50 Nutrition Strategies for Athletes

www.ChrisLoweNutrition.com Protein (1-5)

1. Best ‘bang for your buck’ protein sources are; meat, fish, eggs, dairy and whey protein. These sources of protein are highest in the amino acid Leucine which triggers muscle growth and repair.

2. Eating a sufficient dose of protein signals the body to build and repair damaged muscle from exercise. Therefore the dose per meal is very important.

3. This dose is approx. 30g of protein. Larger athletes may require more.

4. Eat 4-5 protein rich meals per day that are evenly spaced out.

5. Eat a higher dose of protein before going to bed.

www.ChrisLoweNutrition.com Carbohydrates Part I (6-10)

6. Carbohydrates are primarily stored within the muscles (400-500g), liver(100g) in the form of glycogen , and in the blood (4g) which are ‘topped up’ through consuming carbohydrate rich foods in the diet.

7. Carbohydrates are the main driver for exercise performance – Restrict these and expect a decrease in performance.

8. It’s advisable that the pre exercise meal should generally come from higher glycemic (HGI) carbohydrates as opposed to lower glycemic (LGI) carbohydrates.

9. Consuming a higher carbohydrate diet during the recovery period restores muscle glycogen and improves repeated performance when training or competing on successive days. However total daily intake will dictate optimal rates of recovery.

10. Reducing carbohydrates around Endurance/Cardiovascular training sessions may improve the training adaptation. This is know as ‘train low’ or ‘sleep low’.

www.ChrisLoweNutrition.com Carbohydrate Part II (11-15)

11. During training and competition, consuming carbohydrates in the form of liquid, gels or semi-solid foods is advised to reduce fatigue. This being more important as exercise duration increases.

12. Carbohydrate mouth rinsing can be used as part of a half time strategy in team sports, which has shown to be effective in improving performance during shorter durations of play. I.e. Under 60 minutes.

13. During events lasting 1-2 hours, consume 30g of carbohydrates per hour of exercise.

14. During events lasting 2-3 hours, consume 60g of carbohydrates per hour of exercise.

15. In events lasting longer than 3hours, consume 90g of carbohydrates per hour of exercise from multiple sources. I.e. Glucose and fructose.

www.ChrisLoweNutrition.com Hydration (16-20) 16. Being appropriately hydrated contributes to optimal health and exercise performance.

17. Sweat contains substantial but variable amounts of sodium, with lesser amounts of potassium, calcium, and magnesium.

18. For optimal body function, performance, and perception of well-being, athletes should strive to undertake strategies of fluid management before, during, and after exercise. Failure may result in the increased perception of effort during exercise and impair performance.

19. Estimated fluid requirements can be determined by monitoring changes in morning bodyweight (fasted state). Being in an hydrated state often results in clear/pale yellow urine.

20. During exercise or competition, fluid intake should match sweat rates. This can be determined by monitoring changes in bodyweight during.

www.ChrisLoweNutrition.com Supplements Part I (21-25) 21. Supplements are used to ‘fill in the gaps’ of your diet. Aiming for a ‘food first approach’ should be encouraged.

22. There are many supplements that work and many that don’t, some are harmful, and some are banned. Ensure awareness of the anti-doping regulations/banned substance list and that informed sport products are purchased.

23. Fish oils, otherwise known as omega 3s are a general health supplement which is a great source of omega 3 fatty acids. If oily fish is consumed at least 4 times per week, there is little relevance to take additional fish oil through supplementation.

24. Vitamin D is mainly derived from the sun and is associated with a wide range of benefits; increased cognition, immune health, bone health, well-being, reduce the risks of cancer, heart disease, diabetes and multiple sclerosis.

25. Vitamin D supplementation is advised during the winter months during periods of reduced sunshine exposure.

www.ChrisLoweNutrition.com Supplements Part II: Performance (26-30)

26. Caffeine consumed either through coffee or caffeine tablets are effective in enhancing performance when taken 15-60 minutes pre exercise or competition. Take 3-6mg per kilogram of bodyweight – Trial the dose in training first.

27. During training and competition, consuming carbohydrates in the form of liquid, gels or semi-solid foods can reduce fatigue.

28. Beta Alanine increases the buffering capacity of the muscle which improves exercise performance in events lasting between 60-240 seconds. Take 3-6g per day.

29. Creatine increases strength, muscle mass, rates of glycogen resynthesis, power output, weight gain, alertness and hydration status. Take 3-5g per day.

30. Beetroot Juice can improve repeated sprint efforts and improve fatigue resistance in the gym. Take a Beet It shot 2-3 hours before training.

www.ChrisLoweNutrition.com Competition Do’s (31-35)

31. Competition nutrition should have an emphasis on ‘topping up’ glycogen stores and staying well hydrated.

32. Decrease fibrous food (pre competition day and competition day only), avoid aspirin and NSAIDs, avoid high volumes of fructose, avoid dehydration, and only consume foods that are familiar and well tolerated.

33. In events lasting longer than 90 minutes, increase carbohydrates the day before competition is advisable. The amount is dependant on your current carbohydrate status.

34. On the day of competition - The largest meal should be consumed furthest away from the event. Aim to taper food quaintly in each meal leading to the start.

35. Trial new strategies in training first to prevent an unwelcomed adverse reaction.

www.ChrisLoweNutrition.com Competition Don’ts (36-40)

36. Don’t carbohydrate load on the day of the event, this will only leaving you feeling lethargic.

37. Don’t trial new supplements or foods on the day of competition as you may have an adverse reaction and cause gastrointestinal issues.

38. Don’t fail to prepare your nutrition/food options for the day. Food availability is key.

39. Don’t ignore the importance of sleep. Acute sleep deprivation can effect mental focus, power output/strength, vigour, confusion and mood states.

40. Don’t consume alcohol the night before. Dehydration is not going to improve mental focus and exercise performance – especially in hot environments/altitude.

www.ChrisLoweNutrition.com Fat Loss (41-45)

41. Calories are the main driver for fat loss and fat gain. Monitoring energy balance is your main priority for fat loss success - Calories consumed must be LESS than calories you expend.

42. Short term, all diets work for fat loss. However most will eventually fail in the long run. Find a method that is enjoyable and sustainable.

43. Increase protein intake to preserve and potentially build lean mass, increase fullness and the thermic effect of food.

44. Increase vegetable intake as fibre will help with hunger issues when dieting.

45. Consume moderate amount of carbohydrates pre and post training to aid with performance. Eliminating carbohydrates in order to decrease calorie intake is not advisable when performance goals are a priority.

www.ChrisLoweNutrition.com Muscle Gain (46-50)

46. Provide the muscles with a sufficient stimulus/stress to create an adaptive response, i.e. bigger and stronger. Nutrition strategies will then take care of how well you adapt.

47. Eat 4-5 meals per day with approx. 30g of protein in each meal.

48. Increase the energy available to build muscle by consuming approx. 200-500kcal above maintenance intake. The Increased calories should come from carbohydrate and fat. Increasing calories above this will lea to unwanted fat gain.

49. Get sufficient sleep and manage stress as this may influence your training adaptation and progress.

50. Creatine increases muscle mass, strength, weight gain and power output. Take 3-5g per day.

www.ChrisLoweNutrition.com Thanks for reading!

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