Caren Biddulph Sports Nutrition - Sydney Expo Presentation
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Australian Institute of Personal Trainers nutrition contributor and Caren Biddulph speaks at the Sydney Fitness & Health Expo about performance nutrition. Caren Biddulph is an Accredited Practicing Dietitian, Nutritionist and Registered Sports Dietitian. She is also a triathlete and power yoga instructor. Caren completed her Nutrition and Dietetics degree (Bachelor of Science) in South Africa, and then gained her Masters in Sports Nutrition at Griffith University, Australia. She has dedicated much of her career to sports nutrition and also completed the postgraduate International Olympic Committee (IOC) Diploma in Sports Nutrition in Geneva.Believing that a balanced diet and exercise program are the cornerstones of wellbeing, Caren hopes to share her passion in educating others about the importance of nutrition for athletes. (View video: https://youtu.be/SDCZN6Bl9Ao)
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Caren Biddulph Sports Nutrition - Sydney Expo Presentation
- 1. SPORTS NUTRITION Caren Biddulph (MSc Nutr. & Diet. IOC)
- 2. SPORTS NUTRITION: Giving you the EDGE… what’s changed, what are the rules? What to eat pre, during and post workout Nutrition edge: up and coming strategies and supplements Nutrition & Fitness: Fuel your body
- 3. Why Nutrition is VITALLY important: • Good nutrition is an essential tool for better performance • Consider type, timing and quantity of food & fluid • Make your plan specific to your individual nutritional needs, as well as your training and competition schedule. • Good nutrition assists in the ability to train intensely, as well as in muscle recovery and metabolic adaptations to endurance exercise.
- 4. IOC POSITION STATEMENT • Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. • Diet significantly influences athletic performance. All athletes should adopt specific nutritional strategies before, during and after training and competition to maximise their mental and physical performance. • Evidence-based guidelines on the amount, composition, and timing of food intake have been defined to help athletes perform and train more effectively, with less risk of illness and injury. • Athletes will benefit from the guidance of qualified sports nutrition professionals who can advise on their individual energy, nutrient and fluid needs and help develop sport-specific nutritional strategies for training, competition and recovery.
- 5. ENERGY REQUIREMENTS: • Optimum athletic performance is promoted by adequate energy intake. • Maintain body weight and health and maximize training effects. • Low energy intakes → loss of muscle mass; menstrual dysfunction; loss of or failure to gain bone density; increased risk of fatigue, injury, and illness; prolonged recovery. • Avoid Low energy availability, as it can impair performance, HEALTH and adaptation to training (> 30 kcal/kg of fat free mass per day (126 kJ/kg of fat free mass) )
- 6. Energy requirements (new recommendations)… • The newer concept of energy availability, defined as dietary intake minus exercise energy expenditure normalized to fat-free mass (FFM), is the amount of energy available to the body to perform all other functions after exercise training expenditure is subtracted. • Many researchers have suggested that 30 kcal·kg−1 FFM·d−1 might be the lower threshold of energy availability for females.
- 7. Energy calculations: • Estimation of energy needs of athletes and active individuals can be done using a variety of methods • DRI • Dietary Guidelines • DLW / predictive equations (estimate only) Cunningham equation &/ Harris-Benedict equation = BMR (multiplied by the appropriate activity factor of 1.8-2.3).
- 8. Energy requirements for physical activity:
- 9. Carbs: • Meet the needs of training and replace carbohydrate stores during • Ingestion of even small amounts of carbohydrate during exercise can enhance cognitive and physical performance in competition lasting one hour. • Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends on the athlete's total daily energy expenditure, type of sport, sex, and environmental conditions.
- 10. Carbohydrate intake goals: • Minimal physical activity 2-3g CHO per kg BM • Light physical activity (3-5 hr/week) 4-5g CHO per kg BM • Medium physical activity (10 hr/week) 6-7g CHO per kg BM • Professional/elite athletes (20+ hr/week) 7+g CHO per kg BM • Carbohydrate loading for endurance and Ultra-endurance events 7-12g CHO per kg BM
- 11. Protein requirements: • Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g·kg−1 body weight·d−1 (0.5-0.8 g·lb−1 body weight·d−1). • Diet is adequate ? • Energy intake must be sufficient!
