Module 8 Lecture 2 Training Diets, Competition and Recovery Eating

Question 1

What does a well structure training diet do?

Answer 1

Lays the foundation for peak performance
* Eating well during training = higher quality training = enhanced results = stronger performance during competition or game play

Question 2

What do sound training diets do?

Answer 2

• Provide adequate energy (calories) and all essential nutrients
• Are balanced - No one food or food group is over or under emphasized
• Targeted to the individual athlete to maximize performance

Question 3

What matters in terms of diet?

Answer 3

consistency

Question 4

What are the different athlete plates?

Answer 4

• easy
• moderate
• hard

Question 5

How does an easy day look?

Answer 5

An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients.

Question 6

Easy athletes plate

Answer 6

• 1/2 plate vegetables and fruit
• 1/4 whole grains
• 1/4 lean proteins

Question 7

How does a moderate day look?

Answer 7

A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance or strength in the other.

Question 8

moderate athletes plate

Answer 8

• 1/4 lean protein
• > 1/3 whole grains
• > 1/3 vegetables and fruit

Question 9

How does a hard day look?

Answer 9

A hard day contains at least 2 workouts that are relatively hard or involve competition. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event or tournament day.

Question 10

Hard athletes plate

Answer 10

• 1/2 grains
• 1/4 vegetables and fruit
• 1/4 lean protein

Question 11

What day should be your baseline from where you adjust your plate down (easy) or up (hard/race)?

Answer 11

moderate athletes plate

Question 12

What is the benefit of the athletes plate?

Answer 12

The Athlete’s Plate is widely used by Sport Dietitians because it is flexible to a range of foodways, easy-to- understand, and adaptable to different levels of training.

Question 13

What is a good rule to follow in terms of nutrition?

Answer 13

80/20 rule
* following the athletes plate about 80% of time
* 20% bumper
* More closely followed though probably better results but dont want to put them in a box

Question 14

Goal of Pre-Event Eating (Before)

Answer 14

1. Begin sport with blood glucose levels that are within the normal range
2. Maintain hydration status

Question 15

problem problem with too much food before a game or training?

Answer 15

performance may suffer:
* Side-stich
* Stomach cramps
* Sluggishness

Question 16

problem problem with too little food before a game or training?

Answer 16

performance may suffer:
* Hunger
* Lack of energy, especially in the 3rd period or OT
* Sluggishness

Question 17

Why do stomach cramps happen with too much food, or to close, before a game or training?

Answer 17

What is moving through the GI tract slows down because blood is being diverted to working muscle

Question 18

composition of Pre-Event Eating

Answer 18

Foods need to be out of the stomach before the start of competition as undigested food is not a source of fuel or metabolic substrates
* Foods that are high in fat, protein, salt, or sugar as well as large portion sizes can be a problem
* Tolerance can vary significantly from athlete to athlete
* Trial and error
* Keep a training log or diary

Question 19

timing of pre-event eating

Answer 19

• Eating 2 to 4 hours prior to the event usually allows adequate time to clear the stomach
• A Pre-Event (small) snack could be consumed 1 hour before the event based on athlete tolerance

Question 20

Appropriate pre-event food choices

Answer 20

Choose a meal that has at least 1 Grain Product + 1 Milk and Alternatives + 1 Vegetable/Fruit
* high in CHO
* low in fat
* moderate in protein
* low in salt and sugar
* provide water or other fluids
* no alcohol

Question 21

Where do low and high GI foods work best?

Answer 21

• low GI - pre event
• high GI - during sport and recovery eating

Question 22

What are the GI categories?

Answer 22

• high: >70
• medium: 56-69
• low: 0-55

Question 23

Problem with high GI foods pre-event

Answer 23

See a rapid rise in glucose but with onset of exercise it can decrease rapidly to hypoglycemia

Question 24

Example of pre-event meals (2-4 hours before)

Answer 24

• Soup or salad + pasta with meat sauce + grilled chicken or fish + fresh fruit
• Grilled chicken + stir-fried or steamed vegetables + rice + fresh fruit
• Grilled salmon + steamed potatoes + steamed vegetables + fresh fruit
• Sandwiches (made with turkey, chicken, salmon, whole wheat bread, tomatoes, lettuce, peppers, cucumbers) + soup + yogurt + fresh fruit

Question 25

Lighter Meals (1 to 2 Hours Pre-Event)

Answer 25

• Fruit smoothies made with yogurt, fruit and protein powder ◦ Cereal + low fat milk + fruit
• Sports bars or cereal bars + juice or fruit
• Yogurt parfait (yogurt + cereal + fruit) + water
• Soup + dinner roll + fruit

Question 26

Between Game Eating during tournaments

Answer 26

• Smoothies (made with yogurt, ice, fruit/vegetables)
• String cheese
• Cottage cheese or yogurt
• Chocolate milk
• Apples filled with natural peanut butter
• Animal crackers
• Dry cereal
• Whole grain crackers
• Plain (hard) granola bars
• Water

Question 27

Golden Rule of Pre-Event Eating

Answer 27

Never, ever eat or drink something on a game day that you haven’t already tested in training and that you know agrees with you!
* Breakfast ideas
* Sport drinks
* Gels
* Bars

Question 28

in game eating

Answer 28

Sport >1 Hour eat high GI glucose for top-up 30-60 g/hr
* Sport Drink: Gatorade, Powerade
* Sport Gels
* Sport Bars
* Granola Bars
* Sesame Snaps
* Dried Fruit

Question 29

Why high GI for in game eating?

Answer 29

uptake is fast so it goes straight to the working muscle

Question 30

When does optimal recovery occur?

Answer 30

Starts 15-30 minutes after intense activity and during this time the body is “primed” to absorb carbohydrate and protein.
* The recovery process extends 24 hours after activity!

Question 31

Symptoms of chronic fatigue

Answer 31

two or more symptoms = caution

Question 32

The 4 R’s of Recovery Eating

Answer 32

CHO + PRO + fluid in the first 15 min
* rehydrate to prevent dehydration
* replenish glycogen stores with CHO-rich foods
* repair and regenerate muscle tissue with with high-quality protein sources
* reinforce your immune system with nutrient dense foods

Question 33

What are some risks for chronic fatigue?

Answer 33

• not getting proper nutrition
• overtraining
• poor recovery

Question 34

Importance of glycogen replacement during recovery

Answer 34

immediately after replaces glycogen more efficiently

Question 35

What can CHO be taken with to further maximize glycogen synthesis?

Answer 35

CHO with PRO

Question 36

Branched-Chain Amino Acids & Recovery

Answer 36

• Branched-chain amino acids (BCAA) are an essential amino acid (EAA) that play an important role in muscle metabolism
• BCAA, especially leucine are necessary for stimulation of molecular signaling that lead to muscle protein synthesis and breakdown
• BUT ingestion of BCAA without co-ingestion of a source of the other EAA will not stimulate a maximal muscle protein synthesis response
• BCAA supplements should not be used to reduce exercise-induced muscle damage or stimulate muscle protein synthesis

Question 37

Hydration and Recovery

Answer 37

• Athletes should aim to drink fluids throughout the day to recover from a training session and start their next session hydrated
• Foods with high water content (i.e.: watermelon, soups, etc.) contribute to meeting daily hydration needs
• Consuming a beverage with sodium, or eating salty foods, can help retain fluid if athletes have an issue with hydration
• While not a perfect technique, checking urine color can be an indication of hydration (aim for a light, lemonade color)

Question 38

What is a good recovery food?

Answer 38

chocolate milk