116 sports conditioning trifecta · plain water is preferred over flavored sports drinks due to...
TRANSCRIPT
P R E S E N T E D B Y
© 2011 IDEA Health & Fitness Association. All Rights Reserved.
INSPIRE THE WORLD TO FITNESS®
February 18, 2011!
The Sports Conditioning
Trifecta Recipe for Winning!
Fabio Comana, MA., MS.!ACE CPT & LWMC, ACSM HFS,
CSCS, CISSN!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
TRAINING WITH A PURPOSE !!!• Always conduct a Needs Assessment !
Needs of the Sport – skill / health parameters … ! Prevalent injuries! Individual(s) – strengths / weaknesses!
3 Critical Components !• Training the Energy Pathways !• Sequencing - Session Layout!• Nutritional and Hydration Strategies!
Pre-Exercise! During Exercise! Post-Exercise!
Balance!
SCRAP!FACES!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Duration of Event! Event Intensity! Primary Energy System!0 – 6 seconds! Extremely High! Phosphagen!6 – 30 seconds! Very High! Phosphagen and Fast Glycolytic!30 – 120 seconds! High ! Fast Glycolytic!2 – 3 minutes! Moderate! Fast Glyolytic and Oxidative!> 3 minutes! Lower! Oxidative!
Anaerobic Pathways!
Phosphagen System ! Fast-glycolytic System !
Contributes:!• During high-intensity activity.!• During any change in intensity.!
Predominant Pathways during Sports – For example; volume of work in a 90 min soccer game = 80 % Anaerobic..!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
ATP!ADP! +! Pi!
PCr!
Creatine kinase!
Cr! +! Pi! + energy!
ATP! ADP! +! Pi! + H+ + 7.3 kcal!
Activates creatine kinase!
+ energy!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• In recovery: ! Complete resynthesis of ATP occurs within 3–5 minutes.! Complete re-synthesis of creatine phosphate occurs within 8 minutes. !
• Adaptations to training: ! As ~ 95% of creatine is located within muscle, total phosphagen content
in body expands with muscle mass increases, especially in type II fibers. !• Supplementation:!
Creatine = by-product of 3 amino acids (arginine, glycine, methionine).! Research Reviews: !
o 22 strength studies (~ 8 % improvements).!o Single-event bouts show mixed results.!o Repetitive bouts show more significant improvements (recoveries).!o Average weight gain: 1½ - 4½ lb gain in 2 weeks (loading).!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
High-intensity Work !
Rapid ATP Splitting ! Manufacture of Lactic
Acid (Lactate) !
Lactate Buffering!Generates CO2 and
H2O!
Buffering System Depletion!
OBLA and Muscle
Exhaustion!
H+ Accumulation !
NaHCO3!
Pushed into blood. Lowers blood pH!
Removed at Lungs!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• In recovery: ! Complete restoration of resting levels of blood lactate occurs within 30–
60 minutes.!• Adaptations to Anaerobic Interval training: !
Effective training expands bodyʼs tolerance for H+ accumulation, the capacity of the buffering system to clear this excess, and the efficiency with which individuals can utilize/reconvert lactate to usable energy. !
• Supplementation:! Ingesting baking soda – alkalinity = over-secretion of gastric acid =
ulcers.! Intravenous infusion = raising blood pH beyond stable 7.35 – 7.45 !! =
Blood alkalosis – kidneys flush out extra bicarbonate…!
NOT TOO SMART !!!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Energy System! % of Maximal Power!
Bout Duration! Work-to-Rest Ratio!
Type of Recovery!
Phosphagen! 90–100%! 5–10 sec! 1:12 to 1:20! Passive!
Fast-glycolytic! 75–90%! 15–30 sec! 1:3 to 1:5! Active!
Fast-glycolytic and oxidative!
30–75%! 1–3 min! 1:3 to 1:4! Active!
Oxidative! 20–30%! >3 min! 1:1 to 1:3! Active!
Adapted from: Baechle and Earle (2008). Essentials of Strength Training and Conditioning (3rd ed.). !