- 12. Guidelines for maximum protein needs: • Sedentary 0.8g per kg BM • General training program 1.0g per kg BM • Endurance athlete undertaking heavy training program 1.2–1.6g per kg BM • Endurance athlete undertaking extreme training program, • competition or race 2.0g per kg BM • Strength athlete undertaking heavy training program 1.2–1.7g per kg BM • Adolescent athlete 2.0g per kg BM
- 13. Hydration: • Dehydration (water deficit in excess of 2-3% body mass) ↓ exercise performance; • After exercise: approximately 500mL of fluid for 0.5 kg of body weight lost during exercise.
- 14. Pre- exercise Nutrition: • Sufficient fluid to maintain hydration, • low in fat and fibre • relatively high in carbohydrate to maximize maintenance of blood glucose, • moderate in protein, • well tolerated by the athlete.
- 15. Suggestions for pre-event food and fluid intake 2–4 hours prior to exercise: • Pasta/rice with low fat pasta sauce • Fruit salad with low fat yoghurt • Meat/salad sandwiches • Toast with jam and sports drink • Crumpets or English muffins with jam/honey + fruit smoothie • Breakfast cereal with low fat milk plus fruit 60 minutes prior to exercise: • Sports drink or fruit smoothie • Cereal/muesli bars + banana • Performance Bar or PowerGel + sports drink or water
- 16. During exercise: • Replace fluid losses and provide carbohydrates (approximately 30-60 g·h−1) for maintenance of blood glucose levels. • These nutrition guidelines are especially important for endurance events lasting longer than an hour when the athlete has not consumed adequate food or fluid before exercise or when the athlete is exercising in an extreme environment (heat, cold, or high altitude).
- 17. Post- exercise: • Refuelling/restoring muscle and liver glycogen stores • Repair, regeneration and adaptation of muscle tissue following the damage caused by exercise • Rehydration and replacement of fluid and electrolytes lost in sweat
- 18. How to refuel… • Current research suggests that optimal refuelling occurs when 1–1.5g of carbohydrate/kg/h; • Total carbohydrate intake of 6–10g per kilogram body mass over 24 hours. • Enhancement of post-exercise protein synthesis can be achieved by consuming 3–6g of essential amino acids. This can be obtained from 10–20g of high quality protein.
- 19. Recovery snacks : 60g carbohydrate and 10g Protein • 300ml milk shake or fruit smoothie • 500ml low-fat milk • 300ml PowerBar ProteinPlus Powder Drink • PowerBar Performance bar or ProteinPlus Bar and 250ml sports drink • 11⁄2–2 cups of breakfast cereal with 1⁄2 cup of low fat milk • 1 sandwich with lean meat/cheese/chicken filling and a piece of fruit • 1 cup of fruit salad with a 200g tub of low-fat fruit yoghurt • 200g tub of low-fat yoghurt or a 300ml flavoured milk and 1 cereal bar
- 20. Rehydration: • Consume a volume equal to 150 %of the fluid deficit over the 2–4 hours post-exercise to fully rehydrate. • Cool (15°C) flavoured drinks have been shown to increase voluntary fluid intake. • × Caffeine / alcohol.
- 21. Supplements • Generally don’t require vitamin and mineral supplements • Multivitamin/mineral supplement may be appropriate if an athlete is dieting, habitually eliminating foods or food groups, is ill or recovering from injury, or has a specific micronutrient deficiency, or is traveling. • Single-nutrient supplements may be appropriate for a specific medical or nutritional reason • Vegetarian - may be at risk for low intakes of energy, protein, fat, and key micronutrients such as iron, calcium, vitamin D, riboflavin, zinc, and vitamin B12.
