Transcript Nutrition for Rugby League

Nutrition for Rugby
Referees
Bronwen Greenaway
BSc (Hons) MND APD
Overview
1. Healthy eating
2. Adjusting diet for the off season
3. Game day eating
Nutrition Basics
• Why is nutrition important?
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Concentration, co-ordination & energy
Immunity
Growth
Get the most out of training
Recovery
Body weight & composition
Feel good
Long term health!
Do carbs make you fat?
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
Energy Expended (cal/kg/min)
High Intensity, Intermittent
Exercise
350
Adapted from Romijn et al. (1993)
300
250
Muscle Glycogen
200
150
Muscle Triglceride
Plasma FFA
100
Plasma Glucose
50
0
25
65
% Maximal Oxygen Use
85
Question?
Which food contains little or no carbohydrate?
A.
B.
C.
D.
E.
Low fat yoghurt
Can of Sprite
Reduced fat cheese
Reduced fat ice-cream
One large baked potato
Answer
Which food contains little or no carbohydrate?
A.
B.
C.
D.
E.
Low fat yoghurt (35g)
Can of Sprite (30g)
Reduced fat cheese (0g)
Reduced fat ice-cream (30g for 3 scoops)
One large baked potato (30g)
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
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
Nutritious Carbohydrate Foods
Breads (all types)
Breakfast cereals
Pasta
Rice
Fruit
Low-fat milks
Low-fat yoghurts
Starchy vegetables (e.g. potatoes, corn)
Crackers / biscuits
Breakfast bars
Sugary Carbohydrate
Foods
Sugar
Sugar confectionary (e.g. lollies)
Low-fat ice-cream
Soft drinks
Cordials
Sports Drinks
Honey
Jams
Jelly
High-Fat Carbohydrate Foods
Pastries
Crisps and chips
Chocolates
Cakes
Sweet biscuits
Savoury cracker biscuits
Chocolate-coated muesli / health bars
Full-fat milk and ice-cream
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
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
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Cell membranes & nerve conduction
Healthy immune system
Hormone production
and for ENERGY (very dense source)
Why Watch the Fats?
• Can take the place of high quality
carbohydrate and protein foods
• Not the body’s preferred fuel
source
• More difficult to control body fat
levels when eat high fat diet
• Lead to long-term health problems
Snack Comparison
=
2 200 kJ
2 200 kJ
7 g protein
25 g protein
33 g fat
5 g fat
50 g carbohydrate
95 g carbohydrate
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
Answer
(a) and (d)
• Big Mac 33g
• crisps 32g
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
Answer
(c)
• jelly beans contain no fat
Sausages
Chocolate
Tuna
Fish
Chips
Fruit & Veg?
• Important for
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Immunity
Long term health
Satiety
Antioxidants for recovery
• Recommend
• 2-3 serves fruit/day
• 5 serves veg/day!
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
Answer
(b)
• most lite milks have more calcium
than the regular product
How do
you know
which
foods to
eat?
Almonds
NUTRITION INFORMATION
Serving per package: 7.5
Per serving 20g
ENERGY
542kJ
PROTEIN
4.4g
FAT
11.0g
CARBOHYDRATE
-total
3.6g
-sugars
0.8g
SODIUM
52mg
POTASSIUM
146mg
Serving size: 20g
Per 100g
2710kJ
22.1g
55.0g
17.8g
4.0g
260mg
730mg
Baked Beans
Hydration
• Sweating cools the body
• Sweat rates change with
temperature
humidity
body
exercise
size
intensity/duration
individual
• Dehydration = poor performance,
concentration & co-ordination
• Thirst is not a good indicator
Hydration (cont)
• Signs of dehydration
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Headache
Irritability
Poor recovery
Dark yellow urine, small volume
Heat stroke
• Weight before & after comp/training
• 1kg = 1L fluid lost = 1.5L to drink
Hydration (cont)
• Good choices
• Sports drink
• Water
• Milk
• Poorer choices
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Alcohol
Tea, coffee or cola drinks
Soft drink
Cordial
Fruit juice
Energy Balance: Adjusting for
the off-season
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
Weight Gain
Energy in =
food
Energy out=
activity
Extra protein & carbs are needed to gain weight
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.
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
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
Better take away choices
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Subway <6g fat 6” sub, average all
Sushi
Salad rolls
Kebab (ask for less meat and cheese)
Stir-fry noodles with veggies
Takeaway Choices
Whopper
Double Beef
with Cheese &
Mayo, plus
regular fries &
regular coke
84g fat
6605kJ
© Food Pics 2005 www.foodpics.com.au
Takeaway Choices
Subway 6”
Meatball
1970kJ
23g fat
47g carbs
© Food Pics 2005 www.foodpics.com.au
Takeaway Choices
Subway 6”
Beef &
Salad
1180kJ
4.5g fat
47g carbs
© Food Pics 2005 www.foodpics.com.au
Competition Eating
• 24hrs before
• extra carbohydrate
• plenty of fluid
• Last meal 3-4 hours before game
• Light snack 1-2 hours before
Pre-game eating
• Gastric emptying
Quick
BLOOD
• low fibre carbohydrate
eg white bread, lollies,
sports drink, rice,
breakfast cereal
STOMACH
SMALL
INTESTINE
Slower
• Protein
• Fat
• High fibre carbohydrate
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
Question
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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
Answer
• (d)
• sports drinks have many advantages over
water during exercise
Question
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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
Answer
• (d)
• muscle glycogen and rehydration
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
Answer
(e)
• avoid or limit post exercise alcohol
consumption
Good Resources
• Recipe books
• Survival for the fittest
• Survival from the fittest
• Survival around the world
• Websites
• AIS nutrition www.ais.org.au/nutrition/
• SDA www.sportsdietitians.com
Any Questions?