How To Feel Better,Perform Better &

Recover Quicker

Basic Sport Nutrition

The Facts

Presented by

Simon.D.Byrne

Dip Fitness & Nutrition

Questions ?

• What kind of athlete are you?

• Do you maintain, optimise and improve your

“Sports Machine”?

• Do you have enough stamina? Strength?

Energy?

• Do you want to recover quicker and reduce

injury?

Why listen to this advice ? • Dr Heather Livingstone (Olympic Gold Medallist)

• FUELING – HYDRATING – REFUELING – REPAIR – RECOVERY

Your body needs a highly nutritious diet to provide the main Macronutrients

• Carbohydrate,

• Protein

• Fats

These are the essential components needed to fuel the body along with a

• Good supplies of vitamins & minerals to utilise fuel supply

• Powerful antioxidants to help neutralise the excess free radicals caused by

exercise and assist in improving recovery rates

SPORTS NUTRITION! - WHY BOTHER?

• Fact - EXERCISE DEGRADES THE BODY

• The body needs nutrition to repair and recover,

• athletes have greater demands on the body –

need optimum nutrition if deficiencies are present

results will suffer and training will become too much for

recovery process.

The Body Must Have:

• Protein to rebuild muscle

• Carbohydrate for energy and to burn fat

• Vitamins + Minerals ( Electrolyte Balance)

• Anti-oxidants to stop Free Radicals (oxidative

stress caused by exercise)

• OVERALL DIET New Thinking is over 40% +

protein , 20% Fat , less than 40% carbohydrates

BENEFITS OF

NUTRITION• MORE STAMINA

• ENERGY / INCREASED POWER

• MENTAL TOUGHNESS / CONCENTRATION / FOCUS

• AGILITY / SUPPLE JOINTS

• FASTER REPAIR + RECOVERY TIMES

• REDUCE INJURY AND ILLNESS

NATURAL IS BEST

• Naturally derived nutrition enables the body to

optimise performance , heal itself and function at its

best.

Example 1

• Swedish football team study – before taking

nutrition seriously only 60% recovered before next

game-after 100% recovered and had 73% less

injuries!

Key Phases Of Exercise

• Fuelling – get energy 15-30 mins – Before

• Re-Fuelling- 30 minute window – After

• Repair – 90- 120 minutes window (Sponge)

• Recovery – 48-72 hours (Anti-oxidants)

Nutrients MUST reach cells in timeto have desired effect.

“Fuelling up” for exercise

• Before – Carbohydrate drink in juice or water

and protein snack or meal.

• During – Water or mixed carbohydrate

• After – Protein in juice for recovery and repair

(within 30 minutes) mixture of carbs and

protein.

• Antioxidants – Orange Juice or vitamins A,C,E,

FACT: CARBOHYDRATES + FAT

• “FUEL” – the glucose in the system!

• We have 2 “Fuel Tanks”

• 1) Carbohydrates –key – but limiting fuel

• 2) Fat- “burns in the flame of carbohydrates”

Example is when: Athletes hitting the wall.

YOU CAN’T BURN FAT WHEN CARBS RUN OUT!

Don’t miss the 30 minute

window & the 90 minute window

• 30 minutes need to restore muscle glycogen -

refuel

• 90-120 minutes need to get quality protein to

reach cells in order to repair and recovery

• 1 to 2 grams per kilo of bodyweight 80kg =160

grams of protein (Example: 1 can tuna =25

grams approx.)

How to reduce “Recovery Time”

• MUST –decrease muscle fibril degradation /damage by getting rid of LACTIC ACID QUICKER ( Anti-oxidants, vitamin C)

• Putting CARB’s – GLYCOGEN back into the muscles… QUICKER

• Creates –better performance + feel good factor

• Benefit- less soreness and less injuries

FACT: Carbs, Fat + Protein

• All three are used as FUEL

• Carbs are stores as GYLCOGEN in the muscles and liver.

• Once saturated the body converts Carbs into Fat. Current science advised keep

total diet intake under 40% ( old view was 60% -to carb up pre-sport) too many

carbs simply fattens the athlete up.

• Remember carbs are essential to access the fat fuel tank- carbs only last 40

minutes in system so you need to take carbs regularly (high intensity sports)

• Endurance sport people also use more PROTEIN as fuel , hence the muscles

suffer more

• Best mixture :Levulose / Fructose and milk / egg / whey protein is ideal helps

nutrients go directly to cell (Sugar drinks have no mediator and cause insulin rush

and energy crash)

The Glycemic index is the key to sustained ENERGY

Measures the rate CARB’s are converted to BLOOD SUGAR

HIGH INDEX = FAST RAISE in blood sugar –causes

insulin spike and activates fat storage

LOW INDEX = SLOW RELEASE in blood sugar –burns

body fat

CRASH –LETHARGY (cause to eat more)

SUSTAINED ENERGY (ideal for athletes)

LOWER THE INDEX THE BETTER

The Glycemic index is readily availably and tracks every

brand of food. Each entry is compare to glucose which is

100 the fastest converting to blood sugar. The lower the

number the more that food turns to blood sugar and gives

you more energy /stamina and assists in burning body fat.

