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Introduction to Sports Nutrition

Introduction to Sports Nutrition. Mark Mc Manus DUBLIN GAA GPO MC NUTRITION FUELING GAELIC GAMES. Objectives. To look at the benefits of good nutrition Information on supplements available and relevent to GAA Discuss issues around the taking of sports supplements.

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Introduction to Sports Nutrition

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  1. Introduction to Sports Nutrition Mark Mc Manus DUBLIN GAA GPO MC NUTRITION FUELING GAELIC GAMES

  2. Objectives To look at the benefits of good nutrition Information on supplements available and relevent to GAA Discuss issues around the taking of sports supplements

  3. Where was information sourced? International Society of Sports Nutrition (I.S.S.N) Professor Don Mac Laren (Team G.B) Sharmain Davis (Welsh Rugby Team Nutritionist) David Mc Conkey (SDSC and Team Ryano MMA)

  4. What will be covered: Section 1 Nutrition for Field Based Team Games Characteristics of field based team sports Nutrition Consideration Balanced diet/healthy eating Hydration/Alcohol-Effects Good Practice Vs Common Mistakes

  5. What will be covered: Section 2 : Use of Sports Supplements Section 3: Commonly asked questions

  6. Characteristics of Field Based Team Games 60/70 minute game : 2 halves. Limited chance to take fluid/carbs Elapsed time (increase fluid/carb depletion) Intermittent sport High intensity, explosive sprints Repeated bouts – quick recovery needed Movement dynamics – need for high power : weight ratio No. of games and period between matches Chance to recoverbetween activity limited For this reason nutrition is extremely important

  7. Nutrition considerations: Physique Issues Maintaining lean mass, low body fat Training Issues Adequate fuelling – successive training/games Adequate rehydration Consuming adequate protein to match training goals Competition Pre-match During After

  8. Importance of good Nutrition Quality nutrition is a key factor in sports performance Provides body with energy Supports immune system Helps maintain good health Can aid performance during training and competition Balanced diet has all nutrients in adequate amounts

  9. A Balanced Diet: Carbohydrate (4kcal.gm) 55-60%carbohydrate Body's preferred energy source Two types : simpleandcomplex (burst…sustained) Simple and complex have their place 6-10g/kg per day – depends on training level/duration Good Sources : Low – Med GI Cauliflower , Berries , Apples , Bananas , Peaches , Salads , Broccoli , Carrots

  10. A Balanced Diet: Protein (4kcal.gm) 10-35% protein Building block for muscle and tissue repair Increases feeling of fullness Aids recovery Athletes : more protein than inactive individuals 1.2g-1.8g/kg per day – Intake post training ideal

  11. A Balanced Diet: Fat (9kcal.gm) 15-25% fat for athletes Concentrated form of energy but not always best Good fats help transport fat soluble vit (A,D,E,K) Different fats: Sat and trans - bad…..meat fat , whole dairy , biscuits fried food…raise cholesterol Polyunsaturated – good – fish, nuts, seeds,omega 3+6 Monounsaturated – good - most nuts,eggs,olive/sunflower oils

  12. 5 – 6 Small Meals a Day How to lower Glycemic/insulin response : therefore regulate blood sugar levels : preventing “crash” Combination of Protein,Complex Carbs ,Good Fats and High fibre Regular smaller meals Simple carb = insulin = low blood sugar + storage mechanism(Fat)

  13. Fluids Hydration starts days before match/2-3hrs out 500ml Dehydration of 3% can affect performance and health Speed ↓ 8% Concentration ↓ 8% Strength ↓ 10% VO2max ↓10-20% Blood thickens Weigh yourself : gauge what you need Urine colour chart

  14. Q: how does Alcohol affect sports performance ? Decreases performance level: Slower reaction/response Decrease : hand-eye : accuracy and balance : grip , jump , run Weakens pumping force of heart Impaired temp regulation Faster fatigue and dehydration Significantly reduced aerobic performance Increased health risks in hot environments

  15. Q : Give Examples of Good Practice Enough fluids Enough sleep Take rest as seriously as training Regular meals Low-Med GI/complex carbs most of the time Reduce high fat dairy Protein in every meal Protein last thing at night

  16. Common mistakes: Skipping breakfast Not enough fruit,veg and oily fish Eating large portions Cooking skills Poor competition meals Glycemic Index ??? GI = how much/fast a food raises blood sugar level “Fat doesnt make you fat...calories make you fat”

  17. Supplements Why Sports Supplements ? Support nutrition needs of active people Quality nutrition helps repair damage Diet must meet demand put on the body Convenience is a big factor Make up for deficiency–activity increases need for nutrients Can help recovery speed Allows increased exercise load Supplements DO NOT make up for bad diet