- 22. Ergogenic Aids: • Nutritional ergogenic aids should be used with caution, • There is limited evidence to support the use of most ergogenic aids. • Creatine, bicarbonate, glycerol and caffeine may be beneficial in some circumstances. • The Australian Institute of Sport has a well-established program that provides information to athletes to ensure that supplements and sports foods are used appropriately, and that supplement use does not lead to an inadvertent anti- doping rule violation (www.ais.org.au/nutrition)
- 23. AIS FRAMEWORK • The AIS Sports Supplement Framework (‘the Framework’) is a leadership initiative of the AIS. • It provides the expertise and resources developed during the implementation of the AIS Sports Supplement Program (2000-13) for Australia’s Winning Edge, allowing Australian sporting organisations and agencies to develop their own sports supplement programs and guidelines.
- 24. ABCD • The ABCD Classification system ranks sports foods and supplement ingredients into four groups based on scientific evidence and other practical considerations that determine whether a product is safe, legal and effective in improving sports performance. • Fact sheets and research summaries are provided on many individual sports foods and supplement ingredients (particularly for products from Groups A and B) to allow sports to develop their own best practice protocols of use in their sports supplement programs.
- 25. Group A:
- 26. Group B:
- 27. Group C:
- 28. Group D:
- 29. Where to go for more Information? https://www.sportsdietitians.com.au/
- 30. Thank You Caren Biddulph National Manager:Health Accredited Practising Dietitian (APD;BSc. Diet., MNutr&Diet;IOCDiploma of Sports Nutrition) Free Call:1300 138 434 | Direct: (+61) 0481 564 705 | Email:caren.biddulph@aipt.edu.au
Hinweis der Redaktion
- Fitness & Health Expo 2015 - Seminar (NSW) 11am for 30-45mins, and again at 2pm for 30-45mins.
- ADA, ACSM IOC DAA and SDA ….It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. Locally: DAA and SDA NA These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance. The advice is based on rigorous, systematic, evidence-based analysis of nutrition and performance-specific literature and current scientific data
- Whether you exercise to keep fit, participate regularly in an organised sporting activity, or are training to reach the peak level of your sport, good nutrition is an essential tool to help you perform at your best. Making smart choices about the type, timing and quantity of food to eat can all play a role in realising your best. Eating well is specific to you and your individual nutritional needs, as well as your training and competition schedule. This booklet provides an up-to-the-minute coverage of current concepts in sports nutrition. It examines the most recent research and sets out guidelines to help you apply this knowledge to the practicalities of your own sport and individual situation. With the aid of this booklet, you will be able to optimise your response to training, stay healthy, prepare for events, recover effectively and make informed choices about the use of supplements and ergogenic aids.
- Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. Diet significantly influences athletic performance. All athletes should adopt specific nutritional strategies before, during and after training and competition to maximise their mental and physical performance. Evidence-based guidelines on the amount, composition, and timing of food intake have been defined to help athletes perform and train more effectively, with less risk of illness and injury. Athletes will benefit from the guidance of qualified sports nutrition professionals who can advise on their individual energy, nutrient and fluid needs and help develop sport-specific nutritional strategies for training, competition and recovery.
- ENERGY Meeting energy needs is a nutrition priority for athletes. Optimum athletic performance is promoted by adequate energy intake. Athletes need to consume adequate energy during periods of high-intensity and/or long-duration training to maintain body weight and health and maximize training effects. Low energy intakes can result in loss of muscle mass; menstrual dysfunction; loss of or failure to gain bone density; an increased risk of fatigue, injury, and illness; and a prolonged recovery process. Low energy availability is the key component of the Triad and appears to be the factor that negatively affects reproductive and skeletal health. Energy availability is defined as dietary energy intake minus exercise energy expenditure, and is the amount of dietary energy remaining for other body functions (outside of exercise). Low energy availability appears to occur below an energy availability of 30 kcal/kg of fat free mass per day (126 kJ/kg of fat free mass). When energy availability is too low, physiological functions in the body are impaired to reduce the amount of energy being used. These functions can include cellular maintenance, growth, reproduction and body temperature regulation. Athletes need to consume enough energy to maintain appropriate weight and body composition while training for a sport Low energy availability should be avoided, as it can impair performance and adaptation to training and may be harmful to brain, reproductive, metabolic and immune function, and to bone health. Dieting in young athletes should be discouraged.
