PRESENTATIONS
9, 14, 16, 21, 23 MARCH
Doodle link please
LAST WE TALKED ABOUT
LIPIDS-IDATME
ALL IMPORTANT TO ENSURE WWFQ FOR LIPIDS FOR
ATHLETIC SUCCESS
NOW WE WILL TALK ABOUT LIPIDS FOR THE
ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC
LECTURE 8
DIETARY LIPIDS IN SPORTS
OUTLINE OF LECTURE 8
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
OUTLINE OF LECTURE 8
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
OUTLINE OF LECTURE 8
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
OUTLINE OF LECTURE 8
SOME GENERAL COMMENTS
ABOUT DIETARY LIPIDS AND
SPORTS
LECTURE 8
DEFINITION
ANAEROBIC
metabolic pathways that do not
depend on oxygen are used
LECTURE 8
DEFINITION
INTERVAL (MIX OF ANAEROBIC
AND AEROBIC)
metabolic pathways that do not depend
on oxygen and metabolic pathways that
do depend on oxygen are used
LECTURE 8
DEFINITION
AEROBIC
metabolic pathways that
do depend on oxygen are
used
LECTURE 8
GENERAL COMMENTS
for success in sports must get
nutrients WWFQ to maximise
benefits of training and
performance during event
LECTURE 8
GENERAL COMMENTS
Athletic success depends on:
• nutrition in training
• pre-event nutrition
• during event nutrition (if
applicable) and
• nutrition post-event
LECTURE 8
GENERAL COMMENTS
CAVEAT
information presented is of a
more general nature-individual
tailoring of timing, foods,
drinks and their quantities is
done by trial and error
LECTURE 8
GENERAL COMMENTS
as percent VO2 max increases
the use of fat as a fuel
decreases
SPRINT-ANAEROBIC
TRAINING DIET
fat is required in diet to meeting healthy
functions mentioned in lecture 7
however excessive fat causes weight gain
and crowds out other nutrients, like carbs
which are critical to sprint performance
SPRINT-ANAEROBIC
TRAINING DIET
Moderate amounts of low fat meat, skin-free chicken, low-fat
dairy, lentils and tofu should also be on the menu in small
amounts throughout the day.
Energy-dense foods such as cakes, pastries, lollies, soft
drinks, chocolate, alcohol and takeaways - sparingly.
Snack foods such as yoghurt, fresh fruit, low-fat flavoured
milk and sandwiches are all nutritious fuel foods and make
good snacks.
Avoid fat gain- fat gain reduces training and event success
SPRINT-ANAEROBIC
PRE-EVENT-days just before competition
-throughout cycle of training, pre-event,
event and post event – fat no less than
15 % of calories – can run usually 20-35 %
of calories
-just keep body as lean as possible
healthwise- power output to weight issue
-fat hinders power output to weight issue
SPRINT-ANAEROBIC
PRE-EVENT- ie day of competition
Do not eat much but do not be hungry
SPRINT-ANAEROBIC
DURING EVENT – NOT APPLICABLE
ALSO KNOW THAT FAT IS NOT A FUEL
SOURCE DURING SPRINTING
HOWEVER TOO MUCH BODY FAT WILL
SLOW ONE DOWN THEREFORE DEFEATING
MAXIMAL TRAINING BENEFITS
SPRINT-ANAEROBIC
POST EVENT-DAY OF EVENT
The following foods are suitable to eat 3-4 hours before exercise:
• crumpets with jam or honey + flavoured milk
• baked potato + cottage cheese filling + glass of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling + banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice - low-fat ingredients (e.g. tomato, vegetables, lean meat)
The following foods are suitable to eat 1-2 hours before exercise:
• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit
The following foods are suitable to eat if there is less than 1 hour between events:
• sports drink
• carbohydrate gel
• cordial
• sports bars
• jelly lollies
NOTE ALL ARE LOW FAT
SPRINT-ANAEROBIC
POST EVENT - DAY AFTER EVENT
Back to regular training diet assuming no
competition for several days
HOCKEY/SOCCER/BASKETBALL/
VOLLEYBALL
INTERVAL- MIX OF AEROBIC AND
ANAEROBIC
SOME FAT WILL BE BURNED BUT VERY
LITTLE
HOCKEY
TRAINING
25- 30 % of daily calories from fat- again
not too much- power to weight ratio issue
Balanced meals with lower fat foods
allowing this percentage
HOCKEY
PRE-EVENT- DAY OF COMPETITION
1 to 3 hours before an event: Eat a
balanced meal. This time frame allows
most of the food to be emptied from the
stomach, while not leaving you overly
hungry. Skipping meals or not eating
before an activity can impair athletic
performance.
