SPORTS NUTRITION • Fueling your body for maximum performance!
3 FACTORS INFLUENCING SPORTS PERFORMANCE TRAINING GENETICS NUTRITION WHAT U DO + WHAT U HAVE + WHAT U EAT = BEST PERFORMANCE!!!!
In This Presentation You Will Learn: • The basics concepts of sports nutrition • How to make wise nutritional decisions (What to eat and When to eat it!!!)
ITS ALL ABOUT ENERGY! Athletes require energy and food gives it to us, there are three main food groups to be aware of and all have a role to play! CARBOHYDRATES These are the bodies main energy source through providing glucose - they are split into two types: Simple Carbs - These are an empty food source, they are simple sugars and provide unsustained energy. They give us a quick burst but it doesn’t last long and we often feel worse afterwards. Complex Carbs - These are excellent, they are preferred sugars and starches and they give us sustained and even energy over a long time. Some complex carbs release energy more slowly than others these are called “slow release” and provide energy for even longer. Carbohydrates energise and refuel your body!!!!
PROTEIN Protein is made up of amino acids, the main function of protein is to maintain and repair tissue in the body. Muscle is made up of protein but protein also makes up hair, skin, nails and organs. The recovery phase of exercise is where protein does its main job - it is not used for energy production to the same extent that Carbs and Fats are.Protein assists our body in reducing muscle soreness after exercise, reducing our recovery time after exercise and repairing our lean muscle after exercise. FATS Fats provide us with energy also, but they do not provide the energy during high intensity exercise like carbs do. Fats have a vital role in our bodies including: protecting organs, insulation, brain development and joint lubrication. Unfortunately people tend to consume too much fat, particularly saturated (animal fats) which contributes to health problems and high body fat storage levels.
WHICH FOODS CONTAIN SIMPLE CARBS (SUGARS)? Lollies, soft drinks, ice cream, simple cereals, white breads, biscuits, chocolate. WHICH FOODS CONTAIN COMPLEX CARBS? Multi-grain cereals, brown breads, rice, pasta, fruit, salads, kumara, potatoes, veges. WHICH FOODS CONTAIN PROTEIN? Chicken, fish, tuna, salmon, lean red meat, eggs, low fat dairy products (yoghurt and cheese), nuts and seeds, some veges. WHICH FOODS CONTAIN FATS? Full cream dairy products, tasty cheeses, savouries, pies, sausage rolls, deep fried food, most take aways, potato chips,
As sports people who are constantly requiring energy for high intensity activity, sugars and fats must not form the basis of our diets. In moderation they are fine, but it is pretty simple in the end - if we eat crap, we feel like crap - chances are this is how we will perform! Don’t spoil the training and hardwork you are putting in by letting yourself down in your diet. Think about the foods you are eating - before you eat them! Learn to read labels - food companies must provide a nutritional label on their products! There are heaps of foods and snacks you can eat that provide you with valuable and quality fuel for performance, they taste pretty good too!! People get into bad habits with sweet and fatty food and their bodies get used to it. The less you have, the less you feel like it!
GAME DAY!! • What should you eat on the day before a game or event? • Breakfast Options Cereal (eg - just right) Porridge or Hi Bran weetbix Toast with honey Sweetners - Fresh fruit and yoghurt Creamed rice Baked beans/ Spaghetti, eggs. Eat a decent meal in the morning and snack up until approximately 1 1/2 - 2 hours before, then just fluids. Snack ideas - Bananas, yoghurt, creamed rice, pasta salads, breads, mixed cold meats, salads, eggs. 2 days before a game - no red meat!! Plenty of starch - kumara, rice, potato Also - pastas, lean white meats.
“Don’t go there!!!” - Foods and fluids to definitely avoid leading up to an event or game. FATTY FOODS - these impact on carb absorption and slow down the digestive system. - No pies, fish and chips etc.. SIMPLE SUGARS - Only a small amount, these give you quick energy but it doesn’t last!! - Stay off lollies and chocolate. Cornflakes, Ricies and Nutri-grain also are high in simple sugar because they are heavily processed!! ALCOHOL, FIZZY AND ENERGY DRINKS - Coke dehydrates you, as does drinks like “v”, lift plus and red bull. These drinks contain high caffeine and simple sugars. A bottle of “v” has the same nutritional value as a large bag of jelly beans(500g) and 3 standard cups of coffee!!!!
FLUIDS - What to drink and When!! • There are 20 000 different chemical reactions that go on in the body in a day (24 hrs). • Water is involved in 15 000 of these !!!!! • Your body uses 1.3 - 1.5 litres of water a day sweating, breathing and urinating alone!!! - The more exercise you do the more you need, this can be up to 3 litres a day!!! • Water is excellent as are sports drinks before an activity, choose drinks that have about 6-10% carbohydrate - any more can cause stomach problems and are too high in simple sugar. • After exercise, sports drinks are required- especially in the first 45 minutes to replace electrolytes that are lost through sweat. • The best sports drinks to use are the following brands, they provide quality carbohydrate and electrolyte replacement: Rehydrate (Red 8), Hydra Fuel (Twin Lab), PB Hydrate and Restore (Horleys). Powerade is high in simple sugar, Mizone and Aquana are sports water and don’t replace carbohydrates so are better used before exercise as a water substitute.
Remember - Eat to Compete! • Any more questions - ask your PE teacher!! • Compiled by L.Watson, 2003 • Acknowledgements - Mike Kerrisk and Jenni Pearce.