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

1. 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

2. Performance Triangle Foundation of good eating habits Supplements Nutrient timing around exercise

3. 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.

4. 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

5. 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

6. 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

7. Eating energy dense food replaces the consumption of nutrient dense foods

8. 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

9. 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)

10. Performance Triangle Foundation of good eating habits Supplements Nutrient timing around exercise

11. Carbohydrates are the energy source of choice

12. 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

13. 1 hour 2 hour Not all Carbohydrates are equal High GI Meal Transit Time Low GI Meal Transit Time

14. Carbohydrate Storage Carbohydrate is stored as Glycogen Liver Glycogen Muscle Glycogen Stable blood sugar Fuel for your brain Fuel for exercise Fuel for Exercise

15. 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

16. 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

17. 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

18. 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

19. 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!!

20. training ~3hrs pre event 60-30min Example of a plan of the strategic placing of sports supplements during training

21. 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

22. 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

23. 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

24. Example of a plan of the strategic placing of sports supplements post training