Transcript latrobe powerpointx

Hi my name is Regina Belski
and I am a lecturer at Latrobe
University Melbourne campus. I
will be your tour guide today!
To go on the tour click on me!
NUTRITION PROFESSORS
SPORTING RESEARCH
bibliography
This is our reception office. Here is
Rhonda say hello Rhonda!... HI
(Rhonda said that) Here you can enter
our sporting research where you can
look at the future research happening
in sports nutrition. Or you can head
into our professors who are experts in
sports nutrition. Click on one now!
RECEPTION OFFICE
Here are our 3 professors.
Professor Leyden
Professor Spinks
And Professor Sutterby
Click on one of these professors heads
to see there office and findings.
BACK TO
RECEPTION
PROFESSORS OFFICE
Hydration
SCIENCE BEHIND
FOOD
Mental Health
FUTURE RESEARCH
PROFESSOR LEYDEN
This is Professor Leyden, Leyden is
an expert on hydration, mental
health and is working on future
research in the area. Click on one of
his books to look at his research.
HYDRATION
As a general rule a person or athlete
(male or female) should consume
around 2L to 3.5L of water per day.
However a person should consume 1
further litre of fluid every hour of
training they complete because you
need to recharge your body with the
fluids that you lost through sweating,
otherwise you will become
dehydrated.
For an athlete to perform at their best
they need to drink an adequate
amount of water and they cant be
dehydrated, Dehydration impairs your
performance by up to %10.
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HYDRATION
As well and not drinking enough
water, it is possible in some cases to
consume too much water, this is
called Hypernatremia. It occurs
mainly in marathons when an
athlete thinks they have to drink
massive amounts of water during a
marathon or other extreme sporting
events and end up drinking too
much. Hypernatremia causes a
dilution of the salt in the blood and
interrupts the natural heart beat of
a person, and in some rare cases can
result in death
BACK TO OFFICE
MENTAL HEALTH
The mental health of an athlete
heavily relies on nutrition. If and
athlete in in a good frame of mind and
are mentally healthy they can perform
much better and have an edge.
As well as being useful for an athlete
during their career, good metal health
can eliminate the chances of diseases
such as Alzheimer's.
The main way to stay mentally sharp
by eating and drinking well is to stay
hydrated and avoid dehydration. When
a person is hydrated they stay sharp
because water affects mental
thoughts.
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MENTAL HEALTH
Another way to improve mental
thoughts is to have a balanced diet
that includes many vegetables, and
raw ingredients.
By simply following these nutrition
rules athletes will be able to stay
mentally sharp and fitter on the field
or on the track and their career would
be prolonged. Which are attributes
that athletes strive for.
Also athletes will be more motivated
to train which can improve their skills
when competing.
BACK TO OFFICE
Science behind sports nutrition
The science behind sports nutrition
and what happens inside your body
is quite complex however here is a
simple explanation.
When you eat something is is broken
down by chewing and swallowing
and your digestive system.
Then the enzymes in your body
recognise either protein
carbohydrates and fats.
Then in each different way the
enzymes break down each of the
protein carbohydrates and fat in your
food so the are easily absorbed into
the body and can replenish the body
with the energy it needs.
BACK TO OFFICE
FUTURE RESEARCH
Currently in the field of sports nutrition
many experiments and research is
occurring.
These include research into what
athletes actually know about their
nutrition and educating them about the
science of the area. Also studies in the
genetics of a person are linked to sports
nutrition studies, as many scientist are
looking at the connection between
previous generations of the athlete and
how they can use that to supply the
athlete with better nutrition and
ultimately help them perform better.
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FUTURE RESEARCH
Also, because sports nutrition is so
specific to the athletes sport, scientists
are using nutrition from say cycling
and comparing it to AFL and seeing if
they can use the same ideas in
different sports and comparing them.
Finally sports nutritionists are trying to
make a beer that athletes can enjoy
after sporting events so they can
recover well. Because generally
athletes that have a beer don’t recover
because they get dehydrated. Salt is
being introduced into to beer to try
reverse this trend.
BACK TO OFFICE
BACK TO
RECEPTION
GATORADE AND
POWERADE
PROFESSORS
OFFICE
FOODS TO EAT FOR
TRAINING
This is professor Spinks. He works very
hard in different parts of sport nutrition.
