2.  An athlete’s goal during competition is to perform at their optimum level  Impairment of performance can be related to nutrition  Competition nutrition is based on strategies to reduce or delay the onset of factors that cause fatigue

3.  Your nutritional needs for sport will vary depending on the intensity of the activity you are involved in.  How do yo know the intensity of your exercise? If you can converse whilst exercising then its probably low intensity If it is an effort and you have to take a sharp breath to speak, it is moderate intensity exercise If you can hardly speak and are panting quite heavily then it is high intensity exercise

4. Low IntensityModerate IntensityHigh Intensity Walking on the flatJogging (7km/hr)Running 10-15km/hr Cycling on the flatWalking up hillCompetitive sports GolfNetballCycling (race pace) GardeningWeight trainingSquash Lawn bowlsSkiingSwimming (race pace) Aqua joggingAerobicsRowing (race pace)

5. Competition The energy athletes use during competition comes from the foods consumed days before hand High energy foods, carbohydrates, low fat During Avoid crisps, fatty foods, junk food Athletes should consume a mix of high-carbohydrate food or liquid sports meals and drink carbohydrate drinks (sports drinks) Recovery Encourage athletes to drink plenty of fluids Can take up to 72hrs to recover, but can be reduced to only 24 hrs by eating sufficient carbohydrate diet. Recovery foods, fruit juice, fresh fruit, sandwiches, muffins

7.  The Glyaemic Index (GI) is an indicator of the effect a carbohydrate food has on the body.

8. Low GI – Digested and absorbed slowly and glucose is released into the bloodstream over a long period of time Benefits: longer exercise session or improved performance in an endurance event

9. High GI- Digested and absorbed quickly and raised blood sugar levels rapidly over a short period of time. Benefits: Can be used DURING or AFTER an event to provide energy fast.

10. Low GI eat prior to sports event Moderate GI Eat during & after sports event High GI Eat During & after sports event Baked BeansMuesli barsSports drinks Brown Bread Rice BubblesSports gels MuesliCornflakesWhite bread PorridgeBrown RiceJellybeans/Sweets PastaRipe bananaHoney Long Grain White RiceKiwifruitGlucose Most FruitsPineapple Apple, Orange JuicePita bread Milk, YoghurtCrumpet

12. Breakfast 7am 2 Slices toast/bread with 2 tbsp jam, honey or peanut butter 1 cup cereal with ½ cup milk, small pot of yoghurt and a banana 1 glass fruit juice 1glass water Mid-Morning 10:30am 1 scone with thin spread margarine and jam 1 apple 1 glass water Lunch 12noon 2 pita breads with lettuce, tomato, cold meat 1 apple 1 large cereal bar 200ml flavoured milk 1 glass fluid e.g. water Mid Afternoon Pre-training 1 sandwich with jam 1 glass fluid e.g. water Sample eating plan with enough carbohydrate and protein portions suitable for either a 55kg long distance runner training 1-2hrs per day or a 68kg soccer player training at least an hour per day or an 85kg person who walks an hours a day

13. Before Training1 Glass water Training 5pmWater After Training Post training snack 1 Banana 1 Cereal Bar 300ml Sports Drink Dinner 7:30pm 125g lean red meat 1 ½ cups cooked rice Stir-fried vegies e.g. broccoli, capsicum, beans 2 Tbsp Raisins ¼ cup Cashew nuts 1 Glass water Supper 10pm 1 cup hot chocolate