Nutritional Recovery Acute to Chronic Considerations

Dr. Trent Stellingwerff Canadian Sport Centre- Pacific

OTP Technical Leadership Program

Professional Development Breakfast & Workshops

Dec. 5th, 2011: 9:30 – 10:00am

% time spent competing vs. training

vs. “recovering” (Elite female 1500m athletics runner)

6.23

0 0 0 0.03 0 0 0 0

93.73

Time Spent

Training

6.23% ~30,000-40,000 min

(~500-650hrs)

Time Spent

“Recovering”

93.73% 500,000 min

(~8200hrs)

Time Spent

Competing

0.03% ~180 min

(~3hrs)

(~20-25 races/year)

Time Spent

Comp. the

Olympics

0.00019% (over a quad)

Presentation overview

1) Optimizing Acute Recovery

2) Optimizing Recovery During Competitions

3) Can a periodic lack of nutrition drive training

adaptations? Or vice versa?

4) “Nutritional Physiology”- a new emerging sport

science discipline?

Optimizing ACUTE

Recovery

Do you know what type

of protein (if any) your

athletes are eating after

training?

Should you?

Provocative TITLE:

Both what you eat and when you

Eat are very important

8am 10am noon 2pm 4pm 6pm 8pm 10pm }

First 2hrs

Acute Recov

Breakfast Lunch

Morning

Snack

Dinner Evening

Snack

Total daily energy intake: ~3000 to 3500 kcals for 65kg athlete

Hard Training

2hrs

Preparation and planning ahead are vital to eating success!

~25% of

total daily

energy intake

Maximizing glycogen re-synthesis

0.0

0.1

0.2

0.3

0.4

0.0 0.5 1.0 1.5 2.0 2.5

Carbohydrate intake (g/min)

Mu

sc

le g

lyc

og

en

syn

the

sis

rate

(g

/min

)

Maximal synthesis rate

(Adapted from Jentjens & Jeukendrup. Sports Med 33 (2): 117-144, 2003)

~1.2 to 1.5g CHO • kg BW-1• hr-1

Of high glycaemic index carbohydrates

in frequent small doses of

20-30g CHO every 20 to 30min

for the first ~2 hrs

Examples of Good Post-Exercise Carbohydrate

1 Litre of sports drink = ~ 66grams

1 Large Potato = ~50grams

Lima Beans = ~50grams

10 dried dates = ~50grams

English Muffin = ~130grams

1 cup of rice = ~50grams

2/3 cup of raisins = ~75grams

But what about adding protein?

Post-exercise how much protein is needed?

0 10 20 30 40

0.00

0.05

0.10

0.15

a

b b

c c

Protein (g)

Mu

scle

Pro

tein

Syn

the

sis

FS

R (

%·h

)

Moore D.M. et al. AJCN, 2009.

~0.25g/kg BW 50 kg / ~110 lbs = ~15g post-exerc.

70 kg/ ~150 lbs = ~20g post-exerc.

90kg/ ~200 lbs = ~25g post-exerc.

110kg/ ~240lbs= ~30g post-exerc.

Type of protein source matters for

acute protein synthesis

Tang J.E. JAP 107: 987-992, 2009.

Mu

scle

Pro

tein

Syn

the

sis

FS

R (

%·h

)

Type of protein source matters &

chronic/prolonged training

Moore DR et al., Am J Clin Nutr (In Press) Cribb P.J. IJSNEM 16: 494-509, 2006.

Double blind / 13 men / 10 wk training program (3 days/week) in 2 groups:

1) Hydrolyzed whey protein

2) Casein

Whey

Pre – ~17.2% BF

Post- ~14.8% BF

Casein

Pre – ~18.7% BF

Post- ~18.6% BF

Acute Recovery „Case‟ Study:

Thrower- Weight-room session

A 150 kg (330 pound) thrower does an incredibly intense

90min weight room session during his building phase, and will

be looking to try and recover for technical work the next day.

Glycogen ~ 60-80% decline

PRO with CHO vital for

recovery

Proposed recovery:

~1g CHO/kg = 150g CHO

~0.3 g PRO/kg = 45g PRO

~800 kcals

Club sandwich

(1 LARGE club sandwich + 7

dried dates + 1 cup of juice)

~120g CHO and 44g PRO

~775kcals

Sports drink +Protein Bars

(750ml sports drink +

2.5 Protein bars)

~150g CHO and 48g PRO

~790kcals

General recovery recommendations…

• Timing is of the essence– you “waste” part of your workout if you don‟t consume nutrition in the first several hrs after training.