HOCKEY
PRE-EVENT- DAY OF COMPETITION
1 to 3 hours before an event:
• low in fat.
• limit French fries, burgers, nachos
and fried chicken, as these take a
long time to digest, and can cause
gas, bloating and stomach upset.
HOCKEY
PRE-EVENT- DAY OF COMPETITION
30 minutes prior to the event:
• eat a low fat food like a banana, bagel or
fruit juice.
• do so to level of comfort
HOCKEY
DURING EVENT AND PRACTICES
sports drinks that contain 4-8 % carbohydrate- idea is
to try and replace glycogen stores
Excess dietary fat makes one feel sluggish- so avoid
HOCKEY
POST EVENT
number one recovery item on the
list: chocolate or soy milk.
Note - low fat- soy has antioxidants
that help repair the body
No later than 30 minutes post game or
practice
SOCCER
TRAINING
No less than 15 % of calories from fat or
can impact performance
Eat well balanced meals
SOCCER
PRE-EVENT- DAY OF COMPETITION
3-4 hours prior to play-pre game meal- low in fat. To avoid
stomach discomfort-low fat may be preferred
Follow this up with low-fat snacks leading up to a match,
such as a jam sandwich, muesli bar or fruit to top up fuel
stores before the match.
3-4 hrs before: Pasta with a low-fat tomato sauce + 400ml
fruit juice
2 hrs before: 200g low fat yoghurt + mini box sultanas (40g)
1 hr before: 500 ml sports drink
SOCCER
DURING EVENT
No fat- makes one feel uncomfortable and
adds nothing in terms of fuel demandsplayers have more than enough body fat
to meet fat burning needs.
SOCCER
POST EVENT
recovery snack within 30 minutes of finishing a
training session or match. -should contain low fat,
e.g. a salad sandwich with a bottle of sports drink, or
a bowl of cereal with fruit and milk or may include
cereal/muesli bars, fruit and fruit bars and sports
drinks.
-next meal should resume the normal training eating
pattern, and should again contain low fat foods
within 3-4 hours of finishing a match/training.
BASKETBALL
TRAINING
Low fat food choices with emphasis on
grains, vegetables, and fruit
Reminder that meats generally have a
higher fat content than other foods so be
mindful of fat intake
Fat – 20 % of caloric intake
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event/training meal –low fat
Pasta with a low-fat tomato sauce
Salad sandwiches or rolls
Soup served with bread rolls
Toast
Baked potatoes with low-fat fillings
Creamed rice
Fruit or fruit salad
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event/training meal –low fat
pasta with a low-fat tomato sauce
salad sandwiches or rolls
soup served with bread rolls
toast
baked potatoes with low-fat fillings
creamed rice
fruit or fruit salad
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event snack-low in fat
jam/honey & banana sandwich
toasted English muffin
fruit or plain scone & jam
creamed rice & dried fruit
fruit cereal bars
cereal with low-fat milk
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
Solids not working? , try:
Liquid meal supplements
Banana smoothie
Juice or a sports drink
BASKETBALL
DURING EVENT
sports drinks to level of satisfaction
obviously no fat due to sufficient body
reserves
BASKETBALL
POST EVENT
THREE GOLDEN RULES IN RECOVERY
NUTRITION:
Refuel – modest fat intake-modest fat burned
Repair muscle tissue (for maintenance &
development)-dietary fat has no role here
Rehydrate – replace fluids and salts lost
through sweat-dietary fat has no role here
BASKETBALL
POST EVENT
Foods mentioned for recovery regarding
carbohydrates are also low or modest in
amounts of fat
VOLLEYBALL
TRAINING
foods such as pasta, rice, bread, cereal, vegetables, fruit and
sweetened dairy products
players in heavy training need to start recovery nutrition
tactics immediately after each training session.
