Good Sports Nutrition
To have the best chance of optimum health and get the most from your training you need to follow the following Ironmate recommendations for nutrition.
The more you train the longer it takes to replace your glycogen stores. Imagine your car fuel tank. The more distance you travel without stopping the longer it takes to replace fuel used up. Long periods without rest and recovery results in much longer blocks of pure recovery to recuperate.
- A combination of carbohydrate protein and fat as soon after exercise called the “Window of opportunity” will help refuel your glycogen stores much quicker.
- Scientific studies have proven that glycogen replacement is best down immediately after exercise when levels are low. This energy can be replaced as much as one and a half times (150%).more than normal. After 4 hours from ceasing exercise glycogen replacement returns to its normal rate.
- This occurs because eating carbohydrate insulin is released allowing for improved glucose to be absorbed by the muscles from the blood stream also muscle cell membranes are more permeable to allow glucose to pass thru.
- Aim for 1g of carbohydrate per Kilo (70kg=70g of carbohydrates in the 2 hours after exercise then 40-50g every two hours afterwards until your next main meal.
- Aim for a replacement protein carbohydrate drink in the first 45 minutes after exercise and then continue to snack on fruits for up to two hours after training.
- This will help with rebuilding replacement and growth.
- Protein is needed to replace the breakdown that has occurred when muscle glycogen levels drop during training.
- Aim for a high carbohydrate diet 500-600g per day to replace glycogen stores depleted from Ironman training.
Post Exercise meal replacement within 2 hours.
- Aim for the following ratio meal or drink straight after exercise Carbohydrate 60-120g Protein 20-40g some sports bars or drinks contain these quantities.
- Milk shake- Home made milk drink with fresh fruit or plain milk with whole fruit.
- Oats- Bowl of porridge made with milk add half a banana or 8-12 grapes. Half a cup of porridge and one cup of milk.
- Potatoes- Jacket Potatoes with baked beans, tuna cottage cheese or low fat cheese.
- Sandwich- Whole meal bread filled with lean protein. Chicken, Egg, cottage cheese, low fat cheese or Tuna.
- Sports bar- Containing carbohydrate and protein.
- Sports drink- A recovery drink containing carbohydrate electrolyte and protein.
After 2 hours continue to graze on small carbohydrate meals to supply current needs. Carbohydrate is your preferred choice to keep your blood sugar levels constant avoiding large fluctuations. Also sudden quick increases in blood sugar level often cause fat gain.
All your living cells require continuous oxygen and nutrients 24 hours a day so it is best to eat little and often.
2-4 portions a day.
Foods made from milk including cheese, milk, vegetables and yoghurt.
Portion size- One cup of milk, one cartoon of yoghurt (125g) 40g (1.5oz) Cheese or the size of 3 large dice equals one portion.
Required for strong bones and teeth.
4-6 Portions a day to include wholegrain foods- Whole-wheat bread, Beans, Breakfast cereals, Rice, Pasta, Porridge Oats and Potatoes.
Required to replace and keep your energy levels topped up to help with training recovery and good health.
Portion size is based on the size of your palm of your hand.
This form of energy is stored as glycogen in the muscles and liver, about three times its weight in water is also needed to help store glycogen so when carbo loading it is essential to drink extra fluid. Liver glycogen is required to keep correct levels of blood glucose during exercise and at rest. A well trained athlete has 1500-200 kcal or about 20 miles of running. Improving your muscle mass will also help with extra storage capacity of glycogen.
2-4 Portions a day. (Healthy fats)
Flaxseed oil, oils in nuts, olive oil, sunflower oil, rapeseed oil seeds and any fish oil help with endurance, recovery and helps against heart disease.
One portion= Half avocado, two teaspoons of healthy oil, two tablespoons of nuts or seeds, oily fish size of deck of playing cards.
Fat (correctly called adipose) is stored almost in every part of the body but mainly around the organs. It is suggested calories from fat should be 15-30% of your total intake.
Deficiency in low fat diets can result in the following symptoms reduced blood clotting, dermatological problems, poor blood pressure, flaky skin and poor control of inflammation.
Low fat nutrition can also result in protein breakdown (muscle mass) and loss of strength after exercise as the body is deficient in fats, the exact opposite that you want to achieve.
