SPORTS NUTRITION SEMINAR – DAVE BOX

 

THE EQUATION IS SIMPLE : WHAT YOU PUT IN, YOU GET OUT –FACT!!!

 

Exercise degrades the body

 

Good nutrition and supplementation = repair and recovery

 

Body Must Have :

1)      Protein – to rebuild muscle

2)      Carbohydrates – to burn fat

3)      Essential Fatty Acids – heart and supple joints

4)      Vitamins/ Minerals/Water – Electrolyte balance

5)      Anti-Oxidants- combat free radicals produced by exercise

 

BENEFITS OF OPTIMUM NUTRITION

  • Stamina
  • Energy/Power
  • Mental Toughness/Concentration
  • Agility/Supple Joints
  • Faster Repair & Recovery Time
  • Less Injury & Illness

 

BENEFITS OF SPORTS SUPPLEMENTS COVER 4 AREAS

1)      Increased tolerance for the type or magnitude of the activity

2)      General energy

3)      The ability to recover more effectively

4)      Enhancement of the normal physiological scope of the human body

 

  • muscle building agents
  • energy providers
  • botanical energisers
  • additional supplements

 

 

 

 

 

 

 

 

 

 

 

 

 

COMPONENTS OF GOOD SPORTS NUTRITI

Phases include: FUELLING, HYDRATING, REFUELLING, REPAIRING, RECOVERY

 

FUELLING

1hr  before- liquid form

fuel tanks loaded – glucose

2 fuel tanks – carbs & fats

fat burns in the flame of carbs, you cannot burn fat when carbs run out.

Carbs converted into the body & stored as muscle glycogen.

 

HYDRATING

before/during/after

crucial electrolyte balance – every 15 minutes during exercise.

minerals,vitamins,water

 

REFUELLING

restore glycogen

30 min window (this is the only opportunity you have so use it!!!)

muscles most receptive towards being refilled now

 

REPAIRING

long term damage

protein 1& half – 2 hours / rebuild. High quality protein assists muscle cells to repair themselves. Every activity in life damages muscle cells.

 

RECOVERY

benefit =injury ratio, will be reduced with supplementation

lactic acid removal, through warm down and anti oxidants into the system.

increase glycogen re-synthesis, energy rises

reduce muscle tiredness, together with protein

anti oxidants/free radicals (athletes breathe in more oxygen than a non-active person- more carbon dioxide)

 

10 STEP SUGGESTIONS TO FOLLOW:

 

1)                  Your body is very similar to a car; it needs fuel to function effectively

2)                  The most effective way to fuel up your body is with energy-rich nutrients

3)                  Recharge your battery

4)                  Tap into your reserve fuel tank for extended bouts of physical activity

5)                  Hydrate,hydrate and re-hydrate

6)                  Protein is key to muscle maintenance and growth

7)                  Proteins vs. Carbohydrates

8)                  Maximising your fuelling and refuelling efforts

9)                  Reducing recovery time

10)              Use supplementation to your advantage

 

 

WORD ON GI = KEY IS SEROTONIN

 

Carbs converted to blood sugar (1-100)

  • High Index = fast rise in blood sugar – stored as fat

 

 

Crash = Lethargy (eat more)

  • Low Index + slow release – burns body fat

 

 

Sustained energy (ideal for athletes)

  • Fructose based not sucrose –how important is this?

The lower the index the better!!!!!

 

 

FURTHER MOOTING POINTS ON SPORTS NUTRITION

 

1)      THE IMMUNE SYSTEM

Most important weapon in fight against disease. Thymus is the major gland of IS and only IS can cure disease, so nutrients are superior to drugs to strengthen IS.  We as athletes are vulnerable as the IS can be weakened by heavy training and junk food.  Highly trained athletes at peak often have weak IS

2)      CAFFEINE FACT

Small amounts of natural caffeine helps exercise, but large amounts of processed caffeine is bad for the body. Chemical caffeine releases hormone to take water out of the cells. Each 1% of dehydration decreases performance by 8%.

3)      CREATINE ISSUE

Creatine is made up of amino acids (natural in diet) comes from food and gets delivered to the blood stream and skeletal muscles.  Taking 20 grams of creatine in powdered form is the equivalent of eating 10 kilos of raw streak. Trend is against taking creatine now as  John Quinn (coached Australian Olympic Sprints and ex national rugby performance director) complained of increased incidence of injuries particular in Achilles, hip and patella tendons. Also found that we excrete salt & water could affect renal probs. French & Irish rugby unions advise against it , Arsene Wenger of Arsenal has banned use of it, together with USA baseball and International Cycling Union.

4)      SUGAR DRINKS SOLD AS ENERGY/SPORTS DRINKS

Avoid carbonated drinks = system does not respond well to carbon dioxide-slow absorption.  Sugar (refined) is unhealthy. Sugar triggers a hormonal response which releases insulin. This stores sugar and body is put into storage mode at a time when body needs to be in release mode. Sugar slows hydration of the cells/muscles which need re-hydrating. Finally large proportion of carbs do not get into the liver or muscles to store as glycogen.

 

 

 

CONCLUSION –BASIC PROGRAMME SUMMARY

 

  • Your need to fuel the body 20-30 mins before exercise by taking in short term fuel –carbohydrate and protein, ideally in a drink form.
  • Dehydration is the biggest single problem in sport. If you wait until you are thirsty its too late, so get used to drinking water every 15 mins. If it is very hot or you are in heavy training then drink even more
  • Refuel every hour and when you finish ensure you drink carbohydrate and protein WITHIN 30 MINUTES. You may not feel like eating or drinking but the body has a window of half an hour during which time refuelling is most efficient. Don’t delay!!!
  • Repairing the muscles and recovering quickly is obviously beneficial so ensure you take good quality protein within 2 hours (max) of finishing. In order to complete the recovery process take anti oxidant nutrients to reduce damaging effects of free radicals created by exercising.