SPORTS NUTRITION

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.. 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.

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

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

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

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

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)

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

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

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

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.

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