Ms Jeni PearceHead of Performance Nutrition

High Performance Sport New Zealand

Auckland

12:00 - 12:30 Key Points on Sports Nutrition

Sports Nutrition101:

Recommendations for the

non elite athlete

Jeni Pearce

Performance Nutritionist

High Performance Sport NZ

GP Conference June 2018

Common Questions

I think my son/daughter/grandchild/niece/nephew needs supplements, what do you recommend!

My child/teenager is always hungry

Should my active child/teen use sports drinks

Are energy drinks safe for all athletes

Should my talented child take iron tablets as they are tired all the time

I don’t believe in protein powders – what food can I give my young athlete

Can extra eating make my young athlete grow faster and gain more muscle

As a masters athlete what supplements can I take

I train a lot how much to protein should I eat

I started a gym programme for my weight/Cholesterol level – what supplements can I take

I am exercising and not loosing weight but my clothes are looser

How much more wince can I drink if I exercise?

How much caffeine is safe for my teen to consume before an event

What about fasting?

Should my 10 year old child make weight?

The advice for the non athletic population can

not always be directly translated to the active

individualThese include -

High fibre diets

Low sodium intakes

Reduce CHO intake

Avoid sugar

Water only to drink

Avoid snacking

Eating before bed

Not eating after 6pm

Vegan or flexitarian eating (no meat May)

Advice for chronic conditions – CVD, DM, HT,

Restrictive diets for weight loss

Focus on body weight rather than body composition

Key areas Amount of training

Level of athlete

The sport context

Total Energy Intake

CHO needs

Protein needs

Fluids and hydration

Nutrients – calcium

Nutrients – Iron

Nutrients – Phytochemicals

Omega 3 fats

Sleep, sun exposure, iodised salt

Immunity – good hygiene habits

Young and developing athletes

Teenagers are not elite athletes

but talented young individuals

who need to train and develop

skill sets

Supplements are not needed as

more benefits to performance

will come from training and

good coaching (skill, technique,

practice, sleep & recovery)

Supplements are not a shortcut

to training – their impact is only

very small

1-3% evidenced

supplementation use has

impact

Use of high CHO, and/or

protein intakes and fluids

in training and recovery

Fundamentals of energy

and nutrient intake: CHO,

Protein and Fat, nutrient

timing

Build a strong foundation

in training. There is no

substitute for hard training

and doing the hard yards

Sports Nutrition for the non

elite athlete Focus on fuelling for the work required (are they eating

enough and often)

Age changes needs for energy (Puberty, phase of training –every week can be different with endurance phase, strength and power phase alongside skill and technique sessions

Aging alters (reduces) digestion and GI absorption of nutrients

As we age protein needs increase, especially in elderly

Wider variety of foods needed with age (often become more limited)

Young athletes need more fuel for growth in addition to daily living and training

Work and education schedules can negatively impact intake

Ability to cook, self select food

Parent are the gatekeepers of the pantry – keep them involved as athletes can’t eat food that is not there

Insufficient

Energy (LEA:

low energy

availability)

Lack of total fuel hinders recovery, repair and blunts the adaptation changes that should occur with training

Hunger is common in teens who need to meet the needs for growth and training

Masters athletes have disposable income they are willing to spend on advice, equipment, travel and products

Adequate energy to meet the needs of daily life, training and growth will provide a range of nutrients

If request is about fatigue check food intake carefully (low total energy, low CHO intake, poor iron intake, and dehydration could all be factors)

Has concerns for hormonal status (females estrogen, males testosterone), bone health and fertility

Low thyroxine may be linked to LEA

Water or

Sports

Drink?

It

depends

…….......

Sports

Drink or

Water?

It

depends

………….

Training age athlete

Rules of sport

Intensity and if fuel provided during (gels, food)

Environment and sweat rates

Pre event/training and Recovery strategies

Length of event

Type of athlete – youth, masters, elite

Training goals - low CHO adaptation, train low

next session

Milk: the new sports and recovery drink

Food First

Approach

Protein needs RDI protein is 0.8-1g/kg/d

Athletes recognised 1.2g/kg/d

Today elite athlete: 1.6g-2.2g/kg/d

63kg = 100g/d to 140g

85kg = 136g/d to 190g

Aim for 8-10g of essential amino acids per meal for elite

Sleep is the longest negative protein balance period of

time – now suggesting 0.5g pre sleep/kg (60g)

Who may benefit from more protein

Vegetarians – quality and quantity (creatine intake)

Elderly 70+ (older more resistance to protein synthesis and

lower intakes)

Periods heavy training

Exercise

& Timing

of

protein

feedings

Milk contains:

Fluid

Carbohydrate (lactose)

Sodium

Chocolate milk has added CHO and

highly appealing flavour profile

Popular

Readily available

Plain or flavoured

Can be added to other foods – porridge,

custard

Presence of a range of ‘diets’ or new eating

behaviour trends

Vegan

Flexitarian (or the new semi

Omnivore)

Sustainable eating

Clean Eating – Unprocessed

food, avoidance of additive

and preservatives

Raw food - some nutrients are

more bioavailable when

cooked

Orthorexia – Healthy eating so healthy it becomes unhealthy

ARFID – Avoidant Restrictive

Food Intake Disorder

FOMO – Fear of Missing Out

Clean Eating:

Flexitarian

ARFID: Avoidant Restrictive Food

Intake Disorder

Previously known: selective eating disorder

A type of eating disorder as well as feeding disorder

o Consumption of certain foods is limited based on:

o food's appearance

o smell, taste, texture,

o brand, presentation, or

o a past negative experience with the food.

Diagnostic and Statistical Manual of Mental Disorder (DSM-5) renamed and broadened the diagnostic criteria

http://www.nzeatingdisordersclinic.co.nz/new-page/

https://www.adolescenthealth.org/SAHM_Main/media/sahm2015/Speaker%2

0Handouts/Wednesday,%20March%2018/K-Katzman_Everything-You-Wanted-

to-Know-About-ARFID.pdf

Supplements

The supplement programme is designed to

(1) minimize the risks of an adverse analytical finding,

(2) provide education to athletes,

(3) support the training environment and athlete performance, and

(4) provide a duty of care which includes:

(a) clinical nutritional support e.g. (nutrient deficiencies e.g. iron),

(b) avoiding adverse reactions (e.g. food allergies) and

(c) undesirable practices (e.g. inappropriate doses)

which could negatively impact health and performance

FMI: See Sunday sessions 8.30 and 9.30

https://hpsnz.org.nz/journal-entries/choosing-dietary-supplements/

Key summary paperOn line courses:

https://www.otago.ac.nz/humannutrition/study/distance-learning/index.html

ACSM

Information & key resources

Dietitians.org.nz – find a local dietitian

Sports Medicine New Zealand

NZ Nutrition Foundation

NZ Heart Foundation

HPSNZ journal Supplements

Performance Nutritionist or Sports Nutritionist (look at qualifications)

ACSM American College of Sports Medicine position papers

Sportsdietitians.com.au

AIS sports nutrition – Australia

Drug Free Sport NZ

NZ Beef and Lamb: Iron handout

Summary Food First

Timing of eating around training

Total Energy matters

Water and/or sports drink

Training and Competition schedule

Training age

Exercise/event intensity

Environment- hot v cold v humid

Glass of milk before bed

Hunger is normal for teens & young

athletes who train hard

Watch for low energy availability

Ask key background

questions

Know the training level and

experience of the athlete

Identify the training age and

level of competition e.g. fun

run to master competition

Monitor iron status

Seek support

Remember