- Inadequate energy intake relative to energy expenditure compromises performance and negates the benefits of training. With limited energy intake, fat and lean tissue will be used for fuel by the body. Loss of lean tissue mass results in the loss of strength and endurance, as well as compromised immune, endocrine, and musculoskeletal function (11). In addition, long-term low energy intake results in poor nutrient intake, particularly of the micronutrients, and may result in metabolic dysfunctions associated with nutrient deficiencies as well as lowered resting metabolic rate (RMR). The newer concept of energy availability, defined as dietary intake minus exercise energy expenditure normalized to fat-free mass (FFM), is the amount of energy available to the body to perform all other functions after exercise training expenditure is subtracted. Many researchers have suggested that 30 kcal·kg−1 FFM·d−1 might be the lower threshold of energy availability for females (12-15).
- Estimation of energy needs of athletes and active individuals can be done using a variety of methods. The Dietary Reference Intakes (DRI) (15,17) and the Dietary Guidelines 2005 (16) (http://www.health.gov/dietaryguidelines/dga2005/report/HTML/D3_Disccalories.htm) provide energy recommendations for men and women who are slightly to very active, which are based on predictive equations developed using the doubly labeled water technique thatcan also be used to estimate energy needs of athletes (Fig. 2). Figure 2 Figure 2 Image Tools Energy expenditure for different types of exercise is dependent on the duration, frequency, and intensity of the exercise, the sex of the athlete, and prior nutritional status. Heredity, age, body size, and FFM also influence energy expenditure. The more energy used in activity, the more calories needed to achieve energy balance.Typical laboratory facilities are usually not equipped to determine total energy expenditure. Therefore, predictive equations are often used to estimate BMR or RMR. The two prediction equations considered to most closely estimate energy expenditure are the Cunningham equation (1980) (18) and the Harris-Benedict equation (19). Because the Cunningham equation requires that lean body mass be known, sports dietitians typically use the Harris-Benedict equation. To estimate total energy expenditure, BMR or RMR is then multiplied by the appropriate activity factor of 1.8-2.3 (representing moderate to very heavy physical activity levels, respectively). Numeric guidelines such as these (8) only provide an approximation of the average energy needs of an individual athlete. An alternative method for estimating exercise energy expenditure is to use metabolic equivalents (METs) recorded during a 24-h period (20). Any of these methods can be used to estimate energy expenditure for the determination of energy intake requirements and provide the sports dietitian with a basis to guide the athletes or active individuals in meeting their energy needs.
- . Kreider RB, Wilborn Cd, Taylor L, et al. ISSN exercise and sport nutrition review: research and recommendations. Int J Soc Sports Nutr. 2010;7:7 [homepage on the Internet]. c2012. Available from: http://www.biomedcentral.com/content/pdf/1550-2783-7-7.pdf
- Carbohydrates During high-intensity training, particularly of long duration, athletes should aim to achieve carbohydrate intakes that meet the needs of their training programs and also adequately replace carbohydrate stores during recovery between training sessions and competitions. For events lasting an hour or more, the athlete should aim to begin competition with body carbohydrate stores sufficient to meet their needs by consuming carbohydrate-rich foods in the hours and days beforehand. Ingestion of even small amounts of carbohydrate during exercise can enhance cognitive and physical performance in competition lasting one hour. As the duration of the event increases, so does the amount of carbohydrate needed to optimise performance. To achieve the relatively high rates of intake (up to 90 g/h) needed to optimise performance in events lasting more than about 3 hours, athletes should practise consuming carbohydrate during training to develop an individual strategy, and should make use of sports foods and drinks containing carbohydrate combinations that will maximise absorption from the gut and minimise gastrointestinal disturbances Carbohydrate recommendations for athletes range from 6 to 10 g·kg−1 body weight·d−1 (2.7-4.5 g·lb−1 body weight·d−1). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends on the athlete's total daily energy expenditure, type of sport, sex, and environmental conditions.
- * Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g·kg−1 body weight·d−1 (0.5-0.8 g·lb−1 body weight·d−1). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Energy intake sufficient to maintain body weight is necessary for optimal protein use and performance.