• Very easy training days do not need an aggressive post-exercise nutritional recovery routine!

• Be prepared– bring a snack for immediately after training.

• Fresh foods are as good as sports foods, the key is to have them with you.

• In the first ~2hr post training aim for (read the labels of what you are consuming or look up the foods you want to eat):

• ~ 15 to 25g of protein (~0.3 g PRO/kg BW) • ~40 to 80g of carbohydrate (~1 to 1.5g CHO/kg BW)

• Hydration – urine should be pale yellow, if you are waking to urinate more than 2 times per night you are over-hydrated.

• Recovery periods is one of the only times of the day to consume highly calorie dense liquids (e.g. sports drinks)

• Strategically plan on when and where in your YPI you should emphasize recovery vs. not.

Optimizing Recovery

during Competition

Situations

© Trent Stellingwerff, 2010

Michael Phelps 2008 Olympic Schedule

Saturday, August 9

• 400m Individual Medley - Heats – OR of

4:07:82.

• Men's 400m Individual Medley -- Final – Wins

first gold, WR of 4:03:84.

Sunday, August 10

• 9:54 a.m. 200m Freestyle -- Heats

• 10:21 a.m. 4x100m Freestyle Relay -- Heats

• 11:26 p.m. 4x100m Freestyle Relay -- Final -

Phelps and teammates win gold.

Monday, August 11

• 12:28 a.m. 200m Freestyle -- Semifinals

• 8:15 a.m. 200m Butterfly -- Heats

• 10:16 p.m. 200m Freestyle -- Final - Wins gold,

tying record for most Olympic gold medals in a

career.

• 11:50 p.m. 200m Butterfly -- Semifinals

Tuesday, August 12

• 8:55 a.m. 4x200m Freestyle Relay -- Heats

• 10:21 p.m. 200m Butterfly -- Final - Wins gold;

breaks record for most career gold medals with

10

• 11:19 p.m. 4x200m Freestyle Relay -- Final -

Wins gold; 5 for 5 in the 2008 Games.

Wednesday, August 13

• 9:51 a.m. 200m Individual Medley – Heats

Thursday, August 14

• 12:32 a.m.200m Individual Medley -- Semifinals

• 9:02 a.m.100m Butterfly -- Heats

• 10:48 p.m. 200m Individual Medley -- Final -

Wins 6th gold; sets 6th world record.

• 11:55 p.m. 100m Butterfly -- Semifinals

Friday, August 15

• 9:45 a.m. 4x100m Medley Relay -- Heats

• 10:10 p.m. 100m Butterfly -- Final Wins 7th gold.

Saturday, August 16

• 10:58 p.m. 4x100m Medley Relay -- Final -

Wins 8th gold; sets

Michael Phelps earned 8 gold medals,

and 7 WR at the 2008 Beijing Olympics.

To do this he raced 20 times over 9

consecutive days, and five of those days

featured 3 races on a single day!

http://sportsillustrated.cnn.com/

Immediate post-race nutrition

SUMMARY

Can a Periodic Lack of

Nutrition Potentially Drive

Training Adaptations?

Or vice versa?

Universally recommended that endurance athletes have

high daily CHO intake to enhance training load/effects.

However, there is a failure of longitudinal studies to show

consistent training adaptations and performance

improvements when comparing high daily CHO intake with

moderate-CHO intake. (Burke LM, Practical Sports Nutr. pp. 100, 2007)

Does a surplus or a lack of nutrition “drive” optimal

training adaptations?

How is this best periodizied?

Periodic „fasted‟ training to maximize

fat oxidation & aerobic training stimulus

De Bock et al. Effect of training in the fasted state on metabolic responses during exercise

with carbohydrate intake. JAP. pp 1045, 2008.

2 groups training: 6 wks, 3 day/week

for 1-2 hrs @ 70% VO2max

(only 18 total sessions):

1) With CHO rich breakfast +CHO intake

during training (~70g/hr)

vs.

2) 11-hr fasted training in morning

-- less glycogen breakdown,

-- increased fat transporters

but no change in fat oxidation

-- no performance measures

© Trent Stellingwerff, 2010

Fasted running…is it even new?

