VOLUME #123 / AUGUST 2014 · Musclemania Fitness Universe Weekend, Miami, Florida, in June 2014. I knew I was working with a potential champion (perfect scenario); I just needed to

1-2. THE JOURNEY TO THE STAGE: PETA HOOD, ACCREDITED SPORTS DIETITIAN

3. GETTING TO KNOW YOU HOLLY FRAIL, ALISON WALSH, ACCREDITED SPORTS DIETITIAN

4.MEMBERS IN THE MEDIA

5. SUPPLEMENTS UNDER THE MICROSCOPE: PROBIOTICS, ALISON PATTERSON, ADVANCED SPORTS DIETITIAN

6. BOOK REVIEW: ALISON WALSH, ACCREDITED SPORTS DIETITIAN

7-8. SDA UPDATE

www.sportsdietitians.com.au

VOLUME #123 / AUGUST 2014



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THE JOURNEY TO THE STAGE

An Accredited Sports Dietitian’s account of supporting a novice figure competitor to achieving her dream of being crowned Musclemania Ms Figure Universe Pro, in Miami, Florida, June 2014

The journey to the stage for a figure competitor is an extremely tough one, no matter which way you look at it. It takes incredible dedication, meticulous planning and preparation, hours of training, posing, refining tan application, and making the right choice in hair and makeup, high heels and bikini. This is something that I have come to learn a great deal about over the past three years. And it’s been an enormous professional journey.One factor that makes the sport of body building unique is the emphasis on physique and physical appearance for success. In sports dietetic terms, the correlation between body composition and performance in this sport is as tight as it’s ever going to get. The physique requirements for an INBA Figure International category competitor are: “Muscular and toned figure. However... excessive mass will take away from the overall muscular toned physique ... A reasonable level of body fat showing separations between major muscle groups (eg. biceps to triceps) [but] without visible striations in the muscle groups.” In addition, for symmetry and proportion: “No body part should stand out from the rest, train a complete package. There should be an even flow through the body, and equal development between all muscle groups.” But wait, there’s more! Participants are judged on stage presence, specifically “confidence”, execution of quarter turns and figure walk, skin tone, make-up, suit selection, and overall presentation. In summary: a symmetrical, well-built physique, with visible muscularity, a level of leanness which emphasises this, amazing skin, perfect posing, a well-practised and confident walk, and incredible stage presence. No mean feat. With this is mind, it could be considered odd, intimidating, challenging, counter-intuitive, or perhaps even ethically controversial for an Accredited Practising Dietitian or Accredited Sports Dietitian to become involved with supporting this pursuit for the “perfect physique” - to support an individual with achieving their goal (representing a large chunk of their self-worth, identity and focus for an extended period of time), which weighs so heavily on physical appearance.

My background consists of six years consulting with athletes as an Accredited Sports Dietitian, extensive experience working in a weight management clinic, ISAK Level 1 accreditation, research experience in appetite and eating behaviour, and university training as an Exercise Physiologist. My personal background included participation in competitive sport, and recreational gym-based training, and the desire to make a difference. I remember vividly the day that Tammie Sarkozy first attended my clinic. A part-time personal trainer and full-time administration assistant, with the goal of competing in a sports model competition in 12 weeks’ time. Her diet history revealed she was eating from the five food groups, albeit within the limitation of the “O group blood-type diet” recently prescribed by a naturopath for energy levels (dairy-free, wheat-free, and other restrictions); nil alcohol; “protein shakes after training”; BCAA supplements; one green tea and one coffee (no milk or sugar) per day; and “treats” such as Cold Rock Ice cream or cake “once every two weeks”. She had a very focused approach to food, but a seemingly healthy one. Her training (6 days per week) included her own program 4 times a week (2 x resistance training - hypertrophy; 2 x week cardio (sprints or Muay Thai) + resistance training; and 2 x week Personal Training (resistance training - strength, 70-95% 1RM). Her weight was stable at 54 kg. Tammie was initially slightly guarded in her approach to me, but I could see that she was very intelligent, extremely focussed on her goals, and eager to learn. Instead of being intimidated or offended, I pursued the goal of educating her about the essentials in sports nutrition to achieve her goals. She embraced my recommendations wholeheartedly, but felt most comfortable continuing to adopt some of the blood-type diet restrictions. My first skin fold assessment on her was 69.2 mm (sum of 8) and an estimated 12.5% body fat (Yuhasz equation), so we set some realistic goals and time frames for the necessary physique changes. Right before competition number one, repeat skin fold measurements came back at 58.4 mm , and an estimated 11.0% body fat; weight 52.9 kg; flexed arm girth almost unchanged. Tammie had commenced green tea extract supplementation during this time, seemingly with good effect. The decision was made to compete in the category of figure rather than sports model; a testimony to Tammie’s physique. She placed first in the Novice Physique category at the INBA State Titles, and 3rd in Figure International that day, an amazing achievement for her first competition. She backed it up two weeks later (extremely challenging in the sport of body building) to place 1st in the ANB Novice Figure at the Queensland State Titles.

