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Dr. Andrea Braakhuis-Performance Nutrition for Track & Field

Dr. Andrea Braakhuis-Performance Nutrition for Track & Field

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Published by: Chris Nickinson on Jul 04, 2012
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07/04/2012

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Who cares about nutrition? Dr Andrea Braakhuis, USOC
Optimal nutrition for a track and field athlete is somewhat more difficult toquantify than you might expect.
What do we know to be true…….
 1.
 
 Athletes need a good power to weight ratio2.
 
Performance in training/performance suffers once thirst kicks in.3.
 
Competition days are long and stressfulWhen it comes down it the factors vital to good performance are reliant onoptimal nutrition.However, we so often see T&F athletes surviving on McDonalds, cocoapops, fried food, and soda.Why is there a mismatch between the
athletes’
perception on howimportant nutrition is, and the reality?
I suspect……
 1.
 
The athlete has had success on a poor diet2.
 
The athlete knows other athletes that have got away with it.3.
 
The coach
doesn’t value a good diet and therefore the athletethinks it’s OK.
 4.
 
The event is short and therefore the athlete doesn’
t believenutrition is important.5.
 
The athlete thinks their diet is better than it is.What is the likely outcome of a poor diet? Athletes with poor diets suffer shorter sporting careers Athletes prone to cramping, gut upsets, headaches because they
generally don’t eat well
 What is optimal diet for a T&F athlete?
Resting Energy Expenditure for Athletes
 Age Males Females10-18 (17.5 x body weight*) + 651 (12.2 x body weight*) + 74618-30 (15.3 x body weight*) + 679 (14.7 x body weight*) + 49630-60 (11.6 x body weight*) + 879 (8.7 x body weight*) + 829* Weight should be calculated in kilograms (kg). 1 kg= 2.2 poundsIf we use an example 20 year old female sprinter, weighing 121lbs(55kg) and male at (154lbs) 70kg, the BMR will be 1.3 and 17.5MJ.
http://www.freedigitalphotos.net/images/view_photog.php?photogid=01
 
However, as an active athlete they need more energy than calculated bythe REE. The REE is then multiplied by an activity factor that representsthe training load at that time. During rest periods the activity factor may be1.2, during heavy training as high as 1.8. If we use an activity factor of 1.5,this would bring energy requirements to 1950 Calories for our examplefemale and 2630 Calories for our example male (70kg).
Grams of CHO intake per kilogram total body weight (assuming4-5 g CHO/kg BW).
Athletes needing to gain weight or highmetabolism will require more. Talk to a sport dietitian for individualathlete plans.
 
 Athlete Weight in pounds (kg) Grams of CHO per day100 (45) 200110 (50) 325120 (55) 250130 (59) 265140 (64) 290150 (68) 300160 (73) 330170 (77) 350180 (82) 370So what about protein? T&F is a strength and power sport, and from a nutrition perspectivetreated as such. This will bring protein requirements to 1.5 g of protein per kilogram of body weight. While this sounds like a lot, veryfew athletes struggle to achieve this. Perhaps vegetarians.The timing of intake is important for those athletes needing toincrease muscle mass.So all these numbers might be helpful to some of you, the majoritysimply want to know how to advise athletes on what to eat.This is where the plates come in (refer to picture). Plates are a greatway to educate a complex message very simply, no accounting, nonumbers, just copy this picture.Keep it simple.
Extra bits……
 
What’s the scoop on beet juice?
 Should athletes be using caffeine?What
’s the research on the inflammatory diet for athletes?
 
 
2012
 
TRIALS
 
SUPERCLINIC
 
Dr.
 
Andrea
 
Braakhuis1
PERFORMANCE NUTRITION FOR TRACK & FIELD
Dr Andrea Braakhuis
2
NUTRITION FOR TRACK & FIELD
WHAT NUTRITION PRACTICES ASSIST PERFORMANCE
3
NUTRITION FOR TRACK & FIELD
SO WHY DON’T ALL ATHLETES EAT BETTER?
4
NUTRITION FOR TRACK & FIELD
Hydration
BASIC THINGS THAT ALL ATHLETES SHOULD DO
5
NUTRITION FOR TRACK & FIELD
Hydration Monitoring
BASIC THINGS THAT ALL ATHLETES SHOULD DO
6
NUTRITION FOR TRACK & FIELD
Resting Energy Expenditure for Athletes
OPTIMAL NUTRITION
 AgeMalesFemales10-18(17.5 x body weight*) + 651 (12.2 x body weight*) + 74618-30(15.3 x body weight*) + 679(14.7 x body weight*) + 49630-60(11.6 x body weight*) + 879(8.7 x body weight*) + 829* Weight should be calculated in kilograms (kg). 1 kg= 2.2 pounds

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