1. * Choosing Foods Wisely… the Carrier Method * * Adapted from Eat Right to Train Right by Chris Carmichael READ THE FOOD LABELS WHEN SHOPPING!

2. carbohydrate fat Muscle glycogen 350-700 g (~1500 kcal) Energy stores Liver glycogen 100g (415 kcal) Adipose tissue 12,000g (~108,000 kcal) Muscle triglyceride 300 g (~2700kcal)

3. Body Energy Stores of a ~70kg person

4. FAT Utilization of energy during exercise Blood Plasma glucose Plasma FFA 1 2 4 CARBOHYDRATE Adipose tissue IMCL Muscleglycogen Liver glycogen3

5. Every athlete needs a nutrition plan

6. Summary: 3 Major Macronutrients Carbohydrates- fruits, veggies, grains ~7 to 10 g CHO /kg BW /day ~65% Proteins- meat, milk, grains, legumes ~1.2 to 1.7 g PRO /kg BW/day ~15% Fats- fats and oils ~1 to 2 g FAT / kg BW /day ~20%

7. Sport Specific Nutrition Plan: - Endurance -Stop + Go - Resistance - Weight Categories

8. Endurance -Long sustained effort - Aerobic energy + low intensity -High fat metabolism -examples: long distance running, x-country skiing, cycling, swimming

9. Stop and Go -Short and fast bursts of high intensity - Several intervals over long period -examples: football, soccer, basketball, boxing, wrestling

10. Resistance -Powerful or explosive energy - Several intervals over long period -examples: weight training, gymnastics, plyometrics or circuits

11. Weight Dependent Sports -Weight class divisions or performance dependent on weight - Must “make weight” in short period of time -examples: wrestling, boxing, light- weight crew, long distance -Dangerous practices: -Sever dehydration, extreme stress on body, over-heating, death

12. Energy intake and expenditure during the Tour de France Saris et al. Int J Sports Med 10:S26-S31, 1999 32 Cheese- burgers

13. Muscle glycogen status after varying amounts of post-exercise CHO intake Muscle glycogen concentration Costill et al. J Appl Physiol. 31(6), 1971 = 2 hr of exercise at 70%VO 2 max 0 100 200 300 400 500 600 0122436486072 Time (hr) High CHO diet Low CHO diet

14. Interaction of nutrition, sports foods and supplements towards performance Good wholesome foods/eating is the nutritional foundation over-riding an athletes training and development Benefits of using sports foods to refuel and recover from workouts and races A small boost from a few ergogenic aids

15. How acute nutritional recovery may fit into an athletes entire diet 8am 10am noon 2pm 4pm 6pm 8pm 10pm } First 2hrs Acute Recov ~650 kcals Breakfast Lunch Morning Snack Dinner Evening Snack ~25% of total daily energy intake Total daily energy intake: ~3000 to 3500 kcals for 65kg athlete Hard Training 2hrs (sports drink during)

16. Acute recovery for endurance workouts (in the first 2 hrs) Generally, large energy expenditure: Energy expenditure during human movement = ~1kcal / kg / kilometer body weight Major substrates used: Glycogen and intramusclar lipid (IMCL) But PRO important for repair of muscle damage, and synthesis of new proteins. Endurance Phase (when energy expenditure during W/O’s is large Training load is high; importance is recovery) Proposed acute recovery ~1.5g CHO/kg ~0.3g PRO/kg ~0.3g FAT/kg For 65kg = ~ 650kcals CHO= carbohydrate; PRO= protein; FAT= fat;

17. Pre Work-Out and Competition Meal Tips Pre Exercise/Competition Meals Vital! Timing is also very important - 3 to 4 hours before a smaller meal is suitable such as: - whole grain bagel, with peanut butter and jelly, banana, juice and sports drink - 1 to 2 hours before another snack is suggested such as: - bar with 300-500ml of sports drink or juice with crackers, yogurt with nuts and raisins w/ sports drink - Hour before competition : just stick with water

18. Examples of Good Post-Exercise Carbohydrate 1 Litre of sports drink = ~ 66grams 1 Large Potato = ~50grams Lima Beans = ~50grams 10 dried dates = ~50grams English Muffin = ~130grams 1 cup of rice = ~50grams 2/3 cup of raisins = ~75grams

19. Case Study: European Footballer Give an example of what he/she should eat on this training day: 8:00 – wake up 9:00 – 20 min warm up on bike or run + 1hr of weight training and plyometrics 13:00-14:00 – nap 15:00-17:30 – Team Training: 15 min warm up + stretching, 1hr drills/skills/plays, 30 min scrimmage, 30 min rehab (massage, ice) 22:00 - sleep 1)Type of fuel/macronutrient 2)Example of real or sport food