Peta Hood, Accredited Sports Dietitian



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Our discussion around competition time encompassed topics such as hydration and salt intake; avoiding foods renowned for causing abdominal bloating; tips for preventing constipation and optimising bowel health; and tricks for maintaining alertness when feeling low - enter carbohydrate mouth washes and ice-blocks. Tammie hit 46.9 mm (an estimated 9.8% body fat); weight 51.7 kg (mildly dehydrated); flexed arm girth almost unchanged, before ANB State Titles.Over the next two years, we consulted regularly, and Tammie won more competitions. My education and successful negotiation resulted in: the reintroduction of dairy products; evidence-supported trials of nutritional supplements including pre-workout formulas, MCTs, and creatine (monohydrate); and how to make protein pancakes more exciting (and nutritious), amongst other things. At one point, we decided it would be beneficial to add the support of an experienced sports psychologist to our team (to address some competition anxiety that Tammie was experiencing, and to add another perspective to my strategies and suggestions for maintaining a healthy relationship with food). In October 2012, with a lead-in that included heavy lifting and our first real attempt at a structured and periodised “bulking” nutrition plan, Tammie took out the title of Australian Overall Figure Champion at the INBA Nationals. After some time off to enjoy her training, and transition to full-time work as a Personal Trainer, Tammie set her sights on making her Pro debut at the Musclemania Fitness Universe Weekend, Miami, Florida, in June 2014. I knew I was working with a potential champion (perfect scenario); I just needed to come up with the right formula.We recommenced consultations ten months out. Diet and exercise prescription was heavily periodised, and the results from our “bulking” phase (approximately eight months duration) were incredible. We starting around 2200kcal daily, and became increasingly more aggressive in our approach thereafter. Weight gain was approximately 10 kg during her competition preparation break (training and sensible eating continued) and bulking phases combined. Estimated percentage body fat fluctuated by no more than 6% (combined DXA and skin fold readings) and gains were estimated to be comprised of approximately 70% lean mass. We were very happy. Whilst I learned more about German Volume Training (GVT), Tammie thrashed it out in the powerlifting gym. Official stage preparation for Florida began 16 weeks out from hopping on the plane. For those new to the sport of body-building, I would describe this phase as a combination of “refining” physique (gradual tightening up of training and diet) followed by true “cutting” (strict).

Enter discussions about managing constipation (FODMAPs 101), low energy and mood (fortunately minimised), and appetite (particularly in week one of cutting as her body was doing what it needed to). She was enjoying food from all the five food groups up until a few days prior to her comp. Meanwhile the perfect bikini was being made by custom order.I set my alarm for 4:00am on the morning of Sunday June 29th, 2014, to watch her category via live stream on my computer. I swear I felt every single breath she took during posing (perfectly) on that stage. She was full of confidence, professionalism and poise. Her physique was utter perfection. It came time for the winners to be announced. I was shaking, nervous, and feeling incredibly proud. Not third, not second... Nailed it! Ms Figure Universe Pro, the best on the planet, and the first Aussie to hold this title. I cried. I sobbed uncontrollably, in fact. And my face soon hurt from smiling so hard. She did It!! That somewhat shy and incredibly hard-working PT from Brisbane had not only achieved her dream, she nailed it with a combined judges’ score of 99/100 (almost unheard of ). Photo shoots, a celebratory drink or two, and an amazing holiday-week were to follow for Tammie. She is an absolute professional; a delight to work with. I got very lucky. Tammie has now introduced some training “for fun” (cross fit), and is enjoying a gradual transition to a more lenient eating plan, with my ongoing support. The next goal has been set - Figure Universe Pro, Las Vegas, November 2015, and I’m excited to be on board for the journey. Watch this space!

