advances in nutrition for squash coaches 2012
DESCRIPTION
Ryan Fernando presents at the ASIAN SQUASH COACHES Conference on basic techniques that a coach needs to focus on when it comes to Nutrition.TRANSCRIPT
Sports Nutrition Strategies for
SQUASHPlayers
BREAKTHROUGH THE BARRIERS of CURRENT PRACTICES
Chennai 2012
SUMMARY
How to Eat?When To Eat?What to Eat?Hydration Strategies?Supplements?Competition Diets?Training Diets?
Ryan Fernando –Sports Nutritionist
Sushil Kumar - WrestlerOlympic Silver Medallist London 2012, Bronze Medallist Beijing 2008.
Dinaz Vervatwala 26 Hrs of Non-stop Aerobics
Prashant Karmarkar, PARALYMPIAN and Asian Gold Medallist in Swimming
GET THIS PRESENTATION
• www.slideshare.net/ryanfernando
EMAIL me RYAN FERNANDO at [email protected] and you will receive this presentation and 3 Handouts / diet charts.
Focus on Muscle Enhancements
34%
33%
33%
TRAINING
NUTRITION
REST & RECOVERY
HAVE YOU EVER HEARD ABOUT PERFORMANCE NUTRITION
THERE ARE TWO TYPES OF
NUTRITIONFOR CREATING
A SUCCESSFUL
ATHLETE
FOUNDATION NUTRITION
PERFORMANCE NUTRITION
NUTRITION STRATEGY for a SQUASH PLAYERProtein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat CaloriesApple (1 No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59
DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat CaloriesLemon water (unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261
SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66Britania / 5 grain biscuit (2 No. (33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170Vegetable Korma (1 Serving (100g)) 1 1.4 8.7 5.3 88Britannia Daily Fresh Low Fat Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329
OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46
Biomechanics – What happens when you exercise?…
Heart rate
Respiratory rate
Cardiac output
Blood pressure
DigestionExcretion
Catabolism
Performance Nutrition
• RULE 1 : Eat five times a day• RULE 2: 1/2/3 fat/protein/carbohydrate• RULE 3: What am I going to be doing for the
next three hours of my life.• RULE 4: Negative and Positive calorie periods
for Fat burning and Muscle Gain.• RULE 5: SUPPLEMENT
HOW DOES A SQUASH PLAYER KNOW HOW MUCH TO CONSUME
• Height• Weight• Fat %• Determine Resting Energy Expenditure• Determine Hrs of Play• Determine total calorie required.• Decide on Protein, Carbohydrate and Fat %• Decide on Meal timings
How much Hydration does a player need?
Weigh a player before a session
Weigh a player after session( remove wet clothes)
Weight loss = Litres of water consumed
Ex 2 kgs loss = Min 2 lits replenished
Why does a player need to Drink fluids?
For every 2% Weight loss a player looses 15-30% performance
Sodium loss is 5 times that of Potassium
Why does a player need a sports Drink?
• For over 2hrs of play, performance drops badly• Replenish 6-8% Glucose • Replenish 5:1 Sodium to potassium• Upto 2 litres of Sports Drink a day is okay.
COACHING NUTRITION
• TRAINING– Insist on Hydration– Encourage breaks for
snacking– Make sure players eat as
soon as a session is over– Cold Showers help
stimulate appetite– Ask a Sports Nutrition
Expert to guide your students on daily meal plans
• Competition– Insist on supplements like
sports drinks, dry fruits, energy bars, Whey protein
– Ensure compliance of Drinking water
– Eat smaller meals more frequently
– DO not eat ½ before game– Ask a Sports Nutrition
Expert to guide your students on Competition meal plan
What Areas can a Coach Watch?
• Kids Weight• Energy levels during training and Match• Are they Hydrating all the time• Are they eating well• Have they got their nutrition planned.• Basic blood tests for Haemoglobin, Genetic
Testing, Vitamin Deficiencies, Liver and kidney functions, Muscle breakdown.
Favourite foods• PRE TRAINING
– Milk– Dry Fruits– Cheese
• DURING TRAINING– COCONUT WATER– BANANA– NUTS
• POST TRAINING– Milk– Eggs– Noodles– Curd Rice– Smoothies
Favourite Supplements ( Under Nutritional Supervision above 12yrs)
• WADA compliant ( Generic and not Brand specific)– Sports Drinks– Multivitamins and Minerals
• Vit C, Vit D, B-complex• Calcium, magnesium, Zinc
– Whey Protein• Whey Isolate post training• Whey Hydrolyzed during the day
– Casein • At night before sleep
– Energy Gels & Bars– Carnitine & Green Tea
DietGenetic Testing
Supplements
Sports nutrition
NUTRITION STRATEGY for a SQUASH PLAYERProtein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat CaloriesApple (1 No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59
DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat CaloriesLemon water (unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261
SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66Britania / 5 grain biscuit (2 No. (33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170Vegetable Korma (1 Serving (100g)) 1 1.4 8.7 5.3 88Britannia Daily Fresh Low Fat Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329
OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46
TURN YOUR GAME on its Head through Sports Nutrition
For a SMASHING SUCCESS contact me
RYAN
[email protected] or 99 00 00 9080
I can help Design a SPORTS NUTRITION PROGRAM for your genetics, age, and intensity of training and competition.
Basic Thumb rules
• 30-60 gms of Carbs per Hr of exercise• 0.1 gm Carbs per kg of bodyweight per 2 hrs.• 1.5-2.0 gms protein per kg of bodyweight split
over 6 meals. Post game 25-30gms best.• Amino Acids BCAA and Glutamine 10gms each
best for PRO players.• Omega-3 2gm-5gms per day.• Calcium and magnesium supplementation.• Check for VIT D, Vit B12 levels