Sports Nutrition – Nutrient Timing

opyright 20012©The Right Nutrition 

Sports Nutrition – Nutrient Timing 

Wednesday 3 rd October 2012 

Presented by Theresa Millman 

Clinical Nutrition and Sports Nutrition 

Therapist

Overview 

1. Optimal Sports Nutrition – Performance, Energy & Stamina 

2. Macro Nutrients & Nutrient timing 

3. Putting it into Practice 

4. Supplements 

5. Q&A 

✔ 

✔ 

✔ 

✔ 

opyright 20012©The Right Nutrition


Performance – A Nutritional Approach 

Question: 

• As a percentage how much do you think nutrition affects athletic 

performance?


Answer: 

100%


“Nutrition cannot substitute for raw talent, 

training, mental preparation or equipment, 

but bad nutrition can destroy performance.” 

Stone Research Foundation, June 2005


Sports Performance 

Key Goals: 

• Improve performance – endurance, energy, stamina and strength 

• Reduce injury 

• Better recovery 

• Are all underpinned by: good nutrition, hydration and rest

Recognising Signs & Symptoms 

Lack of 

concentration?? 

POOR MEMORY 

Can’t 

handle 

stress 

Every thing is 

a real effort!! 


low 

productivity 

Feel sleepy in 

the afternoon 

LESS 

TOLERANT!!! 

MILD 

DEPRESSION 

low 

sex 

drive 

Crave 

Stimulants 

mood 

swings 

ANXIETY.. 

Tired in afternoon 

STRESSED!!!!! 

& 

wide awake in evenings 

Feel sleepy at 3pm 

No Motivation… 

Increased 

PMS!!!! 

FEEL TIRED 

ALL THE TIME 

Need caffeine 

to get going? 

Have less 

zest for life 

EASILY RAGED! 

Can’t get 

out of bed 

Lack of 

interest in life 

longer illness 

recovery times


Balancing Energy Levels 

• Balancing energy levels is controlled by balancing blood sugars 

• Poor energy control can contribute to the “3pm low”, weight gain 

and sluggish body systems 

• Very common in athletes and needs a little bit of planning to avoid 

• Two main causes of blood sugar imbalances: 

– Sugary (refined) food and drink choices 

– Erratic eating and large meals


Nutrient timing: Balancing blood sugar 

Blood sugar 

Lunch 

Imbalanced 

Fluctuations caused by: 

• Energy dense 

foods/drinks (sweet 

foods) 

• Alcohol 

• Stress? 

• Caffeine? 

Sugar 

cereal 

• Nicotine 

Normal 

Leads to: 

• Energy imbalances 

• Diabetes 

Wake 

Crave 

Coffee/biscuits 

• Weight gain 

• Fatigue 

10.30-11am 3-4pm 5-6pm 

Time


Nutrient Timing - Low and High GI 

Blood Sugar Level (mg/100ml) 

280 

240 

200 

160 

120 

80 

40 

High GI foods: 

Balanced blood White rice, white pasta 

Exercise 

sugar curve white All bread, meals / snacks 

Exercise 

sugar, pastry, cakes, 

low/medium GI biscuits, contain: sweets, chocolate, fizzy 

foods Stress, stimulants: drinks, tropical Protein caffeine, fruits, nicotine alcohol 

PROCESSED complex High GI Carbohydrate 

/ REFINED / STARCHY 

Insulin FOODS foods healthful EATEN Fat IN ISOLATION 

release 

Brains main fuel is glucose / SUGAR!!! 

Leading to cravings and blood sugar fluctuations 

2 teaspoons of glucose (sugar) in blood at rest 

Hypoglycaemic!! 

0 0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 

Time after glucose intake (hrs)



Practical steps: 

• Eat little and often - many athletes eat 5- 6 smaller meal/snacks 

per day. 

• Eat slow sugar release foods (at rest) (COMPLEX CARB 

EXPERIMENT) 

• Take time over food (don’t scoff) 

• Buy and keep appropriate snacks to hand 

• Try and avoid caffeinated drinks (coke and coffee especially) at rest 

• At rest ensure every meal and every snack contains healthful 

protein, fat and carbohydrates



Snacks: 

• Handful of nuts and dried fruit 

• Oatcakes with nut butters 

• Chopped vegetables with Hummus 

• Olives 

• Natural live yoghurt with seeds and berries 

• Apple with a tablespoon of cottage cheese or small piece of other 

cheese 

• Berry fruits with seeds


Nutrient Timing 

• At Rest: Protein with every meal 

– Meals should contain protein, complex carbohydrates and healthful fats 

• Before Exercise: 

– Endurance: Medium (High) GI meal / snack (1-2 hours) 

– Strength: Protein (Carb) 

• During Exercise: 

– Drink to your thirst 

• After Exercise: Carbohydrate / Protein Recovery meal/drink 

– Carb to Protein in a 5-1 ratio. Immediately after exercise (within 45 

mins)


Before Exercise 

• 0.5g-3g of carbohydrates per kg bodyweight 

• 1 - 2 hours before exercise – leave enough time for food to settle 

• Use low GI carbohydrates (with a little fat/protein) such as: 