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Interval training = primary modality for training anaerobic systems.! Overload that MUST ultimately consider specificity (i.e., the specific
work-to-recovery ratios needed for the sport or activity) - SAID!• Interval training programs are designed around four key variables
within the modality of a sport: (FIVR)! Number of repetitions (F)! Intensity of each work interval (I) – do not use HR response! Duration of each work interval (V)! Duration of each recovery interval (R)!
• Progress program intensity and specificity by manipulating variables (e.g., 5 – 10 % volume increase or intensity every 1–2 weeks). ! Example: Targeting 30-second work intervals, a program may progress
from 8 reps x 20 sec (160 sec) to 6 reps x 30 sec (180 sec). !
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Adhere to a simple training guideline: !
>10% Decrement in Performance Between Repetitions = Garbage!
• GiGo – Garbage in – Garbage Out – Pete McCall (ACE)
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Unlike VO2max training (~ 6 - 20 % increase), lactate thresholds (OBLA or VT2) can increase from 50 - 60% of VO2max to > 80% of VO2max. !
Need for Aerobic Efficiency for Anaerobic Athletes!
• Aerobic efficiency = blood volume expansion = increased lactate buffer.!• Aerobic efficiency = greater fat utilization @ higher intensities = slower
glycogen depletion. !• Aerobic efficiency = faster shift to fat as fuel during EPOC = less
glucose utilization and faster reconversion of lactate back to glucose.!• Aerobic efficiency = greater ability to shuttle lactate into inactive tissue,
heart, kidney cells, etc., for reconversion to usable fuels.!
All Athletes Require Aerobic Efficiency !! !
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Dynamic Warm-ups!
Balance-Static / Dynamic, !Joint Integrity!
Low-intensity Skill Drills!(Agility, Coordination, Reactivity)!
Power – Plyometrics!
Speed!
Strength!
“Cardio” !
Higher-Intensity Drills!(Agility, Coordination, Reactivity)!
Cool-down!
Post-Exercise Flexibility! Myofascial Release! Static Stretches! PNF !Recover!
Refuel !
and / or!or!
1! 2!
3!
4!5!
Predominantly Closed-Skill!
Predominantly Open-Skill!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
PRE-EXERCISE! EXERCISE! POST-EXERCISE!
Fueling and Hydration!
24+ Hours! 1 - 4 Hours!
Warm-up!
Carbohydrate Loading, Hydration!
Fueling and Rehydration!
Sustained Fuel- Carbohydrates,
Rehydration!
• < 60 minutes!• 60 – 90 minutes!• 90- 120 minutes!• > 120 minutes!
Recovery, Refueling and Rehydration!
Rehydration, Glycogen / Protein Synthesis!
1st 4 Hours!
24 - 36 Hours!
• Sports nutritional strategies should address 3 exercise stages:! Pre-exercise: Beginning 1 week prior to event, through warm-up.! Exercise.! Post-exercise: Up to 48 hours post-exercise.!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Consistently high protein intake may increase potential for health issues in non-athletic individuals:! Renal / hepatic load, dehydration and calcium losses!
o Animal proteins (high sulphur-based aa = increased blood acidity).!
Adult Endurance Athlete Resistance Athlete
RDA 0.8 g / kg BW NA NA Current – Men 1.15 g / kg BW Current – Women 0.94 g / kg BW Recommended 1.2 – 1.4 g / kg BW 1.4 – 1.8 g / kg BW Upper Tolerance 2.0 g / kg BW
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Effects of Pre-exercise Protein Consumption!
• 6 g EAA + 35 g of carbohydrates immediately before/following exercise:! Normal response without feeding = increased protein synthesis rates by
100 % over resting.! Post-feeding – increased protein synthesis rates by 150 % over resting.! Pre-feeding – increased protein synthesis rates by 150 - 200 % over
resting.!
~ 15 - 18 g of whey isolate protein = 6 g EAA.!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• When to take whey:! Within 60 minutes of exercise - avoid fats (heavy, slow GE) or high
glycemic / load carbohydrates (insulin release = HSL inhibition, thus faster glycogen depletion and onset of fatigue). !
Within 30 – 45 minutes post exercise (with high glycemic carbohydrate load = insulin response and protein anabolism).!