The lower the index number the better.

Examples WHITE BREAD 70 WHOLE WHEAT 37

WATER MELLON 72 APPLES 36

JELLY BEANS 82 PEANUTS 14

RICE CRISPIES 82 ALL BRAN 42

SUGAR WHITE 65 FRUCTOSE 23

CAN OF POP 80 APPLE JUICE 41

ICE CREAM 61 SKIMMED MILK 32

CAFFEINE; FACTS

• Small amounts of natural caffeine help in exercise (not Redbull x 3, upper daily limits 400mg)

• Large amounts of processed caffeine is VERY Bad for body: Toxins /artificial etc fight within body

• Release hormones to take water out of cells Diuretic- dehydrates

• Each 1% dehydration DECREASES performance by 8%

FACTS: SUGAR DRINKS SOLD

AS ENERGY / SPORTS DRINKS

• Avoid CARBONATED Drinks –system does not respond well to carbon dioxide

–slows absorption.

• SUGAR is unhealthy –useless substance tried to ban (world health

organisation) kool-aid 97% sugar

• SUGAR triggers a hormonal response which releases insulin. This stores the

sugar. The body is put in STORAGE MODE at a time when the body needs to

be in RELEASE MODE I.e making energy available for your sport / activity.

• SUGAR slows hydration of the cells/ muscles which need rehydrating

• ARTIFICIAL colours / flavours and other toxins in the drink detract the body

from putting all its resources in running faster/ longer

HYDRATION

• Drink plenty of fluids spread throughout day

• Flushes toxins from muscles

• Muscles are 70% water + glycogen

• Benefits include vitality and focus and

improved concentration less hunger

• Clearer Lymph System more efficient body

cooling

• Take 2-4 litres of water per day

Protein sources • Chicken / turkey

• White fish

• Tuna / salmon

• Red meat -lean cut lamb / beef / liver

• Milk / Eggs

• Cheese

•Tofu

• Whey protein

• Protein Bars

Natural Extras

• Honey – Natural sugar pre-digested instant energy

• Milk + Eggs protein drinks – Rocky forget cholesterol

• Garauna- a natural herb that gives sustained energy up to 8 hours

increases alertness

• Dessicated liver helps increase bodies use of oxygen in red blood

cells

• Sports drink mixed in 40/20/40 ratios with fructose (pre-made)

• Rush energy drink mixed cards short and long for extra energy

Summary • You are what you eat – you become what you eat (raw materials to build )

• Any exercise makes demands on the body ! In order to ensure peak physical performance , maintain focus and improve – it is crucial to “fuel” and “repair “the body before, during and after exercise or competition.

• Tip 1 you need to fuel the body 20 minutes before exercise by taking a short term fuel –carbohydrate and protein ideally in drink form.

• Tip 2 Dehydration is the biggest single problem in sports –if you wait until you are thirsty it’s too late so get used to drinking water every 30-60 minutes-if it is very hot or heavy training drink more!

• Tip 3 Refuel every 2-3 hours and when you finish training ensure you drink carbohydrate and protein within 30 minutes . You may not feel like it but your body is crying out for nutrients and is at its most efficient to refuel.

• Tip 4 Repairing the muscles and recovering quicker is obviously beneficial so ensure you take protein within 2 hours (max) and in order to complete recovery take an antioxidants to reduce damaging effects of oxidative stress and free radicals produced by exercise.

Useful Free links

• www.high5.co.uk -leading carbohydrate drink / gels 4: 1 ration of carbs

• www.ultimate-nutrition.co.uk sports nutrition liver tablets for energy

• http://www.udoschoice.co.uk/ - Udo's Choice Ultimate Oil Blend

• www.hollandandbarret.co.uk – Super Gaurana

• www.usana.com - Oylmpic Standard Sports Nutrition

• www.moneysavingexpert.com - give yourself a 2014 money makeover

• Recommended Reading THE WINNING EDGE , ULTIMATE NUTRITION THE

BOOK ( Amazon.co.uk )

Got Questions?• If you have any questions or

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Thank you for viewing

Simon Byrne

The legendary Larry Scott (First Mr. Olympia) and

Freddie Oritz two great bodybuilders built by

training hard and proper nutrition.