BND Sport & Exercise Science Sports Nutrition - Diet Plans

Weight Loss  Consume fewer calories than the body needs  Important if competing in weight categories  May improve efficiency of body (less effort)  VO2 max (ml/kg/min)

Energy Balance Equation Thermal effect of food

Adequacy Balance kCal control Nutrient Density Moderation Variety

Low Fat diets  Use low fat options where possible  Regular consumption of complex CHO  Usually quite filling  Slower weight loss is more sustainable

Low fat diet plan  Breakfast  Fresh orange  Large bowl of cereal (skimmed milk)  Toast (no marg) & jam  Tea/coffee  Lunch  Brown bread sandwich lean meat & salad  Low fat yoghurt

Low fat diet plan  Dinner  Lean chicken & potatoes & 2 veg  Fruit & low fat ice cream/fromage frais  Snacks  Fruit  Low fat yoghurts  Whole wheat sandwiches  Cereal

High protein diet  Exercise increases protein breakdown so protein requirements are increased  Protein will be metabolised if insufficient kilocalories in rest of diet  Excess protein is eliminated or stored as body fat

Protein  Generally the western diet contains sufficient protein for most sports people  Average requirement is 1g of protein for every kg of body weight per day  Protein eaten with CHO in the recovery meal has shown to help muscle recovery

Supplements?  Vitamins & Minerals  Creatine  Protein  Caffeine  Diet?

High protein diet plan  Breakfast  Bacon & eggs  Lunch  Double cheeseburger and salad (no bread)  Dinner  Steak or chicken with salad & cheese dressing

Carbohydrate diets  Athletes aim for about 60% CHO in their diet  Glucose is used to produce energy  Excess Glucose is stored as Glycogen  About minutes of exercise from CHO stores  Possible CHO loading

Carbohydrate Loading

Exercise Times

CHO needs (g per day) Training level Athlete’s body weight (kg) Moderate duration & intensity g g g g g g Moderate to heavy training g g g g g g (Stear, 2004)

Carbohydrate content of everyday foods?

Carbohydrate content of everyday foods Medium portion of food CHO (g) Baked potato, pasta, rice 60 Bagel, slice of fruit cake 40 Large banana 35 2 slices of bread, 1 bread roll 30 2 weetabix, 1 cereal bar 30 50g chocolate, 3 jaffa cakes, 10 jelly beans ml sports drink ml orange or apple juice 20 Apple, pear, orange 15 (Stear, 2004)

What type of Carbohydrate?  Glycaemic Index (GI) is a measure of a food’s effect on blood glucose levels  3 categories  Low GI  Moderate GI  High GI

Glycaemic Index of common foods Readily absorbed CHO Slower absorption CHO HIGH GI MODERATE GI LOW GI WeetabixFrostiesMuesli Baked potato RicePasta Jelly beans Mars bar Chocolate Sports drinks Squash Orange juice WatermelonBananaApple Brown bread Pitta bread Granary bread CornflakesPorridge All bran ParsnipsSweetcornCarrots PopcornSultanasPeanuts

When to take Carbohydrate?  Before training/competition  2-3 hours to digest a large meal  High GI snack mins prior to event could be beneficial  During training/competition  Isotonic sports drink  More crucial if event lasts longer than 1 hour  After training/competition  High GI as soon after exercise as possible (within 2 hours)

Diet before exercise  Complex CHO  Eat 1-4 hours prior to exercise  Allows for digestion  1200cal meal – 4 hours to empty from stomach  300 cal snack – 1 hour

Food prior to exercise  INSULIN OVERSHOOT EFFECT  CHO prior to exercise can cause a dramatic rise in blood glucose which leads to an overshoot of Insulin and produces hypoglycaemia (glucose moves rapidly into muscle).

Glucose during exercise  Helps to maintain blood sugar  Only helps exercise of 60-80% intensity (why?)  Central nervous system fuel  Spares muscle glycogen  Postpones fatigue by 15-30%

Diet during exercise  Sweating to maintain body temperature  If the exercise lasts for longer than 90 minutes, some supplementation may be beneficial  CHO solutions/fruit

Diet after exercise  Refuel CHO stores – high CHO food  Refuel within 2 hours  Glycogen Supercompensation