He is an expert in sports drinks and what
to eat before and after trainings. To
check out his findings click on one of the
three titles
WHAT FOODS BENEFIT
DIFFERENT THINGS
GATORADE AND POWERADE
Gatorade and powerade are the leading
sport drinks in the market at the
moment and have been for a very long
time.
Gatorade and powerade now have
carbohydrates and electrolytes in them.
When you lose sweat you don’t just
lose bodily fluids, you also lose
electrolytes and carbohydrates with
them.
Getting hydrated is absolutely
essential for physically demanding
events . Without the right amount
of water or fluids in your body the
effects can be very severe. Effects
include vomiting and diarrhoea,
collapse and unconsciousness and
sometimes even death.
WHAT IS REQUIRED TO BE WELL
HYDRATED
When trying to get hydrated through
gatorade and/or powerade it all comes
down to how much you sweat. Elite
sporting athletes are weighed before
and after physically demanding events to
see how much weight you have lost in
bodily fluids through the game. The
general guidelines though are about 1-2
bottles of gatorade the night before
along with water.
WHAT YOU SHOULD EAT FOR
TRAINING OR BEFORE SPORTING
EVENTS
A pre event meal is a key element to
performance in sport. But it is only
useful once digested and absorbed.
Your foods such as fat, protein and
fibre usually take a longer amount of
time to be digested/absorbed. So if
you are wanting to have a meal with
these such things in it, be sure to have
it 3-4 hours before an event!
When eating pre event meals take
into consideration what sport you
are do. Stomach discomfort and
aching can occur when you eat a
meal to close to your chosen sport.
If you are an athlete from a lower
intensity sport or a sport in which
your stomach is not moving around
a lot (eg. Cycling) you can have pre
event meals closer to the event.
WHEN TO EAT
When to eat a pre event meal exactly
depends on what sport you do. There
are although general guidelines. For
a large pre event meal it is
recommended to eat 3-4 hours
before. For a small pre event meal 12 hours before the event is
recommended
Next
THINGS YOU COULD EAT
3-4 hours before
• crumpets with jam or honey
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling
+ banana
• pasta or rice with a sauce based
on low-fat ingredients (e.g.
tomato, vegetables, lean meat)
1-2 hours before
• milk shake or fruit smoothie
• sports bars – have to have
carbohydrates and protein.
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit
Less than 1 hour before exercise
• Sports bars
• Gatorade gel/carbohydrate gel
• Bananas
• Jelly lollies
BACK TO
OFFICE
WHAT FOODS BENEFIT DIFFERENT
THINGS
When talking about this issue it is
more of a yes and no answer. There
are foods that help sports and
different things but that is not
anything. Dr. Regina Belski explained
this issue as something with three
levels. The first level in this is general
nutrition, General nutrition counts for
85% of performance so if you have
good general nutrition as an athlete
you will perform better.
The second level is your sport specific
nutrition. This is worth 10-15% in
performance. So for example if you
are a new young AFL player the
nutritionist at the club will load your
diet with proteins and carbohydrates
so that you develop more muscle.
1-2%
SUPPLIMENTS
SPORT SPECIFIC10-15% in performance
GENERAL NUTRITION85% of performance
NEXT PAGE
The last level that Dr. Belski said was
the supplement side of things.
Supplements take into account a tiny 12% worth of an athletes performance.
These supplements are worth the most
amount of money compared to
everything else. People are so into
these supplements at the moment
because that is what all the adds are
about at this current point and time.
BACK TO
OFFICE
BACK TO
RECEPTION
Endurance athletes
nutrition
PROFESSORS
OFFICE
AFL nutrition
This is Jordan Sutterby. He studies
nutrition for certain sports. He is open
to any questions if you would like to ask
Sprint athletes
nutrition
Nutrition in different sports
Sprinters
Sprinters should have a high energy diet
containing 60% prtien,30% carbohydrates and
10% fats. Sprinters should eat one gram of
protein per pound of bodyweight to build and
maintain muscle. Sprinters need also to consume
enough carbohydrates to fuel training needs.
Sprinters need to be mindful of maintaining a
low body fat levels. Sprints nutrition should
much training requirements.
