InternationalSquashMagazine-December2018

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MAXIMISING TRAINING ADAPTATIONS THROUGH NUTRITION MAXIMISINGTRAININGADAPTATIONS THROUGHNUTRITION Ollie Turner, Performance Nutritionist at the English Institute of Sport and Associate Lecturer in Sports Nutrition at Sheffield Hallam University explains why without the correct nutrition, hours spent training on court and in the gym could go to waste and outlines suggestions of what to eat to maximise training adaptations. By Ollie Turner Performance Nutritionist at the English Institute of Sport & Associate Lecturer in Sports Nutrition at Sheffield Hallam University Many will be aware of the brutal training regime undertaken by Nick Matthew during his distinguished career, in particular the infamous ‘Rumble’ developed by his strength and conditioning which coach Mark Campbell, described as “downright sadistic” and “one of the most gruelling cardio workouts ever published” by Men’s Health Magazine. Numerous elite players will be able to relate to this type of session and will regularly engage in tough training blocks to prepare them for the high intensity demands, dynamic movements and long match durations that underpin the sport. While the benefits of having a solid foundation of a periodised training are well understood, these training sessions only act as a stimulus for the intended training adaptations. Below is a suggested eating plan to help maximise the return from your training efforts. How do we Maximise Training Adaptations? When players engage in training sessions both on and off the court, they get little microtears in the muscle. This is part of the adaptation process and is called ‘muscle protein breakdown’. It acts as a stimulus for the muscle to be repaired and remodelled into a new form with the intended training adaptations. The type of adaptations will depend on the training session undertaken (endurance, strength etc.) with this process being referred to as ‘muscle protein synthesis’. Research has shown that protein is the key nutrient tasked with the tools to repair and rebuild of the muscle. We can manipulate our protein intake to maximise our training adaptations and below are three simple pointers... Firstly, an elite player will endure a high volume of training and match play throughout a season which will create more muscle protein breakdown. As a result, they will require more protein to resynthesise the muscle. Research suggests that an optimal amount per day would be roughly 2.2 grams of protein per kilogram of body mass. A 75kg player would require 165 grams of protein per day to maximise training adaptations (75 x 2.2 grams = 165 grams of protein). Research has also shown that spacing your protein intake out into 4-6 sittings is optimal. Try to aim to consume protein at every main meal and roughly every three hours. Consuming protein immediately post-exercise is also important to maximise training adaptations as this is when muscle protein breakdown is at its greatest. The longer an athlete waits to consume protein post-exercise, the less receptive the muscle becomes to the protein source. Translating the Science into Food Food and drink are a human’s nutrient currency, so we need to be able to translate the science into good practical advice. Below is an example of an optimal protein strategy for a 75kg player. The scenario is that they are in an intense pre-season training block and have completed a strength-based gym session in the morning (9:00 to 11:00) and a court session (14:30 to 16:30) in the afternoon. 7:30 – Breakfast – Porridge oats (made with 250 ml milk) with Banana and Berries (provides 20 grams of protein) It is important to get a serving of protein in for breakfast as this will help reduce the breakdown of the muscle during exercise. The porridge oats and milk will help provide the protein source while also containing carbohydrates to fuel the strength session. The banana and berries will provide some extra fuel while containing Vitamin C, an antioxidant which can help reduce the amount of stress the body is put under during hard training periods. 11:00 – Post-Strength Session – Sports Recovery Shake (approx. 25 grams protein) We want something quick and fast to supply our bodies with the nutrients to repair and rebuild the muscle post-training. A sports recovery shake is beneficial as it can be kept in a gym bag. Many athletes also don’t feel like eating food immediately post-exercise but can generally stomach liquids such as the recovery shake. Look for ones which contain whey protein and the branch chain amino acid Leucine as these will enable the body to remodel the muscle quicker. Athletes subject to UKAD laws will have to ensure any supplements such as a recovery shake are batch tested or display the informed sport logo to ensure against inadvertent doping. 12:30 – Lunch – Teriyaki Salmon with Mixed Grains (rice and quinoa), spinach and broccoli (provides 40 grams of protein) The salmon, mixed grains and broccoli will all contribute to the protein count. Salmon contains vitamins B6 and B12 which help to release energy once it is stored. It is also INTERNATIONALSQUASHMAGAZINE December 2018 | 21 www.isportgroup.com/<strong>InternationalSquashMagazine</strong>
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InternationalSquashMagazine-December2018

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