Kevin Currell, on Nutrition for performance

The information in this blog is taken from a presentation done for my triathlon club  by Dr Kevin Currell, Senior Performance Nutritionist, English Institute of Sport/British Triathlon.

Kevin’s main philosophy on dieting has 4 main elements: Performance, it must be evidence based, individualised and simple.

Main performance fuel in diet:

Fats: enable the immune system to function properly, provide the building blocks for muscle, important energy source

Vitamins: key nutrients to support a strong immune system

Minerals: support repair within the body and help prevent injury, key nutrients for the body to cope with training

Antioxidants: help the body cope with the stress of training, stimulate metabolism and recovery

Protein: provides the building blocks for muscle

Carbohydrate: the main fuel during any exercise

How to fuel recovery:

ENERGY recovery: fast release carb, protein

e.g.

Boiled Rice + Chicken + Tomato

Sauce

•Jacket Potato + Tinned Tuna

•Bagel + Cooked chicken breast

•Pasta Salad + Chicken Breast

MUSCLE recovery: Protein, carb, antioxidants

e.g. running. Inflammation and muscle breakdown is up, immune function and carb stores are down. Running is stressful!

Post run food e.g.

Protein: This helps to repair the muscles quickly and effectively.

Proteins are the building blocks of the muscle.

• Antioxidants: Help the body to cope with the stress put on the body

• Good fats: These also help the body to cope with the stress put on

the body

• Carbohydrate: Provide the fuel for the muscles to repair themselves

Pro Inflammatory foods

• Foods high in saturated fats

• Cakes and pastries

• Crisps

• Chocolate

• Butter

• Cream

• Sausages

• Pies

• Sweets

• Chips

Anti Inflammatory Foods

• Fish

• Fruit - especially berries

• Vegetables

• Nuts and seeds

• Wholemeal pasta, bread and rice

• Porridge

• Spices

• Herbs

• Olive oil

• Dark Chocolate

OPTION 1 e.g.

500 ml Recovery Drink– Immediately after

running

Handful nuts + dried berries and yogurt –

within one hour after running

Option 2:

500 ml Milk – Immediately after running

Glass Cherry Juice + Peanut butter recovery

bar – within one hour after training

Option 3:

500 ml Whey Protein Berry Smoothie –

Immediately after training

Handful of nuts – winthin one hour after

training

SLOW recovery: protein, slow release Carbs, good fats, antioxidants

Slow recovery means Less Stress, Better Weight Management, More Nutrients, Don’t eat carbs on their own!

E.G. slow recovery meals:

·       Salmon fillet and cous cous + salad

·       Chicken breast, brown rice, roasted veg, olives

·       Stir fry beef, pine nuts, noodles and roast veg

·       Chicken and Quinoa risotto and salad, balsamic olive dressing

·       Prawns + wholemeal pasta, roast veg, tomato sauce

·       Chicken breast, wholemeal pasta, pesto

SLOW CARBS:

Breakfast Cereals

No Added Sugar Muesli

No Added Sugar Granola

Jumbo Porridge Oats

Shredded Wheat

Weetabix

Breads

Wholemeal Bread

Rye Bread

Burgen Bread

Main Meals

Wholegrain Pasta

Brown Rice

Sweet Potato

Cous Cous

Quinoa

Chick Peas

Lentils

Snacks

Fruit

Dried Fruit

Oatcakes

Rice Cakes

Vegetable Crisps

Dark Chocolate

FAST CARBS:

Coco Pops

Crunchy Nut Cornflakes

Cornflakes

Branflakes

Special K

Bread

White bread

Main meals

White pasta

White rice

Potato (eat only if steamed or mashed)

Snacks

Sweets

Crisps chocolate

What’s What in the food groups?

Carbohydrate

Pasta

Rice

Bread

Cous Cous

Quinoa

Potatoes

Muesli

Porridge

Choose wholegrain options where possible

Proteins

Beef

Pork

Chicken

Fish

Turkey

Milk

Nuts

Tofu

Ensure a good protein source in each meal

Fats

Handful of nuts

Tablespoon Olive Oil

Tablespoon of Ground Flaxseed

Medium Avocado

Handful Olives

Hummus

Fish

Add good fats to at least two of your meals per day.

Vitamins

Fruit

Vegetables

Have 8-10 portions of fruit and veg

Minerals

Nuts

Red Meat

Fish

Wholegrain Foods

Fruit

Vegetables

Have 3-4 portions of red meat

Antioxidants

70% Cocoa and

above Dark

Chocolate

Cinnamon

Blueberries (and most other types ofberry)

Olives

Spinach

Walnuts

Balsamic Vinegar

Berries are an excellent antioxidant.

Pre exercise eating guidelines:

• Try and have a main meal (breakfast, lunch, dinner) within 3 hours of the start of training.

– Carbohydrate based meals

– Avoid meals high in fat

• If you have not you need to have a sugary snack in the hour before you train e.g:

– Banana

– Cereal bar

– Toast and jam

– Malt loaf

Pre swim snacks could include: Sports Bar, Muffin, Flapjack, Pancakes, and English Muffins

Recovery: timing is key. Some food within 20 mins, and a main meal within 3 hours

My Thoughts:

Its interesting because someof the principles outlined here are ones that I already adopt within the 3-2-1- diet plan that i already operate. For example:

• I eat main meals within an hour or so of training
• I eat a piece of fruit before my early morning training

What i am still learning, though, is the food groups, and how the combinations work together. As i wasn't at this talk, but recieved the notes / info afterwards, I wasn't able to ask my usual barrage of questions! So internet research and reading it will be I think! Lots to learn still!

•Cereal Bar