nutrition

• Nutritional Ergogenic Aids


  Aids that help an athlete's nutrition intake and performance
• Energy expenditure


  The total number of calories used per a day is the sum of the following 3: BMR, TEF, Physical activity
• BMR: Basal Metabolic Rate


  The minimum amount of energy required to sustain essential physiological function at REST
• TEF: Thermal Effect of Food


  Energy required to eat, digest, absorb and use the food taken in
• Physical activity


  On average counts for 30% of your daily calorie intake (yours maybe more!)
• Working out your BMR


  1. Women: 655 + (9.6xweight in Kg) + (1.8 x height in cm) – (4.7 x age in years)

  2. Men: 66 + (13.7 x weight in Kg) + (5 x height in cm) – (6.8 x age in years)
• METs = Metabolic equivalent task


  Calories... The body will typically use: 1kcal per Kg per Hour at rest (same as 3.5ml of O2 per Kg per minute)
• METS – metabolism equivalent task


  • Rest = 1 MET
  • Light exercise = less than 3 METs
  • Moderate exercise = 3-6 METs
  • Vigorous exercise = 6+ MET
• For the average person the composition of their total dietary intake will be 55% carbohydrates, 15% protein, 30% fat
• Energy Balance


  1. If energy intake MATCHES energy expenditure = weight will be maintained

  2. If energy intake is GREATER than energy expenditure = weight will be gained

  3. If energy intake is LOWER than energy expenditure = weight will be lost
• Nutritional Aids (Ergogenic Aids)


  • An Endurance athlete nutrition uptake before the event, during the event and after the event
  • A Weight lifter (Strength / anaerobic athlete) nutrition uptake before the event and after the event
  • Glycogen (Carbohydrate) loading
  • Hydration needs
  • Creatine supplements
  • Caffeine
  • Bicarbonate
  • Nitrates
• The Aerobic athlete: During training


  1. Training 1 hour per day: 5-7g of CHO per kg of body mass

  2. Training 4 hours per day: 10-12g of CHO per kg of body mass
• The Aerobic athlete: Pre-event meal


  1. 3 hours prior to competition: eat a slow digesting CHO meal (Beans on toast and a banana). Containing 1-4g of CHO (ideally low GI)

  2. 1-2 hours prior to competition: a smaller fast-digesting CHO meal (energy bar) to top up glycogen stores.
• The Aerobic athlete: During the competition


  The body can absorb 60-90g of CHO per hour. If your competition lasts more than 1 hour… consume regular small amounts (30-60g) of fast digesting CHO to maintain blood glucose levels. CHO supplements in activities under 45mins have very little benefit.
• The Aerobic athlete: After the competition


  Within 30 minutes of finishing the event, the athlete should consume 1-1.5g per kg of CHO per hour of activity. This should then be repeated every 2 hours for up to 6 hours post event.
• The Anaerobic athlete: During training


  1. 5-6 small meals per day

  2. Up to 30% lean protein (Tuna / Turkey) for muscle repair

  3. Complex CHO's to control blood sugar / release energy slowly / minimise fat storage (oatmeal)

  4. Limited fat intake (which also provides energy) important for hormone production
• The Anaerobic athlete: Pre-training meal


  30-60mins prior to session: white bagel with egg white… fast digesting CHO and protein
• The Anaerobic athlete: Post training meal


  Within 2 hours, fast digesting CHO and protein meal. Why? Replaces lost glycogen and satisfy the need for protein to aid protein synthesis (muscle repair and strength gains)
• Glycogen Loading (Carbohydrate Loading)


  • Type of athlete: endurance performers (marathon runners)
  • Is it legal: Yes
  • Why do it? 50% higher glycogen stores ready for competition day resulting in larger fuel store for aerobic energy production. Therefore, the athlete can continue for longer and/or higher intensity while reducing fatigue.
• How to do Glycogen Loading

  1. Day 1: endurance activity to deplete glycogen stores

  2. Day 2-3: high protein, high fat diet (no CHO's)

  3. Day 4: endurance activity to deplete glycogen stores

  4. Day 5-7: HIGH carbohydrate meals while training is tapered / reduce to resting
• Evaluating the use of Glycogen Loading

  • The benefits:
  • Increased glycogen stores
  • Therefore increasing endurance capacity
  • It will delay the onset of fatigue
  • Athletes can increase their 'time to exhaustion' by up to 30%
  • The risks:
  • Hypoglycaemia in the depletion stage
  • Poor recovery rates in depletion stage
  • Lethargic and irritable in depletion stage
  • Gastro intestinal problems
  • Increase risk of injury
  • Can affect the mental preparation due to a change in pre-competition lead up.
• Hydration


