Ryan Fernando presents at the ASIAN SQUASH COACHES Conference on basic techniques that a coach needs to focus on when it comes to Nutrition.

1. Sports Nutrition Strategies
SUMMARY for
How to Eat? SQUASH
When To Eat?
What to Eat? Players
Hydration Strategies?
Supplements?
Competition Diets?
Training Diets? BREAKTHROUGH THE BARRIERS of CURRENT PRACTICES
Chennai 2012

2. Ryan Fernando –Sports Nutritionist
Prashant
Karmarkar,
PARALYMPIAN and Dinaz Vervatwala 26
Asian Gold Hrs of Non-stop
Medallist in Aerobics
Swimming Sushil Kumar - Wrestler
Olympic Silver Medallist London 2012,
Bronze Medallist Beijing 2008.

3. • www.slideshare.net/ryanfernando
EMAIL me RYAN FERNANDO at ryan@quanutrition.com and you will receive this
presentation and 3 Handouts / diet charts.

4. Focus on Muscle Enhancements
33% 34%
TRAINING
NUTRITION
REST & RECOVERY
33%

5. HAVE YOU EVER HEARD ABOUT
PERFORMANCE NUTRITION

6. THERE ARE TWO TYPES OF
NUTRITION
FOR CREATING
A
SUCCESSFUL
ATHLETE
FOUNDATION PERFORMANCE
NUTRITION NUTRITION

7. NUTRITION STRATEGY for a SQUASH PLAYER
Protein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat Calories
Apple (1
No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59

8. DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat Calories
Lemon water
(unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261

9. SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66
Britania / 5 grain biscuit (2 No.
(33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170
Vegetable Korma (1 Serving
(100g)) 1 1.4 8.7 5.3 88
Britannia Daily Fresh Low Fat
Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329

10. OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46

11. Biomechanics –
What happens when you exercise?…
Digestion
Excretion
Heart rate Catabolism
Respiratory rate
Cardiac output
Blood pressure

12. Performance Nutrition
• RULE 1 : Eat five times a day
• RULE 2: 1/2/3 fat/protein/carbohydrate
• RULE 3: What am I going to be doing for the
next three hours of my life.
• RULE 4: Negative and Positive calorie periods
for Fat burning and Muscle Gain.
• RULE 5: SUPPLEMENT

13. HOW DOES A SQUASH PLAYER KNOW HOW MUCH TO CONSUME
• Height
• Weight
• Fat %
• Determine Resting Energy Expenditure
• Determine Hrs of Play
• Determine total calorie required.
• Decide on Protein, Carbohydrate and Fat %
• Decide on Meal timings

14. How much Hydration does a player
need?
Weigh a player before a
session
Weigh a player after session(
remove wet clothes)
Weight loss = Litres of water
consumed
Ex 2 kgs loss = Min 2 lits
replenished

15. Why does a player need
to Drink fluids?
For every 2% Weight loss a player
looses 15-30% performance
Sodium loss is 5 times that of
Potassium

16. Why does a player need a sports
Drink?
• For over 2hrs of play, performance drops badly
• Replenish 6-8% Glucose
• Replenish 5:1 Sodium to potassium
• Upto 2 litres of Sports Drink a day is okay.

17. COACHING NUTRITION
• TRAINING • Competition
– Insist on Hydration – Insist on supplements like
– Encourage breaks for sports drinks, dry fruits,
snacking energy bars, Whey protein
– Make sure players eat as – Ensure compliance of
soon as a session is over Drinking water
– Cold Showers help – Eat smaller meals more
stimulate appetite frequently
– Ask a Sports Nutrition – DO not eat ½ before game
Expert to guide your – Ask a Sports Nutrition
students on daily meal Expert to guide your
plans students on Competition
meal plan

18. What Areas can a Coach
Watch?
• Kids Weight
• Energy levels during training and Match
• Are they Hydrating all the time
• Are they eating well
• Have they got their nutrition planned.
• Basic blood tests for Haemoglobin, Genetic
Testing, Vitamin Deficiencies, Liver and kidney
functions, Muscle breakdown.

19. Favourite foods
• PRE TRAINING
– Milk
– Dry Fruits
– Cheese
• DURING TRAINING
– COCONUT WATER
– BANANA
– NUTS
• POST TRAINING
– Milk
– Eggs
– Noodles
– Curd Rice
– Smoothies

20. Favourite Supplements
( Under Nutritional Supervision above 12yrs)
• WADA compliant ( Generic and not Brand specific)
– Sports Drinks
– Multivitamins and Minerals
• Vit C, Vit D, B-complex
• Calcium, magnesium, Zinc
– Whey Protein
• Whey Isolate post training
• Whey Hydrolyzed during the day
– Casein
• At night before sleep
– Energy Gels & Bars
– Carnitine & Green Tea

21. Genetic Testing
Diet
Supplements
Sports nutrition

22. NUTRITION STRATEGY for a SQUASH PLAYER
Protein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat Calories
Apple (1
No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59

23. DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat Calories
Lemon water
(unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261

24. SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66
Britania / 5 grain biscuit (2 No.
(33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170
Vegetable Korma (1 Serving
(100g)) 1 1.4 8.7 5.3 88
Britannia Daily Fresh Low Fat
Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329

25. OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46

29. TURN YOUR GAME on its Head through
Sports Nutrition
For a SMASHING SUCCESS contact me
RYAN
ryan@quanutrition.com or 99 00 00 9080
I can help Design a SPORTS NUTRITION PROGRAM for your genetics, age, and
intensity of training and competition.

30. Basic Thumb rules
• 30-60 gms of Carbs per Hr of exercise
• 0.1 gm Carbs per kg of bodyweight per 2 hrs.
• 1.5-2.0 gms protein per kg of bodyweight split
over 6 meals. Post game 25-30gms best.
• Amino Acids BCAA and Glutamine 10gms each
best for PRO players.
• Omega-3 2gm-5gms per day.
• Calcium and magnesium supplementation.
• Check for VIT D, Vit B12 levels