1. SPORTS NUTRITION

2. 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.

3. 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.

4. Each sports person will have different dietary requirements depending on…
Training
Age
Sex
Body size
Sport played
Environment for training and competition

5. GENERAL PRINCIPLES OF 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

6. GUIDELINES FOR A SPORTS PERSON DIET
Increase complex carbohydrates
Decrease dietary fat
Ensure adequate protein intake
Increase dietary fibre
Decrease/eliminate alcohol
Decrease salt intake
Increase water intake

7. COMPETITION DIET
It is important to understand nutritionally related factors that cause fatigue & reduced performance.
These being : - depletion of muscle stores & dehydration

8. STRATEGIES TO REDUCE, DELAY OR OFFSET THESE 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)

9. STRATEGIES CONT.. Carbohydrate supplementation (marathons)
(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, lollies…..
Following two hours meal high in complex carbs & protein
Fluid replenishment
Before, during and after

10. CARBOHYDRATES STARCH SUGARS
TABLE SUGAR, HONEY, FRUIT SUGAR, LOLLIES, SOFT DRINK AND BEER
BREADS, CEREALS, RICE, PASTA AND POTATO

11. CARBOHYDRATES
SIMPLE
COMPLEX
(contain other useful nutrients)
Carbohydrates stored as GLYCOGEN in the muscles and liver.
Muscles cannot perform without it. Therefore need to be replenished
Preferred option for carb intake due to being an efficient energy source, readily used.
Stores depleted quickly so need to be replaced frequently

12. QUESTIONS….
What factors affect the dietary requirements of a sports person?
What is the difference between the average athletes intake of carbs, protein & fat and that of an athlete of strenuous activity?
List the guidelines for a sportsperson’s diet?
Explain the role of the pre competition meal and carbohydrate loading?
List some main sources of complex carbohydrates.

13. CHO Protein Fats Water Sources Function Sports of primary use
Breads, cereals, rice, pasta, fruit & vegetables
The bodies main source of energy to carry out every-day activities
Team Sports (football, netball etc)
Protein
Beef, lamb, fish, chicken, eggs
Builds and repairs all body cells
Marathon (Long in duration)
Fats
Animal Products – meat, chicken etc (saturated)
Plants – Avocado (unsaturated)
Supply essential fatty acids that form membrane of cells. Vital in hormone production
Walking, mowing lawns
Secondary energy source when CHO’s are used
Water
Straight from a tap/bottle, fruits (oranges, pears)
Transport other nutrients, cells, hormones & wastes around the body
All