Sports Nutrition – Feed the Machine!

As we cross over from the GAA season into the rugby season, as the rowers and runners hit development of the winter training plans, it’s time to get your food right! Just a few simple principles can significantly improve your performance:

1. Understand the starting point, your weight in kg’s and lbs can guide your diet plan when you look at Protein intake and Calories across the day.
2. A lack of quality Protein across the day leads to loss of muscle and tissue tone, slower recovery and less energy. Taken from meats, fish & nuts, it’s essential for maintaining your immune system and general health.
3. Carbohydrates are our primary source of energy. Correct use of carb’s avoids dehydration, increases energy and maintains strength, speed, stamina and recovery.
4. There are good & bad fats for your body, essential fats such as olive oil, flax seed oil & fish oils should be consumed daily. AVOID fatty meats and margarines…. Read the labels!
5. Calories are units of energy. All foods have a calorific value. The more active you are the more you generally need. Eat fewer calories than your body needs and you will lose weight. However, when training hard and pushing your body you must balance calories from quality food types to achieve your training goals.

Put these principles together and plan your food for success. Your starting weight in this planning phase is important as it sets the benchmark for your first phase. It is generally accepted as a guide that:  body weight in kg’s x 1.4 to 1.8 is your amount of daily Protein needed in grams, over normally 4 small meals; body weight in lbs x 10 is the total amount of Calories across the day you should consume to energise your body. If you are dieting take that figure and -500 calories for your daily figure.

Sports Nutrition – Feed the Machine – Part 2
Combating Dehydration

In the previous article we outlined the basic food areas from which we draw energy, maintain our general health and support our training targets. The other key aspect of the dietary equation is ensuring you maintain the correct levels of hydration.

So what’s so important about dehydration?  A significant amount of research has shown that if you are 3% dehydrated you will lose 8% of speed and 10% of power, in addition to a noticeable reduction in coordination and mental agility.

How much should you drink? A good target would be 2 to 2.5ltrs of water per day.. A word of warning… simply loading with sports drinks on the day of a game or match, when you normally don’t drink enough, will simply send you running for the toilets. A good 2 to 3 days before your event, assess your state of dehydration, increase your water if you need to. On the day consider how much water you may lose during your performance. Use a pre-event hydration boost and electrolytes replacement drink, which is also used at half time. Following the event replace your fluids lost, including carbohydrates and protein. For the best results reload with a balanced recovery drink for instant effect, as solid food could take 2 to 3 hours to fully digest.

Sports Nutrition – Sample Diet

Whether you are looking to lose fat, increase muscle or improve performance following a healthy, nutritious diet will bring you better results.

Set Yourself a Goal:              Is it to run a marathon, make the first team, achieve an image? Each requires a different training and diet plan. For example: Losing Weight  should include 3-4 sessions of cardio training per week and a calorie controlled diet, if “getting in shape” is part of your objective then add 2-3 sessions of light weight training into your cardio’ training plan.

Training for Sport:               Many sports require power and cardio fitness. We know that strength and power comes from muscle. You only have to look at the modern rugby player or 100m sprinter to realise that strength and conditioning training can produce a fit physique. To achieve this a recommended 3 sessions of weight training and 3 sessions of cardio training (minimum) should be planned for, in addition to an organised diet plan.

Example Diet Planner

Breakfast              Cereal or Porridge with Banana or Blueberries

Mid Morning      Water & Fruit (30grms Promax or Cyclone)

Lunch                 Tuna on Wholemeal Bread & Fruit
                             Or Chicken, Potato & Veg

Mid Afternoon   Water & Fruit
                             (If you train at this point, adjust the diet plan)

Dinner                 Chicken, Potato & Veg
                             Or Steak, Rice & Veg

Training:            Boost Performance & Hydration with Viper
                             & Viper Extreme.

Post Training:   30grms Protein Drink & Creatamax.

Before Bed        Cottage Cheese Light on Ryvita
                             & or Tuna on Toast
                                      __________________

Interesting Information

Try to gain 35 – 40grms of Protein per major meal and from sports nutrition food drinks. Most sports nutrition companies also offer food bars which can provide 20-25grms of Protein, which can easily be used as pre-training snacks.

Aim for between 50 – 100grms of carb’ based foods per meal, as part of your 4 major meals across the day. If you are training in the early evening period, then a high carb’ lunch would assist in increased energy values pre-training.

Ensure you drink 2 to 2.5ltrs of water per day, including your hot drinks. Be aware of high sugar content soft drinks which could have substantial impact on the success of your diet. Not withstanding beers & wines for high calorific values.

Sports Nutrition Products

The concept in the use of sports nutrition products is the enhancement of your general diet, not the replacement of key foods. To hope to gain all of the key nutrients, in particular Protein at the time you need it, from solid meals would be very time consuming over the day. For example, Whey Protein consumed with water is digested within approx’ 30mins, an ideal time span for a post training meal, otherwise taking 2 – 3hrs from solid foods.

In addition to whey protein powders, possibly the most researched sports nutrition product ever would be Creatine. Consider your body as a fuel tank of energy, to be used and refilled daily. Creatine is naturally occurring energy source in your body, however, one which is utilised very quickly during exercise.  A research proven safe way to improve performance, power, strength and stamina is to supplement this energy source. Typically your body will respond to between 5 & 10grms per day for noticeable improvements.

If sports nutrition products are of interest to you… ask someone who can give you the right direction for your type of training… Any body can sell you the wrong thing for the right price!!

Sample Home Training Plan

Equipment : Basic Bench, straight bar, changeable weight dumbells