A form of carbohydrates
Protein
Carbohydrates
The best sources of Protein include:
• Portions of lean meat
• Skin free chicken
• Eggs
• Low fat dairy products
• Lentils
• tofu
The best sources of carbohydrates include:
• Bread
• Pasta
• Rice
• Dairy products
• Fruit
Energy and fat dense foods
• Cakes
• Lollies
• Pastries
• Soft drink
• chocolate
BACK TO
OFFICE
AFL footballers
AFL footballers need to eat a diet high in
carbohydrate for fuel and high in protein to
aid recovery and muscle strength. The
amount and type of nutrition varies to
training demands.
Pre-season
During the three to four month period of preseason training, energy and protein demands
are at their highest due to the amount of
intense training. As well as demanding
running sessions, players also generally do
three to four weight sessions per week to
improve strength and or muscle size.
Carbohydrates are therefore needed to
provide the energy (glucose) for high intensity
training, and protein is required for growth
and repair of muscle tissue.
Protein needs are also high during pre-season,
particularly for recovery due to the amount of
weight sessions completed in a week.
To achieve both the carbohydrate and protein
necessary, players usually eat their three main meals
per day but also need to have regular snacks
between their meals. Good snacks that contain both
carbohydrates and protein include: low fat yoghurt
and custard, low fat milk and smoothies.
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AFL Footballers
During season
AFL players training intensity is much lower
during the season than it is during preseason. This results in a change in type and
amount of nutrition. If players continue to eat
the same amount of food as they do in the
pre-season they would have a significant gain
in body weight. Many players therefore
reduce their carbohydrate intake.
During game
AFL players should keep their energy level up
throughout the game. This is done by
consuming carbohydrates. At half time some
players choose to have a snack or sports drink
to top up energy levels. Sports drinks provide
energy and carbohydrates as a source of fuel as
glycogen levels run low during the course of a
game.
Pre-game
AFL players will generally eat a main meal 3-4
hours before a match then a smaller snack to
fuel carbohydrates. Most players don’t like to
eat too much prior to a game due to them
having nerves and feeling sick. Typical food
choices for a pre-game meal or snack are
cereals, sandwiches, pasta, toast and fruit.
These foods provide carbohydrates and
protein as energy sources for the game. High
fat foods should be kept to a minimum.
Post game
At elite level, clubs provide recovery snacks for
all players. These are offered to players
immediately after the match and consumption
within 30 minutes should be encourages to
promote optimal recovery. Recovery snacks
should include protein to promote recovery as
much as possible. Recovery snacks could be a
sandwich including a source of protein, muffins,
pizza, fruit and flavoured milk.
BACK TO
OFFICE
Endurance athletes
Endurance athletes burn countless calories
throughout their training and events .
Endurance athletes in general should eat a diet
high in carbohydrates, moderate in protein and
low in fat.
Endurance athletes burn a significant amount
of energy therefore have to have a diet rich in
carbohydrates . The best sources of
carbohydrates are found in grain products such
as bread and rice.
Endurance athletes need to allow protein into
their diet to allow for muscle growth and
repair. The best sources of protein come in
lean meat, fish and skinless chicken.
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Endurance Athletes
Pre
Endurance athletes should aim to eat alight
carbohydrate-based snack 1-2hours before
competing to top up the body’s energy
supply. Low fibre options are good to help
prevent stomach upset. Snacks include couple
of pieces of toast with jam or honey, and a
glass of water.
During
Athletes should maintain fluid and
carbohydrate levels.
Post
A carbohydrate-rich snack with some protein
is ideal an hour after completion of event.
Easy to digest items, such as smoothies,
muesli bars, yoghurt will help the body to
rebuild its energy. Protein will help repair and
rebuild muscles. A follow up meal, containing
carbohydrates and protein should be eaten
within 2-4 hours after finishing the event.
BACK TO OFFICE
BACK TO RECEPTION
Click on one of the athletes to
look at their interview
To reception
TO SPORT ATHLETES
WHAT DO YOU
DRINK BEFORE AN
EVENT
HOW DO YOU
THINK YOUR
NUTRITION MAKES
YOU A BETTER
ATHLETE
WHAT DO YOU EAT
BEFORE AN EVENT
AND WHAT DID YOU
EAT BEFORE THE
2010 BEIJING
OLYMPIC GAMES
100?
What do you drink before an
event?
I like to keep my fluids up, I
believe keeping hydrated is very
important and it gives me a clear
mind to prepare for my event. I
try to drink between 2-3 litres of
water, as a sprinter I don’t need
to drink as much water as an
endurance athlete would. I also
hydrate with sports drinks such
as gatorade it gives me a source
of carbohydrates and
electrolytes.