  Losing 2% of body weight on sweat can cause up to a staggering 20% decrease in performance!
• Hydration - why will performance suffer


  • Decreased heart regulation & increase in temperature
  • Increase in blood viscosity (blood thickness)
  • Increased Heart Rate
  • Increase fatigue
  • Decreased cognitive function / skill level
• Types of sports drinks


  • Hypotonic drinks: Drinks contain less than the concentration of glucose found in blood (less than 4% glucose)
  • Isotonic drinks: Drinks that contain equal concentration of glucose to the blood stream (5-8% glucose)
  • Hypertonic drinks: drinks that contain a higher concentration of glucose than the blood stream (approx. 15% glucose)
• Hypotonic drinks


  • Quickly replaces fluids lost
  • Provides a small amount of glucose for energy
  • Used for hydration
• Isotonic drinks


  • Absorbed at the same rate as water
  • Quickly rehydrates athlete
  • Supplies glucose for energy
  • Ideal for middle/long distance runners and games players
• Hypertonic drinks


  • Absorbed at a slower rate than water
  • Used AFTER exercise
  • Used to replenish glycogen replenishment during recovery
  • Can cause dehydration due to VERY HIGH glucose content therefore more water required
  • Ideal for AFTER exercise or alongside isotonic drinks for ULTRA – DISTANCE athletes to meet their substantial energy needs
• Creatine Supplementation


  • Creatine is produced is stored in the body naturally from amino acids (by eating meat)
  • Used to create P-C bonds (we will focus on this in Year 2)
  • Used for high intensity / power athletes (Weight lifters)
  • Most athletes boost their stores using supplement powder
  • Creatine powder can boost P-C stores by up to 50%
• Creatine supplementation: key facts (2)


  • Performance benefits:
  • Increase P-C stores
  • Therefore increasing stores for very high intensity work
  • Increased energy production of ATP due to the increase in P-C stores, therefore reducing the reliance on the glycolytic energy system
  • Increase the intensity and/or duration of training session
  • Therefore can increase maximum and explosive strength
  • The risks involved:
  • Increase in weight gain
  • Increase in water retention
  • Cause muscle cramps
  • Gastrointestinal problems
  • Still unsure on long-term effect son health
• Pharmacological aids


  Used to increase levels of hormones or neural transmitters which are naturally produced by the body. Most are illegal and all are prohibited in and out of competition. If found using these aids athletes are subject to severe penalties, which include lifetime Olympic bans.
• Caffeine


  Caffeine is a STIMULANT used to heighten the Central Nervous System & mobilise fats to prolong energy production
• How much caffeine is needed


  1. 6 cups (3-9mg per kg of body weight) taken ONE hour prior to performance
• Anabolic steroids


  Synthetic hormones that resemble testosterone and increase protein synthesis and muscle growth. They can be taken in tablet, capsule, cream and commonly solution (for injection). PROHIBITED IN AND OUT OF COMPETITION. Easily detected with a urine sample.
• Sports that use anabolic steroids


  • Maximal and explosive strength based sports. Sprinters, throwers, baseball and rugby. Also common in the weight lifting and the body building world.
• Type of athlete that would benefit from caffeine


  Endurance athlete
• Anabolic steroids


  • Increased muscle mass and strength
  • Increased speed of recovery
  • Increased intensity and duration of training
  • Improved performance and more chance of winning
• Benefits of using caffeine to aid performance


  • Increase use of fats as a fuel...
  • Therefore, the athlete can reserve their glycogen stores
  • This will lead to an increase in endurance performance
  • Caffeine causes an increased nervous stimulation
  • Therefore, the athlete will increase their focus and concentration
• Anabolic steroids


  • Irritability, aggression and mood swings
  • Liver damage and potential heart failure
  • Acne and hormonal imbalances
  • Disqualification, bans and fines if detected
• Erythropoietin (EPO)


  A naturally produced hormone that is responsible for producing red blood cells. This can be synthetically made (RhEPO) an injected to increase red blood cell count an oxygen carrying capacity. PROHIBITED IN AND OUT OF COMPETITION. Hard to detect through blood or urine samples as naturally in the body.
• Negative side effect of using caffeine


  • Diuretic effect which could led to dehydration
  • Can cause insomnia and anxiety
  • Some athletes complain of gastrointestinal problems