Transcript Sports Nutrition

Sports Nutrition
Presented by Kirsty Lerm
Contents
 What to eat before training/match
 What to eat after training/match
 Fluids and recovery
 General tips and hints
Pre exercise nutrition
 Evening before crucial for providing
fuels for the next day
 Good nutritious meal with
carbohydrate/protein balance
 Pasta with a meat sauce, rice with
meat and vegetable stir fry
Before exercise
 The best pre exercise meal needs to
be high in carbohydrate, low in fat,
with moderate protein.
 As a guide, 2g of carbohydrate per
1kg of body weight is suitable for a
pre game meal
Before exercise cont.
 Carbohydrate intake is crucial for
energy, recovery and preventing
fatigue!
 Carbs should be consumed 2-3 hours
before the match, during the match
and after. How can this be
achieved?
Carbohydrates
 Your body doesn’t care where the
carbohydrates come from!
 2-3 hours before exercise include good
carbohydrate source
 During game, aim for 500ml of sports drink
per hour to replenish carbohydrate stores
 After game, at least 1g of carbohydrate
per kg of body weight
Protein
 The hardest component for the body
to breakdown. Therefore, a big
protein meal close to a game will not
have time to digest properly.
 More important after match for
recovery
Post Exercise Nutrition
 Crucial for proper recovery and
preventing fatigue.
 It takes about 20 hours to completely
replenish muscle glycogen stores with
the right nutrition
 Carbohydrates are converted into
glycogen faster than normal in the
first 2 hours after exercise
Carbohydrates post event
 50-100g of carbohydrate within the
first 2 hours after exercise
 Bonus if consumed as a drink iePowerade because you are also
replacing fluids
- 600ml bottle Powerade = 45g
- Bread roll = 35g
- Large apple = 30g
Example meal plan
Friday
Breakfast: 4 Weetbix, skim milk and banana
AM snack: tin tuna with 5 vitawheats
Lunch: Chicken and salad roll
PM snack: Piece of fruit and tub yoghurt
Dinner: 2 cups cooked pasta with a tomato
based sauce ie- bolognaise
Meal plan cont.
Saturday
Breakfast: 2 pieces of toast with spread
of choice, bowl of cereal and 2
pieces of fruit
AM snack: Fruit smoothie or juice
Dinner: 1-1½ cups steamed rice, 150g
lean meat and vegetables
Fluid Intake
 Important to stay well hydrated the
day before and of the match
 Everyone is different, aim for 2L
everyday
 Before the game, have a glass a
water to avoid dehydration
Fluid during activity
 As a guide, you should be consuming
150ml-200ml of fluid every 15 minutes
 Try to avoid feeling thirsty – this is an
indicator that you are dehydrated
thus not able to perform at your best!
 If you don’t like water, sports drinks
are ok if working for more than 45-60
minutes
Post match fluid intake
 Extremely important!
 Weigh yourself pre and post match
and record the difference in weight
 1kg = 1L
 Needs to be replaced by 150%
for example – loss of 2kg, consume 3L
after the match
Other fluids
 Alcohol – if you are serious about
your performance, alcohol should be
avoided 48 hours before the match.
Why?
1. It is dehydrating
2. It slows injury recovery
3. High in kilojoules (beer belly)
4. Not a good source of carbohydrate
For those who are serious
about their performance…
 General healthy eating throughout
the week, not just the day before a
match
 Avoiding refined carbohydrates –
sugar, white bread, processed foods
 Having plenty of fruits and
vegetables for your vitamins,
minerals, fibre and antioxidants
Healthy eating cont.
 Protein source at every meal
 Plenty of leafy green vegetables and
wholegrains for magnesium (muscle
repair) zinc (wound repair and
immune boosting) and B vitamins
(energy production)
The End
More information
http://www.ausport.gov.au/ais/nutrition
www.sportsdietitians.com.au
Great fact sheets with advice on
training, diet and lots of other conditions