Fueling For Competition
by Dr. Inez Kelleher
Recently M.O.V.E.! hosted a talk on fueling and supplements with speakers by Dr. Inez Kelleher, orthopedic surgeon and silver medalist in the National Senior Games, and 2016 Olympic Triathlete Joe Maloy. Topics covered included foods/macronutrients for competition, vitamins, and supplements including caffeine.
Regarding the question of whether or not to take supplements, Dr. Kelleher stressed that food is the best choice for nutrition – better than supplements. They, however, can help provide nutrient deficiencies not obtained in your diet. Magnesium is one trace mineral, for example, that is difficult to obtain enough of in your typical diet. (400 mg. is the current daily requirement. Magnesium is found in dark, leafy greens, seeds, nuts, whole grains, yogurt, and bananas.)
Dr. Kelleher discussed some supplements, such as Beta Alanine, that have been known to help with performance – with intensive anaerobic bursts lasting from one to four minutes. She stressed that if you do consider supplements, they should be used with moderation and careful thought. Critical to choice of supplements is to research the quality of the company that produces it. Some companies (such as Thorne) are known to control resources to be sure contaminants.
Dr. Kelleher reviewed the main functions of macronutrients and their recommended relative consumption. Carbohydrates supply energy, protein builds structure for building and repairing muscles, bones, organs, hormones, and enzymes, and fats provide energy and building blocks for natural steroid hormones including estrogen, testosterone and cortisol. Recommended ratios of consumption in a daily diet include 40 – 55% carbohydrates, 10-15% protein, and 30% fats.
How much protein should athletes ingest? As a general rule, 1-1.5gm per kg body weight or .45-.68 mg/lb divided in three to four servings per day is best. As an example, a woman weighing 125 pounds should consume from 56 to 85 grams of protein. Athletes should shoot for the higher end of that range.
Regarding timing of meals, as the link to the piece “Fuel for Training and Competition” (see below) indicates, a rule of thumb to have a meal one to three hours before your event. The article also suggests samples of pre-competition meals or snacks. Inez noted that it’s best to avoid eating high fat before training or competition to avoid feeling full and bloated.
During competition in events longer than a few hours, fuel with carbohydrates every 30 to 60 minutes. Fresh fruit, dry cereal, peanut butter and jelly sandwiches, crackers and fruit yogurt are good sources of carbohydrates.
“Fuel for Training and Competition” includes recommendations of timing of specific foods to eat if you are entered in a meet with several heats or events scheduled with breaks throughout the day. If you, for example, have a meet with one- to three-hour breaks, what do you eat? What do you eat afterwards?
After a workout or competition, nutrients should be replaced within 30 minutes, chocolate milk being an excellent replacement. Milk is 90% water. It offers a macronutrient ratio of 4:1 carbohydrates to protein. Carbohydrates refuel muscles after exercise. The calcium, vitamin D, and phosphorus build and muscle recovery. Milk’s potassium wards off muscle cramping. The B vitamins help convert food to energy.
by Dr. Inez Kelleher
Recently M.O.V.E.! hosted a talk on fueling and supplements with speakers by Dr. Inez Kelleher, orthopedic surgeon and silver medalist in the National Senior Games, and 2016 Olympic Triathlete Joe Maloy. Topics covered included foods/macronutrients for competition, vitamins, and supplements including caffeine.
Regarding the question of whether or not to take supplements, Dr. Kelleher stressed that food is the best choice for nutrition – better than supplements. They, however, can help provide nutrient deficiencies not obtained in your diet. Magnesium is one trace mineral, for example, that is difficult to obtain enough of in your typical diet. (400 mg. is the current daily requirement. Magnesium is found in dark, leafy greens, seeds, nuts, whole grains, yogurt, and bananas.)
Dr. Kelleher discussed some supplements, such as Beta Alanine, that have been known to help with performance – with intensive anaerobic bursts lasting from one to four minutes. She stressed that if you do consider supplements, they should be used with moderation and careful thought. Critical to choice of supplements is to research the quality of the company that produces it. Some companies (such as Thorne) are known to control resources to be sure contaminants.
Dr. Kelleher reviewed the main functions of macronutrients and their recommended relative consumption. Carbohydrates supply energy, protein builds structure for building and repairing muscles, bones, organs, hormones, and enzymes, and fats provide energy and building blocks for natural steroid hormones including estrogen, testosterone and cortisol. Recommended ratios of consumption in a daily diet include 40 – 55% carbohydrates, 10-15% protein, and 30% fats.
How much protein should athletes ingest? As a general rule, 1-1.5gm per kg body weight or .45-.68 mg/lb divided in three to four servings per day is best. As an example, a woman weighing 125 pounds should consume from 56 to 85 grams of protein. Athletes should shoot for the higher end of that range.
Regarding timing of meals, as the link to the piece “Fuel for Training and Competition” (see below) indicates, a rule of thumb to have a meal one to three hours before your event. The article also suggests samples of pre-competition meals or snacks. Inez noted that it’s best to avoid eating high fat before training or competition to avoid feeling full and bloated.
During competition in events longer than a few hours, fuel with carbohydrates every 30 to 60 minutes. Fresh fruit, dry cereal, peanut butter and jelly sandwiches, crackers and fruit yogurt are good sources of carbohydrates.
“Fuel for Training and Competition” includes recommendations of timing of specific foods to eat if you are entered in a meet with several heats or events scheduled with breaks throughout the day. If you, for example, have a meet with one- to three-hour breaks, what do you eat? What do you eat afterwards?
After a workout or competition, nutrients should be replaced within 30 minutes, chocolate milk being an excellent replacement. Milk is 90% water. It offers a macronutrient ratio of 4:1 carbohydrates to protein. Carbohydrates refuel muscles after exercise. The calcium, vitamin D, and phosphorus build and muscle recovery. Milk’s potassium wards off muscle cramping. The B vitamins help convert food to energy.