Performance Nutrition for Rowing

Transcription

1 Performance Nutrition for Rowing Alex Popple Performance Nutritionist Questions to Answer Today What nutritional guidelines do you recommend for rower? How does this differ for males vs. females How does this differ for lighties vs. heavies Managing fluid intakes What do you recommend for race day diets? What nutritional considerations should we think about for short-duration travel? 1

2 Energy Balance High Performance Environment 2

3 High Quality Nutrition Fresh Ingredients Whole Foods Complete Diet 3

4 Calculating Exact Requirements Protein+ Carbohydrate+ Fat+ = Daily Nutrition Requirements Protein Grow Foods Building blocks for body Vital for adaptation & recovery Back-up fuel source Amino acids specific roles 4

5 Protein Guidelines Group Protein intake (g/kg/day) Sedentary men and women Elite male endurance athletes 1.6 Moderate-intensity endurance athletes 1.2 Recreational endurance athletes Football, power sports Resistance athletes (early training) Resistance athletes (steady state) Female athletes ~15% lower than male athletes *Each food provides 10 g protein Protein Contents Animal based Foods 2 small eggs 30 g (1.5 slices) reduced fat cheese 70 g cottage cheese 1 cup (250 ml) low-fat milk 35 g lean beef, lamb or pork (cooked weight) 40 g lean chicken (cooked weight) 50 g grilled fish 50 g canned tuna or salmon 200 g reduced fat yoghurt 150 g light fromage frais Plant based Foods 4 slices (120 g) wholemeal bread 3 cups (90 g) wholegrain cereal 2 cups (330 g) cooked pasta 3 cups (400 g) cooked rice 3/4 cup (150 g) lentils or kidney beans 200 g baked beans 120 g tofu 60 g nuts or seeds 300 ml soy milk 100 g soy meat 5

6 Carbohydrate Go Foods Preferred fuel source for body Required for all processes Exercise & immune system Brain & muscles Carbohydrate Guidelines Situation Carbohydrate Targets Required Daily Intake Light Low-intensity or skillbased activities 3-5 g per kg BM Moderate Moderate exercise programme (~1 hr / day) 5-7g per kg BM High Endurance programme (i.e. moderate-to-high intensity exercise of 1-3 hr / fay) 6-10g per kg BM Very High Extreme commitment (i.e. moderate-to-high intensity exercise of >4-5 hr / day) 8-12g per kg BM 6

7 Carbohydrate Contents *Each food provides 50g carbohydrate Wheat biscuit cereal (e.g. Weet Bix) 'Light' breakfast cereal (e.g. Cornflakes) 'Muesli' flake breakfast cereal Bread Bread rolls Pita and lebanese bread Potatoes Sweet potato Corn Rice, boiled Pasta or noodles, boiled 60g (5 biscuits) 60 g (2 cups) 65 g (1-1.5 cups) 100 g (4 slices white or 3 thick wholegrain) 110 g (1 large or 2 medium) 100 g (2 pita) 350 g (1 very large or 3 medium) 350 g (2.5 cups) 300 g (1.2 cups creamed corn or 2 cobs) 180g (1 cup) 200 g (1.3 cups) Fat Stow Foods Essential dietary component Secondary fuel source Body insulator Cell quality and longevity Type of fat!!! 7

8 Fat Rules Aim for naturally-occuring fats Meats, fish, dairy, nuts, plant oils Minimize processed fats Baked goods, processed meats & foods 1g per kg body mass per day Macronutrient Numbers Approximate. Heavy Male (85+kg) Light Male / Heavy Female (70+kg) Light Female (57kg) Protein 1.4 g per kg 120 g per day 100 g per day 80 g per day Carbohydrate 7.5 g per kg 640 g per day 525 g per day 430 g per day Fat 1.1g per kg 95 g per day 80 g per day 65 g per day 8

9 TRAINING SCHEDULE TIME ACTIVITY 7:00 9:00 a.m. 10:00 11:00 a.m. 3:00 5:00 p.m. 6:00 a.m. 2 slices toast with jam 9:00 a.m. 25g Whey protein + 300mL milk + banana 11:00 a.m. Fast Start x 1 1:00 p.m. 1 ham & salad sandwich with yoghurt and apple 2:30 p.m. glass juice, small can creamed rice, banana 5:00 p.m. Fast Start x 1 Dinner: 1 medium steak, 2 cups vegetables, 1.5 cups cooked basmati rice FEMALE Light Weight 9