Arthur Lydiard‟s famous Owairaka 22-mile (35km) runs (water-only) in 1960‟s

Waitakere Ranges

Ethiopian marathon training: fasted 30-35km runs at 6AM

Chronology of interventions…

Elite marathon runners

0.0

0.5

1.0

1.5

2.0

2.5

3.0

3.5

4.0

4.5

5.0

Low Energy

Target Fueling

Gut Adapt

General Prep

Phase

(weeks 1-6)

Specific Prep

Phase

(weeks 6-12)

Competition

Phase

(weeks 12-16)

Avera

ge I

nte

rventions

per

week

Case-Study: Results

Reid Coolsaet Old: 2:16:53

New:2:11:23

+4.0%

Eric Gillis Old: 2:13:56

New: 2:12:08

+1.3%

Dylan Wykes Old: 2:15:15

New: 2:12:39

+1.9%

Rob Watson Debut

2:16:17 Marathon

Debut

High dose anti-oxidant supplementation and

training adaptation

AJCN, 2008

Nutritional Recovery Continuum

Situations for

Limited

Recovery

Situations

for

More/Optimal

Recovery

• Championship racing season

• “Brittle” athletes (get sick often

tend to „over‟-train often)

• Developmental athletes

• Athletes who have not yet

maximized training response

• Speed/Power athletes

• Muscle hypertrophy desired

• Targeted at times when

functional over-reaching is

desired

• More durable/ senior athletes

• Athletes who have nearly

maximized training responses

• More towards endurance based

athletes

• Situations where muscle/fat

decreases are desired

“NUTRITIONAL

PHYSIOLOGY”

– an emerging sport

science discipline?

Stimulus = Response ?

STIMULUS Specific

Training

Prescription

RESPONSE Desired

Adaptation

= SUBSTRATE

“Building-Blocks” Energy

Macro- micro nutrients

Fluids

+

Good wholesome foods/eating is the nutritional

foundation over-riding an athletes training

and development

Benefits of using sports

foods to refuel and rehydrate

from workouts and races

A small

boost from a

few ergogenic aids

Food to sports nutrition to supplements

Nutritional “Expert” Continuum

Supplement

“Guru’s” (aka

Gunslingers)

Food Basics

“Betty Crocker” Physiological understanding with

nutritional research experience

“Nutritional Physiology”

ENERGY

EXPEND-

ITURE

ENERGY

INTAKE

TRAINING vs. NUTRITION

Amount (kcals)

Type

(CHO vs.

PRO vs. FAT)

Timing

Amount (LOAD)

Type

(aerobic,

Resistance,

Short/long)

Timing

(Periodization)

Sweet Spot of “Nutritional Physiology”

Optimal Body Composition

Optimal Training Recovery Profiles for Desired Adaptive Response

Nutritional Solutions to Optimize Performance

Thank-you…

Own the Podium

Rowing Canada & Athletics Canada

Case-study athletes & coach’s

Canadian Sport Centre - Pacific

BACK-UP SLIDES

Recovery vs.

Adaptation

Recovery vs. Adaptation

• Recovery (secs to mins to hrs to days)

• The act, process or instance of returning towards a “normal” condition.

More specifically, it is the restoration or re-synthesis of: – Energy producing enzymes (proteins) inside muscles

– Specific and functional proteins (eg. contractile vs. mitochondrial)

– CHO and fat stores

– Endocrine and immune system

• In terms of sport recovery, we are focusing on the acute period in the first 2-hrs post-exercise and focusing on muscle carbohydrate (glycogen) and protein re-synthesis, or the period prior to the next training bout.

Optimizing a single training bout

Time (hours/days)

Ad

ap

tatio

n (

ie. m

eta

bo

lic/m

RN

A/

pro

tein

s/p

erf

orm

an

ce

)

(baseline)

3) Decrease recovery time

between hard training sessions

with appropriate

nutrition interventions

Hard training

session

2) “Optimized” training and recovery

can result in increased adaptations

(or super-compensation)

-Timing / periodization of training with

appropriate nutrition interventions

• Adaptation (weeks to months to years)

• The process of repeated acute and specific exercise stimuli, followed by recovery (rest and nutrition), over a prolonged period that induces a variety of favorable metabolic, genetic and morphological changes to optimize a given athletes ability in their desired task.

• The functional outcomes of these adaptations are determined by: – Repeated and specific training stimuli

– Training volume, intensity and frequency

– Individual (genetic) response to a given training stimuli

– Interaction of optimized recovery

• REPEATED TRAINING + RECOVERY BOUTS =

ADAPTATION

Recovery vs. Adaptation

Time (months/years)

Optimizing training and recovery

adaptations over time

Ad

ap

tatio

n (

ie. m

eta

bo

lic/m

RN

A/

pro

tein

s/p

erf

orm

an

ce

)

(baseline)

Initial level of

performance

ability

Athlete not

utilizing

optimized

training and

nutrition

Athlete utilizing

optimal adaptations