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Transcript of Sports Nutrition
"Training is one thing, but if you can't recover, then you can't hit those targets...
Nutrition is a massive, massive factor." Brian Gregan.
Rationale for recommendations
Brian's Nutritional Goals
Nutrition Post Race
The 3 R's
(fluid and electrolytes lost in sweat),
(Beelen et al, 2010) state that the combined ingestion of a small amount of protein (0.2–0.4 g • kg–1 • hr–1) with a lesser amount of CHO (0.8 g • kg–1 • hr–1) stimulates endogenous insulin release and accelerates muscle glycogen repletion.
Positive Nitrogen Balance also provided by including protein post race shake/meal.
Post-exercise protein ingestion also lowers carbohydrate intake requirements in the acute recovery period (Slater & Phillips, 2009)
Scrambled eggs (2) with smoked salmon (2 pieces)
1 Gluten free veggie burgers with spinach on gluten free bun and sweet potato fries
Porridge, Scrambled eggs (2), Parma Ham, Half an avocado
Mid Morning Snack (11.30am)
1 cup of Mixed Berries
Porridge and Banana, 2 poached eggs and 1 slice of gluten free bread (Toast)
Mid Morning (11am)
Green Tea and 3 almond nut balls
Mid Morning Snack (11am)
Cup of Green Tea and
220g Porridge, Medium (100g) Banana, 2 Poached Eggs, Half an avocado, 1 slice of Gluten Free Bread
Breakfast (before 10am)
2 eggs & 2 pieces of bacon fried in a tsp of coconut oil , 1/4 of an avocado, 1 piece of gluten free bread , Cup of green Tea
Mid Morning Snack - (11.30am)
Smoothie: 1 large banana, 1 heaped teaspoon of coconut oil, 2 handfuls of mixed berries
- 0.8g/kg CHO = 66.4g
- 0.4g/kg Protein = 33.2g
Chicken and Parma Pasta with Tomato Sauce
The primary roles for nutrition in sprints are for
from Training and competition and for influencing
Sprint success largely determined by Power-to-Mass ratio.
Provided muscle mass is optimal, energy intake should be
and perhaps monitored.
Brian is not far off his optimal body composition (6% body fat)
Current diet is working for him.
Mid Morning Snack (11.30am)
Banana Bread with tsp Almond butter and a medium banana
2 Turkey Breast, Mixed Salad, Sweetcorn
Chicken and Parma Pasta with Tomato sauce
Training 3.30-4pm - 30 minute recovery run
Post Training Shake (4pm)
Fresh Cod Fillet, Quinoa, spinnach, carrots, sweetcorn, broccoli, sweet potato and peas
Evening Snack (8pm)
Greek Yoghurt, Pineapple, Fresh strawberries, raspberries and blueberries
: volume and intensity low to complete rest.
Estimated BMR (Harris Benedict Formula) approx 2200 kcal
Daily Macro targets:
: 4-6g.kg BW (keep CHO low after initial 24hr post race recovery period)
: 0.8-1.2g.kg BW
: 1-1.5g.kg BW
(Stellingwerff et al, 2011)
Gluten free Banana bread with almond butter
Guidelines for Diet Plan
Flight to Dublin 9.10 pm
Night Time Snack (10.30pm)
- Wyldsson Nuts (optional)
Grilled Haddock Fillet, with steamed vegetables and 2 medium sweet potatoes
2 Chicken Breasts (grilled), Kale, sweet potatoes, red onion, celery and cucumber
Evening Snack (8pm)
Greek yoghurt, 20g Oats, Goji berries, dedicated coconut, flax, flaked almonds, fennel seeds
Lunch ( 12pm)
2 Wholemeal pitta breads, Chicken breast slices, beetroot, rocket and cucumber
Training 1.30- 3pm
Easy Grass Runs - Recovery Session
Post Training 3pm
- Shake, Wyldsson Nuts
2 Salmon darne, on a bed of asparagus (5 sticks), broccoli and sweet potato
Evening Sack (8pm)
Tea, Sweet Potato protein brownies
2 small Chicken Breasts slices on 2 wholemeal pitta breads with beetroot, rocket, and cucumber
Training 1.30 - 5pm
Salmon steak, spinach, sweet potato, quinoa
Evening Snack (8pm)
- Wyldsson Nuts
Post Training 5pm
Shake and Peanut protein nut balls
Loucks (2003) found an isoenergetic diet equally high in n-3 polyunsaturated fats reduced fat mass compared to an isoenergetic low fat diet.
