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

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EMAIL me RYAN FERNANDO at ryan@quanutrition.com 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

ryan@quanutrition.com 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