Chain Effect Nutrition Seminar Notes

Lizzy Ring Benov

Chain Effect Performance Enhancement:  Nutrition Seminar

Date:  19OCT2019

Eddie Fitzgerald, Caroline Pope – both Registered Dieticians

 

Total Wellness Center

  • Physical Therapy
  • Personal Training
  • Nutrition
  • Recovery and Wellness
  • Insurance is accepted

 

Fueling to Perform

Food = fuel (car analogy)

  • Key points – 
    • You need enough food
    • You need the right type of food
  • Cognitive aspects of food – “flow” state
    • “Playing back the tape” – Michael Phelps first world record analogy

 

What does fueling to perform look like?

  1. Hydration
  • Drink half you body weight in ounces up to your full body weight in ounces
  • Pay attention to your electrolytes
    • Are you cramping?  
    • May need more salt, potassium
      • Nuun tablets
      • Pretzels
      • Bananas
  • Have your water bottle with you all the time
  • After you race, you need to drink at least 24 ounces
  • Food can provide hydration
    • Fruits
  1. Building a plate

Portions = hand size

  1.  Vegetables – every meal – 1-3 portions (even breakfast)
    • Eat the rainbow – all colors of food
    • Red = cardiovascular health, blood flow
    • Purple, blue = cognitive performance, antioxidants (help prevent sickness)
    • Orange, yellow = skin, nails, hair, eye health
    • White = immune function, GI health

NOTE:  Bananas have inulin which is great for gut health

  • Greens = muscle building, dietary nitrogen (building blocks for amino acids)
    • Spices are very nutrient dense (cilantro, parsley, basil)
  • The more dense in color = nutrient rich
  1. Fruit – 0-2 servings at each meal
    • Serving size = the fruit itself or approx. 1 cup
    • Mix up the colors!
    • Great before exercise
  2. Fats 
    • Serving size = size of your thumb (e.g., tablespoon of olive oil)
    • One serving at each meal
    • Good for athletes!
    • Nuts and seeds
    • Avocados
    • Promote recovery, re-building of cellular walls
    • Fat soluble vitamins– A, D, E, K 
      • Need fat in diet for these to work
  3. Proteins – 
    • Serving size = palm of hand, size of iPhone
    • Need 1-2 servings at each meal
    • Less legs on the animal = better for you
      • E.g., fish, poultry
    • Plant based protein = beans, quinoa, tofu
    • Grilled is better than fried
  4. Carbohydrates
    • Serving size = cupped hand
    • Need 1-3 servings at each meal!!
    • High competition days = may need more
    • Think “low and close to the ground”
      • Carrots, potatoes, beets, parsnips
    • Grains – think 3 grams of fibers per serving
    • Poor sources of fuel
      • White bread and other carbs that lack fiber

 

Put it all together on your plate

  • 1-3 veggies
  • 1-2 servings protein
  • 1 fat
  • 1-3 carbs
  • fruit at some meals

 

Snacks – before you work out

  • Snack that is 2:1 ratio of carbs to protein
    • Rx bar
  • Portable Snack
    • Trail mix
    • Nature Valley protein bars
    • Greek Yogurt
    • Beef jerky
    • Pretzels
    • Chocolate Milk
    • Fruit / dried fruit
    • Popcorn

 

 

Eating with Intention

  • What, when and why are we eating?
  • Emotions can trigger eating (e.g., stress, sadness)
  • Eating is social
  • Understanding hunger fullness cues – are you hungry or full?
  • GI symptoms – are certain foods that make your GI system feel bad?

 

 

Q&A

  1. What is dairy?  Dairy is fat and protein

 

  1. What are good breakfasts?
    • Evol – breakfast burritos
    • Power bowls
    • Greek yogurt with granola, oats
    • Hard boiled eggs
    • Snack bars

 

  1. What is good pre-meet breakfast?
    • 2:1 carbs to protein
    • Oatmeal, granola, with yogurt
    • Pancakes with meat
    • Eat 1 hour to 1.5 hour before meet
    • NOTE:  What you eat the night before is also very important!

 

4) When should we eat/drink

  • Hydrate just before you swim
  • Eat immediately after practice

 

5) Where does caffeine come in?

  • Can be performance enhancing if in moderation and consumed at the right time

 

  1. Recovery meals 
    • 3-4 servings carbs to 1 protein

 

  1. Are you a salty or heavy sweater?  
    • Go for a run, are you completely wet?  
    • Does your sweat taste salty?

 

  1. What is difference between greek yogurt and regular yogurt?  Greek yogurt is low in sugar, contains probiotics, high in protein
  2. What about sports drinks and protein bars?
    • Can be used during workouts
    • No powerade!!  Too much sugar
    • Body armour – good choice
    • What about pedialyte?  Ok, but dilute it
  3.  What about meets?  Could be 4 or 5 hours where you are sitting a lot?
  • Individualized – body armour or electrolyte drinks
  • Snack before long, big races at end of session
  • Make sure you are eating good dinners!!

 

 

Swimmers should not be losing weight!

            Need to adjust portions to ensure that weight is remaining stable

            At least 2500 calories per day (2500 – 4000 cal/day)