Australian Sport - A Winning Diet for Sport - Part 4

Uploaded by ausport on 04.02.2010

”Do I need to take supplements? There seem to be so many to choose from and they all
promise great results.
“The sports world is filled with stories and advertisements about supplements that
claim to improve speed, strength, leanness and endurance. The range is never ending and
the promises are tempting. However there are no shortcuts to the top. Many of these supplements
have not been tested or have not lived up to their claims when tests have been conducted.
It is also possible that the benefits seen by some athletes come from the power of positive
thinking. Seeing a change because you believe in something is known as a placebo affect.
While it is possible that future research will prove the benefits of new supplements.
Do not loose sight of the factors that can really improve your performance. A winning
diet, good training, the right equipment and a winning attitude."
“Of course there are some supplements that can be part of a winning diet. In this video
we have already seen that supplements such as sports drinks, sports bars and liquid meal
supplements can be very useful in meeting important nutritional needs in sport. These
supplements are a tailor made and practical way to provide nutrition needs at special
times. Particularly during and after exercise. However the benefits come not only from the
supplement itself but from knowing how to use the supplement as part of your nutrition
plan. Creatine is the hottest new supplement on the market, and unlike many of the products
that hit the headlines each month it has underdone the scrutinies of scientific research. Sport
scientists have found that Creatine supplementation programs can increase muscles stores of this
fuel source and enhance recovery between high intensity work bouts with short rest intervals.
Although further research is needed to determine benefits to the performance of specific types
of sports and to confirm the lack of long term side effects. Creatine may be a useful
aid for some athletes in particular activities. A sports dietition can help with further expert
advice about these and other supplements.”
“Competition day calls for special preparation to see you ready and confident to put yourself
on the line. Now is the time to eat to win.”
“A 50km walk is a four to five hour event. I need to take special steps to load up my
muscle fuel stores before I race. Hitting the wall by running out of fuel is no fun,
so I take care to prepare well before I race.”
“Matches are a really endurance event for many players. We’ve done measurements on
some of our running players and many midfielders run between 18 and 22 kilometres a game. Much
of it at very high intensity. I need to know that my players have prepared properly, they
need to make sure that there muscles have enough fuel to keep then running until the
final siren. Games can be won or lost in the last few minutes.”
“Matches can turn into a real endurance event. Many times I’ve played matches that
stretch into a four or five hour contest. I need to make sure my muscles have enough
fuel to keep me running until right to the end, whether its one hour or five.”
“It’s hard to know what to eat before a match, and when to eat it. There is rarely
a rigid time table of matches in tournaments. If I’m the second or third match on court
three it’s hard to judge whether the match will start in two hours or six hours. How
can I organise my pre match meals so that I am not taking the court feeling full or
uncomfortable or getting hungry in the middle of a match.”
“It’s hard to keep hydrated during a match. I sweat a lot when I play, particularly when
it’s hot. Sometimes it’s a furnace out there on court. I’ve heard the temperatures
on centre court during the Australian open have been close to fifty degrees. How important
is it to drink during a game?”
“Even when I load up before an event I will need more carbohydrate fuel to race well.
Therefore I need to consume a sports drink during my race. Extra carbohydrate will keep
my muscles working well, and keep me feeling good. Running out of fuel in endurance events
interferes with work output and the ability to think clearly.”
“To win the flag you have to be able to bounce back after one hard game and be at
full strength for the next. But your no long guaranteed seven days recovery and I expect
the team to train solidly during the week. Good recovery is one of the most important
factors in a successful team. So I want my players to eat…to recover!”
“Recovery is the name of the game in tournaments, and on road trips. On road trips we can play
two or three games. In tournaments we could play every day for a week or ten days. How
can I eat to maintain good performance day in, day out?”
“As you have seen competition nutrition strategies will vary according to the needs
of your sport and the practical consideration of your competition timetable and rules. However
the following guidelines should help you gain that winning edge.”
“Fuelling up body carbohydrate stores is a key part of competition preparation. Some
athletes think that this activity involves great gluttony over the days or night before
a competition. Often involving foods or low nutritional value. This type of preparation
could be called ‘garbo’ loading, rather than ‘carbo’ loading and can leave the
athlete feeling full and uncomfortable. In addition your high fat foods have been eaten
instead of true high carbohydrate foods that muscles fuels stores may not break down.”
“You should already be an expert at high carbohydrate eating, since this is the bases
of a winning training diet. You might like to further increase high carbohydrate foods
in the meals leading up to competition. But stick to the eating patterns that you know
and trust. Twenty-four hours of taper training or rest, together with high carbohydrate eating
will ensure well stocked muscle fuel stores suitable for most events.”
“Carbohydrate loading is a more specialised version of fueling up for competition. It’s
a strategy used for endurance and ultra-endurance athletes, whose events last two hours or longer.
Although it has enjoyed a lot of hype and mystery in simple terms carbohydrate loading
is just an extended period of fuelling up. By extending the exercise taper and high carbohydrate
eating to three days before the event, muscle glycogen levels are lifted to above their
normal stores. This extra fuel wont make the athlete go faster but will prolong the time
that they can maintain there optimal race pace. Not all athletes can manage the ingredients
of relative rest and a high carbohydrate intake and may need help from a sports dietician
to plan a menu. It makes sense to use low bulk and compact carbohydrate foods and drinks
to meet fuel intake goals comfortably. While some marathon runners in the past have used
the depletion phase before loading to enhance their muscle glycogen gains, this is not considered
necessary by modern sport scientists. In fact trying to complete the last week of training
while depleted can make you feel weak and psyched out. If your event will benefit from
extra glycogen stores, stick to the three day fuelling program.”
“The pre-event meal provides a final opportunity to top up fuel and fluid levels and this may
be important if you’re still in recovery mode from your last event or workout. Most
importantly your last meal should keep you feeling comfortable throughout the competition.
It can often be difficult to eat anything if pre-event nerves leave you with butterflies
in the stomach.”
“A High carbohydrate, low-fat meal or snack is the perfect choice for a pre-event meal.
Depending on the time of day you might like to adapt one of the meals that is already
part of your winning diet. It’s best to eat bigger meals three to four hours before
you compete. Although a light snack can usually be eaten one to two hours before you warm
up. Liquid meal supplements are better tolerated then a solid meal, particularly if your feeling
“Each athlete had their own routine, based on practice and training and fined tuned with
competition experience. Develop a plan that works for you.”