Workshop on Nutrition and Hydration for Senior Teams

Workshop on Nutrition and Hydration for senior teams.

Anthony Begley Derry Gaa 02/02/12

Content:

Hydration

Healthy Diet

Carbohydrates/ before and after training

Protein/ before and after training

Sample match day eating plan

Snacks on the run HYDRATION

Did you know that a 2% decrease in body weight (1kg for 50kg person) can cause a 20% decrease in performance.

Both physical and mental performance deteriorates in states of dehydration:

 Impaired aerobic capacity  Reduced concentration and decision making  Slower reaction times  Higher heart rate  Impaired judgement

How to monitor dehydration:

 Weigh yourself before and after training, with only shorts on, subtract the difference in both weights. This is the amount of water you lost during training.  Check the colour of your urine. The darker the colour the more dehydrated you are. The closer to clear colour the more hydrated you are.

Thirst is the first sign of dehydration.

If you get to the point of being thirsty, you have already lost at least one percent of your body’s fluids and are already putting your body at risk.

It is essential that you are always keeping those fluids moving in your body, pumping energy to your cells so that you can perform.

Tips on how much to drink every day:

 Average 2 – 3 litres per non training  Average 2 - 4 litres on training days.  Consume 600 - 800ml per hr after training. Hydration & Energy replacement:

 The body finds it difficult to hydrate fully just on water during exercise.  Sports Drinks are ideal around training.  Make your own drink with some natural fruit juice and water (1:3 ratio)  A tiny pinch of Sodium/salt helps the body absorb more fluid during exercise

Making your own sports drinks 40-80g sugar or glucose 500ml fruit juice. 200ml fruit squash/cordial. powder. 500ml water 800ml water 1 litre water 1g salt. 1g salt. 1g salt. Everyday Nutrition Rules for Players  Eat 3 – 5 meals per day, including a good breakfast.  Drink 2 – 3 litres of water each day.  Consume more fish and vegetables.  Consume Low GI Carbs outside of Training and High GI Carbs around Training.  Consume Protein Foods with all meals.  Consume Healthy Fats with all meals except around workouts.  Avoid foods that sugar or sweetener listed among the top three ingredients  Keep healthy things on hand if you need to snack between meals  Don’t get your “fuel” from the same place your car does.  Break the Rules once in a while. Follow a Protein 20%, Fat 25%, Carbs 55% ratio. Example of training day eating plan

Breakfast (7- 8am) Carbs. Porridge, Fibre Cereal, Water Pick one from each. W’meal Bread, Fruit, Yogurt. Fruit Juice Protein. Eggs, Nuts, Fish, Tea Beans. Cottage cheese, Fats. Avocado, Eggs, Cheese, Plain Nuts, Fish Oils. Snack (10 -11am) Protein & Carbs Water Plain Nuts & Fruit/ Tuna & pasta/ Chicken & salad Lunch (12-1pm) Carbs. Pasta, Rice, Potatoes, Water Pick one from each. Bread, Fruit, Yogurt Fruit Juice Protein. Chicken, Fish, Meat, Tea Eggs, Nuts. Fats. Olive oil. Cheese, Eggs, Fish, Nuts. Pre – Session Snack (4 -5pm) Protein & High GI/Fast carb Water Post – Session food (7 -9pm) (1:3) ratio of Protein & High 800ml GI/Fast carb Water & Juice *See 50g Carb/20g Protein Sports Drink chart *See High GI Carb Chart Post session meal (8 – 10pm) Carbs Water Protein Fruit Juice How much Carbs should you take? Level of training Carb requirements g/kg of body weight/day Light – less then 1 hour/day 4 - 5g Light – moderate 1 – 2hrs/day 5 – 6g Moderate 2 – 3 hrs/day 6 – 7g Calculate your Daily Protein requirements 1.4 – 1.8 g per Kg body weight. Follow a Protein 20%, Fat 25%, Carbs 55% ratio.

Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. While solid foods can work just as well as a sports drink, a drink may be easier to digest making it easier to get the right ratio and meet the 30 minute window. Proteins Snack proteins

Chicken/Turkey 1-2 Boiled Free Range eggs

Free range eggs Low fat Cottage cheese

Fish Peanut butter (97%)

Lean steak/mince

Beans Whey & Casein Protein Powder

Avocado Plain Almonds, Walnuts, Pecans

Quinoa Pumpkin, Sunflower Seeds

Healthy Saturated Fats Use saturated fats when cooking at high - med heat. Free Range eggs

Natural Butter/ Coconut Oil Use Olive Oil when cooking at med - low heat Lean Meat

Monounsaturated fats Polyunsaturated Fats (containing omega 3)

Avocado Wild Salmon, mackerel, sardines, herring.

Extra Virgin Olive oil Walnuts, Almonds, Seeds

Peanut Butter (97%) Flaxseed Oil, Walnut Oil

Carbohydrates:

 Glucose is the preferred energy fuel for muscles.

 Glucose is formed from the breakdown of carbohydrates.  The body can only store a limited amount of glycogen and so carbohydrate levels need to be topped up regularly. In high intensity exercise such as GAA, a heavy demand is placed on the body’s glycogen stores. Depletion of these stores will lead to fatigue, poor energy levels and reduced ability to recover from training sessions.

