Kin 432 week 9 strength power intermittent sports

brief overview of energy systems used by human body. how long do they last...

immediate energy (ATP-PCr) 0-30s

Power and short-term energy (glycolysis) 15s - 2 mins

STRENGTH/POWER SPORTSCONSIDERATIONS

what energy systems are used

• mainly phosphocreatine (ATP-PCr) for short, explosive efforts

• Anaerobic glycolysis more as duration increases

• Aerobic fitness supports recovery between bouts and higher training volumes

STRENGTH/POWER SPORTSCONSIDERATIONS

body composition and health.

what is the aim

aim to increase lean mass while maintaining power-to-weight ratio

e.g. for judo

STRENGTH/POWER SPORTSCONSIDERATIONS

what do we need to monitor

Monitor REDs risk, especially in weight-sensitive or aesthetic sports

STRENGTH/POWER SPORTSCONSIDERATIONS

what do macro requirements depend on?

Depending on what the athlete has going on in the training cycle, macros will change

protein requirement for strength/power athletes

towards the higher end of the range (1.2 - 2g.kg) due to the hypertrophic nature of training

carb requirement for strength/power athletes

Carbohydrate is important, but are likely not as high as the needs of endurance athletes (4-7g/kg)

fat requirement of strength/power athlete

Fat: Typically ~20-35% of energy intake; supports hormones, recovery, and energy balance.

supplements for strength/power sports with strong evidence

• Creatine monohydrate

• Caffeine (for power and sprint performance)

• Beta-alanine (for repeated high-intensity efforts)

What are strength and power athletes at higher risk of regarding supplements?

Higher risk for supplement and abuse

now onto high intensity/intermittent sports

what are 9 factors/considerations

1. Primary physical demand

2. Dominant energy system: Very important

3. CHO availability

4. PRO/recovery needs

5. Hydration/electrolyte loss

6. Body composition priorities

7. Competition structure

8. Travel disruption

9. Mental/cognitive demand

When can you work with soccer players with nutrition?

During off-season and pre-season is the only time you can work with them because during season their volume of games

There are many people vying for athletes attention. what do you do with that info?

Keep your information brief!

working with high performance soccer

Language and communication: knowing spanish

Cultural and religious awareness: Ramadan

Coach and staff philosophy: learn coach priorities

Know your scope: stay in your lane

Non traditional education: catching athlete attention when in unconventional places

dietitian roles image...

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workload management.

start with what

1st team screening at beginning of season.

1st team screening at beginning of season.

Pre screening questionnaires

Day of

• Multiple stations - docs, nutrition, physio, mental performance etc.

Nutrition

• Body composition testing

• Check over prescreen - red flags, issues last season, changes in diet etc.

Debrief + prioritize player needs

workload management.

start with 1st team screening at beginning of season. then what (flow chart on image)

1st team screening at beginning of season needs analysis

then group players into priority areas based on knowledge (and lack of)

keep session practical and applied. some theory but short and practical

work with family liaison to develop relationships with support network outside of club/team

be selective about 1:2:1 work where possible. it's very time consuming*

ABCDE assessment screening. Give 2 examples of each category

• Anthropometry: height, weight

• Biochemistry: Bloodwork, hydration testing

• Clinical: Eating disorder, allergies/intolerances

• Dietary: Nutrition intake (spectrum of days)

• Food Environment: Living with partner? nutrition skills

What 3 things do you do once you set a nutrtion goal for them?

1. Give athlete the nutrition parameters: they let them set how they’re gonna get their macros

2. Limit changes: 3 - 5 requests since they’re busy and getting lots of

Manage expectations: what is realistic change / good progress given timeframe

3. Timely review + next steps

what do athletes spend most of their time in

Recovery.

88% recovery.

9.6% training

2.4% matches.

about 520 training occasions per year, but 2200 eating occasions

What are some KPI we should look at for individual sports?

performance parameters → nutritional requirements

1. Aerobic endurance: glycogen, hydration

2. Anaerobic capacity: fast energy sources, protein

3. Strength/power: Protein for muscle repair, sufficient energy

4. Concussion management: creatine, omegas, hydration, energy, ocular health

carb suggestion during different stages for soccer

In general it is 5-7g/kg/d of CHO for intermittent sports but for soccer

Pre-season training: 4-8 g/kg BM

In season (one game per week): 3-8g/kg BM to allow for bench players the range is high

• Increase intake to 6-8 g/kg BM a day before and a day after match day

In season (congested fixture): 6-8 g/kg BM

• May need to be consistently high between games

Offseaason:

<4 g/kg BM

case study image

• Protein is low → move up to 1.6g/kg

• CHO is low → move to 5-7g/kg CHO, match days 6-8g/kg

• Hydration: ensure hydration and electrolyte

What should someone have if they’re returning to play post concussion?