– sweet potato, porridge, soy beans, chickpeas, baked beans, lentils, 

brown rice, corn, whole meal pasta, vegetables 

• Pre-workout snacks (@1hrs before): fresh fruit, dried fruit, fruit 

smoothies, protein shake, fruit bread. Med/high GI foods 

– Muscle gains: 6-20g Protein + Carbs 30mins pre resistance training 

• Timings must be practiced. Eat too close to exercise and stomach 

cramps, food fermentation and gas develop. Eat too far from 

exercise and hypoglycaemia results


During Exercise 

Exercise lasting longer than 60mins + moderate-high intensity 

• 30-60g carbohydrates per hour* 

• Use high GI foods such as: 

– sports drinks or diluted juices (6g/100ml) absorbed easily, quickly in the 

stomach and small intestine. They also provide fluid for hydration 

– Solid foods such as raisins, sultanas, bananas must be consumed with 

water. These will take longer to digest and be absorbed. 

ALL NUTRITION DURING EXERCISE MUST BE TESTED BEFORE 

EVENTS. THERE IS NO PRESCRIBED FORMULA FOR 

INDIVIDUALITY 

*Coggan A.R. & Coyle E.F (1991), Carbohydrate ingestion during prolonged exercise: effects on 

metabolism and performance, Exercise Sport Science Reviews. 1991;19:1-40. PubMed


Post Exercise 

Time Line: 

• Immediately - 45mins: Combine carbs / protein post exercise has 

been shown to improve glycogen recovery, it stimulates insulin 

release and so greater muscle glucose and amino acid uptake 

• More than 2hrs: Low GI foods 

• If initial eating is delayed muscles glycogen replenishment and 

protein synthesis is dramatically reduced (this can last up to 16 

hours) 

Ivy J. & Portman, R. (2004) Nutrient Timing. Basic Health Publications Inc., New Jersey, 

USA.


Post Exercise 

• Ideal ratio 5:1 / Carbohydrate : Protein 

• Promotes the release of insulin = stimulates muscle glycogen 

replacement 

• Stimulates transport of amino acids into muscle cells = promoting 

protein synthesis and blunting cortisol levels 

• Cortisol suppresses the rate of protein synthesis and stimulates 

protein catabolism (breakdown)


Post Exercise 

50 grams of carbohydrate with at least 10 grams of protein: 

• 200 g fruit flavoured yoghurt with 1 cup fruit salad 

• 60 grams breakfast cereal with 1⁄2 cup milk 

• Fruit smoothie/milk shake (250-350 ml) 

• Liquid meal supplement (250-350 ml) 

• Wholegrain sandwich with meat/cheese filling and 300 ml sports 

drink 

• 250 g baked beans with 2 pieces of wholegrain toast 

• 250 g baked potato with cottage cheese filling 

• 2 crumpets with nut butter (thick spread) 

• Berries with Seeds


Protein Needs in Training 

• Much debate about protein requirements 

• Recent evidence suggests dietary protein increases with rigorous 

physical exercise 

• Strength training may need to consume 1.6 to 1.7 g protein x kg/ 

day (approx: twice current RDA) 

• Endurance training may need about 1.2 to 1.6 g x kg/day (approx 

1.5 times the current RDA)


A Day of Protein 

Quantity of food required to provide needs for a 70 kg 

athlete 

Amount of 

protein (g) 

Breakfast 2 cups cereal ! 6! 

300 ml milk! 12! 

2 slices toast! 8 ! 

2 tablespoons jam! 0! 

1 cup juice! 2! 

Lunch 2 bread rolls! ! 

each with 50 g chicken+ salad! 41! 

1 banana! 2! 

1 fruit bun! 6! 

250 ml flavoured low fat milk! 13! 

Dinner 

Stir-fry with 2 cups pasta + 100 g meat+ 

50! 

1 cup vegetables! 

1 cup jelly+ 1 cup custard! 13! 

! ! 

Snacks 750 ml sports drink ! 0! 

1 carton yoghurt ! 10! 

1 piece fruit! 1 ! 

1 cereal bar! 2! 

Analysis ! 166 g (2.3 g/kg)! 

!


Examples of Protein Foods 

Protein 

Fish fillets, 3.5 oz 

Tuna, 6 oz can 

Chicken thigh 

Chicken breast, 3.5 oz 

Drumstick 

Egg, large 

Cottage cheese, 1⁄2 cup 

Pork chop, average 

Ham, 3 oz serving 

Grams 

22 gms 

40 gms 

10 gms 

30 gms 

11 gms 

7 gms 

15 gms 

22 gms 

19 gms 

2 scoops of Whey Protein 10 gms


Hydration 

• Water is undoubtedly the most important compound in the body 

• We are 70% water 

• Lessens burden on liver & kidneys – helps flush out toxins via urine 

– a build up of toxins can influence mood and energy levels 

• Moistens tissues: i.e. mouth, eyes, nose 

• Regulates body temperature 

• Prevents constipation 

• Lubricates joints 

• Helps dissolve minerals and nutrients so they are 

available to the body


Hydration 

Urine frequency or color 

has nothing to do with 

hydration or kidney 

function. 

