Nutrient Timing for Peak Performance The Right Food, The Right Time, The Right Result What is Nutrient Timing??? Nutrient timing is a strategic approach as to how much, what and when to eat before, during and after training or competing to maximize effects of training It’s a system of working the composition of your food selection, the portions and the timing of intake of your food so that it does the absolute most it possibly can to help your performance. Benefits of Nutrient Timing Maximize energy and stamina Preserve mental acuity Promotes recovery for next workout Reduce muscle soreness Support muscle repair/diminish muscle breakdown Maintain immunity Sustain hydration Reduce risk of injury What are your patterns of eating like in a day? Do you eat breakfast? Do you eat lunch every day? What do you snack on? When? What do you have for dinner? Do you refrigerator surf until bedtime (or until you pass out- whichever comes first)? Energy Systems used in Sports Sport/Event % Anaerobic % Aerobic 100 m dash 100 % 0% Golf Swing 95 % 5% Soccer 80 % 20% Basketball 80 % 20% 2 mile run 20 % 80 % 5 K run 10 % 90 % Tennis 70 % 30 % Gymnastics 95 % 5% Boxing 50 % 50% 200 m swim 50% 50% Can you name 5 Carbohydrate sources??? Carbohydrate SOURCES Fruits, vegetables, grains (rice. Oats, wheat, breads, and cereals, legumes (beans), milk and yogurt, sweets. DIGESTION & ABSORPTION All carbohydrates are broken down into single sugars for absorption If muscles do not need fuel immediately, glucose will be stored in the form of glycogen in muscle tissue. Carbohydrate Before Exercise WHY? Spares use of muscle glycogen in endurance, stop and go, and power sports Runners lasted 12.8% longer with a pre-exercise carbohydrate beverage (1 g/kg/bw) 15 minutes prior Tomakidis (2008) 35 g carb before and at the half during a soccer match resulted in a 39 % greater sparing of muscle glycogen Leatt & Jacobs Carbohydrate Before Exercise The amount depends upon how far in advance it is eaten The closer to exercise, the smaller the amount and easier to digest 2 hours 1 hour 15-30 min immediately Up to 75 g Up to 50 g Up to 25 g Up to 15 g 1 c fruit yogurt + 1 Small bowl of 2 fig bars 1 slice bread c apple juice cereal (low fiber) + skim milk ½ cup applesauce 8 oz. sports drink 4 oz. cinnamon raisin bagel Small box raisins + Handful pretzels 1 rice cake 8 oz. sports drink Clif bar and 8oz. Medium banana 6 jelly beans Cranberry juice Mini bagel & jam ½ sports gel Carbohydrate after Exercise Recovery refuels and restores used energy, and aids in the repair of muscle tissue after training/competition. Recovery Nutrition is most important: 1. Training hard on a daily basis 2. Athletes have more than one competition or workout in a day 3. After a major event or competition When recovery time is limited (2-a-days or tournaments) eat as soon as possible Glycogen storing enzymes are at their peak immediately after exercise, and begin to dissipae over the next 2 hours. Glycogen is replaced at the rate of 5-7% per hour, so it could take up to 20 hours to fully restock depleted muscles. Carbohydrate after exercise: Recovery Recovery snack should be consumed as soon as possible (within 30 min.) Athletes should repeat in 2 hours or consume equal carb at the next meal. Body weight 110 125 155 170 lbs kg 50 57 70 77 Carb (g) 35-75 40-86 45-96 49-105 Recovery Foods Food Item Serving Size Carbohydrate (g) Protein (g) Orange juice 16 oz. 60 0 Bagel Large (4 oz) 60 8 Chocolate milk 16 oz. 52 16 Yogurt 10 oz. 44 10 Smoothie Clif bar 1 45 10 PB & J 1 45 12 sandwich Cereal & milk 1 cup each. 42 11 Banana Medium 23 0 Can you name 4 foods that are good sources of Protein??? Protein Sources Meat, fish, poultry, milk, yogurt, cheese, eggs, soy foods, legumes, nuts and seeds Functions Repair muscle and other tissue throughouts the body Create red blood cells Form hormones and enzymes Create antibodies Important for growth from birth through adolescence Digestions Proteins are digested more slowly than carbohydrates Broken down into amino acids Protein Timing Will it help performance? Could it hurt performance What is the best time for muscle building or repair? Endurance/ Stop & Go Sports •Before •Protein stays in the stomach longer and has potential to interfere with performance in sports where stomach is jostled….like running. During •Although it may help reduce soreness and prevent muscle tissue breakdown, it doesn’t improve speed or time to fatigue After •Redices muscle soreness; may help with reducing muscle tissue breakdown •More practical to recommend protein intake AFTER training. How much protein do you need??? Most athletes need 1.2-1.8 g/kg Which athletes fall into the higher level category? 1. Novice athletes 2. Heavy endurance (burn protein for energy) 3. Heavy weight training FAT There is a difference between Dietary Fat Body Fat FAT Dietary fat is necessary for healthy hormonal levels, adequate calories, nutrient absorption, bone health and much more. Diets too high or too low in fat are counter-productive for most athletes FAT continued… Monounsaturated fats and Polyunsaturated Omega-3: Healthier fats Olive and canola oils, nuts and nut butters, avocados, salmon, sardines… Polyunsaturated Omega-6: Heart healthy, but could cause inflammatory in excessive amounts Corn oil, seeds, seed oils Saturated Fats: Less healthy High fat meets, 2% and whole dairy Cause inflammation and high cholesterol levels Fats and Timing Fat burning and exercise During running and training, fat along with carb are burned for fuel Since fat remains in the stomach longer than any other nutrient, it has the potential to impair performance if eaten too close to training or competing Large amounts of high fat foods should be avoided for endurance athletes Summary What you eat, when you eat, and how much you eat affects how you feel, how you recover, and how you perform.
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