How much Carbs should you take? Level of training Carb requirements g/kg of body weight/day Light – less then 1 hour/day 4 - 5g Light – moderate 1 – 2hrs/day 5 – 6g Moderate 2 – 3 hrs/day 6 – 7g

Refuelling Foods containing 50g of carbohydrates 2 large bananas 1 can of baked beans 3 slices thick bread 4 tablespoons of rice 1 bagel 2 Kellogg’s Nutrigrain bars 1 medium jacket potato 1 large bowl breakfast cereal 8 tablespoons of pasta 3 – 4 apples, pears, oranges 1 litre Milk Isotonic sports drink 800ml 500ml Fruit juice 5 small potatoes

Glycemic Index

This is a scale that describes the speed at which carbohydrates is converted into glucose in the blood. Ideally we should consume low/slow GI Carbs outside of training. While consuming High/fast GI Carbs 30mins before, during and up to 2hrs after training.

Low GI - Slow Burn Carbs High GI – Fast Burn Carbs Brown Rice White Rice

Whole wheat Pasta White Pasta

Quinoa Potatoes

Vegetables Fruit Juice (not concentrated).

Whole grain/ Rye Bread White bread, Baguettes, rolls etc

Oatcakes Crackers, biscuits

Apple Banana

Pear Raisins

Porridge Cereals, Cornflakes, coco pops etc

Light snacks to eat before your workout:

Light meals/ snacks pre- exercise or match porridge made with semi-skimmed milk cereal with milk topped with banana, juice to drink Granary bread with jam or honey, glass of milk Chicken/Tuna sandwich and piece of fruit baked beans on toast of jacket potato bagel with reduced fat cream cheese

Eating After Your Workout

Did you know that athletes who refuelled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate?

Carbohydrate Plus Protein Speeds Recovery Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein).

Consume 50g of Carbohydrates within 30mins post workout. Bananas x 2 Milk 1 litre Pasta 200g 1.3 cups Pancakes 150g x 2 medium

Apples x 3-4 Flavoured Milk Rice 180g 1 cup Scones 125g 3 560ml medium

Melon x 6 cups Sports Drink Noodles 200g 1.3 Bread 110g 3-4 700ml cups slices

Raisins 4 x Tbs Fruit Juice 600ml Spaghetti canned Porridge Milk 440g (large can) 350g 1.3 cups

Grapes x 2 cups Fruit Smoothie Potatoes 350g (1 Porridge Water 250 – 300ml large or 3 med) 550g 2.5 cups

Fruit salad 500g Natural yogurt Baked beans 440g Cornflakes 2 cups (2.5 cups) 800g x 4 tubs (large can) W’bix x 5 biscuits

Honey x 3 Tbs Cordial 800ml Pizza 200g Muesli 1.5 cup

Jam x 4 Tbs Sports gels x 1.5 Lentils 400g 2 cups Rice cakes x 6

Protein Needs after Exercise

Daily Protein requirements 1.4 – 1.8 g per Kg body weight. Foods containing 20g of protein 2 medium slices of beef/lamb/ pork 1 small breast turkey/ chicken 1 small tin tuna/salmon 3 medium eggs 1 small carton of cottage cheese 1 pint of milk 1 can of beans 2 match box sizes cheddar cheese 20g Protein powder 20g Branch chain amino acids

Sample Match Day Menus

Time Example 1 Example 2 Example 3 (vegan) Breakfast Scrambled eggs Beans on W'grain Porridge 8:30am on W'grain toast toast Berries Fruit Juice Fruit Juice Fruit Juice 10.00 am Glass of water Pre-match Tuna + small Chicken Salad Chick peas with portion wrap Meal of w'meal pasta Low fat yogurt Basmati rice + 12.00pm salad. Water Glass water Salad. Water 2pm - 3pm Regular intake of water and/or sports drink to maintain 3pm Match Hydration and blood glucose levels. Half Time Energy bar if required. 5pm Sports drink (protein:Carb ratio 1:3) low fat Milk post match Players should be encouraged to drink first then eat. Meal To consist of : Chicken, ham, tuna, jam, honey sandwiches or rolls. Jacket potatoes, bagels with protein topping Bananas, Dried fruits. Spaghetti and 7:00 PM Chicken and small Tuna W'meal tomato small portion of Evening rice. pasta bake with based sauce with sweetcorn, Meal Mixed Vegetables broccoli quorn Glass of water Glass of water Glass of water

Healthy Foods/Snacks to “Eat on the Run”

1. Fruits/Fruit salad - berries, bananas, apples, peaches, oranges, etc. Avoid fruits in syrup.

If you eat dried fruit, drink water to help with digestion and your blood sugar.

2. Vegetables - raw preferred…you can spread some peanut butter or even cottage cheese if you like on carrots. 3. Trail Mix - Nuts/Seeds mixed with fruit (i.e. raisins, dried cranberries, apricots) – drink water with this mix because of the dry fruit.

4. Instant Oatmeal - (no sugar added: add your own whole fruits and plain nuts/seeds)

5. Mixed Beans Salad - It gives you fibre and quality carbs for energy. Good B-Vitamins as well.

6. Homemade Chicken Soup- Healthy to say the least. Make sure there are potatoes, brown rice and vegetables in the soup try to avoid any canned soups unless they are very low sodium.

7. Energy Bars - Most “HEALTH” Bars are really just candy bars. Look for organic. Note: Be aware that most bars have refined sugars, fake sugars and unhealthy fats.

8. Natural plain Yogurt - Most yogurts have a lot of refined sugars. Natural is better, add your own fruit and nuts.

9. Whole-Grain Sandwich - Make sure the first ingredient says whole grains.

Add quality turkey, roast beef, chicken, tuna or egg salad. Be careful of too much mayo.

10. Whole-Grain Crackers - Harder cheeses are better (cheddar). This gives you some carbs, protein and fat. You can also use Hummus.