10 6:00 a.m. 2 cups cereal with 250mL milk + 3 Tbsp mixed berries 9:00 a.m. 25g Whey protein + 300mL water + banana 11:00 a.m. 250mL milk + 50g berries + 3 Tbsp yoghurt + 1 banana + 1 weetbix 1:00 p.m. 50g Beef +2 cups salad wrap + dried fruit 2:30 p.m Toast with honey, 300 ml sports drink 5:00 p.m. Fast Start x 1 Dinner: 100g chicken + 6 small potatoes + vegetables MALE Light Weight 6:00 a.m. 6 x weetbix with 450mL milk 9:00 a.m. 25g Whey protein + 300mL milk + banana 11:00 a.m. 2 cups porridge + 400mL milk + nuts & seeds 2:30 p.m. Crumpet with jam 5:00 p.m. Fast Start x 1 1:00 p.m. 200g chicken + 1 pita + yoghurt + 250mL juice Dinner: 250g mince + 1 ½ cups uncooked pasta + tomato, capsicum and mushroom MALE Heavy Weight 90kg 10

11 Maintaining Hydrated Status Fluid Intake Guidelines Breakfast Training Lunch Training - Dinner Before bed - Rest of day ml fluid total (juice, coffee, milk, water combined) To thirst and Rehydration Strategy (next slide) ml fluid total To thirst and Rehydration Strategy ml fluid total ml fluid total (water, milk, protein shake combined) To thirst 11

12 Rehydration Strategy Weigh before, weigh after session Account for fluids consumed and urine output Change in body mass will mostly be due to fluid 1 kg equals 1 L Drink 1.5 times the amount lost, over the 2 hour recovery period Competition Nutrition 12

13 Different Nutritional Needs?? Types of food don t need to change Requirements depend on volume of racing Timing of food intake is critical for performance Fuelling Racing Why Carbohydrate intake to maximize fuel stores prior / or during races What Cereals, grains, potatoes Fruit & vegetables Fluids How much Large meal 2-4 hours prior Small meal 1 hour prior Fluids & snacks during 13

14 Fuelling Racing Food Examples Large meal 2-4 hours prior Baked potato + sweetcorn Rice + lentils Couscous + peas Pasta + beans Small meal 1 hour prior Cereal + fruit + milk Toast + jams + fruit juice Fluids & snacks during Raro Sports drinks Carbohydrate gels Lollies Dried fruit Cereal bars Ripe bananas Optimizing Recovery Why Replenishing fuel stores for subsequent races Repairing damage muscles What Cereals, grains Dairy Fruits Fluids How much Immediately after exercise 1g per kg CHO + 25 g PRO Large snack / Small meal 14

15 Optimizing Recovery Food Examples Primo, Fast Start, Energize, Up & Go Sandwiches or pasta + ; Meat / chicken / fish / egg / cheese Cereal + milk + yogurt Recovery powders Regatta Recommendations Long day - 08:00-17:00??? Plan ahead Bring what you need Depends on number races Less races, less energy required Frequent, smaller meals High carbohydrate, lower protein Easily digested Regular fluids, small boluses Water, sports drink, fruit teas Coffee and tea 15

16 Regatta Recommendations Breakfast porridge, muesli, toast Fruit juices Race day foods fed every 1-2 hours Cooked pasta, rice, potato salads Sandwiches, bagels, wraps Fruit, dried fruit Cereals bars Sports drinks, carbohydrate gels Dinner Chicken, meat, fish Potato, rice, kumura, couscous Vegetables Supper Hot chocolate and toast Travel Nutrition 16

17 Nutrition Aims Control energy levels Limit glucose fluctuations Minimize travel fatigue Hydration Normal body functions Maintain body composition Over / under eat High quality nutrition standards Still an athlete Journeys are stressful Plan Ahead 17

18 Suitable Travel Foods Snacks Mixed dried fruit Nuts / Seeds / Bars Free fruits Muesli / cereal packs granola bars Rice / oat cakes Sports / protein bars Protein powders Jerky Home baking Meals Wraps / sandwiches with high quality protein Light pasta / rice dishes Sushi Grilled meat / fish with salads Jacket potatoes with high protein fillings Thanks Qs? 18