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How do I survive “that” training session And ….. win the race. Christel Dunshea-Mooij Health & Sports Nutritionist NZ Registered Nutritionist MSc Nutrition ( Hons ) christeld@nzasni.org.nz christel@nikkihartnutrition.co.nz. Performance Triangle. Foundation of good eating habits.

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how do i survive that training session and win the race

How do I survive “that” training session And ….. win the race

Christel Dunshea-Mooij

Health & Sports Nutritionist

NZ Registered Nutritionist

MSc Nutrition (Hons)

christeld@nzasni.org.nz

christel@nikkihartnutrition.co.nz

slide2

Performance Triangle

Foundation of good eating habits

Supplements

Nutrient timing around exercise

slide3

Foundation of good eating habits

  • Each meal is opportunity to provide variety of macro and micro nutrients to ensure optimal health and performance
  • Create meals that deliver satiety (fullness) for minimal caloric cost.
  • Replace nutrients that are depleted from training.
slide4

Lunch and dinner rules

1. Low GI carbohydrate

2. Lean protein

3. 4 Salad fillings

4. Thin scrape Low fat spread

Lunch Rules

1. Low GI Bread type base (small serving eg: two slices of wholemeal bread)

2. 50-100 g Protein

3. 4 salad fillings

4. Thin scrape Low fat spread/flavouring

Dinner Rules

1. Low Fat source of Protein (70-100g)

2. 1-2 cooked cup of Low GI Carbohydrate.

3. 4 Vegetables fillings – making sure Veges are the majority of your plate

4. Low fat sauce/flavouring

slide5

Take care with upsizing

Serving sizes may be rather large.

  • 1 big cookie has same energy as 9 chocolate chippie biscuits!!!

These foods are not recovery foods

slide6

An athlete needs snacks

  • Snack foods provide range of nutrients
    • Fruit
    • Milk / yoghurt / milk drinks / lf cheese
    • Bread based (e.g. sandwiches, fruit breads)
    • Scones or Muffins
  • Replace energy dense snacks for nutrient dense snacks
slide8
Small fries 2 tsp fat vs large fries 6 tsp fat
  • Small soft drink 10 tsp sugar vs large soft drink 16 tsp sugar.

Take care with upsizing

slide9

Be aware where the fat is hiding

  • 40g bar chocolate 12g fat
  • 1x croissant 23g
  • 50g bag of chips 18g (7000 steps)
  • 1x meat pie 24g
  • 1x sausage roll 23g
  • 1 small hamburger + reg. fries 28g (7 tsp)
  • 1x battered fish + chips 63g (16 tsp)
slide10

Performance Triangle

Foundation of good eating habits

Supplements

Nutrient timing around exercise

slide12

Carbohydrate Rating System: Glycaemic Index (GI)

High G.I Foods

Fast Energy

High G.I

Low G.I Foods

Slow Release Energy

Low G.I

slide13

1 hour

2 hour

Not all Carbohydrates are equal

High GI Meal Transit Time

Low GI Meal Transit Time

slide14

Carbohydrate Storage

Carbohydrate is stored as Glycogen

Liver Glycogen

Muscle Glycogen

Stable blood sugar

Fuel for your brain

Fuel for exercise

Fuel for Exercise

slide15

training

~3hrs pre event

60-30min

Carbohydrate Before Exercise

Ideally 3 hours prior to training.

Due to timing of the training session this is normally 1 hour prior to morning training Before Competition

  • Meal replenishes Liver Glycogen and stabalises blood sugar for pending exercise (ideally low GI)
  • The optimal carbohydrate content of a pre-exercise meal is 1-2 grams CHO/kg
slide16

Examples of 3 hour pre - event meals

Aim for circa 140g CHO 3hrs pre exercise

1 cup Muesli – 25g

1 cup Yoghurt – 49g

2 slices bread – 40g

1 cup Apple Juice – 28g

Total: 142g

1 cup oats – 50g

2 cups low fat milk – 27g

1 banana – 31g

1 cup Apple Juice – 28g

Total: 136g

1 slices multi grain bread – 17g

1 cup baked beans – 46 g

1 cup Yoghurt – 49 g

1 cup Apple Juice – 28g

Total: 140g

2 cup pasta (cooked) with tomato based sauce – 90g

Mixed vege – 40g

70 g Lean meat – 0g

Total: 130g

slide17

Competition

~3hrs pre event

60-30min

Carbohydrate Before Exercise

60-30mins Before Competition

Low GI Snack slowly increases Blood Glucose

Low GI meal + protein/fat based *spread will:

Stop RAPIDrise in Blood Sugar

Stop RAPID rise in blood Insulin

slide18

Examples of 1 hour pre - event meals

  • Slice of wholegrain toast with peanut butter
  • Couple of vita wheat crackers with cottage cheese
  • Twist bar or other baked fruit bars
  • Banana
  • Creamed rice
  • Sustagen meal replacement
  • Pottle of yoghurt
  • Really small serve of low GI breakfast cereal (e.g. special K) made with lf milk
slide19

training

~3hrs pre event

60-30min

Carbohydrate During Exercise

Must consume High GICHO during exercise

Delay High GIconsumption for 30mins because:

Blood Glucose already high from

~3hrs pre event

60-30min

Aim for 30-60g High GICHO per hour

Intake during rowing is practically restricted to the breaks in the session, due to the need to keep the hands on the sculls or oars!!

slide20

training

~3hrs pre event

60-30min

Example of a plan of the strategic placing of sports supplements during training

slide21

Recovery Post Exercise?

Athletes who ingest 1-2 g CHO / kg body weight within 30 minutes after exercise experience a greater rate of muscle glycogen re-synthesis compared to when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin at that time

slide22

Post Exercise Glycogen Restoration

Scenario 1:

Consume Low GI CHO 30-45mins Post Exercise

Low G.I CHO

1 hour

6 hours

Liver stores

12 hours

24 hours

Muscle stores

36 hours

48 hours

slide23

Post Exercise Glycogen Restoration

Scenario 2:

Consume High G.I CHO within 30sec of last hard effort

High G.I CHO

Less than 1 hour

Liver stores

Muscle stores