1. Nutrition for Rugby Referees Bronwen Greenaway BSc (Hons) MND APD South Sydney Sports Medicine Ph: 9663 5999 Narrabeen Sports Medicine Centre Ph: 9971 1188 Sydney Sports Medicine Centre Ph: 9764 3131 Mob 0417 220 937 Email sportsdietitian@iinet.net.ausportsdietitian@iinet.net.au

2. Overview 1. Healthy eating 2. Adjusting diet for the off season 3. Game day eating

3. Nutrition Basics Why is nutrition important? Concentration, co-ordination & energy Immunity Growth Get the most out of training Recovery Body weight & composition Feel good Long term health!

4. Do carbs make you fat?

5. Why Focus on Carbohydrate? The preferred fuel source for the body during high intensity exercise Carbohydrate stores (muscle and liver glycogen) are quickly depleted during exercise Low stores can result in fatigue / poor performance Nutritious carbohydrates can assist in weight maintenance

6. Adapted from Romijn et al. (1993) High Intensity, Intermittent Exercise

7. Question? Which food contains little or no carbohydrate? A. Low fat yoghurt B. Can of Sprite C. Reduced fat cheese D. Reduced fat ice-cream E. One large baked potato

8. Answer Which food contains little or no carbohydrate? A. Low fat yoghurt (35g) B. Can of Sprite (30g) C. Reduced fat cheese (0g) D. Reduced fat ice-cream (30g for 3 scoops) E. One large baked potato (30g)

9. Question ? Which of the following meals contains the most carbohydrate? a) 1 T-bone steak, 4 med potatoes & green salad b) 1/2 BBQ chook, 4 slices bread & 1 cup carrots c) large serve chicken stir-fry & 3 cups cooked rice d) large serve beef lasagna with green salad

10. Answer Which of the following meals contains the most carbohydrate? a) 1 T-bone steak, 4 med potatoes and green salad b) 1/2 BBQ chicken with 4 slices bread and 1 cup carrots c) large serve chicken stir-fry with 3 cups cooked rice d) large serve beef lasagna with green salad

11. Breads (all types) Breakfast cereals Pasta Rice Fruit Low-fat milks Low-fat yoghurts Starchy vegetables (e.g. potatoes, corn) Crackers / biscuits Breakfast bars Nutritious Carbohydrate Foods

12. Sugar Sugar confectionary (e.g. lollies) Low-fat ice-cream Soft drinks Cordials Sports Drinks Honey Jams Jelly Sugary Carbohydrate Foods

13. Pastries Crisps and chips Chocolates Cakes Sweet biscuits Savoury cracker biscuits Chocolate-coated muesli / health bars Full-fat milk and ice-cream High-Fat Carbohydrate Foods

14. Protein Meat, chicken, fish, seafood, dairy products, legumes, tofu, eggs Usually a good source of iron, zinc Repairs/replaces damaged cells Many protein foods contain fat Protein can help with satiety For muscle building the timing is more important than the amount

15. Fat good fats oily fish, nuts, seeds, avocado, canola, olive oil, margarine bad fats coconut, palm oil, fatty meat, full cream dairy products, deep fried foods, butter Good source of fat soluble vitamins A, D, E Essential for our body Cell membranes & nerve conduction Healthy immune system Hormone production and for ENERGY (very dense source)

16. Why Watch the Fats? Can take the place of high quality carbohydrate and protein foods Not the bodys preferred fuel source More difficult to control body fat levels when eat high fat diet Lead to long-term health problems

17. Snack Comparison = 2 200 kJ 7 g protein 33 g fat 50 g carbohydrate 2 200 kJ 25 g protein 5 g fat 95 g carbohydrate

18. Question Which of the following foods contains the most fat? a) 1 (50g) packet of cholesterol free potato crisps b) 1 (60g) Mars bar c) jelly beans (60g) d) 1 McDonalds Big Mac

19. Answer (a) and (d) Big Mac 33g crisps 32g

20. Question Which of the above items in the last question contains the least fat? a) 1 (50g) packet of cholesterol free crisps b) 1 (60g) Mars bar c) Jelly beans (60g) d) 1 McDonalds Big Mac

21. Answer (c) jelly beans contain no fat

22. Sausages

23. Chocolate

24. Tuna

25. Fish

26. Chips

28. Fruit & Veg? Important for Immunity Long term health Satiety Antioxidants for recovery Recommend 2-3 serves fruit/day 5 serves veg/day!