For concussion management focus nutrition on:

• Creatine

• Omegas

• Hydration

• Energy

• Ocular health

Dietary supplements fo elite soccer performance.

Definitely need? Unsure?

Definitely need:

1. Caffeine

2. Creatine

Unsure:

1. Beta alanine

2. Nitrate: high adoption by practitioners!

3. Glycerol

4. Tart cherry: Use during congested fixtures

now onto game day.

outfield player...

how much is total match day energy expenditure?

around 3500 kcal

How is soccer game day different from endurance running?

You spend most of the time low speed running

You don’t run continuously for 90 minutes

how does glycogen relate to performance in soccer...

• Players with greater starting muscle glycogen covered greater distance

  • topping up during half time didn’t have the same effect

• impacts ability to do high intensity sprints later in the game cuz they’re depleted

pre game priorities.

Pre game priorities

1. Carbohydrate Availability

2. Hydration & Electrolytes

3. Caffeine

What’s not a priority on game for soccer?

Protein and fats are not a priority, especially if it makes them feel too full

post game priorities

1. Antioxidants & Recovery Support:

• Tart Cherries, protein & carbs)

2. no alcohol

Meal plan for game day. How setup macros for a game at 4pm?

• 2-3 hours pre game: 11 AM

  • 1-4g/kg BM CHO

• Events 1-2.5 hours long:

  • 30-60g/hr

• 4 hours after game for recovery: 8 PM

  • 1g/kg/hour

alcohol in sports.

what are the results

Results:

• >10 Standard Drinks = sleep loss due to REM interruption

• Lower body power output ↓ 1 day post

alcohol in sports

what effects does it have (5)

• High in energy - implications for higher body fat if energy surplus

• Affect appetite: need to eat day after event to recover but it reduces appetite next day

• In recovery - affect Muscle Protein Synthesis after exercise

• ↓ ADH = ↑ urine output = dehydration risk = possible cramps / delayed recovery

• ↓ REM Sleep

alcohol in sport key takeaways

Moderation & only at certain times

When should you not drink alcohol at all?

1. Changing body composition

2. Injury

3. Congested schedule

Ramadan 4 key consideration

a) maintaining energy balance - many lose muscle and gain fat during this period

b) meeting athletes requirements for training + health via supplements

c) euhydration

d) Sleep hygiene / naps to aid recovery and implications for meal timing

Ramadan strategies: what to eat for suhoor? iftar? in between iftar and sleep

High fiber CHO

Protein

hydration

Iftar:

Post training protein shake → start with fluids + electrolytes

Faster digesting CHO

Limit fried foods

Between iftar and sleep:

snack on high fiber + high protein foods

Ramadan supplementation

Omega 3, multi, creatine

Jet lag/travel

when does jet lag occurs. why.

• Jet lag occurs due to a mismatch between the body's circadian rhythms and the external 24-hr light / dark cycle

• Caused by the number of time zones crossed and the direction of travel

How is travel fatigue different than jet lag?

extra load from prolonged travel even without time zone change

goal of strategies with jet lag and travel

to realign the circadian system as quickly as possible and minimize the symptoms outlined

Nutrition checklist to when traveling

plan for travel challenges: pack snacks, melatonin

Know local food culture

check catering and access

hygiene: don’t drink bad water, avoid risky foods

on-site evaluation: food safety check

Special dietary needs: allergies, halal

Summary

important part of building a nutrition program

ABCDE Nutrition assessment and developing rapport with a client is an important part of building a nutrition program

summary

what are intermittent sports. what energy systems

Intermittent sports e.g. soccer use a multitude of energy systems (ATP-PCr and anerobic glycolysis) but with significantly greater muscle glycogen depletion

summary

carb recommendations for team sports

Carbohydrate recommendations for team sport athletes are 5-7g/kg/d

but each sport may have it's ownguidelines with greater specificity e.g. soccer

summary

protein recommendation for team sports

Protein requirements for team sport athletes will depend on:

the optimal weight for the athlete and their sport: may need to experiment

summary

To meet athletes needs on game / competition day, start with

the event time and consider what nutrition they need pre, during and post event

summary

unique challenges

Cultural events, long seasons and frequent travel also create unique challenges for athletes which require nutrition support and advance planning