BACK TO INTERVIEW
HOW DO YOU THINK YOUR
NUTRITION MAKES YOU A
BETTER ATHLETE?
As most people know I don’t
really take my nutrition as serious
as I should, so I don’t believe it
makes me a better athlete I’m
still going to run as fast as my
opponents.
BACK TO INTERVIEW
WHAT DO YOU EAT BEFORE AN
EVENT AND WHAT DID YOU EAT
BEFORE THE 2010 BEIJING
OLYMPIC GAMES 100?
As I said I don’t really take my
nutrition that serious, all I try
to do is focus keep hydrating
and it doesn’t really matter
what foods I eat just as long as
I don’t eat to much. Before the
2010 Beijing Olympic 100m
final, I woke up around 11 ate
some chicken nuggets and
watched T.V.
BACK TO INTERVIEW
To reception
WHAT DO YOU
EAT BEFORE A
GAME?Slide 31
TO SPORT ATHLETES
WHAT DO YOU
DRINK BEFORE
A GAME?
HOW DID YOU
PREPARE
BEFORE YOUR
GRAND FINAL
WHAT DO YOU DRINK BEFORE A
GAME?
When preparing for an AFL game I
like to begin hydrating 5 days
before I play. On a daily basis I drink
about 3-4 bottles per day leading
up to my game. On the night before
my game I drink up to 5 bottles of
gatorade to help me get hydrated
as my nutrition down at gold coast
has advised me!
BACK TO INTERVIEW
WHAT DO YOU EAT BEFORE A GAME?
As always I keep up a really good
nutrition all throughout my week to
help me perform better on game day.
1-2 days before a game I load up on
carbohydrates, so meals such as
spaghetti bolognaise and rice meals
to give me the best I need. The pre
morning before a game or about 3-4
hours before I will have a proper
meal. Then I have a muesli bar about
30 minutes before the game. I don’t
like eating a lot of food though
because I get quite nervous.
BACK TO INTERVIEW
HOW DID YOU PREPARE BEFORE
YOUR GRAND FINAL?
When I was preparing for my grand
final I made sure I had perfect
nutrition eating extremely well every
day having meals rich with
carbohydrates. As advised by the
nutrition down at the club I drank
exactly the right amount of water
and gatorade necessary for me to be
perfectly hydrated.
BACK TO INTERVIEW
How did you
prepare before
the olympics
To reception
TO SPORT ATHLETES
What do you eat
and drink before a
long distance
event?
What do you eat and drink before a
long distance event
When preparing for your event you
should aim to eat a large meal 4
hours before you compete and a light
carbohydrate based snack 1 to 2
hours before competing to top up
the body’s energy stores. Low fibre
options are good to help prevent
stomach upset e.g. a couple of pieces
of toast with jam or honey, and a
glass of water, but don’t consume
anything within the hour of your
event.
BACK TO INTERVIEW
How did you prepare before the
olympics?
Obviously my preparation and
training for the Olympics took many
hard years of work.
When it got to the day I simply took
it easy and tried to do the basic
things right. I tried to eat well, sleep
well, went for a light jog on the
morning and then just stretched up
and drank some water.
Although I was very nervous I believe
these things helped me to perform at
my best.
BACK TO INTERVIEW
END
BIBLIOGRAPHY
BACK TO
START
THANKS FOR
WATCHING
Finish tour
BIBLIOGRAPHY
ACKNOWLEDGEMENTS
Dr. Regina Belski
Brooke Devlin (PHD Student)
WEBSITES
http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/diet/
http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training/eating_be
fore_exercis
http://www.aflcommunityclub.com.au/index.php?id=391
http://www.nutritionaustralia.org/national/resource/pre-event-meal
http://www.waterindustry.org/Water-Facts/dehydration1.htmhttp://www.marathonguide.com/training/articles/nutrition.cfm
http://www.aflcommunityclub.com.au/index.php?id=391
http://www.ausport.gov.au/ais/nutrition/factsheets/sports/sprinting
http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/diet/
http://www.sportsdietitians.com.au/
BOOKS
SDA booklet handout
GROUP MEMBERS
TOM SPINKS
MILES LEYDEN
JORDAN SUTTERBY