In summary, I think there were a number of things, as a practitioner, that worked well during this journey; in particular my attention to detail (natural tendency to take note of cause and effect), my perceptive nature, and my knowledge of exercise physiology. My advice to other Accredited Sports Dietitians? Don’t be scared of what you don’t know, instead be willing to ask the right questions, and try things! Do your research; put a time frame on your plan; and monitor the outcome/s. More knowledge about your client (and the demands of their sport) = better prescription = better results. We can make a difference; we do have what it takes. There is an opportunity for Accredited Sports Dietitians to be involved in the sport of body building – and our role is a very important (and incredibly rewarding) one.

Editor’s note: Please note that due to space reasons, what you have just read is a shorter version of the full original article. I encourage you to read the full version if interested by clicking here. http://www.sportsdietitians.com.au/resources/upload/files/The%20Journey%20to%20The%20Stage_LONG_FINAL_Peta%20Hood.pdf



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In the previous five editions of FUEL, we have featured interviews with Dr Helen O’Connor, Karen Inge, Lorna Garden, Dr Liz Broad, and Glenn Cardwell, five of the founding members of SDA. In this edition, we have the pleasure of meeting Holly Frail from sunny Queensland!

Holly Frail is a Fellow of Sports Dietitians Australia and was an inaugural board member of SDA. Holly lives in Brisbane with her husband Paul.

1. When did you first become involved with SDA and why?

Like many of the other originals, I started as a member of SNIG getting together at SMA conferences to network (professionally and socially!). At the time I was one of the few dietitians from Queensland working in sport so felt a bit isolated and just lapped up the shared information and ideas. I was a bit of a minor player in the original board group, mostly throwing in a few thoughts here and there and, when we really moved forward, being responsible for co-ordinating the state representatives to ensure our membership base grew. Some of the strategic planning meetings put me way out of my comfort zone, but it was a great feeling of accomplishment when it all came to fruition.

2. How have you seen SDA change over the years?

I remember there being concern initially when the original group started to step back from executive positions, unsure as to how successfully we had paved the way to the future. Now I am blown away by the growth and excellence in so many areas that form the current SDA.

3. What do you think is unique about SDA?

I think we are, as a group, great at sharing our knowledge, and inviting and mentoring members of all levels of experience to be included and to be as excited about sports nutrition as we are. I particularly noticed when attending conferences overseas in the early years that sports dietitians in Australia seemed to be more in touch with the practical side of sports nutrition, and the ability to work with a huge range of different types and levels of athletes – not just the elite. As Glenn mentioned, there was nothing anywhere in the world like SDA. We were and still are unique.

4. What are your qualifications?

After my BSc at UQ I originally did honours in microbiology, while trying to decide if and where I wanted to pursue dietetics. I decided lab work was not my thing (hence my fear of research!) so studied my Grad Dip at QUT (then QIT). Plus when first working I went back and completed part of a Human Movement degree at UQ to enhance my ex physiology and sports science knowledge. That’s also where I picked up many of my first sports contacts.

5. What does your work involve?

These days I see mostly individuals as part of our private practice (Eat Smart Nutrition Consultants), both athletes (elite, social and junior) and the general public. I stepped back from work with teams and athlete education to get more hours of my life back. I still work with Women’s Water polo at the QAS and have been continuously involved with that sport for about 20 years. My previous sports consultancies included the Brisbane Broncos for 23 years, Queensland and Australian Rugby union for 11 years, and various athletes from pretty much every sport you could name. I think Helen O’Connor has just overtaken me in years working continuously with one football team!

6. What does your work involve?I just can’t pick one! It would be between the Women’s water polo gold medal at the 2000 Olympics (the first time a women’s competition was included), the Broncos six Grand final wins, and the Wallabies two Rugby World Cup wins – all of which I was lucky enough to be in the stands to watch, and possibly had a beverage or two at the team celebrations afterwards. Also the gratitude and recognition shown by athletes when they feel you’ve contributed to their performance. The others would be the launch of SDA and being made a Fellow.

