EATING FOR REFEREES

1. EATING FOR REFEREES By Pat Rae

2. WARNING! The information contained in this presentation probably goes completely against everything you ever learned about eating. Forget about every single rule you think you know about food and eating and open your mind to the possibility that it’s not as complicated as we’ve been led to believe.

3. ATHLETE?

4. Eating Training Sleeping

5. Low Fat Diet • Low Carb Diet • High Protein Diet • Lemon Detox Diet

7. By the end of this Presentation: • Convince you that you are all athletes. • Eating is far more important than training. • Clarify the confusion on what and when to eat. • 7 day meal plan based around training.

8. By the end of this Presentation: • 5. Give away a 1:1 45 min nutritional consultation valued at $104.00 • 6. Give everyone 2 free e-books!

9. Training daily but with low energy levels • Wasn’t recovering well • Measured fitness tests showed only slight improvements • Eating Advice • Grocery Planning Tools • Effects Of Recovery On Training • 11 weeks – lost 5 kgs of body fat • Can handle higher training loads

10. ATHLETE?

11. ATHLETE?

12. Sleeping • Eating • Training

13. Sleeping • Eating • Training How Many Hours In A Week? 168 How Much Time During A Week Do You Spend Eating? Sleeping? Training? LETS WORK IT OUT

14. Sleeping • Eating • Training 42-63 hrs Sleeping The average adult needs around 6-9 hours of sleep per night 7 nights per week 42 – 63 hours per week

15. Sleeping 42-63 hrs • Eating • Training 8.75-17.5 hrs Eating 3-5 meals a day 15-30 mins a meal including prep 7 days equals 8.75 – 17.5 hours a week

16. Sleeping 42-63 hrs • Eating 8.75 – 17.5 hrs • Training 6 hrs Training 2 x 45-60 min weight sessions a week, 2 x 45-60 min cardio sessions a week, 2 x 45-60 stretching/recovery type sessions 6 hours per week MAX!

17. SLEEPING 42-63 hours a week • EATING 8 ¾ - 17 ½ hours per week • TRAINING 6 hours per week

18. Put the most effort into performing the tasks that you do MOST OFTEN, SLEEPING comes first, EATING comes second and TRAINING comes in at a distant third.

19. Put the most effort into performing the tasks that you do MOST OFTEN, The Tackle Contest! The Re-Starts (Scrums, lineouts, kick offs)

20. Eating Diet Nutrition

21. Diet Nutrition

22. Fat People Diet , Exercise, Rest Start And A Finish Athletes Eat, Train, Eat, Recover REPEAT! Pre-Season, In-Season, Off Season There is no start and finish Only transition from one phase to the next

23. What To Eat?

24. There Is No Such Thing AS One Size Fits All!

28. Food Pyramid Low Fat Diet

30. What Happened? • Low Fat Became High Sugar • Fast Foods Became Cheap And Quick • Food Manufacturers Preyed On Gullibility • Surrounding Us With Cheap Junk At the Checkouts • As A Result We Are Sicker And Fatter • THAN EVER IN HUMAN HISTORY!!!

31. Break them into their various characteristics: • Male/female • Caucasian, Maori, Fijian • Ages: Under 20, 20-30, 31-40, 41-50, Over 50’s • Occupation: Desk bound, physically active, somewhere in between WE ARE ALL DIFERENT!

32. For millions of years • Ancestors lived in various parts of the world • Evolved to eat what ever they could • Not every sub-species ate the same macro ratio • Didn’t have access to the same types or amounts of the macro nutrients as others.

33. Fast forward 21st century • Western civilisations live in large urban metropolitan centres • Have unprecedented access • Large amounts of food

34. The most important change We now eat cheap food like substances That never existed 200 years ago. Things like soft drinks, energy drinks, sports drinks, chips, lollies, cakes, biscuits, just to name a few.

35. The simple fact of the matter is the human race has not yet evolved to eat the rubbish we eat today.

36. So what’s the answer for you? What do you eat? What ratio of macronutrients should you be eating?

37. Metabolic Typing Hand Out Metabolic Typing Self Test

38. Characteristics

39. Some Basics • Eat to your macronutrient ratio • No eating within 2 hours of training • Eat as soon as possible after training (90 min window) • Eat protein every time you eat

40. Some Basics (cont.d) • Avoid (if possible) eating carbs and fat together. (Both are great energy sources but you’ll only use one ) • Rename your meals, “Morning Meal, Midday Meal, Evening Meal, Pre workout snack, post workout snack, other snack”

41. Some Basics (Cont.d) • Don’t get too hung up on counting calories • Eat slowly, sitting down and UNDISTRACTED • Listen to your body • Food 1st, Supplements 2nd!

42. Supplements • (An addition designed to complete) • Multi vitamin • Omega 3 Fish Oil • Protein Supplement

43. Game Day • Game Day is no different from any other day. • In fact if your training load is correct, training should be physically harder than games.

44. Water (Excluding training) • 0.033 x body weight (kgs) = Water Required (litres) • 100kg = 3.3 litres per day By 6.00am By 6.00pm By 9.00am By 12.00pm By 4.00pm By 2.00pm

45. Hand Out Training/Eating Plan

47. Myth Busting Time

48. Summary of this Presentation: • You are all ATHLETES. Change your thinking. • Eating is far more important than training • What to eat (metabolic type) and when to eat. • 7 day meal plan based around training

49. Summary of this Presentation: • Give away a 1:1 45 min nutritional consultation valued at $104.00 • Hand In Your 7 Day Food Diary • Draw One Of Them Out Of A Hat To Get A Winner

50. Thank You! • Anyone wishing further assistance, feel free to contact me • Mobile: 0414-654-372 • Email: info@prpt.com.au Two Free Gifts!