SPORTS NUTRITIONSPORTS NUTRITIONBrad Minus

IS BASED UPON……IS BASED UPON……

The basic principles that govern general nutrition

That is, a balance of all nutrients, a variety of food and moderation of the intake of that food.

With that in mind, the importance of the training diet has been recognised.

THE TRAINING DIET..THE TRAINING DIET..

Athletes now understand that they must eat well to ensure maximum return from heavy training schedules.

The competition diet is established providing athletes with knowledge of special eating practices, before, during and after the event to maximise their performance.

NUTRITIONAL DIFFERENCESNUTRITIONAL DIFFERENCES

Each sports person will have different dietary requirements depending on…

Training Age Sex Body size Sport played Environment for training and competition

GENERAL PRINCIPLESGENERAL PRINCIPLESOF SPORTS NUTRITIONOF SPORTS NUTRITION

Recommended balanced diet for average sports person is….

55 – 60% Carbohydrates 25 – 30% Fats 10 – 15% Protein

Recommended balanced diet for more strenuous athlete is…

70% carbohydrates 15 – 20% Fats 10 – 15% Protein

GUIDELINES FOR A SPORTS GUIDELINES FOR A SPORTS PERSON DIETPERSON DIET

1. Increase complex carbohydrates

2. Decrease dietary fat

3. Ensure adequate protein intake

4. Increase dietary fibre

5. Decrease/eliminate alcohol

6. Monitoring salt intake (weather)

7. Increase water intake

COMPETITION DIETCOMPETITION DIET

It is important to understand nutritionally related factors that cause fatigue & reduced performance.depletion of muscle storesdehydration

STRATEGIES TO REDUCE, DELAY OR OFFSET STRATEGIES TO REDUCE, DELAY OR OFFSET THESE FACTORSTHESE FACTORS

General preparation of energy stores(increase carbohydrate intake to ensure natural storage

capacity) Carbohydrate loading for endurance events(gradually reduce training early in the week, maintain

normal diet to maintain carb levels – reduce training further and consume high level of carbohydrates

80 – 85% of kj intake) Pre-competition meal(ensure that glycogen stores are topped up for strenuous

exercise, adequate hydration)

STRATEGIES CONT..STRATEGIES CONT..

Carbohydrate supplementation (*Thons)(generally in fluid form in small amounts and frequent

intervals – this maintains blood glucose levels and spares muscle glycogen)

Glycogen replenishment First 15 min after exercise eat foods high in glycogen

(eg fresh fruit, sports drink, fruit juice) Within two hours-meal high in complex carbs &

protein Fluid replenishment- Before, during and after

CARBOHYDRATES

STARCH SUGARS

BREADS, CEREALS, RICE, PASTA AND POTATO

TABLE SUGAR, HONEY, FRUIT SUGAR, SOFT DRINK AND BEER

CARBOHYDRATES

COMPLEX

(contain other useful nutrients)

Preferred option for carb intake due to being an efficient energy source, readily used.

Stores depleted quickly so need to be replaced frequently

SIMPLE

Carbohydrates stored as GLYCOGEN in the muscles and liver.

Muscles cannot perform without it. Therefore need to be replenished

Nutrient Sources Function

CHO Breads, cereals, rice, pasta, fruit & vegetables

The bodies main source of energy to carry out every-day activities

Protein Beef, lamb, fish, chicken, eggs

Builds and repairs all body cells

Fats Animal Products – meat, chicken etc (saturated)

Plants – Avocado (unsaturated)

Supply essential fatty acids that form membrane of cells. Vital in hormone production

Water Straight from a tap/bottle, fruits (oranges, pears)

Transport other nutrients, cells, hormones & wastes around the body

WEIGHT LOSSWEIGHT LOSS

Calories in/Calories outDeficit = Calories out > Calories inSurplus= Calories out < Calories in

Metabolism Slow DownStarving = Deficit over 700 cal per dayGoal= Deficit 500-700 cal per day

Calories out = Calories Burned + RMR(Resting Metabolism Rate)

ToolsTools

The Daily Plate http://www.livestrong.com/thedailyplate/

Training Peakshttp://www.trainingpeaks.com

Daily Milehttp://www.dailymile.com