7. What do you like doing when you are not working?

As you have already heard from Lorna in her interview…we seriously love surfing! In fact we welcome other members to our sub group…Surfing Dietitians Australia. Paul and I plan to move to the Sunshine Coast in the second half of next year to do as much of it as we can. I’m a beach girl at heart coming originally from the Gold Coast, so anything in or near the water is my thing. I’m still playing basketball but have retired from water polo. We also of course love to travel and I make a dang good margarita!

GETTING TO KNOW YOU – HOLLY FRAILBy Alison Walsh, Accredited Sports Dietitian



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MEMBERS IN THE MEDIAMore drug education needed to curb junior sports doping - http://www.canberratimes.com.au/act-news/more-drug-education-needed-to-curb-junior-sports-doping-20140709-zt1f5.html

Battered Australian Diamonds netball team use space boots at Commonwealth Games - http://www.dailytelegraph.com.au/sport/common-wealth-games/battered-australian-diamonds-netball-team-use-space-boots-at-commonwealth-games/story-fnntmmqx-1227005676043?nk=c6b6b32043316fa32154d207caaf1252

After a break last month for our mid-year quiz, we’re back in to our monthly review series of supplements. This month we’re going to take a look at probiotics.

What are probiotics?

Probiotics are live microorganisms that have been shown to have beneficial effects on intestinal health and immune function. The most common strains of commercially available probiotics are lactobacillus acidophilis and bifidobacterium bifidum – found in foods such as yoghurt and YakultTM as well as specialised supplements.

Probiotics and performance

Although not directly related to performance outcomes, probiotics have been found to be beneficial in reducing frequency and severity of illness, thereby avoiding athletes needing to miss substantial blocks of training. A recent Cochrane review reports that prophylactic supplementation of probiotics is beneficial in preventing acute upper respiratory tract infections. Other research has found favourable reductions in the number of symptom days and symptom severity of respiratory tract infections in athletes.

Athletes that may benefit from probiotic supplementation

Athletes with a prior history of recurrent illness (particularly upper respiratory tract infections) – especially during heavy training, travel or competition periods

Recommended dosing strategy

Although there is no definitive recommendation for the dose of probiotic supplementation in athletes, studies have shown that most athletes will safely tolerate dosages of two billion bacteria per day – although some athletes may benefit from a staggered increase in dosage over one to two weeks to minimise any gastrointestinal side effects.

For those athletes looking for a non-tablet source of probiotics, research by Gleeson et al (2011) found favourable benefits, mainly reduced frequency of upper respiratory tract infections, in athletes consuming a daily dose of YakultTM over a 16 week winter training period.

SUPPLEMENTS UNDER THE MICROSCOPEPROBIOTICS By Alison Patterson (nee Garth), Advanced Sports Dietitian

Importantly, prophylactic supplementation must commence at least 14 days prior to travel, competition or elevated training loads, to allow for colonisation of gut bacteria.

Potential side effects

Some athletes may experience mild symptoms such as increased gas or stool changes in the initial phase of supplementation (this is due to the changing gut microflora). These symptoms can be minimised by introducing probiotics gradually into the diet over a period of one to two weeks.

Literature worth a read

Hao Q et al. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database of Systematic Reviews 2011, Issue 9. Art. No.: CD006895. DOI: 10.1002/14651858.CD006895.pub2

West N et al. Lactobacillus fermentum (PCC®) supplementation and gastrointestinal and respiratory-tract illness symptoms: a randomised control trial in athlete. Nutrition Journal. 2011; 10:30

Gleeson M, Bishop NC, Oliveira M & Tauler P. Daily probiotic’s (Lactobacillus casei Shirota) reduction of infection incidence in athletes. Int J Sport Nutr Exerc Metab. 2011 Feb; 21(1): 55-64

Cox A et al. Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes. Br J Sports Med. 2010; 44:222-226

www.sportsdietitians.com.au5

Title: Sports Nutrition for Paralympic Athletes Edited by: Elizabeth Broad

CRC Press 2014 ISBN: 9781466507562 Hardback – 266pp RRP £63.99(SDA members can order this text through http://www.crcpress.com/)

It’s always an absolute pleasure and privilege to review a sports nutrition book by an Aussie sports dietitian and in this case, this book has been edited by Dr Liz Broad, SDA Fellow. In the June edition of FUEL, we interviewed Liz on her experiences of helping to set up SDA, and what work she is engaged in at present. Liz has not only edited this book, she has also written several chapters, whilst enlisting the help of other Australian and international experts in the field such as Louise Burke, Gary Slater, and Nanna Meyer just to name a few.