• When to take casein:! Before bed - avoid fats (slow GE) or high glycemic / load carbohydrates.
Provides sustained release to avoid early morning catabolic state. ! 3+ hours post exercise - provides sustained positive nitrogen balance for
continues protein synthesis).!
Always Remember !Additional protein must be accounted in total protein intake!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Nutrition and Hydration Strategies Before Exercise!
Hydration and Pre-Exercise Meals or Snacks!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Given timing of snacking to start of exercise, focus on low glycemic load (G.I. score x quantity) - Reduces insulin response.! Consider fructose intolerance - diarrhea (> 4 % concentrations).!
-45 -30 -15 0 15 30 45 60 75 90 Time (min)
120 110 100 90 80 70 60 50 40
Blo
od G
luco
se
(mg
/ 100
ml)
Sugar Feeding
Resting
Exercise (70 % VO2max
Exhaustion No Sugar
Pre-exercise Sugar Feeding
Higher insulin levels inhibit body’s ability to break down fats – inhibits HSL action.
Under sympathetic stimulation, insulin release is inhibited.
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Consumed ≤ 60 min of exercise – low-glycemic loads (carbs and liquid whey protein).!
• Consumed 1 – 2 hours – low-to-moderate / moderate glycemic loads (carbs with liquid whey protein, small amounts of fats*). !
Kcal! 60 - 500! Aim for 60 – 150 kcal!Carbohydrates! 1- 1½ g / kg BW! • 65 - 75 % of total kcal = carbs!
• 3:1 – 4:1 ratio (carbs:protein)!Protein! 15 – 18 g whey (preferred)!Fats! Avoid *!
Snacks ~ 75 - 150 kcal! Carbohydrates! Protein!1 tbsp peanut butter (light) and jelly (reduced sugar) sandwich on 1 slice wheat bread!
24 g! 7 g!
6 oz. nonfat plain yogurt, ½ hard boiled egg! 12 g! 4 g!1 medium sized apple with 1 tbsp peanut butter (light)! 20 g! 4 g!
Guidelines: Pre-Event Snack!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Dehydration is greatest concern during exercise and affected by body size, gender, environment, exercise intensity and conditioning status.! Sensation of thirst normally coincides with a 1 % dehydrated state! Obligatory drinking beginning 24 hours prior to event.! Dehydration of > 2 % (2% loss of body weight) = reduced performance.! Plain water is preferred over flavored sports drinks due to the
unnecessary calories.!
• Unless on medications (affecting urine volume), vitamins or protein supplements, use urine color as accurate, consistent marker. Hydrated: Clear-to-lemonade color. Dehydrated: Orange-yellow to apple-juice color.
Guidelines: Fluid Intake!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Two to three hours prior to exercise: !• Consume 17 - 20 oz. (500 - 600 ml) of water or a sports drink.!
Adequate to achieve optimal hydration + sufficient time for urination. !
Pre-Event “Topping Off” (warm-up phase)!• Top off glycogen reserves and optimize hydration levels.
Under sympathetic stimulation, insulin release is inhibited. Consume 7 – 10 oz (207 – 296 ml) glucose-electrolyte solution (5 – 8
% glucose-type solution:- Gatorade = 5.9 %) every 10 – 20 minutes of activity during warm-up.!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Nutrition and Hydration Strategies During Exercise !
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Events < 60 minutes:
• Water is all that is needed unless performing high-intensity exercise (high sweat rates and potential glycogen depletion), exercising in extreme environments (high sweat rates) or improper preparation before exercise (dehydration or low glycogen stores).
Events lasting 60 – 90 minutes: • Fluid and electrolyte replacement become most important with
carbohydrate replacement needed to a lesser extent.
Events lasting 90 – 120 minutes: • Requires fluid, electrolyte and carbohydrate replenishment.
Guidelines: Fluid Intake!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Events lasting over 120 minutes:
• Requires fluid, electrolyte, more complex-carbohydrate replenishment + consideration for amino acids (e.g. branched-chain amino acids - BCAAs) as glycogen depletion becomes a concern.
Rule of Thumb !!