- Robust immunity and reduced risk of infection can be achieved by consuming a varied diet adequate in energy and micronutrients, ensuring adequate sleep and limiting other life stress. Athletes should be particularly aware of their needs for calcium, iron and Vitamin D, but the use of large amounts of some micronutrients may be harmful. Athletes at risk of disordered eating patterns and reproductive disorders should be promptly referred to a qualified health professional for evaluation and treatment.
- * Dehydration (water deficit in excess of 2-3% body mass) decreases exercise performance; thus, adequate fluid intake before, during, and after exercise is important for health and optimal performance. The goal of drinking is to prevent dehydration from occurring during exercise and individuals should not drink in excess of sweating rate. After exercise, approximately 16-24 oz (450-675 mL) of fluid for every pound (0.5 kg) of body weight lost during exercise.
- Suggestions for pre-event food and fluid intake 2–4 hours prior to exercise: • Pasta/rice with low fat pasta sauce • Fruit salad with low fat yoghurt • Baked potato served with baked beans • Meat/salad sandwiches • Toast with jam and sports drink • Crumpets or English muffins with jam/honey + fruit smoothie • Breakfast cereal with low fat milk plus tinned fruit • Lean meat, vegies and noodle stir fry • PowerBar ProteinPlus Powder Drink + PowerBar Performance Bar 60 minutes prior to exercise: • Sports drink • Cereal/muesli bars + banana • PowerBar Performance Bar or PowerBar PowerGel + sports drink or water • Vegemite sandwich + juice and fruit
- Individual tolerance and competition schedule dictate the ideal timing for the pre-event meal. General guidelines suggest a meal or series of snacks should be consumed 1–4 hours before exercise. The longer time frame allows carbohydrate intake to contribute to liver and muscle glycogen stores. However, early morning events often mean a shorter time frame is more practical. A small proportion of athletes respond negatively when carbohydrate is consumed close (within one hour) to exercise. An exaggerated carbohydrate oxidation and subsequent decrease in blood glucose concentration at the start of exercise can cause symptoms of hypoglycaemia, including fatigue Research suggests that endurance performance is improved when athletes consume a substantial amount of carbohydrate (200–300g) in the 2–4 hours before exercise. This is achievable when events are held later in the day but is not always practical before early morning events. In many situations athletes must settle for a smaller meal or snack before the event, then make up for lower than recommended carbohydrate intakes by consuming carbohydrate during the event.
- However, in events lasting longer than 60 minutes, athletes are encouraged to consume carbohydrate at a rate of 30–60g per hour. Experimentation in training or less important events may allow the athlete to finetune this plan for their specific needs and opportunities. It makes sense for refuelling during the event to start well before fatigue is experienced and before a fluid deficit can build to a level where gastric emptying is reduced. The effects of consuming fluid and carbohydrate during exercise are additive. A variety of options exist for carbohydrate intake, however sports drinks offer a convenient strategy for meeting fluid and carbohydrate needs simultaneously. If other carbohydrate choices are used, care should be taken to consume adequate amounts of fluid.
