Professional Documents
Culture Documents
NUTRITION
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Strength/Power Sports
Power Lifting
Olympic Lifting
T h r o w i n g Events
Arm Wrestling
Sprinting
COMPANION
SLIDES
Endurance Sports
Mixed Sports
Running
Cycling
X-Country Skiing
Rowing
Triathlon
Amercian Football
Rugby, Soccer
Middle Distance Events
Speed Skating
Combat Sports
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RECOMPOSITION
www.bodyrecomposition.com
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Applied Sports Nutrition
for Team Sports
Lyle McDonald
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Overall Agenda
Background Physiology
General and Performance Nutrition
Meal Planning
Around Workout and Competition Nutrition
Hydration
Supplements
Weight Gain/Weight Loss
Putting it All Together
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Continuum of Training
Sports Continuum
Pure Strength/Power
Mixed
Pure Endurance
Pure Strength/Power
Mixed
Pure Endurance
Powerlifting
Olympic lifting
Throwing events
Etc.
Football
Rugby
Soccer
Middle Distance Running
Etc.
Strength/Power
Technique
Tactics
Work Capacity
Little 'endurance'
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Continuum of Adaptations
Pure Strength/Power
Mixed
Pure Endurance
Requires a combination of
the adaptations for pure
strength/power and
endurance depending on the
specifics.
Mitochondria
Cardiac adaptations
Enzymes of energy
production
Blood volume
Technique
Efficiency
General Use
Supplements
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Overall Daily
Nutrition
And Diet
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Mixed
Pure Endurance
Sample Athletes
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Protein: Introduction
Many roles in the body: structural, hormones, energy, etc.
(next slide)
Only source of nitrogen in the diet
Provides Amino Acids
Structural
Hormones
Neurotransmitters
Energetic
"Muscle
Hair
Skin
Bone
Connective tissues
Tryptophane
Serotonin
Tyrosine->
Dopamine,
Adrenaline,
Noradrenaline
Growth Hormone
IGF-1
Catecholamines
Thyroid (tyrosine)
Albumin
Other
Immune System
Gut Function
Anti-bacterial
Blood pressure
Analgesic effect
Glucose production
Ketone production
Alanine, leucine
burned in muscle
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Daily Protein Recommendations:
Amount
Type of Sport
Male
Female
Mixed
2.5-3.0 g/kg
2.4-2.6 g/kg
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Inflammation
Immune system function
Cell membrane fluidity
Etc.
Mixed
Male
1.1-2.2 g/kg
Female
1.1-2.2 g/kg
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Polyunsaturated fat
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Daily Carbohydrate Recommendations:
Amount
Female
type of Sport
Male
Mixed
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Learn to Eyeball
Once you get calorie counts for standard meals, you don't
have to track quite so much
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Calorieking.com
Fitday.com
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Modular Eating
Pick protein source first: often contains some fat or carbs
Pick carb source next: often contains some carbs or fat
Use fat to balance out the meal (e.g. add olive oil to salad)
While a little boring, makes adjusting food intake much
easier esp. carbohydrate intake.
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Key
Phase 1:1-4 hours before training
Phase II: 0-30 minutes before training (including warmup)
Phase III: During workout
Phase IV: Immediately after training to 1-2 hours afterwards
Goals
Timing
Pre-Workout Nutrition
Part 1
Top off liver/muscle glycogen
Part of daily ongoing nutrition
1-4 hours before training
Not skipped with few exceptions
Weight class issues
Fasted endurance training
Technical workouts
Athletes training first thing in the morning
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Goals
Timing
Pre-Workout Nutrition
Part 2
Size of meal
Size of athlete
Type of workout (volume/intensity)
How long between meal and training
Content
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Pre-Workout Nutrition
Part 2
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)uring Workout
Part 1
Goals
Timing
Nutrition
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Goals
-
Timing
Post-Workout Nutrition
Part 1
Glycogen resynthesis
Rehydration
Initiate/improve adaptations to training
Enhance recovery to prepare for next workout
Immediately following training to 1-2 hours afterwards
Timing issues
Immediate vs. delayed
When is next workout
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Fluid
Carbohydrate intake
Protein
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Nature of training
Goals of athlete (hypertrophy, fat loss, performance)
Glycogen resynthesis
Proteins
Carbohydrates
Dextrose, maltodextrin, sucrose, fructose, starch
Fat/Fiber issues
Creatine
Solid vs. liquid meals
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Fat gain
Rehydration
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Competition Nutrition
Post-workout
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Module 5: Hydration
Hydration: Individuality
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I lydration: Introduction
Hydration myths
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Thirst is imprecise
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Hydration: Cramping
Very complicated
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Module 6: Supplements
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Protein Powders
-
Basic multivitamin/mineral
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Calcium
-
Vitamin D
-
Zinc/Magnesium
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Anti-oxidants
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Beta-Alanine
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Pre-workout stimulants
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Creatine Monohydrate
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Everything else
Esoterica
Buying Supplements
Never buy commercially (e.g. GNC)
Irueprotein.com (http://www.trueprotem.com)
lfast400.com (http://wwwJiasl400.com)
Vitaglo.com (http://www.vitaglo.com)
Not so fast shipping sometimes
Excellent prices
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Gaining Muscle: Part 2
Actual rate of muscle mass gains is slow
- 1 kg/month or less for non-beginner males
- 0.5 kg/month for non-beginner females
At most a 300-500 cal/day surplus on training days
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