyte levels especially during competition.

Page 53: Feeding Performance Lucozade Sport Education Programme

Comparing Drinks(Australian Sports Dieticians)

Page 54: Feeding Performance Lucozade Sport Education Programme

Too much hydration

• 1 litre of water = 1 kg body weight• Over hydration can lead to carrying

excess weight.• Increased weight will slow the actions of

all athletes e.g. Increased sprint times Full Stomach

Page 55: Feeding Performance Lucozade Sport Education Programme

Lifestyle

Page 56: Feeding Performance Lucozade Sport Education Programme

Adaptation To Training

Fitness

Training Stimulus

Fatigue Recovery

Supercomp

Decrease

Selye’s GAS 1976

Page 57: Feeding Performance Lucozade Sport Education Programme

Importance of Sleep

• 8 hours or > required• Sleep cycles last 90 – 110min• During this time Growth Hormone is

released (muscle growth and repair, bone formation and fat burning) (Mougin, ’01)

• Power naps no longer than 40 minutes

Page 58: Feeding Performance Lucozade Sport Education Programme

Effect of Sleep Deprivation on Performance

• Ability to co-ordinate movements in rapid succession is impaired

• Anaerobic Performance unaffected by 24 hour sleep deprivation but decreases after 36hours (Souissi, 2003)

Page 59: Feeding Performance Lucozade Sport Education Programme

Rest / Recovery Strategies

• Cool down & stretch after training• Massage• Ice baths / contrast temperature water

immersion.• Skins

Page 60: Feeding Performance Lucozade Sport Education Programme
Page 61: Feeding Performance Lucozade Sport Education Programme

Thank You

For more information, log on to these websites:

• Coaching Ireland website (http://www.coachingireland.com)

• Lucozade Sport Science and Nutrition centre (http://www.lucozadesport.com/lucozade/wwwroot/index.html)