- Post-exercise recovery is an important challenge for many athletes. Optimal recovery can enhance adaptations to training and help prepare for the next workout. In competitions involving a series of games or races, recovery is important for good performances in the subsequent and final bouts. Recovery nutrition incorporates a range of nutrition-related processes, including: • refuelling/restoring muscle and liver glycogen stores • repair, regeneration and adaptation of muscle tissue following the damage caused by exercise • rehydration and replacement of fluid and electrolytes lost in sweat. A number of factors can interfere with recovery strategies in both the training and competition phases. These include fatigue, loss of appetite, poor access to foods, post-exercise commitments such as team debriefings and injury treatments, and traditional post-exercise celebratory activities. A planned approach ensures recovery needs are taken care of, despite this array of distractions
- It may take up to 24 hours for restoration of muscle glycogen levels when stores are fully depleted. Several strategies have been investigated to speed up the replenishment of glycogen stores. These include altering the frequency of carbohydrate ingestion, manipulating the type of carbohydrate consumed and combining carbohydrate with other nutrients. While these factors can fine tune the rate of glycogen storage, the most important factor in the process is the amount of carbohydrate consumed. Special tactics are needed if there is less than eight hours between exercise sessions (for example, when the athlete trains more than once each day or where a tournament is played over a single day). This is especially important following glycogen-depleting exercise such as a prolonged session of endurance training or intermittent work such as in team sports. Aggressive refuelling should be undertaken so that carbohydrate stores are adequate for the subsequent exercise session. Current research suggests that optimal refuelling occurs when 1–1.5g of carbohydrate per kilogram body mass is consumed every hour in the early stages of recovery, contributing to a total carbohydrate intake of 6–10g per kilogram body mass over 24 hours. These guidelines are based on achieving maximal glycogen storage during a passive recovery period. Athletes with extremely high workloads may require additional carbohydrate. Athletes who do not fully deplete glycogen stores in their daily training will require less. Athletes with smaller energy budgets will need to incorporate recovery eating into their normal meal pattern in order to avoid over-consumption of kilojoules. When the recovery period is longer than eight hours, aggressive refuelling is not necessary and athletes can consume their carbohydrate intake targets within their usual meal schedule. Consuming protein in recovery snacks or meals enhances post-exercise protein synthesis. This is certainly important in promoting an increase in muscle mass and strength following resistance training. It may also enhance repair and adaptations following other types of exercise. Further studies are needed to determine the amount, type and timing of protein required for optimal effects. However, substantial enhancement of post-exercise protein synthesis can be achieved by consuming 3–6g of essential amino acids. This can be obtained from 10–20g of high quality protein.
- Rehydration Since most athletes can expect to be mildly dehydrated at the end of an exercise session, restoring fluid balance is a priority for recovery. Ideally, fluid deficits incurred during one exercise bout should be corrected before commencing the next exercise session. When fluid losses are high (for example, greater than two litres), thirst is unlikely to be sufficient to encourage adequate intake of fluid. Instead, a strategic drinking strategy is required. Of course, fluid losses continue throughout the recovery period due to urine losses and ongoing sweating. Therefore, a volume equal to 150 per cent of the fluid deficit may need to be consumed over the 2–4 hours post-exercise to fully rehydrate. Cool (15oC) flavoured drinks have been shown to increase voluntary fluid intake. Carbohydrate-containing drinks are useful in simultaneously assisting with refuelling goals. Sports drinks, cordial, juice and soft drinks may be better options than water in terms of palatability and fluid retention. The inclusion of sodium in beverages enhances rehydration by reducing urine output as well as by increasing intake. For modest fluid losses, sports drinks (10–25mmol/L sodium) are adequate. When fluid losses are high (greater than two litres), sodium intakes of 50–80mmol/L may be required to better replace the electrolytes lost in sweat. This can be achieved with the use of commercial oral rehydration solutions (for example, Gastrolyte) or including salty foods in recovery snacks and meals.
