Sports Nutrition - Training Advice (Menu Planning, Recovery Snacks, Fluids, Supplements) - Essay Example

Training Advice (Menu Planning, Recovery Snacks, Fluids, Supplements) Menu Planning The diet that a marathon athlete consumes, similar to the gasoline consumed by a car, is the source of power responsible for moving the body during running (Hilditch, 2007:41). Further, whatever the athlete consumes has an influence on how the body performs, may it be during the training or during the actual running of the marathon. When an athlete feeds his/her body with the appropriate balance of carbohydrates, healthy fats, proteins, vitamins and antioxidants, the athlete’s body is able to work well, and therefore capable of meeting the demands of training for and running a marathon (Van, Yasso& Burfoot, 2012:14). Therefore, to ensure that the demands on the athletes body are well met, it is essential to make a Menu Planning, not only based on what the athlete enjoys eating, but also what the athlete is needing to accomplish the daily calorie intake (Coyle, 2004):36). In addition, the portion of each food component in the menu will change, based on the level of training activity of the athlete, current weight, height and age of the athlete (Stouffer, 2002:7). Thus, for Pete, the following Balanced Menu Planning has been customized, based on bodily calorie intake needs and the training activity levels. The customized menu has been informed by the fact that under the Dietary Assessment and Hydration section in Part I, it was recommended that Pete should reduce both his protein and fat intakes, and increase his carbohydrates intake. Pete’s Balanced Menu Planning Breakfast Food Type Carbohydrates Proteins Fat Antioxidants Blueberries X X Oatmeal X X Hardboiled Egg X X X Walnuts X X Lunch Apple X X Black Beans X X X Large Mixed vegetable Salad X Vinaigrette Dressing X X Tuna X Dinner Broccoli X Baked Potato X Sour Cream X Chicken Breast X Recovery snacks The Recovery snacks are as important to the body of an athlete, just like the breakfast is considered to be the most important meal of the day (Burke & Deakin, 2010:17). During the marathon training activity, an athlete can break down both the muscle and the red blood cells, while also using all the stored up glycogen and also sweating up to two liters of water (Volpe, 2006:24). Therefore, what an athlete consumes after training is crucial both for the athlete’s performance and also recovery, while also supporting the immune system to handle any body damages sustained during training (Manore & Thompson, 2010:33). The consumption of recovery snacks therefore is one way through which replenishing the muscles and restoring liver glycogen are attained, thus enabling the positive recovery and future performance. The consumption of recovery snacks also helps the athlete’s body to attain the necessary protein needed for tissue repair, as well as the restoration of fluids and electrolytes that are lost during sweating (Burke, 2007:12). Thus, the following is a Recovery Snack Menu customized for Pete: Pete’s Recovery Snack Menu Morning snack Low Fat Granola X X X X Concentrate Grape juice X Greek Yogurt X X Afternoon snack Hummus X X X X Wheat crackers X Carrot Sticks X Evening snack Strawberry slices X Fresh Fruit Salad X X Cottage Cheese X Fluids Fluids are the most important dietary part of the training and competing marathon athlete, owing to the fact that during the training or marathon competing activity, a lot of fluid is lost by the body, through sweating (Brouns 2002:44). The consumption of fluids is simply meant to restore the water lost during sweating, while also keeping the body cells and tissues well hydrated (Girard Eberlle, 2000:56). The performance of an athlete in enduring tasks such as running a marathon decreases as the marathoner becomes more dehydrated (Lukaski, 2004:637). Thus, as little as 2% loss in the body mass has a huge impact on the performance of an athlete, during training and even in the actual competing event (Griffin, 2001:25). In this respect, the Marathon Medical Directors Association has provided that a training or competing marathoner should consume between 400 and 800ml of watery fluids per hour, with the lower limit being ample for low temperature conditions as well as for slow running athletes, while the upper limit is suitable in high temperature conditions and also for fast running athletes (Maughan, 2002:63). Therefore, Pete should take 500 to 600 mL of water a sports drink flavored to his preference 2 to 3 hours before excising, and an intake of 200 to 300 mL of water or a sports drink in 20-30 minutes before exercise (Coyle, E. (2004:45). The post-exercise rehydration for Pete will depend on the