  18. Q : What is the No.1 sports supplement ? Proteins:Fast – egg,whey (regarded as best) Medium– chicken,fish,meat Slow–casein Shakes:Help meet protein needs Facilitate recovery and muscle adaptation Reduce muscle breakdown Maintain lean mass *Average protein shake 24g = breast of chicken

  19. Carbs: Low...Medium...High GI (Low-Med is ideal) Energy drinks/gels: (activity 1 hour or more) Can be used immediatelybefore /during/after exercise May help carb reserves (if low) Ensure supply of glucose to working muscles Delay depletion of stored glucose Some contain : Electrolytes - can improve hydration Caffeine – shown to help endurance (events 5 mins +) can increase alertness and heart rate *DMAA/1,3-dimethylamylamine, methylhexanamine Geranium Extract....BANNED SUBSTANCE !!!

  20. Recovery supplements : Most are Carb/Protein drinks ( 2:1 or 3:1 ratio ) Aid fast muscle repair and carbrefueling Lessen muscle soreness Helps body to adapt to greater loads Restore electrolytes Best taken within 20-30 mins

  21. What is your knowledge on Creatine ? The ISSN summarizes their findings on Creatine as follows: 1. The most effective nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass. 2. Not only safe,possibly beneficial in regard to preventing injury by decreasing the production of lactic acid 3. There is no scientific evidence that short/long term use has any detrimental effects on healthy individuals. 4. Use in young athletes (16+) is acceptable and may provide a safe alternative to potential use of anabolic drugs. 5. The most extensively studied nutritional supplement

  22. Creatine. The quickest method of increasing creatine stores appears to be : 0.3 grams/kg/ day of creatine for at least 3 days (100kg=30g) 3-5 g/day thereafter to maintain elevated stores. Smaller amounts (e.g. 2-3 g/d) will increase stores in 3-4 wks approx However , performance effects of this method are of a lesser degree. Note : Natural compound contained in muscle (NOT A DRUG!) Steak and coloured fish are naturally abundent in creatine

  23. “Weight gain” products: Can aid with: muscle mass,power,strength Can contain : Protein/Carbs/Fats/Vit/Min/Creatine/Antioxidants High in calories “Weight loss” productscan aid weight loss with a good diet May contain : Thermogenic:can increase the heat in the body **can increase heart rate** CLA: blocks fat uptake increases speed of fat burning decreases fat stores Be sure all the above are from quality sources

  24. “All in one”shakes These can contain a blend of : Protein,Carbs (low,med,high GI) Healthy fats,Creatine and Vitamins Normally in optimum ratios which can be very convenient “Joint care”products These tend to contain : Glucosamine : Helps keep cartilage from breaking down Reduces joint pain and inflammation Chondroitin : Provides resistance of cartilage to compression Draws fluid into cartilage Cysteine : Antioxidant-can reduce joint inflamation

  25. Fats: Fish oils/omega 3 Essential fatty acids Can help cholesterol levels Healthy heart,circulation and joints Omega 3 : 500mg-1000mg/day OR 2-4 portions of fish a week, one of them oily. Multi Vit/Min: If lacking certain vit/min Thorough examination diet vital. Some will just be excreted Some stored in fatty tissue,can lead to toxic levels If you have a good diet you don`t need these !

  26. Common questions: What/when should I consume? 1. Pre :4-3 hrs meal : carbs = low GI (brown) protein = white meat/fish fats = nuts 90-30m snack : carbs = fruit/oats protein = egg/shake 150mls isotonic drink 30mins and 150mls just before ensures hydration/adequate carb reserve.

  27. 2. During :hydration very important - frequent isotonic gels/drinks (6-8% carbs) 3. Post :within 30 mins: carbs = high GI (white,iso drinks) protein = 10-20g...shake 3:1 ratio ideal aggressive recovery 4. During injury : maybe cut portion size...basics still apply can increase protein to aid muscle recovery 5. Fluids : how much ? Weigh yourself...! Urine colour Start in the days before the match 2-3hrs out 500ml

  28. 6. Carb loading: “Deprive/strip down to remove glycogen , then over saturate...” No need for GAA players due to intense schedules/lack of time. Only time may be an end of season final. Trial run is advised before trying. Best to keep levels constant and steady. Maybe 2-3 days : 200-300 g/d extra carbs . This has been shown to increase stores prior to match.

  29. 7. Effects of high sugar diet !!! Increased insulin can cause low blood sugar levels...”CRASH” Can turn on fat storing mechanisms Type 2 diabetes,weightgain,increasecholesterol,heart disease 8. Should diet/use of supplements change during the year? POOR NUTRITION...CAN LEAD TO...POOR PERFORMANCE

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