Consume 7 - 10 oz. (200 – 300 ml) of fluid every 10 - 20 minutes.
• Applies to both water or sports drinks.
Guidelines: Fluid Intake!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Sports drinks with carbohydrates and electrolytes: ! 5 – 8 % carbohydrate solution. ! Carbohydrate goal:!o Consume 30 – 60 g of carbohydrates / hour of exercise or….!o 0.7 g / Kg of body weight for every hour of exercise.!
• Carbohydrate concentration can be calculated from the food label.! Example: Label contains 14 g of carbohydrates per 8 oz. (240 ml)
serving.! Concentration = 14 g ÷ 240 = 0.058 x 100 = 5.8 % solution.!
Guidelines: Fluid Intake!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Nutrition and Hydration Strategies After Exercise!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Rehydration is MOST critical - determine amount of fluid needed to rehydrate:!
Fluid requirement = pre-exercise weight - post-exercise *!
* Urine volume must be accounted for, therefore weigh yourself after going to the bathroom (voiding) before and after exercise.!
• Example: ! Pre-exercise weight (voided): 145 lb. ! Post-exercise weight (voided): 142 lb. ! Fluid requirement: 3 lb or 48 oz.!
• Scale weights must be measured naked or while wearing the same dry clothes.
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• A balanced diet with water minimizes hyponatremia risks. • Affects only 0.6 % marathon population and ~ 0 % of general population.
Rehydration Guidelines!
WATER!
Replace fluids at 120 - 150 % of body weight lost !
Example: If David loses 1 lb (16 oz.) during exercise, replace his fluid with 19 – 24 oz. of water.
Accounts for larger urine losses!
GES / ES!
Replace fluids at 100 - 125 % of body weight lost !
Example: If David loses 1 lb (16 oz.) during exercise, replace his fluid with 16 – 20 oz. of water.
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
• Important consideration for athletes with vigorous training regimens. ! Normal glycogen restoration = 24 - 36 (up to 48 hours), athletes
may need to consider aggressive strategies to accelerate their rates of replenishment.!
Aggressive strategies = 5 % / hour (20 hours total).!
• Factors that influence glycogen re-synthesis rates include:! Timing of carbohydrate ingestion following exercise.! Type of carbohydrate ingested.! Quantity of carbohydrate ingested.!
Glycogen Re-synthesis!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Timing:!• Glycogen re-synthesis most active in 1st hour following exercise,
less active in 2nd hour following exercise. ! Rates = 100 % greater than 2 hours post-exercise.!
• Waiting 2 hours post-exercise to feed lowers muscle glycogen stores by 45 % at 4-hour mark versus immediate post-exercise eating.!
Glycogen Re-synthesis!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Type:!• Glycogen re-synthesis = 50 % slower from fructose than from
glucose sources.!• Glucose absorbed more rapidly; fructose first requires conversion to
glucose in the liver. !• High-glycemic sources are recommended to accelerate absorption
and replenishment.! Remember: high insulin responses inhibit Hormone Sensitive Lipase
(HSL) - shuts down fat utilization during recovery (EPOC).!
Glycogen Re-synthesis!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Quantity:!• Research: 0.7 – 1.5 g carbohydrates / kg BW / hour. !
Average: 1.0 – 1.2 g / kg / hour (within 30 min), then continue each hour for 1st 4 hours. !
WAIT !!! COUNT KCAL !!! Example: 175 lb (79.5 kg) runner = 80 – 95 g / hour (320 – 380 kcal / hr).!
Protein:!• Consume protein prior to exercise.!
Post-exercise compliments pre-exercise intake.!• Consume 0.2 – 0.4 g / kg (~ 15 - 20 g) protein (whey isolate or
hydrolysate).!• Follow 3 – 4 hours later with casein - sustain protein uptake into
blood.!
Glycogen Re-synthesis and Protein Synthesis!
© 2
011
IDE
A H
ealth
& F
itnes
s A
ssoc
iatio
n. A
ll R
ight
s R
eser
ved.
www.ideafit.com
Thank you ….
I hope you found this information useful …
Fabio Comana – [email protected]
Questions ??