1. Why am I here? Stronger Fitter Faster More agile Injury reduction Recovery Time

2. Thanks for inviting me back! Bruce has informed me that players who I previously spoke to are doing very well! Hopefully I can provide you with some useful information! Shell Murdoch BSc Food Nutrition & Health

3. Insulin & the digestion of Starch How do we break down the food we eat? 1.You eat a starch based meal – pasta, potato. 2.Saliva breaks down the starch into maltose. The sweet taste will stimulate insulin. 3.Glucose levels in the blood stream rise.

4. Continued… 4.The rise in blood glucose will stimulate the pancreas to produce insulin. 5.Insulin transports the glucose to the muscle and to most cells in the body for energy use. 6. The rise in blood glucose will stimulate the pancreas to produce insulin. 7. Insulin transports the glucose to the muscle and to most cells in the body for energy use.

5. Continued… 8. Any unused glucose is then transported to the liver to be stored as glycogen (small amounts) or is converted to saturated fat around the tummy. ** During exercise you use fat supplies as energy. After exercise your body will want to replace these thus you will be hungry. You will crave foods that will replace calories and fats stores quickly. So most people eat starch after exercise. ** Protein would be an ideal thing to eat after exercise as it helps your muscles repair and recover.

6. Insulin FoodCaloriesInsulin Response 1 boiled egg100Low 40g Bran flakes100Medium 1.5 Brazil Nuts100Low 1 Chocolate Biscuit100High 100g Kidney Beans100Medium 120g New Potatoes100High 500g Spinach100Low 60g Steak100Low 36 Strawberries100Low

7. Ketogenic Diet Ketogenic diet= High protein, low carbs Ketosis is a technical term to describe the process of our body burning fat for fuel. There are 3 ways to achieve this; 1.Stare yourself 2.Extreme exercise 3.Deprive your body of instant energy in the form of sugar and starch thus your body will burn it’s own fat stores to provide energy. Starch needs to be no more than 60g a day (this is the equivalent to 1 pitta bread) anymore and our body becomes lazy and uses glucose and releases insulin.

8. Ketogenic Diet Continued.. The benefits of following a Ketogenic diet are; 1. Hunger should reduce 2. It’s a natural diet ** For the first 2-3 days it’s totally normal to feel tired or lack of concentration, this is while your body switches it’s energy source from starch to fat. What you can eat – this will put your body into ketosis. Stage 1. Protein – eggs, meat and fish Veg – green vegetables (other than peas) Nuts and seeds Dairy products – full fat cheese, milk, cream.

9. Ketogenic Diet Cont.. Your diet will be build around protein then add the following; 1 handful of berries 1 handful of green veg 2 handfuls of nuts (almonds, walnuts, brazil nuts) seeds 1 glass full fat milk, with tea or coffee or with nuts and seeds as granola. Stage 2 – continue in this stage until you have reached your goal weight/size. In addition to what is in stage 1 add these; 1 extra handful of fruit (an apple, pear or tomato) 1 extra handful of vegetables 1 extra glass of milk 1 square of dark chocolate (minimum of 70% coco solids – check the label.

10. Ketogenic Diet Cont… Stage 3 – Now that you are at your target weight/size your goal is to increase your menu so food is more enjoyable. Each week you can add one more of the following categories to your diet. 1 handful of fruit 1 handful of green vegetables (other than peas) 1 portion of pulses

11. If you are interested and would like more information or support you can complete a food and exercise diary starting right away and I will be back next week to speak to anyone who is interested. Thanks for your time!