Module 8 Lecture 2 Training Diets, Competition and Recovery Eating Flashcards
What does a well structure training diet do?
Lays the foundation for peak performance
* Eating well during training = higher quality training = enhanced results = stronger performance during competition or game play
What do sound training diets do?
- 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
What matters in terms of diet?
consistency
What are the different athlete plates?
- easy
- moderate
- hard
How does an easy day look?
An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients.
Easy athletes plate
- 1/2 plate vegetables and fruit
- 1/4 whole grains
- 1/4 lean proteins
How does a moderate day look?
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.
moderate athletes plate
- 1/4 lean protein
- > 1/3 whole grains
- > 1/3 vegetables and fruit
How does a hard day look?
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.
Hard athletes plate
- 1/2 grains
- 1/4 vegetables and fruit
- 1/4 lean protein
What day should be your baseline from where you adjust your plate down (easy) or up (hard/race)?
moderate athletes plate
What is the benefit of the athletes plate?
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.
What is a good rule to follow in terms of nutrition?
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
Goal of Pre-Event Eating (Before)
- Begin sport with blood glucose levels that are within the normal range
- Maintain hydration status
problem problem with too much food before a game or training?
performance may suffer:
* Side-stich
* Stomach cramps
* Sluggishness
problem problem with too little food before a game or training?
performance may suffer:
* Hunger
* Lack of energy, especially in the 3rd period or OT
* Sluggishness
Why do stomach cramps happen with too much food, or to close, before a game or training?
What is moving through the GI tract slows down because blood is being diverted to working muscle
composition of Pre-Event Eating
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
timing of pre-event eating
- 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
Appropriate pre-event food choices
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
Where do low and high GI foods work best?
- low GI - pre event
- high GI - during sport and recovery eating
What are the GI categories?
- high: >70
- medium: 56-69
- low: 0-55
Problem with high GI foods pre-event
See a rapid rise in glucose but with onset of exercise it can decrease rapidly to hypoglycemia
Example of pre-event meals (2-4 hours before)
- 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
Lighter Meals (1 to 2 Hours Pre-Event)
- 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
Between Game Eating during tournaments
- 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
Golden Rule of Pre-Event Eating
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
in game eating
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
Why high GI for in game eating?
uptake is fast so it goes straight to the working muscle
When does optimal recovery occur?
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!
Symptoms of chronic fatigue
two or more symptoms = caution
The 4 R’s of Recovery Eating
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
What are some risks for chronic fatigue?
- not getting proper nutrition
- overtraining
- poor recovery
Importance of glycogen replacement during recovery
immediately after replaces glycogen more efficiently
What can CHO be taken with to further maximize glycogen synthesis?
CHO with PRO
Branched-Chain Amino Acids & Recovery
- 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
Hydration and Recovery
- 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)
What is a good recovery food?
chocolate milk
