am sports nutrition

19
TSP Athlete Management Sports Nutrition

Upload: natjkeen

Post on 14-Jan-2015

1.337 views

Category:

Education


3 download

DESCRIPTION

 

TRANSCRIPT

Page 1: Am sports nutrition

TSP Athlete Management

Sports Nutrition

Page 2: Am sports nutrition

The Effects of Good Nutrition

Gives you vitality and energyGives you vitality and energy Helps you stay at a weight that’s right for Helps you stay at a weight that’s right for

youyou Boosts your immune systemBoosts your immune system Wards off serious illness such as heart Wards off serious illness such as heart

disease, certain types of cancer and Type 2 disease, certain types of cancer and Type 2 diabetesdiabetes

Delays the effects of agingDelays the effects of aging Builds strong, dense bonesBuilds strong, dense bones Improves sports performanceImproves sports performance Protects your teeth and keeps gums healthyProtects your teeth and keeps gums healthy Enhances your ability to concentrate and Enhances your ability to concentrate and

possibly alter your moodpossibly alter your mood

Page 3: Am sports nutrition

The Effects of Good Nutrition

Many foods benefit the physical health of an Many foods benefit the physical health of an individual, as they are known to have specific individual, as they are known to have specific disease fighting qualities.disease fighting qualities.

TomatoesTomatoes lower the risk of prostate cancer lower the risk of prostate cancer Broccoli, cauliflower and brussel sproutsBroccoli, cauliflower and brussel sprouts can can

help reduce the likelihood of contracting cancerhelp reduce the likelihood of contracting cancer Fish and seafoodFish and seafood help to reduce blood pressure help to reduce blood pressure

and steady the hearts rhythmand steady the hearts rhythm TeaTea has been found to lower the risk of contracting has been found to lower the risk of contracting

cancer and helps keep the heart healthycancer and helps keep the heart healthy Red wineRed wine helps keep the blood thin and allows a helps keep the blood thin and allows a

smoother flow through the arteriessmoother flow through the arteries

Page 4: Am sports nutrition

The Effects of Good Nutrition

The Australian Guide to Healthy Eating suggests:The Australian Guide to Healthy Eating suggests:

Eat enough food from each of the five food Eat enough food from each of the five food groups (see the following page) every day groups (see the following page) every day

Choose different varieties of foods from within Choose different varieties of foods from within each of the five food groups from day to day, each of the five food groups from day to day, week to week and at different times of the week to week and at different times of the yearyear

Eat plenty of plant foods (rice, cereal, bread Eat plenty of plant foods (rice, cereal, bread etc), moderate amounts of animal foods (milk, etc), moderate amounts of animal foods (milk, yoghurt, cheese, etc) and small amounts of yoghurt, cheese, etc) and small amounts of the extra foods, and margarine and oilsthe extra foods, and margarine and oils

Drink plenty of water.Drink plenty of water.

Page 5: Am sports nutrition

Enjoy a variety of foods every day

Page 6: Am sports nutrition

Nutrients

Nutrients are those essential elements in food that we need for Nutrients are those essential elements in food that we need for life and growth.life and growth.Over 50 types of nutrients are available in the various foods Over 50 types of nutrients are available in the various foods we eat. These different nutrients can be grouped into 7 we eat. These different nutrients can be grouped into 7 essential categories:essential categories: CarbohydratesCarbohydrates ProteinProtein FatsFats VitaminsVitamins MineralsMinerals Dietary fibreDietary fibre WaterWater

Nutrients are required to perform many needs:Nutrients are required to perform many needs: Supply of energy to the bodySupply of energy to the body Normal growth, development and functioning of the bodyNormal growth, development and functioning of the body Building, repairing and regulation of the functioning of Building, repairing and regulation of the functioning of

cells in the bodycells in the body Resistance to disease and infectionResistance to disease and infection

Page 7: Am sports nutrition

Carbohydrates

Carbohydrates play a vital role in exercise Carbohydrates play a vital role in exercise performance because they are the most readily performance because they are the most readily available source of energy to fuel working available source of energy to fuel working muscles.muscles.

Eating adequate carbohydrates is equally Eating adequate carbohydrates is equally important for sprint and endurance athletes.important for sprint and endurance athletes.

Insufficient carbohydrates in the diet may Insufficient carbohydrates in the diet may jeopardise performance and cause early fatigue.jeopardise performance and cause early fatigue.

The more you exercise the greater your The more you exercise the greater your carbohydrate needs.carbohydrate needs.

There are two types of CHO’sThere are two types of CHO’s Complex carbohydrates – pasta, rice, potatoes, breadComplex carbohydrates – pasta, rice, potatoes, bread Simple carbohydrates – fruits, sugar, chocolates, Simple carbohydrates – fruits, sugar, chocolates,

biscuits, cakesbiscuits, cakes

Page 8: Am sports nutrition

Protein

Is essential for normal growth and Is essential for normal growth and development.development.

