Transcript Document

Eat Your Way to a Better
Performance
Laura Sinclair
Introduction
o
L1 - Eat Your Way to a Better Performance
-Steps to a healthier diet and assessing your own.
o
L2 – Food for Sport
-Eating the correct foods before and after training
and matches.
o
L3 – Sports Hydration
-Optimal hydration, effects of dehydration, different
sports drinks
Nutrition - The Winning Edge
o
Correct nutrition provides sufficient energy to play your best until the
end of the game.
o
Allow workout duration to be extended and intensity increased.
o
Recover quickly from training, allowing you to be ready for the next
session.
o
Provide elements for repairing cells and synthesising new cells.
o
Healthy weight = Lean = Fast.
o
Maintain a healthy immune system, and prevent injury!
What is a Healthy Diet
•The food guide pyramid recommends a balanced diet that
includes foods from five different food groups.
Food Groups
Preventing fatigue is based on this
principle
•Carbohydrates =50-60% of daily
calorie intake.
•Protein= 1g per kg body weight
•Fats = 1 portion “essential” fats
Walnuts, Soya beans, pumpkin seeds,
eggs, sweet potato, whole grains.
•Vitamins and Minerals
Carbohydrates

All carbohydrates are broken down to glucose to produce
the energy molecule ATP

Your body only has a limited store of CHO/glucose so it is
vital you replace this after every training session or match.

If you DON’T consume enough CHO, then you will NOT
have enough energy to complete the match (or training).

CHO stores must be maintained during exercise.

CHO control blood sugar levels
Sources of Carbohydrate
o
Bread, pasta, rice, noodles, breakfast cereals,
porridge oats, crackers, starchy vegetables –
potatoes, parsnips, sweet potatoes.
Carbohydrates in Common Foods
Food
Amount
Carbohydrates (grams)
Total calories
Fruits
Raisins
Banana
Apricots, dried
Apple
Orange
1/3cup
1 medium
10 halves
1 medium
1 medium
40
25
20
20
15
150
105
85
80
65
Vegetables
Peas
Carrot
Green beans
Broccoli
½ cup
1 medium
½ cup
½ cup
10
10
5
5
60
40
20
20
Bread type foods
Bagel
Pita
Tortilla
Muffin
1
1 average (3oz)
1 large
1
57
46
36
25
300
240
220
120
Complex CHO
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All CHO are made up from different types of sugars which
the body converts to glucose.
o
Complex CHO = simple sugars bonded to form a chain.
o
Digestive enzymes have to work hard to break the bonds
o
Digestion of complex CHO takes longer!
Simple Carbohydrates

Simple sugars are digested quickly as they are
ready to be absorbed immediately.

Rapid absorption = immediate burst of energy

If the energy is not used at that time it is converted
to glycogen or fat!
Monosaccharides
Disaccharides
Your Carbohydrate Requirements
o
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CHO requirements are based on muscle
glycogen needs.
Depends on the amount of training or
competition that you undertake each day –
training diary.
Estimation of CHO needs
General sports activity
(Up to 60mins of training per day or
unlimited low-intensity training)
5-6g of carbohydrate for each kg you
weigh.
Moderately training athletes
(60-120mins of intense or lengthy
medium intensity training per day).
6-8kg of carbohydrate for each kg you
weigh.
Endurance training
(Over 120min of intense training per
day)
8-10kg of carbohydrate for each kg you
weigh.
Extreme exercise
(5-6 + hours of intense daily exercise)
10+kg of carbohydrate for each kg you
weigh.
Energy Benefits of a Healthy Diet
Assess Your Carbohydrate Needs

Follow the worksheet to calculate your daily
carbohydrate needs.
Types of Fat
Type of Fat
Found In?
Good or Bad?
Saturated
Meat, burgers, cream, sausages,
butter
Bad. It raises cholesterol = CHD
Hydrogenated
Margarine, biscuits, cakes,
puddings
Bad. Increase heart disease and
cancer risk
Polyunsaturated
Vegetable oils, oily fish, nuts
Good. Lowers the bad cholesterol
levels
Omega-6
Vegetable oils, nuts, seeds
Good. Essential for health
Omega-3
Oily fish, walnuts, Soya beans,
eggs
Excellent. Overall health and brain
development, improves sports
performance
Monounsaturated
Olive oil, olives, avocados,
seeds.
Good. Lowers bad cholesterol levels.
How much Fat should you consume
o
o
25% to 30% calories from essential fat
1g of fat = 9 calories
o Less than 10% of daily calories – saturated
fats
-Approx 22 g of fat
-1 chocolate bar and 30g packet of crisps or
-A portion of chips (110g)
Protein Functions

10-15% of total calories as protein.

Functions
-Carries
Oxygen (Haemoglobin)
-Fights disease (Antibodies)
-Allows muscle contraction (actin, myosin)
-Acts as connective tissue
-Clots blood
-Growth hormone
-Repair of cells

8 essential amino acids that the body cannot synthesis, eating a
variety of protein rich foods is adequate to meet this need.
Protein Sources
Food
Protein Rating
Eggs
Fish
Lean beef
Milk
100
70
69
60
Brown rice
Soybeans
Peanuts
57
47
43
White potatoes
34
Vitamins and Minerals
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Essential to the normal function of the
human body.
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They do not contain energy, but are essential
in the break down of CHO, fats and proteins.
o
A well balanced diet should provide all the
essential nutrients.
Minerals: Function and Sources
Mineral
Functions
Sources
RDA
Men
RDA
Women
Calcium
Bones, teeth, blood
clotting, muscle
nerve function
Milk, Green
vegetables
1000mg
1000mg
Magnesium
Nerve, muscle and
enzyme function
Nuts, whole grain,
leafy veg
420mg
320mg
Phosphorus
Bone, teeth, energy
transfer
Meats, poultry,
seafood, milk, beans
700mg
700mg
Potassium
Nerve and muscle
function
Vegetables,
bananas, meats,
fish
2000mg
2000mg
Iron
Oxygen transport in
red blood cells
Red meat, liver,
eggs, leafy
vegetables
8mg
18mg
Assessing Your Diet


Fill out the 1 day food diary, detailing what you
would eat on an average day.
Do you manage to keep to the guidelines?
-5 fruit and veg a day
-limit saturated fat intake
-consume approx 8 glasses of water
-3 meals plus healthy snacks if training
-Eat a variety of nutrient-rich foods
-Enjoy plenty of whole grains, fruits and vegetables
Thank you for listening!!!