lower fat foods-healthy body leanness to improve power
output to weight ratio
20-35 % of calories from fat (1 g fat /kg body wt)
VOLLEYBALL
PRE-EVENT- DAY OF COMPETITION
2-3 hours before a game
low fat
pasta with low-fat sauces
rolls or sandwiches
baked potatoes with low-fat fillings
creamed rice
fruit salad with yoghurt
VOLLEYBALL
DURING EVENT
sports drinks with carbohydrates-see
basketball
VOLLEYBALL
POST EVENT
post-game recovery snacks - sports drinks,
liquid meal supplements, fruit, sandwiches
and cereal bars are quick options
depending on the time of the game and the
athlete's appetite, this post-game snack may
be supplemented by a later meal
again low fat is the word
MARATHON RUNNING-AEROBIC
TRAINING
PRE-EVENT
DURING EVENT
POST EVENT
MARATHON RUNNING-AEROBIC
TRAINING
up to 40 % of calories from fat-short term
high fat diet may improve performancefatigue resistance is better-controversial
long term high fat diet does not improve
performance
be careful-too much dietary fat makes one
feel sluggish thus reducing the training
impact
MARATHON RUNNING-AEROBIC
TRAINING
High-fat foods include chocolate,
fried foods, ice cream, bacon, hot
dogs, and cookies.
Food labels tell one the grams of fat
and percentage of calories from fat
per serving. Choose foods with less
than 30% of calories from fat.
MARATHON RUNNING-AEROBIC
TRAINING
Omega 3 fatty acids ( eg eicosapentaenoic
acid (EPA) and docosahexaenoic acid
(DHA) from fish) directly and alphalinolenic acid from walnuts are indirectly
anti-inflammatory (by reducing exercise
induced oxidation)
Thus may help in recovery in trainingthough this is controversial
MARATHON-AEROBIC
PRE-EVENT
two days before the race
regular fat intake
pre race meal (2-3 hours)
low in fat
low fat liquid meal supplements provide a compact and
quickly digested alternative to solid food in situations
where time is scarce or pre-race nerves are a problem.
MARATHON RUNNING-AEROBIC
DURING EVENT
Nothing in the literature to support
consuming lipids (fats or oils) during the
event
Probably because body has enough fat
stores
MARATHON RUNNING- AEROBIC
POST EVENT
usual (30 % of calories) intake of fat is
fine
higher fat intake impedes glycogen
repletion
omega 3s may help with reducing
inflammation to help with repaircontroversial
GENERAL COMMENTS ABOUT DIETARY
FAT AND SPORTS
Eat healthy fats (mono and
polyunsaturates (including omega 3s) and
reduce saturated fats to < 10 percent of
calories)
GENERAL COMMENTS ABOUT
DIETARY FAT
Heart healthy fats help to keep the
arteries clean by boosting HDL, lowering
LDL and reducing the ability of platelets to
clot up
GENERAL COMMENTS ABOUT
DIETARY FAT
Keeping the arteries clean promotes good
circulation – key to moving nutrients
around the body efficiently
SUMMARY OF LECTURE 8
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
SUMMARY OF LECTURE 8
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
SUMMARY OF LECTURE 8
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
SUMMARY OF LECTURE 8
SOME GENERAL COMMENTS
ABOUT DIETARY LIPIDS AND
SPORTS
NEXT LECTURES
9)PROTEINS
10) DIETARY PROTEINS AND SPORTS