Donabate Portrane Tennis Club Nutrition for Sport and Exercise - PowerPoint Presentation

Donabate Portrane Tennis Club Nutrition for Sport and Exercise 27/04/2019

Nutrition for Sport and Exercise 27/04/2019 2 Aim: To help maximise an athlete’s ability to train and perform. Improve performance Reduce risk of injury and illnessEnsure the best recovery post-exercise/training.Training nutrition should focus on a combination of lean Proteins for muscle repair and recovery, with nutrient dense Carbohydrate appropriately timed for fuel. In addition fruit, veg, nuts, seeds and wholegrains provide minerals and vitamins along with healthy fats.

Carbohydrate27/04/2019 3 Main role is energy provision for brain, CNS and muscleStored in muscles and liver as glycogen As glycogen depletes output diminishes. Keep stores topped up and boost oxidation during exerciseStarchy carbs: Wholegrain-fibre, B vitamins, Iron, Calcium, Folic acid.Fruit and milk: Fructose and LactoseHigh sugar food and drinks: limit-excess calories and tooth decay

Estimated Carbohydrate needs Duration of Exercise session:3-5 hours/week5-7 hours/week1-2 hours/day2+ hours/day Rec intake per kg /day : 4-5g CHO5-6g CHO6-8g CHO8-10g CHO27/04/20194

Carbohydrate needs 27/04/20195 Example: 67kg female who plays tennis 3 or 4 times a week.Requirement of 4-5g CHO per kg per day=270g CHOMedium plate of pasta-80g CHO 3 slices of bread- 60g CHO 2x fruit- 20 to 30g CHO Medium Bowl of Cereal- 20g CHO Milk 400mls- 20g CHO Large potato- 30g CHOTotal 240g plus misc.

Protein 27/04/20196 Eating protein prior to exercise increases muscle protein synthesis and enhances structural changes in tendons and bones. Eating protein after exercise is N.B. to build new muscle tissue and repair damaged tissue.Improved muscle recoveryIncreased muscle strength and lean body massIncreased muscle performanceRequirements: 0.8-1g/kg/day.For strength and endurance athletes: 1.2-1.7g/kg/day. Regular gym goer-may need slightly higher protein requirements than the sedentary. Use Food

Protein Requirements 27/04/20197 Example: 75kg male needs 0.8g-1g/kg=60-75g Protein Chicken breast medium-40g Protein 5oz steak-35g Protein Small can tuna (100g)-25g ProteinBaked beans 225g tin- 9g ProteinNuts 1oz-5 g Protein2 Eggs-14g Protein120g pot of yoghurt-7g Protein200mls of milk-7g ProteinHBV

Fat27/04/2019 8 A rich energy source but Carbohydrate has advantages-better efficiency and energy for muscle contraction. Reduce saturated fats and substitute mono and polyunsaturated fats instead.

Pre-workout meals 27/04/20199 Pre-exercise meal should be high in Carbohydrate and low in fat, 2-3hours before exercising eg : Porridge with low fat milk and fruit Wholegrain breakfast cereal with low fat milk, fruit juice 2 slices wholegrain toast with peanut butter and fruit juice 2 slices wholegrain toast with Scrambled/ poached eggs and tomatoBaked potato with tuna and saladChicken and salad sandwich: bread, wrap, pittaChilli with veg and brown riceStir-fry with noodles, meat and veg.Beans on toast.

Pre-Workout meals cont’d27/04/2019 10 If you want a quick snack before workout eat it 1 hour before:Yoghurt with fruit Nuts/seeds with dried fruit Fruit smoothie -low fat milk.Oatcakes with peanut butter.Slice of malt loaf.Cereal bar

Post workout Nutrition 27/04/201911 Refuel, Repair, Rehydrate Glycogen stores are used and proteins in muscles get damaged. Recovery meals should contain Carbohydrate and Protein.1.1-1.5g CHO/kg within 30-60 minutes20-30g HBV ProteinRecovery meals:Tuna, Turkey (2-3ozs) sandwich/Wraps with salad/veggiesSmoothie- greek yoghurt, 200mls milk, mixed berries,Porridge with 200 mls milk with seeds and fruitPitta bread with hummous, nut butters and yoghurt. Large baked potato with beans and grated cheese Drinks

Post-workout cont’d 27/04/201912 Recovery Snack:Large glass of milk (300mls)with banana Yogurt drink with fruit Milk/flavoured milk with cereal bar Milk plus 2 pancakes Tub of muller rice with bananaChicken sandwichDrinks

Hydration 27/04/201913 Dehydration affects both physical and mental performancePre-exercise: Start well-hydrated: 1.5 to 2 litres over the 24hours before a session . 200-400mls 30-60 minutes before. During and after exercise : Replace fluid losses and keeping cool. Individual differences. Develop a plan based on own sweat losses. Replace 150% of any weight lost within 4-6 hours. Regular weights.For example: 1 kg weight lost=1500ml fluid to replace.

Hydration 27/04/201914 What to drink? Low to moderate intensity exercise for one hour-use water. Moderate to high intensity, prolonged exercise-use isotonic sports drinks, homemade sports drink. Isotonic sports drinks contain sugar-therefore limit consumption to hard training /competition and large sweat losses

Hydration Recipe 1 Isotonic:500ml fruit juice500 mls water 1 g/pinch of saltRecipe 2 Isotonic:200mls fruit squash or cordial800mls water1g salt 27/04/2019 15

Hydration Hypotonic: small amounts of CHO: 2-5g per 100mls. Lucozade Hydro active, Energise sport low calorieIsotonic : 5-8g CHO per 100mls. Gatorade, Powerade, Lucozade SportHypertonic: high CHO content->8g CHO per 100mls-for refuelling rather than rehydration. Most sports drinks are moderately isotonic 27/04/2019 16

Sports Supplements Manufacturing, labelling and marketing is poorly regulated.Do not use in under 18’s: Young athletes should aim to meet energy and protein needs from planned and timed meals and snacks .Creatine: Used as an energy source in muscle phosphocreatine energy pathway for high intensity bursts of activityEvidence: Safe and effective in adults when used in correct dosage and combined with strength training programme. Concerns: Weight gain, GI discomfort, little work on longterm effects. Creatine in Tennis-limited studies-no ergogenic benefit but studies needed to look at effect of muscle growth on ball speed27/04/201917

Sports Supplements Caffeine: Has been shown to enhance exercise performance and help feelings of fatigue.Dose: 1-3mg Caffeine per kg.Concerns: Anxiety, sleep disturbances, increased heart rateNot for < 18sCaffeine and Tennis: Few studies-outcomes are mixed. Some evidence that dose of 3 mg per kg can help during prolonged match play. 27/04/2019 18

Sports Supplements Whey protein: popular due to amino acid content (Leucine) for muscle protein synthesis.Evidence supports use in adults as part of muscle hypertrophy program Not for use in under 18sRange of food products with added protein-bars, milks, yoghurts. Look at cost implications.Adding protein in food form to meals/snacks can help muscle growth and recovery-provision of other nutrients also 27/04/2019 19

Recommended Reading www.indi.iewww.ndc.iewww.safefood.euwww.irishrugby.ie Dietitians of Canada 2016, the Academy of Nutrition and of Dietetics and American College of Sports Nutrition- Position Paper on Nutrition and Athletic Performance.Nutrition for Tennis: Journal of Sports Science and Medicine 2013 June. 27/04/2019 20

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