It plays an important role in the repair and It plays an important role in the repair and recovery of damaged tissue (such as muscle)recovery of damaged tissue (such as muscle)

It acts as a fuel source during exercise only It acts as a fuel source during exercise only when stores are depleted.when stores are depleted.

Athletes require more protein than the Athletes require more protein than the recommended daily intake for the sedentary recommended daily intake for the sedentary population, particularly those involved in population, particularly those involved in strength programs.strength programs.

Protein intake over the daily requirements is Protein intake over the daily requirements is converted into and stored as unwanted fat converted into and stored as unwanted fat tissuetissue

Protein examples include – red meat, chicken, Protein examples include – red meat, chicken, fish, cheese, eggs, low fat yoghurt, tofufish, cheese, eggs, low fat yoghurt, tofu

Page 9: Am sports nutrition

Fats

Fat plays an important part in the diet for all Fat plays an important part in the diet for all athletesathletes

It provides essential fatty acids and fat soluble It provides essential fatty acids and fat soluble vitamins necessary to maintain optimal health vitamins necessary to maintain optimal health and fitness.and fitness.

Fats are a concentrated source of energy Fats are a concentrated source of energy (kilojoules) providing twice the kilojoules of (kilojoules) providing twice the kilojoules of CHO’s and protein.CHO’s and protein.

Athletes should aim to consume a moderate Athletes should aim to consume a moderate amount of fat without eliminating it all together.amount of fat without eliminating it all together.

There are three types of fats:There are three types of fats: Saturated fats – meat, cream, cheeseSaturated fats – meat, cream, cheese Unsaturated fats – olives, nuts, seeds (healthier types of Unsaturated fats – olives, nuts, seeds (healthier types of

fats)fats) Polyunsaturated fats - Polyunsaturated fats - oily fish, walnuts, sesame and oily fish, walnuts, sesame and

pumpkin seeds pumpkin seeds

Page 10: Am sports nutrition

FLUID AND FUEL PREPERATION

The best diet, no matter how good, The best diet, no matter how good, can’t improve fitness or sporting can’t improve fitness or sporting skill by itself – but a poor diet can skill by itself – but a poor diet can certainly stall peak performance. certainly stall peak performance. Nutrition requires eating to a Nutrition requires eating to a lifestyle not just a pre-event meal. lifestyle not just a pre-event meal. Remember as an athlete it is Remember as an athlete it is crucial to prepare the body for the crucial to prepare the body for the heavy requirements of exerciseheavy requirements of exercise

Page 11: Am sports nutrition

Fluid

Most athletes do not properly replace the amount of fluid loss during Most athletes do not properly replace the amount of fluid loss during exercise. This results in dehydration which negatively affects exercise. This results in dehydration which negatively affects performance and in extreme cases is life threatening.performance and in extreme cases is life threatening.Hints for increasing fluid intake:Hints for increasing fluid intake:

Do not rely on thirst as an indicator for fluid needs as it is a poor indicator Do not rely on thirst as an indicator for fluid needs as it is a poor indicator (especially in young children).(especially in young children).

Monitor your urine – the clearer the colour, the better hydrated you areMonitor your urine – the clearer the colour, the better hydrated you are Have drinks readily accessible eg at the end of a swimming lane rather than the Have drinks readily accessible eg at the end of a swimming lane rather than the

bubblers in the change roomsbubblers in the change rooms Avoid drinking excess caffeine drinks (up to 4 cups a day) and alcohol as they Avoid drinking excess caffeine drinks (up to 4 cups a day) and alcohol as they

have a diuretic effect and result in fluid loss from the body. It is important to have a diuretic effect and result in fluid loss from the body. It is important to note that these drinks cause urine to become clear and give a false sense of note that these drinks cause urine to become clear and give a false sense of true fluid balancetrue fluid balance

Develop good drinking practices in training – as a guide drink 150 – 250 ml Develop good drinking practices in training – as a guide drink 150 – 250 ml every 15 – 20 minutes during exerciseevery 15 – 20 minutes during exercise

Strategically place drink bottles around the perimeter of the ground if they are Strategically place drink bottles around the perimeter of the ground if they are prevented from taking them onto the fieldprevented from taking them onto the field

Hot conditions increase the amount of fluid loss which is often difficult to Hot conditions increase the amount of fluid loss which is often difficult to replace during the event. Therefore it is crucial that fluid intake is maximised replace during the event. Therefore it is crucial that fluid intake is maximised before exercise (500 -1000 ml per hour for 2 -3 hours pre-event)before exercise (500 -1000 ml per hour for 2 -3 hours pre-event)

Weigh yourself before and after training / competition – as weight loss during Weigh yourself before and after training / competition – as weight loss during exercise indicates the amount of fluid not replaced due to sweating. One kilo of exercise indicates the amount of fluid not replaced due to sweating. One kilo of weight loss is equivalent to 1 litre of fluid not replaced. weight loss is equivalent to 1 litre of fluid not replaced.