2-4 portions a day especially if they contain vitamin C.
These are required for antioxidants, fibre, minerals and vitamins needed for the good health and the immune system.
About the size of tennis ball is one portion. So two kiwi fruit would be one portion. Large slice of melon is one portion. A cup full of strawberries or blackberries would be a portion. Apple medium size would be one portion.
Fruit also gives you fluid.
Fruit ferments rapidly as soon as they are ripe or if you put them in a warm acidic environment which is the same as your stomach so eating fruit separately as a snack. Fruit is best eaten 30 minutes before a meal or at least two hours after a meal more if protein has been eaten. You can eat fast releasing fruits that do not easily ferment like apples, bananas, coconuts or pears with slow releasing carbohydrates like oats or a whole meal banana sandwich.
Most fruits are helpful for detoxification the following are considered the best fresh apricots, berries (all types), citrus fruit, kiwi, mango, melon, peaches and red grapes,
2-4 portions a day
Fish, meat, poultry, pulses, tofu and quorn.
Portion size- Meat, one portion is the size of a pack of playing cards. Two eggs is one portion. Pulses- one portion the size of your palm of your hand.
Protein makes up part of the structure of every living cell and tissue and is therefore required for building and is stored as muscle, organs tendons and tissue. The body needs all the essential amino acids from proteins to synthesize it. Protein is especially important after exercise as amino acids are required by the muscles to promote protein synthesis. The larger and younger you are the more protein you require.
There are two types of protein.
Complete proteins contain the important amino acids to enable you to build tissues and can be found in eggs, cheese, meats, milk, poultry and seafood.
Incomplete protein lacks important essential amino acids an animal source protein makes it complete and can be obtained from beans, grains, nuts, peas and seeds.
Athletes require more protein than the general population because it is needed for repair, recovery and to replace the breakdown that occurs during training.
Aim to eat low fat proteins. Vegetarians can achieve their protein requirements from low fat dairy protein rich plants.
Junk Foods (snacks sweets & cakes)
0-1 portions a day.
These would include biscuits, cakes, confectionary, crisps and puddings. They give you empty calories as they generally contain no important nutrients but are high in calories fats and sugars. Your body will often crave more food after eating theses type of products for essential for good health.
3-5 portions a day.
One portion size would be one bowl of salad, two tablespoons of cooked vegetables, one large carrot, one medium size broccoli, half a cauliflower.
Other vegetables include artichokes, beetroot, broccoli, brussel sprouts, cucumber peppers, red cabbage and tomatoes are all good for detoxification.
The fresher the vegetable the higher the nutritional content.
Most animals are able to synthesize vitamin C but Humans cannot so you need daily vitamin C in your nutrition.
Always try and obtain minerals and vitamins from foods rather than from tablets. Vitamin C is excreted in 2-3 hours so regular smaller doses are better than once a day amounts. Large amounts of vitamin C can result in kidney stones to avoid this take a magnesium supplement. If taking vitamins supplements take them after meals for better absorption, also it is better to spread vitamins throughout the day because excess is excreted if this is not possible take them with your biggest meal of the day.
Look for the following when purchasing multivitamins- extracted from foods will be much more natural and better absorbed than synthesized multivitamins and always take with food and water. The body is unable to manufacture minerals so have to obtain them from diet. Everyone have different metabolisms and vitamin requirements, this also changes depending on life and work. An executive have stress full lives without the physical activity, students have different requirements to nurses who require extra protection dealing with others germs and illness. Vitamins and minerals do not provide energy but are needed for good health growth vitality and well being.
Water is required especially for helping store carbohydrate, it is also required for digestion removing waste products and helps regulates body temperature preventing constipation and dehydration.
Sources from drinking water, fruits, juices and vegetables.
Aim for 8 glasses a day depending on the climate amount of exercise and your own individual requirements. Natural mineral water should be your preferred choice because it has undergone intensive testing for purity and mineral content without added treatments.
Deficiency results in dehydration.
Energy value of foods.
I Gram provides the following.
This is not a true reflection because although fat has more than twice as many calories as carbohydrates or protein fat is harder to use for energy.
For indiviudal nutrition advice contact qualified Miranda via her web site http://grandtraversenutrition.com/