Transcript vitamin mineral supplement

NUTRITION 1.0
GOOD CHOICES
NUTRITION 1.0
OBJECTIVES
- Provide practical nutritional advice with regards to the basic
requirements of the modern day rugby player.
- It is not intended to cover the details of fine tuning or
supplementation.
- You will know what is a good or bad nutritional choice.
The key to getting your nutrition right is all about your ability to
change your behaviour.
Master the things that require no talent.
NUTRITION 1.0
OUTCOMES
By the end of today’s session you will have basic understanding of:
Hydration
•Water & Sports Drinks
Macronutrients
•Fats
•Carbohydrates
•Protein
Micronutrients
•
Vitamins & Minerals
NUTRITION 1.0
HYDRATION
De-Hydration Decreases Performance
3% loss of body water, athlete becomes weaker and slower.
3% loss of body water is associated with strength losses of up to
....???
10%
and decrements in his speed of up to....??? %
8%
most importantly decision making is impaired
NUTRITION 1.0
HYDRATION
How Much Should We Drink?
8x8 - cups x 225ml = 2litres
The body will manage the fluids in the body to get the
best out of what you have put in.
Too little – reduces how much you pee
Too much – increases
Temperature and activity influence how much you need to
drink.
Understanding your body and how it is managing your
fluids should guide your consumption.
NUTRITION 1.0
HYDRATION
STAY AWAY FROM FIZZY/CARBONATED
DRINKS
Contain high refined sugars
Gas and will leave you feeling full before you are adequately hydrated
High phosphorous content
The mineral phosphorous effects the bodies calcium content, which will have a
negative impact on bone development and growth.
NUTRITION 1.0
HYDRATION
Take Home Tips
•2-3litres a day as a general guide
•Training & temperature result in more fluid being required
•Check your colour, frequency & quantity
•Weight loss post training – 1litre/1.2kg
•Isotonic drinks in and after matches/training
Increases the speed of fluid replacement and maintains blood
sugar levels.
Electrolyte content helps body retain fluid
It works best if we drink it
NUTRITION 1.0
FATS/LIPIDS
Fats are an essential part of a healthy diet – the body cannot function without
them.
The key is selecting the right ones.
15-20% of your diet should be made up of these good fats
NUTRITION 1.0
FATS/LIPIDS
The Good Fats
•Poly & Mononsaturated – Omega 3 & 6 essential fatty acids and Omega 9
non- essential fatty acids
•Often liquid at room temperature
What Do They Do?
•Control inflammation
•Support immune function
•Promote optimal brain function
•Hormone support
NUTRITION 1.0
FATS/LIPIDS
The Bad Fats
•Saturated animal fats
•Often solid at room temperature
•Trans-fatty acids are formed when fats are fried and act like sticky
saturated fatty acids
What Do They Do?
•Heart disease
•Cancers
•Strokes
•Obesity
NUTRITION 1.0
FATS/LIPIDS
Take Home Tips
•Don’t eat deep fried food
•Eat fish 2x a week
•Stir-fry, bake, steam or grill
•Snack on nuts & seeds
NATURE DOES NOT MAKE BAD FATS – FACTORIES DO
NUTRITION 1.0
CARBOHYDRATES
Fuel
•Main energy source during high intensity exercise
•Fastest available energy source
•Often limiting fuel in performance – runs out you slow down
As with all food types you are seeing that there are good & bad choices –
the same is true for carbohydrates
NUTRITION 1.0
CARBOHYDRATES
Absorption, Digestion & Utilisation
Post exercise quickly digested carbs result in insulin being released which helps
push protein and other amino acids to the cells more quickly and help growth &
repair.
Excessive quickly digested carbs consumed result in the body utilising glucose
for energy as it is pushed to the cells and not fat – the glucose not used is also
stored as fat.
NUTRITION 1.0
CARBOHYDRATES
Take Home Tips
•Eat mainly unrefined carbs – as close to nature as possible
•Refined (sugary) carbs post exercise
•Look out for hidden sugar – low fat options are usually high in sugar
Refined – Quick/Sugary
White bread
White pasta
White rice
Potato
Sugary cereals
Sweets
Chocolate
Cakes
Unrefined – Slow
Whole-meal bread
Whole-meal pasta
Brown rice
Sweet potato
Oats
Vegetables
NUTRITION 1.0
PROTEIN
Building Blocks
•Growth & repair
•Training/playing causes damage – “Rest fill the Vest”
•You need more protein than average adolescent who is just growing
•Body only grows in a state of positive nitrogen balance (synthesis is
greater than breakdown)
•1.2-2.2g/kg of bodyweight
NUTRITION 1.0
PROTEIN
Take Home Tips
•Supplements only when your diet is “Golden”
•Organic is best
•Variety of protein sources
Animal
Poultry – chicken/turkey
Game – rabbit/venison
Eggs
Diary – cottage
cheese/yoghurt
Seafood
Oily Fish – tuna/salmon
White Fish – cod/talipia
Shell Fish –
shrimp/lobster
Plant
Beans
Peas
Lentils
Chickpeas
Nuts & Seed
NUTRITION 1.0
VITAMINS & MINERALS
Nuts & Bolts
Carbs = Fuel
Protein = Building Blocks
Should aim to get all vitamins & minerals from your diet
Fruit & Vegetables
•High in fibre
•High in antioxidants & phytochemicals (stop pathogens from adhering to cells)
•Rich in vitamins & minerals
NUTRITION 1.0
VITAMINS & MINERALS
Essential Vitamins – Lucky 13
B1, B2, B3, B6, B12, Pantothenic Acid, Biotin, Folic Acid
All have vital roles in metabolism, cell growth, blood cell production & brain
function.
Vitamin/Mineral
What it does?
Source
Vitamin A
Vision/skin health
Carrots/Sweet Potatoes
Vitamin C
Production of collagen –
ligament health & scurvy
Red
Pepper/Papaya/Citrus
fruits
Vitamin E
Immune function – fights Eggs & Nuts
free radicals - cancer
Vitamin K
Blood clotting & bone
mineralisation
Kale/Spinach/Brocoli
Vitamin D
Absorbs calcium – bone
density
Sunlight (20mins/day)
made by body/Salmon
NUTRITION 1.0
VITAMINS & MINERALS
Take Home Tips
•A varied diet is VITAL to get the vitamins & minerals you need
•5-7 a day – lean more to vegetables
•Multi-vitamin & mineral supplement - not substitute
NUTRITION 1.0
GOOD CHOICES
You Know the Answers
NUTRITION 1.0
Musclefood
http://www.musclefood.com/hiddenwaspsjunior
http://www.musclefood.com/hiddenwaspssnack