Water is suitable for exercise lasting up to 90 minutes. Sports drinks are better Water is suitable for exercise lasting up to 90 minutes. Sports drinks are better suited for extended periods of exercisesuited for extended periods of exercise

Coaches should schedule drink breaks every 10 – 15 minutes to minimise fluid Coaches should schedule drink breaks every 10 – 15 minutes to minimise fluid lossloss

Page 12: Am sports nutrition

Things to consider when choosing Sports Drinks

Choose something that you like the taste ofChoose something that you like the taste of Consider the cost – powdered drinks are best for Consider the cost – powdered drinks are best for

frequent usersfrequent users The concentration of sports drinks can be altered – they The concentration of sports drinks can be altered – they

are often too concentrated for what the athlete requiresare often too concentrated for what the athlete requires Sports drinks are a great aid to recovery after exercise Sports drinks are a great aid to recovery after exercise

but are best used during exercise to enhance sports but are best used during exercise to enhance sports performanceperformance

Sports drinks are often labelled ‘high in salt’ to replace Sports drinks are often labelled ‘high in salt’ to replace the salt lost in sweat and are therefore inappropriate the salt lost in sweat and are therefore inappropriate for regular usefor regular use

The acid in sports drinks effects dental health. Washing The acid in sports drinks effects dental health. Washing your mouth with water at the end of exercise after your mouth with water at the end of exercise after using a sports drink may minimise any possible effects.using a sports drink may minimise any possible effects.

Page 13: Am sports nutrition

The Pre-event meal

On competition day the pre-event meal serves On competition day the pre-event meal serves to top up glycogen stores and fluid levels before to top up glycogen stores and fluid levels before competition. Try using the following as a guide:competition. Try using the following as a guide: Larger, more substantial meals such as cereals, low Larger, more substantial meals such as cereals, low

fat milk, toast and juice should be consumed 3 – 4 fat milk, toast and juice should be consumed 3 – 4 hours before competitionhours before competition

Smaller snacks such as sports bars and sports drinks Smaller snacks such as sports bars and sports drinks can be consumed 1 – 2 hours beforehandcan be consumed 1 – 2 hours beforehand

Meals and snacks should be high in carbohydrates and Meals and snacks should be high in carbohydrates and low in fatlow in fat

Eat foods that you are comfortable with – now is not a Eat foods that you are comfortable with – now is not a good time to try new and exotic foodsgood time to try new and exotic foods

If nerves affect the ability to eat solid foods, try If nerves affect the ability to eat solid foods, try smoothies and liquid meal supplements (eg Sustagen smoothies and liquid meal supplements (eg Sustagen Sport)Sport)

Page 14: Am sports nutrition

SUGGESTED PRE-EVENT MEALS

Breakfast cereal with skim milk and fresh or canned fruit

Toast with baked beans or tinned spaghetti

Pancakes with syrup and a fruit juice or sports drink

Liquid meals such as Sustagen Sport or low-fat fruit smoothie

Low fat yoghurt, custard or creamed rice with fruit salad

Banana sandwiches or rolls

Mini pizzas (made on pocket bread) or pasta with tomato based sauce for lunch or afternoon meals in preparation for afternoon or night competitions

Page 15: Am sports nutrition

Replacing fuel and fluid during exercise

Athletes need to replace sweat loss and maintain fuel stores Athletes need to replace sweat loss and maintain fuel stores while exercising. If exercising for less than an hour the main while exercising. If exercising for less than an hour the main nutritional goal is too drink enough water – competing for nutritional goal is too drink enough water – competing for periods longer than this involves replacing carbohydrates periods longer than this involves replacing carbohydrates also.also.The following may help you plan your fluid and fuel intake for The following may help you plan your fluid and fuel intake for exercise:exercise: Consider the timing of foods and fluids – as it is important to Consider the timing of foods and fluids – as it is important to

consume a combination of both regularly in endurance events. consume a combination of both regularly in endurance events. Aim for about 0.8 – 1.0g of CHO per kilo of body weight each hour Aim for about 0.8 – 1.0g of CHO per kilo of body weight each hour and 750 – 1000ml of fluid per hour of exerciseand 750 – 1000ml of fluid per hour of exercise

To meet fluid and CHO needs simultaneously you can either use a To meet fluid and CHO needs simultaneously you can either use a CHO drink (sports drink) or consume a combination of eating and CHO drink (sports drink) or consume a combination of eating and drinking (eg water + sports drink + banana)drinking (eg water + sports drink + banana)

