NUTRITION & SHOOTING

Posted by Coach Excellence on June 23, 2017 in Coaching Hints | ∞

NUTRITION IN THE SHOOTING SPORTS

All disciplines of shooting require high mental concentration, which requires more nutrients to be delivered to the brain to use as fuel. Mental performance will be best after eating a mixture of carbohydrate, lean protein and healthy fat at frequent intervals throughout the day. This will ensure that blood sugar levels remain stable and provide the body and brain with nutrients to perform at an elite level

Follow these nutrition guidelines to improve mental concentration, cognitive function and reaction time.

Try a lower fat eating program, In general, eating a higher fat diet disrupts cognitive function.

Eat a balance of simple and complex carbs. This will help to avoid high sugar spikes which improves reaction time. A higher degree of mental concentration uses more carbs,

Eat smaller meals and snack—small portions eaten at frequent intervals help improve body composition (increase muscles mass and decrease fat mass), and provides a steady supply of fuel to the brain for optimal mental focus and cognitive function.

Stay hydrated. Moderate dehydration can decrease mental performance by lowering the ability to concentrate and decreases movement accuracy. Water is one of the most nutrients in an elite athlete’s nutrition program. Drinking too little or losing too much through sweating decreases the ability to train and recover properly.

Putting it all together

Consume foods that contribute to a strong nutritional base
Antioxidant rich produce and whole grains
Lean proteins
Healthy fats
Monitor hydration status and hydrate accordingly
Eat every 3-4 hours
Consume protein immediately post workout

What is GI, and is it important?

Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. The GI is looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar.

The lower the GI, the better impact that food has on the body. Lower GI foods are absorbed slower into the body – no quick “highs” or “lows” and their effect is more gradual.

Some examples of the GI rating of various carbohydrates include:

low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils.
medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread.
high GI (greater than 70) – potatoes, white bread and short-grain rice.

No one is saying to stop having high GI foods – purely to have a look at your diet to find small changes, that will make a difference to your well-being.

Here is a chart to give you an idea…

Carbohydrates are one of the macronutrients found in many foods and drinks which function as the body’s main source of energy, meaning our body will use carbs over fat or protein if available. When carbs are consumed, the body converts them into glucose (sugar); this is the natural break down response designed to provide fuel to our brain and muscle cells. Glucose enters the bloodstream and then the cells with the help of the hormone Insulin, and is then used as energy.

Any glucose that isn’t immediately used is converted to glycogen and stored in the muscles and liver to be used later. When excess carbohydrates are perpetually consumed and remain unused, they will likely eventually be converted into fat and potential weight gain. However, inadequate consumption of carbs increases the risk of vitamin and mineral deficiencies, insufficient fibre consumption, fatigue, poor performance and the stress hormone cortisol. As well as a decrease in concentration, energy levels, muscle and metabolism.

Carbohydrates are essential for:

Providing our muscles with energy
Supporting brain function
Promoting muscle growth
Providing our body with essential vitamins and minerals
Delivering protein into the muscles
Hormone production
Dietary fibre

Carbohydrates needs will vary from person to person depending on body type, muscle mass and activity levels.

Types of carbohydrates:

Simple (Sugar) carbohydrates can occur naturally or artificially in foods. They enter the bloodstream very quickly, providing the body with an instant energy hit. This can sometimes result in a spike and crash of blood sugar levels, however consuming Simple carbs after training can help the body to quickly transport protein and other nutrients to the muscles. Be aware that consuming high amounts of simple carbs can lead to an increase in hunger and poor nutritional choices as many junk foods are made up of simple carbs, so ideally you want to keep them to a minimum. Keep in mind that simple carb foods are usually quite high in carbohydrates so when following a structured macronutrient plan they may use up a large portion of your daily carb allowance. If you are on a fat loss program you need to weigh up if it’s worth it.

Some examples include but are not limited to:

Raw and brown sugar
Glucose, fructose and sucrose
Corn syrup and high-fructose corn syrup
Some fruits and fruit juice concentrate
Soft drinks, sports and energy drinks
Honey

Complex (Starchy) carbohydrates are broken down slower than simple carbs providing a longer lasting energy release. They are less likely to spike blood sugar levels and have a higher nutritional value compared to simple carbs however they are still high in carbohydrates. Consuming complex carbs after training can also help the body to quickly transport protein and other nutrients to the muscles but will be broken down slower than simple carbs. Aim to consume more complex carbs than simple carbs for better control of blood sugar levels and overall health benefits. As mentioned, complex carb foods are usually quite high in carbohydrates so they may also use up a large portion of your daily carb allowance if you are on a fat loss program, however there are more nutrients in complex carbs than simple.

Some examples include but are not limited to:

Whole grains and whole-grain breads
Oatmeal and brown rice
Potato and sweet potato
Pumpkin
Kidney beans, lentils and legumes
Corn

Fibres are found in plant based foods. They contain high amounts of vitamins and minerals and are essential for a healthy digestive system, improving and maintaining good health, especially in the gut. Fibrous foods are lower in carbohydrates meaning greater volume can be consumed to increase satiety and reduce hunger, especially for those on a low-carbohydrate diet. They are the ideal choice for overall health as they are the most nutritious out of all carb types and should be consumed daily.

Some examples include but are not limited to:

Spinach and kale
Broccoli and cauliflower
Asparagus
Cabbage
Mushrooms
Onion
Carrots
Tomatoes and capsicum

Carbs provide the body with essential nutrients and they are important for many everyday bodily functions. The amount you can eat will be determined by your body type, muscle mass and activity levels.

Aim to consume most your carbs from fibres and complex food sources whilst enjoying the occasional foods made from simple carbs. Eat a balance and vary your choices for optimum health benefits and satisfaction.

Don’t shy away from foods you enjoy, there’s no reason to restrict yourself, just be aware that some options will be nutritionally better than others.

See a Dietician for specific, personal advice

Professionalism in sport means having a plan

ESPECIALLY A NUTRITION PLAN!

Enjoy the challenge
Tricia