Liz acknowledges from the start that this is not a book that covers vast amounts of sports nutrition basics nor details. What it does impart though is a plethora of the most up-to-date information on working in sports nutrition with para-athletes with an impairment.

This book is divided into fourteen chapters. Whilst the first chapter is an introduction to the text (and includes a very interesting discussion on from “rehabilitation to high performance”), the second is entitled “Sports for individuals with an impairment”. Amongst other reasons for reading it, this is the chapter to help the reader understand classifications talked about in the Paralympics, based on the ability of each athlete (and how their disability impacts on their ability to perform that sport). Chapter Three, “Principles of Sports Nutrition”, discusses training and competition nutrition, and while the chapter provides general sports nutrition information that most of us are familiar with, it also backs this up with how to interpret this for athletes with an impairment. Chapters Four to Seven inclusive cover topics including spinal cord injuries, cerebral palsy and acquired brain injuries, amputees, and les autres (“the others” – eg. Dwarfism, severe burns, Friedreich’s ataxia and muscular dystrophies, multiple sclerosis, poliomyelitis, severe arthritis and athrogryposis and osteogenesis imperfecta). These chapters delve into topics like gastric emptying, fibre intake, symptoms, specific nutrition issues, chronic medical issue, and thermoregulation, to name just a few. This information is crucial to building an understanding of how the athlete’s impairment impacts their health and nutrition requirements, and how sports nutrition can be made as relevant as possible to each individual.


BOOK REVIEW – BY ALISON WALSHBy Alison Walsh, Accredited Sports Dietitian


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Chapter Nine focuses on athletes with intellectual impairments such as Down Syndrome, Autism and Asperger Syndrome, and a discussion on Phenylketonuira. This chapter brought me back to the July 2013 issue of FUEL where we heard from accredited sports dietitian Colleen Condon who is the Health Promotion Clinical Director of the Special Olympics Australia (SOA) movement (www.specialolympics.com.au). Quite a few of our members have generously volunteered their time to help athletes through SOA and this chapter would have been worth its weight in gold to assist their understanding. Like previous chapters, this chapter discusses how specific impairments impact health and sporting performance. Chapters Ten to Fourteen discuss medical issues, pharmacology and nutrient interactions, use of supplements, assessing body composition, and practical sports nutrition issues. The final chapter gives a nice summary and talks about future directions.In sum, the text is an excellent example of how we, as trained sports dietitians, can put our medical and clinical knowledge into play in a challenging but very rewarding field of sports nutrition. We need to understand the medical situation and limitations faced by these courageous, inspiring athletes, and assist them to be the best athletes they can be through excellent sports nutrition. Thanks Liz, for giving us this unique opportunity to learn from your wealth of experience.Discount code : GKN14 valid until 31/12/2014 to use at http://www.crcpress.com/


SDA HQ UPDATE

MARKETINGIn the April issue of FUEL, we outlined some of our recent marketing activities which are showcasing our amazing members as well as raising the profile of the sports nutrition industry. These efforts are targeted at the committed athlete (we’ve estimated there could be approximately 1.4 million of them) and highlight the importance of a great nutrition plan and the role you play in their sports performance. We figure more engagement with committed athletes, about the benefits of good sports nutrition, leads to more sports nutrition consultations for our members. An important way we do this is to share your stories of success – we know you’re working with some incredible athletes who are dedicated to achieving success. Your practical examples of how you guide, advise and support your athlete’s nutrition plan offer great insights for other athletes (and dietitians) – and that’s why we’re always on the lookout for stories. If you have one to share, do let us know. Because sharing is caring and who doesn’t love a good story!