Be familiar with fluids and food made available at the event and if Be familiar with fluids and food made available at the event and if you intend to consume them, practise doing so beforehandyou intend to consume them, practise doing so beforehand

Athletes not comfortable with consuming solids should use liquid Athletes not comfortable with consuming solids should use liquid mealsmeals

Find something that is easily digestible, convenient and compact Find something that is easily digestible, convenient and compact as they are practical and best tolerated (sports bars, breakfast as they are practical and best tolerated (sports bars, breakfast bars etc are excellent choices) bars etc are excellent choices)

Page 16: Am sports nutrition

Recovery following exercise

Optimal recovery is essential (as discussed in ‘Athletes Optimal recovery is essential (as discussed in ‘Athletes Recovery’ section) and the type and timing of foods and fluids Recovery’ section) and the type and timing of foods and fluids is a part of this.is a part of this.The following will assist recovery following exercise:The following will assist recovery following exercise: Consume CHO foods or fluids within 20 minutes of completing Consume CHO foods or fluids within 20 minutes of completing

exercise (and continue consuming 50 – 60 g of CHO within the exercise (and continue consuming 50 – 60 g of CHO within the first 2 hours and every 2 hours until the next meal)first 2 hours and every 2 hours until the next meal)

Snacks containing nutritious and refined CHO are best – avoid Snacks containing nutritious and refined CHO are best – avoid high fat CHO foodshigh fat CHO foods

High CHO supplements (sports drinks or bars) can be useful for High CHO supplements (sports drinks or bars) can be useful for athletes that are too tired to eat or have other commitments eg athletes that are too tired to eat or have other commitments eg media commitmentsmedia commitments

Athletes who have difficulty eating food immediately following Athletes who have difficulty eating food immediately following exercise should drink sports drinks and liquid meal supplementsexercise should drink sports drinks and liquid meal supplements

In addition to CHO, protein may help speed up the recovery In addition to CHO, protein may help speed up the recovery process, particularly in injured athletesprocess, particularly in injured athletes

Drink fluids until urine is copious and clearDrink fluids until urine is copious and clear Alcohol should be avoided as it delays recovery. If you are going Alcohol should be avoided as it delays recovery. If you are going

to drink alcohol, CHO and fluid needs are the first priority – try to to drink alcohol, CHO and fluid needs are the first priority – try to limit the amount of alcohol consumed. Injured athletes should limit the amount of alcohol consumed. Injured athletes should avoid alcohol for the first 24 hours to allow the healing process to avoid alcohol for the first 24 hours to allow the healing process to beginbegin

Page 17: Am sports nutrition

SUGGESTED 50g CARBOHYDRATE SNACKS AND FLUIDS

Foods:

Jam or honey sandwich (2 slices of bread and 1 tblsp of honey/jam)

Banana sandwich or a salad sandwich with a piece of fruit

2 large pancakes with a tablespoon of syrup

1 – 2 cups of rice / pasta with a low fat topping (tomato based)

1 cup of baked beans or tinned spaghetti with 2 slices of toast

2 breakfast bars

3 muesli bars – chocolate, yoghurt or nut based are high fat

1 ‘sports bar’ on average (such as a Power Bar)

1 cup of breakfast cereal, a small banana and 200ml of low fat milk

1 tub of low fat fruit yoghurt and a piece of fruit

3 average pieces of fruit or 2 medium bananas

10 medium dates, 15 apricot halves or 6 – 7 medium figs

½ cup (60g) or sultanas or raisins

50g of jelly beans (15 – 16 beans) or jelly lollies

2 carbohydrate ‘squeezies’ (such as Carbo-shot)

3 medium sized ice-blocks

Page 18: Am sports nutrition

Fluids:

Banana smoothie – 200ml of low fat milk, 1 banana, 1 tablespoon of honey and 1 scoop of low fat ice-cream

1 Sustagen Sport popper (250ml) and a banana

250ml of carbo-loader (Gatorlode, Exceed High CHO source)

250 – 300ml of liquid meal supplement (Sustagen Sport)

750 – 1000ml of sports drinks (Isosport, Gatorade, Sports Plus)

700 – 800ml of cordial

500ml of soft drink, flavoured mineral juice or fruit juice

Page 19: Am sports nutrition

In summary

Know what you are eatingKnow what you are eating Eat a balanced dietEat a balanced diet Reduce snack foods that are high in Reduce snack foods that are high in

sugar and fats instead choosing sugar and fats instead choosing nutritious optionsnutritious options

Prepare adequately for competitionPrepare adequately for competition Refuel as necessary during eventsRefuel as necessary during events Recover appropriately following Recover appropriately following

competitioncompetition A poor diet can effect your performanceA poor diet can effect your performance