- Vitamins and minerals Regular, prolonged strenuous exercise may result in an increased dietary requirement for certain vitamins and minerals. However, if the daily energy intake is high and a well-chosen diet is consumed, supplementation is not necessary, unless a specific deficiency is identified. Calcium Calcium is important for strong bones and teeth. The best sources of calcium are dairy products, as well as calcium-fortified foods (such as soy milk, bread and juice), canned fish with bones, green leafy vegetables, nuts and tofu. Iron Iron is a key component of haemoglobin in red blood cells that helps transport oxygen through the blood. Inadequate iron stores can result in fatigue, loss of performance and anaemia. The best sources of iron include lean red meat, chicken, fish, eggs, fortified breakfast cereals, green leafy vegetables, spinach, whole grains and legumes. Supplementation with a vitamin/mineral supplement may be useful in a number of situations or for certain athletes. These include situations in which food intake is severely restricted in either quantity or variety (for example, extreme weight loss practices, elimination of one or more food groups from the diet, food intolerances and picky eating). Travel may also limit the variety and adequacy of food choices. In all cases, dietary inadequacy nee
- Nutritional ergogenic aids Despite convincing claims and promise of sporting greatness, few nutritional ergogenic aids are supported by credible science or evidence of positive outcomes. Performance is the result of many factors, including talent, training, equipment, diet and mental attitude. Nutritional ergogenic aids should be used with caution, and only after careful evaluation of the product for safety, efficacy, potency and whether or not it contains a banned substance. There is limited evidence to support the use of most ergogenic aids. Creatine, bicarbonate, glycerol and caffeine may be beneficial in some circumstances. The Australian Institute of Sport has a well-established program that provides information to athletes to ensure that supplements and sports foods are used appropriately, and that supplement use does not lead to an inadvertent anti-doping rule violation. The program includes a categorisation of sports supplements and ergogenic aids based on the level of scientific support currently accumulated: • Group A includes products where scientific support exists for performance enhancement or for a role in assisting the athlete to meet their nutritional goals. It is noted that these performance benefits are limited to specific uses — particular athletes in certain situations or types of events. • Group B includes products that are still under scientific scrutiny to assess their benefits or practical uses. • Group C includes products with minimal proof of beneficial effects. • Group D includes products containing banned substances that should not be used by competitive athletes. For more information on the AIS Supplement Program, go to the AIS Department of Sports Nutrition web site (www.ais.org.au/nutrition) and click through to the section on supplements in sport. Alternatively, the Australian Sports Drug Agency (www.asda.org.au) web site also contains information about various supplements in addition to procedures and protocols involved with drug testing.
- The ABCD Classification system ranks sports foods and supplement ingredients into four groups based on scientific evidence and other practical considerations that determine whether a product is safe, legal and effective in improving sports performance. The classification is made via the consensus of an expert group (to be expanded in membership and function as a Tiger team activity) and can evolve based on new knowledge and practical issues. General guidelines are provided for appropriate levels of provision/use of products for each group and sub-group within a sporting organisation or agency’s supplement program. Fact sheets and research summaries are provided on many individual sports foods and supplement ingredients (particularly for products from Groups A and B) to allow sports to develop their own best practice protocols of use in their sports supplement programs.
- • Group A includes products where scientific support exists for performance enhancement or for a role in assisting the athlete to meet their nutritional goals. It is noted that these performance benefits are limited to specific uses — particular athletes in certain situations or types of events.
- Group B includes products that are still under scientific scrutiny to assess their benefits or practical uses.
- • Group C includes products with minimal proof of beneficial effects. • Group D includes products containing banned substances that should not be used by competitive athletes.
- • • Group D includes products containing banned substances that should not be used by competitive athletes.
- Dietitians/nutritionists are trained to provide a wide range of professional services to promote health and well-being in individuals, groups and communities. Not all nutritionists are dietitians. Dietitians must have undertaken a nutrition and dietetic course accredited by the Dietitians Association of Australia (DAA) to be eligible for membership to DAA. If you are considering choosing a career in nutrition and dietetics visit the DAA website for information regarding suitable tertiary courses and career opportunities. Most courses are 4-5 years in duration. Sports Nutrition is a new and emerging area within Nutrition. Once you have completed a degree in nutrition and dietetics and are eligible for membership to DAA you can complete further study in the field of Sports Nutrition. To become a full member of Sports Dietitians Australia (SDA) you need to be a full member of DAA and have completed an SDA accredited sports nutrition unit. The SDA website provides details of accredited units.
- Dietitians/nutritionists are trained to provide a wide range of professional services to promote health and well-being in individuals, groups and communities. Not all nutritionists are dietitians. Dietitians must have undertaken a nutrition and dietetic course accredited by the Dietitians Association of Australia (DAA) to be eligible for membership to DAA. If you are considering choosing a career in nutrition and dietetics visit the DAA website for information regarding suitable tertiary courses and career opportunities. Most courses are 4-5 years in duration. Sports Nutrition is a new and emerging area within Nutrition. Once you have completed a degree in nutrition and dietetics and are eligible for membership to DAA you can complete further study in the field of Sports Nutrition. To become a full member of Sports Dietitians Australia (SDA) you need to be a full member of DAA and have completed an SDA accredited sports nutrition unit. The SDA website provides details of accredited units.