POSITION STATEMENT MEDIA LAUNCHIt’s officially ‘launched’ - our Position Statement on Sports Nutrition for the Adolescent Athlete. We were delighted to (finally) showcase, to the world, this unique set of recommendations to support 12 to 18 year old athletes achieve sporting success while growing into their bodies. Assoc Prof Ben Desbrow, lead researcher at Griffith Health Institute, and Alan McCubbin, SDA President, were on hand for official duties. We also had three up and coming athletes (Bea, Zac and Gabby from Maribyrnong Secondary College); their AccSD Ola Luczak; Susan Sawyer, Director of Adolescent Health at the Royal Childrens’ Hospital Melbourne; and Dineamic catering join us to make the event a great success.Media coverage was strong across radio, print and television with a snippet airing on ABC News on 14 July. Our sincere thanks to Chriss and Laeta at Soda Communications for their tireless work behind the scenes to get media traction; Albert Park College as host venue; Ola and her athletes; and Georgie and Marie for their great planning and execution of the launch. It was another high quality SDA event.The full paper will be published in the IJSNEM in October, and is currently ‘in press’ however, you can check out the full article on our website http://www.sportsdietitians.com.au/content/445/MembersInformation/.


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MEMBERSHIP CATEGORIES & WHAT THEY MEANDid you know that we have a membership category for those dietitian members who are on our career pathway to becoming accredited? Here at HQ, we call you Provisional Sports Dietitians (ProvSD) because you’ve attended our 4-day Sports Nutrition Course (or on our interest list) and are logging activities in your CDP profile. By recognizing you as provisional, we can be more tailored in the opportunities and events we direct your way, as we’re keen to support you on your journey to becoming accredited.A great summary of each membership level and its criteria appears under Career Development in the Members section of the website - http://www.sportsdietitians.com.au/cdp/

CONSCIOUS CAPITALISM SUMMIT The narrative around business today is neither happy nor positive. In fact, trust and credibility of politics and business is heading south. Results of the 2013 Gallup survey, State of the Global Workplace: Employee Engagement Insights for Business Leaders Worldwide, found only 13% of the worldwide workforce is engaged at work - that means they are emotionally invested in and focused on creating value for their organizations every day. In Australia we faired a little better at 24% but what’s more alarming is 60% of our workforce is not engaged (!) – people just going to work, doing their job and going home. And when you think how much time we spend at work, that’s quite sad. This survey was cited a number of times during a thought provoking Conscious Capitalism summit entitled Liberating the Heroic Spirit of Business. This was held in Sydney in June, and I was fortunate to attend.

Conscious Capitalism challenges business leaders to re-think why their organisations exist and to acknowledge their companies’ roles in the interdependent global marketplace. Four tenets underpin this thinking – higher purpose, stakeholder engagement, conscious culture and conscious leadership. You can learn more at http://www.consciouscapitalism.org.au.

In essence the day was about contemplating if a business can be built on love and care, rather than fear and stress; could we measure the success of a business based on the impact it has on people’s lives; and can businesses have a purpose higher than profit and a culture that’s rich in values people buy into. Listening to the MD/CEOs of Aesop, Swisse, Whole Kids Foods, Bank MECU, and Red Balloon, who shared their company’s success in these areas, I’d say the answer to these questions is yes!

So how does this apply to SDA? For the final session, we were ask to reflect on how we can bring the beliefs of conscious capitalism to our organisations, with questions like “What is the higher purpose and values of our business and team? Who are our most important stakeholders and how do I better understand their needs? As a leader, do I influence up and across with wisdom and courage? And how can we make a ‘forever’ culture part of our business?”



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My responses included wanting to share these insights with you; taking more notice of the movements we make towards a goal and be more specific with feedback; have more conversations with members and listen to your challenges; and enhance our recruitment (staff and Board) practices with questions that elicit an individual’s values to ensure they’ll align with SDAs…..just to name a few. My legacy at SDA is to be that “I did things differently for the benefit of many” - MelStay well

Team SDA – Mel, Georgie, Marie & Ali



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CONTACT USPlease contact us at [email protected] for any of the following:

• Comments and feedback • Change of contact details • Enquiries regarding membership

POSTAL ADDRESS: Sports Dietitians Australia Sports House Level 2, 375 Albert Road South Melbourne, VIC 3206

Phone: +61 3 9926 1336 Fax: +61 3 9926 1338

Website: www.sportsdietitians.com.au

Documents

VOLUME #123 / AUGUST 2014 · Musclemania Fitness Universe Weekend, Miami, Florida, in June 2014. I knew I was working with a potential champion (perfect scenario); I just needed to