body mass loss after the training exercising, and it should be determined accurately within 2 hours after exercising. The post exercise fluid intake should contain water to rehydrate the body, carbohydrates to replenish the liver glycogen and electrolytes to speed up rehydration (Spriet & Gibala, 2004:127). Pete’s Pre-Exercise Fluid Intake Fluid Time Volume Carbohydrates electrolytes Water/ Sports Drink 2-3 hours 500 to 600 mL X Water/ Sports Drink 20-30 minutes 200 to 300 mL X X Pete’s Post exercise Fluid Intake Fluid Time Volume Carbohydrates electrolytes Water/ Sports Drink 5-20 minutes Enough to quench thirst X Water/ Sports Drink 2-6 hours 120% to 150% of the total sweat loss X X Supplements The supplementation of the body during training or running is also important. However, the supplementation should not be meant to replace a healthy diet and whole foods consumption (Jenkins, 200536). Thus, it is preferable to eat whole-food diets that are non-processed, to give the body fresh and adequate supplementation. It is therefore advisable for athletes to avoid pills supplementation (Rogers, 2010:77). Pete’s Supplement Intake Source Vitamins Minerals Trace elements Fresh fruits X X X Unprocessed meat chip X X Competition advice (daily plan, travelling, eating out) Daily plan Time Activity 24-22 hours A short and easy workout 21-10 hours Keep high carbohydrate diet intake 20-18 hours Getting the gear and the race items ready 18 hours Plan wake up time, set alarm, confirm venue, parking space, and entry and close time 18-9 hours Have enough and uninterrupted sleep 9 hours Wake up early 9-8 hours Psychological preparation. Visualize the race, beat any anxiety, boot confidence. 8-5 hours Preparation for the day, bathing, dressing and relaxing the mind 5-3 hours Eating the pre-race meal 3-2 hours Confirming the gear and the race items are all ready 2-1 hours Leaving for the race venue 1-0.5 hours Warming up thoroughly 0.5-0 hours Dressing the race gear and setting to race Travelling Plan Travelling to the competition venue should be done with at least a day or two to spare, since travelling can be very taxing on the body (Whitsett, Dolgener & Kole, 1998:52). For example, if the race is to be held on Sunday, the actual travel preparation should start on Thursday. Pete’s travel plan for a Sunday’s Marathon race: Day Activity Thursday Preparing all the travel equipment, sports gear and items. Packing the travel bags. Confirming flight/train/bus/car schedule. Confirming travel tickets, passports and other documentation requirements. Finally, confirming booking with the hotel. Pack the travelling snack bag. Friday Actual day of travelling. Arriving at the airport, bus or train terminal early and taking or booking a seat. Traveling to the book hotel near the venue. Arrival at the venue proximity. Saturday Workout day. Light cross trainings. Stride practices. Taking regular walks. Refreshing and taking rest to sleep early. Sunday Reporting for the race. Spare at least 30 minutes for simple workouts and warming up. Join and compete the race. Eating out Eating out for the marathon race is particularly important, since it stores up the energy to be consumed during the race (Lukaski, 2004:641). Eating out should entail consuming a lot of carbohydrates, 2-3 hours before the race. Taking sufficient fluids and also unprocessed whole-diet food supplementations including fruits and vegetables is essential (Volpe, 2006:62). Going to the race with a full stomach is important. However, it is necessary to ensure not to overfeed or feed on unusual diets that might cause stomach or physiological discomforts. References Brouns F (2002) Essentials of Sports Nutrition. John Wiley & Sons Burke, L (2007) Practical Sports Nutrition Human Kinetics. Leeds. Burke, L. & Deakin, V. (Eds). (2010). Clinical Sports Nutrition. (2nd ed.). Boston: McGraw-Hill. Colgan, M (2002) Minerals, vitamins and Antioxidants for athletes. Apple Publishing company Coyle, E. (2004). Fluid and fuel intake during exercise. Journal of Sports Sciences, 22, 39-55 Coyle, E. F. (2007). Physiological regulation of marathon performance.Sports Medicine, 37(4-5), 306-311. Girard, S. (2000). Endurance sports Nutrition. Human Kinetics Griffin, J (2001) Food for Sport. Crowood. Hilditch, G. (2007). The marathon and half marathon: A training guide. Ramsbury: Crowood. Houston, M, E. (2006). Biochemistry primer for exercise science. Human Kinetics. Champaign, IL. USA. Jenkins, P. W. (2005). 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Sports Nutrition: A Practice Manual for Professionals. Chicago: American Dietetic Association. pp. 61-63. Whitsett, D. A., Dolgener, F., & Kole, T. M. (1998). The non-runner's marathon trainer. Read More