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Performance Nutrition
Presented By: Laura Anderson
Acrobat and Combat Sport Dietitian
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!!!