Brian's current diet showed high fat, low carbs. (optimal body comp)
Anaerobic Power Test: Peak power (5th sec) and average power (over 30 sec) were not compromised by increasing the percentage of fat and decreasing the percentage of carbohydrates.
Hovarth et al (2000)
Brian has successfully lowered his body fat without affecting his performance.
Key Considerations for Brian's Diet
refueling the muscles and liver of their expended energy;
replacing the fluid and electrolytes lost in sweat;
allowing the immune system to handle the damage and destruction caused by the exercise bout
manufacturing new proteins, red blood cells and other cellular components.
In other words,
although an athlete may appear to be 'resting', a lot of activity is occurring within the body.
Recovery encompasses a complex range of processes which include:
Afternoon Snack (2pm)
2 Rice Cakes
Night Snack (10pm) -
1/2 Apple 2 tsp keen almond butter
Night Snack (10pm)
3 Almond Nut balls
OUR FOCUS AS A SPEED ATHLETE
• In general, sprinters have no use for fat stores, for example, runners in ultra-endurance events need them for fuel, swimmers need them for buoyancy. Brian's main aim is reduce fat mass while increasing fat-free mass and glycogen stores. Hence, our current body fat 6.9%
• This is not to confuse that optimum mass may not equal maximum mass for a sprinter. At some point, the power- to-mass ratio may begin to decline with extra mass regardless of composition.
• This will have a direct impact on sprint performance. Brian has achieved an optimum sport specific body size, body composition and mix of energy stores.
• Simply we need the key is to maintain lean body mass percentage capable of generating the power necessary to carry Brian as rapidly as possible knowing that there is a race 10 days post europeans. This will aid in the avoidance of overeating or overtraining
• Reason for this is The bulk of the response of net muscle protein balance occurs following, rather than during, exercise (Durham et al., 2004).
• So our key focus is minimising damage caused by the recovery period in more ways than one... In an ideal world say goodbye to the scales!!
Our focus as speed athletes
Focus was providing an individualised post race nutrition plan for Brian Gregan
Key maintan optimal body composition
Our daily diet plan is based these needs
Plan ensures Protein is spread over the day for maximum muscle synthesis
Beelen, M., Burke, L. M., Gibala, M. J., & Van Loon, L. J. (2010). Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab,20(6), 515-32.
Horvath, P. J., Eagen, C. K., Fisher, N. M., Leddy, J. J., & Pendergast, D. R. (2000). The effects of varying dietary fat on performance and metabolism in trained male and female runners. Journal of the American College of Nutrition, 19(1), 52-60.Loucks, A. B. (2004). Energy balance and body composition in sports and exercise. Journal of sports sciences, 22(1), 1-14.
Loucks, A. B. (2003). Energy balance and body composition in sports and exercise. Journal of sports sciences, 22(1), 1-14.
Slater, G. & Phillips, S. M.(2011) Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding, Journal of Sports Sciences, 29:sup1, S67-S77.
Stellingwerff, T., Maughan, R. J., & Burke, L. M. (2011). Nutrition for power sports: middle-distance running, track cycling, rowing, canoeing/kayaking, and swimming. Journal of sports sciences, 29(sup1), S79-S89.
Tipton, K. D., Jeukendrup, A. E., & Hespel, P. (2007). Nutrition for the sprinter. Journal of sports sciences, 25(S1), S5-S15
Daily activities during recovery period. All daily diet recommendations are based on the information supplied by Brian in his group interview. He outlined his general plan for the week post Zurich
Daily activity plan