Urine Colour 

Chart


Hydration 

• Drink only to thirst, not on a schedule. 

• Drinking does not prevent heat illness. 

• Ingesting salt is unnecessary in ultras. 

• Urine frequency or color has nothing to do with hydration or kidney 

function. 

“Individual differences are too great to make blanket 

recommendations. The only gauge for fluid need is thirst; the only 

symptom of dehydration is thirst” 

Tim Noakes MD, Waterlogged 2012, 

Author of over 250 research papers in sports / ultra racing.


Supplements??? 

• Sports world is filled with pills, potions, powders, bars and drinks 

that promise to give the athlete a winning edge 

• If you are striving to be at the top, how can you afford to miss out 

on these miracles? 

• And can you afford for your competitors to have these advantages if 

you don't? 

Australian Institute of Sport, Supplements in Sport - Why are they so tempting?


Supplements 

Pros: 

• Convenience 

• Many athletes are short on key nutrients 

• Can aid better recovery and support immunity 

Cons: 

• Are expensive 

• Marketing companies make claims 

• Many athletes will forgo eating well by supplementing


Problems with current supplement 

practices by athletes 

• Strategies that genuinely enhance performance: 

– specialized training 

– sound nutrition practice 

– good equipment 

– adequate rest and sleep 

– mental preparation 

• Food is often over looked in favour of supplements 

• Adhoc use of supplements are of little value, i.e. not used in the 

manner that achieves optimal outcomes 

• Supplements only show benefits in those who are untrained 

Australian Institute of Sport, Supplements in Sport - Why are they so tempting?

What to eat…… 

opyright 20012©The Right Nutrition


A Nutritionists dream….. 

Breakfast 

No time Some time Lots of time 

Yogurt & fruit 

Muesli bar 

Snacks 

Muesli, fruit & yogurt/ 

milk 

Granola, fruit & yogurt/ 

milk 

Toast with nut butter 

Eggs (2-3) & granary/ 

seeded toast 

Porridge & berries/ 

stewed fruit 


Muesli bar Yogurt (natural) Granola 

Handful nuts & seeds 

Fruit 

Hummous & oat cakes 

Hummous & carrots 

Remember your 5-a-day!


A Nutritionists dream….. 

Lunch 


Purchased wrap/pitta 

bread 

Protein; chicken, tuna, 

salmon, pork 

Leftovers from dinner 

Canteen food – avoiding 

rich sauces, fried food 

Soup & bread 

Salad with protein 

Homemade sandwich 

with wrap/pitta bread 

Homemade soup 

Dinner 


Eggs & toast Omelette & veg Roast dinner & veg 

Sardines on toast 

Baked potato with tuna/ 

beans/cottage cheese 

Stir-fry 

Remember your 5-a-day!


Aldi Tesco Sainsbury’s 

Muesli 0.89 1.18 1.18 

Optifit Active Yogurt 0.99 1.25 1.84 

Bread 0.69 0.47 0.75 

Peanut butter 0.92 0.62 0.62 

Eggs 0.99 1.48 0.85 

Carrots 0.39 1.00 1.00 

Broccoli 0.39 0.75 1.00 

Lettuce 0.39 0.50 0.90 

Potatoes 0.39 1.00 1.50 

mushrooms 0.79 0.97 1.00 

mixed peppers 1.39 1.00 1.65 

Cucumber 0.59 0.80 0.80 

tomatoes 0.89 1.50 1.10 

onions 0.39 0.69 0.95 

oranges 0.99 1.75 1.50 

Oatcakes 0.69 0.79 0.69 

nut and fruit mix 0.59 0.70 0.89 

Baked Beans 0.32 0.26 0.28 

Chicken breast fillets x4 3.99 4.00 4.00 

Bacon 0.79 1.50 1.50 

mackerel 0.69 0.89 0.89 

Beef mince 2.09 2.80 2.70 

Tuna 0.54 0.62 0.75 

Milk 0.41 0.89 0.89 

soft cheese 0.49 0.50 0.83 

Cider 0.99 1.89 2.15 

Pasta 0.78 0.95 0.39 

fajita kit 1.49 2.00 2.14 

Cost of Food 

Total 24.94 32.75 34.74 

!


Questions? 

For further information about sports nutrition, general health and 

nutrition, or a copy of the menu/meal plans contact: 

Theresa Millman - The Right Nutrition for Sport 

Phone:07850 115038 

Web: www.therightnutrition.co.uk 

Email: contact@therightnutrition.co.uk


Links 

• Noakes, T. (2012), Waterlogged: the serious problem of 

overhydration in endurance sports 

• British Cycling: Road to Glory 

• BBC One - Panorama, The Truth About Sports Products 

• Australian Instiute of Sport – Nutrition pages 

www.ausport.gove.au/ais/nutrition 

• Journal of the International Society of Sports Nutrition (JISSN) 

www.jissn.com

Sports Nutrition – Nutrient Timing

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?