29. Question Which of the following foods provides the most calcium to the body? a) 1 glass (250ml) regular (full fat) milk b) 1 glass (250ml) Lite white c) 1 bucket of broccoli d) 1 slice (21g) of lite cheese

30. Answer (b) most lite milks have more calcium than the regular product

31. How do you know which foods to eat?

32. Almonds

33. Baked Beans

34. Hydration Sweating cools the body Sweat rates change with Dehydration = poor performance, concentration & co-ordination Thirst is not a good indicator humidity exercise intensity/duration temperature body size individual

35. Hydration (cont) Signs of dehydration Headache Irritability Poor recovery Dark yellow urine, small volume Heat stroke Weight before & after comp/training 1kg = 1L fluid lost = 1.5L to drink

36. Hydration (cont) Good choices Sports drink Water Milk Poorer choices Alcohol Tea, coffee or cola drinks Soft drink Cordial Fruit juice

37. Energy Balance: Adjusting for the off-season

38. Energy Balance: weight stable Energy in = food Energy out= activity To perform at your best you also need enough protein, carbs, fluids and a well balanced diet

39. Weight Gain Energy in = food Energy out= activity Extra protein & carbs are needed to gain weight

40. Fat Loss Energy in = food Energy out= activity Aim to provide enough fuel to train (carbs) plus protein to maintain muscle. Fat and sugar intake should be kept low.

41. Hints for controlling weight Delay in adjustment of appetite when exercise is reduced Reduce snacks (link to training) Reduce portion sizes Reduce extras Choose water as main drink

42. Hints for controlling weight (cont). Avoid getting too hungry before eating-prevent out of control eating Eat slowly, enjoy the meal & stop before overeating Increase the fillers on your plate Alcohol 1 schooner = 2 slices of bread

43. Better take away choices Subway <6g fat 6 sub, average all Sushi Salad rolls Kebab (ask for less meat and cheese) Stir-fry noodles with veggies

44. Takeaway Choices Whopper Double Beef with Cheese & Mayo, plus regular fries & regular coke 84g fat 6605kJ © Food Pics 2005 www.foodpics.com.au

45. Takeaway Choices Subway 6 Meatball 1970kJ 23g fat 47g carbs © Food Pics 2005 www.foodpics.com.au

46. Takeaway Choices Subway 6 Beef & Salad 1180kJ 4.5g fat 47g carbs © Food Pics 2005 www.foodpics.com.au

47. Competition Eating 24hrs before extra carbohydrate plenty of fluid Last meal 3-4 hours before game Light snack 1-2 hours before

48. Pre-game eating Gastric emptying BLOOD STOMACH SMALL INTESTINE Quick low fibre carbohydrate eg white bread, lollies, sports drink, rice, breakfast cereal Slower Protein Fat High fibre carbohydrate

49. During & Recovery During the match: top up fluids Some sports drinks in place of water may delay fatigue and aid alertness Recovery Muscles replace glycogen fastest straight after exercise To protect muscle mass include some protein as well after hard sessions, weight training and games hydration

50. Question During exercise, sports drinks (eg. Gatorade) are better than water because… a) they encourage athletes to drink more b) they replace carbs and electrolytes (salts) c) they hydrate the body faster than water d) all of the above

51. Answer (d) sports drinks have many advantages over water during exercise

52. Question It is important to consume foods and fluids with carbohydrate immediately after exercise as this….. a) promotes faster storage of glycogen in muscle b) can help with muscle growth c) is well known to aid the healing of soft tissue injuries d) a and b only e) a, b and c

53. Answer (d) muscle glycogen and rehydration

54. Question Excessive consumption of alcohol after exercise is not recommended as… a) alcohol has a dehydration effect b) alcohol slows down the restoration of glycogen c) alcohol makes soft tissue injuries worse d) alcohol depletes the body of vitamins and minerals e) all of the above

55. Answer (e) avoid or limit post exercise alcohol consumption

56. Good Resources Recipe books Survival for the fittest Survival from the fittest Survival around the world Websites AIS nutrition www.ais.org.au/nutrition/www.ais.org.au/nutrition/ SDA www.sportsdietitians.comwww.sportsdietitians.com

57. Any Questions?