Food for Sport Emma Fisher

Task Write down what you typically have to eat in a normal day.

Contents Food Groups –Food Pyramid Breakfast, Lunch & Dinner Training Food

Food Groups 1. Carbohydrates 2. Fats 3. Protein –Amino Acids

Carbohydrates Gives the body fuel for muscles and promotes good health. Stored by the body to use during exercise % of calories Grains, vegetables & fruits. If you do not consume enough carbs (kcals/energy), then you will not have enough energy to complete the match (or training) and subsequently your performance will suffer, and more importantly you will be more susceptible to injury.

Protein Made up of amino acids. Important for: –building and protecting your muscles –boosting the immune system –replacing red blood cells –growing hair and finger/toe nails. –Fighting disease 10-15% of an individuals daily calories. Found in meat, fish, eggs, lentils, cheese. You require enough protein for sport and for growing.

Fat Essential part of healthy diet. Needed for temperature regulation, protection of vital organs, distribution of vitamins and formation of component part of cells. Saturated fats (Butter, lard e.t.c) are primarily from animal sources, tend to be solid at room temperature and are linked to cardiovascular disease. Unsaturated fats (oils) are liquid at room temperature and better than saturated fats. No more than 30% of daily calories should come from fats.

Vitamins & Minerals Vitamins –Vitamins are organic substances. –Essential for normal functioning of the body. Required for the metabolism of fats, carbohydrates and protein. –Found in fruit, vegetables, nuts, whole grains, fish and cereal. Minerals –Inorganic elements essential for a variety of functions in the human body. CalciumIron Sodium –These minerals are important for strong bones, muscle contraction, neuro transmitting and blood clotting –Found in Meats, seafood, salt, eggs, milk, whole grains and leafy vegetables.

Keep the Vitamins in Buy locally-grown produce. Buy British if you have a choice. Buy fresh-looking, unblemished fruit and vegetables. Do not buy ready cut. They will have lost a lot of their nutritional value by the time you eat them. Prepare fruit and vegetables just before they need to be cooked / eaten. Try to eat unpeeled fruit and vegetables. Use frozen food if fresh is not available. Frozen sometimes has more vitamins and minerals in them. Cut into large pieces. Cook vegetables in the smallest amount of water possible; try steaming, or stir-frying to retain more vitamins.

Food Pyramid

Tips for no–vegetable eaters! Let them choose fruit and veg at the supermarket Mix colours and try to add two vegetable with the main meal Add fruit at snack times Parents - Let them see you eating them Add fruit to breakfast cereals Mix the vegetables in with the meal Fruit smoothies or shakes Put salad into sandwiches Use finger vegetables – baby corn, green beans, cherry tomatoes Use baked fruits as puddings

Tips for vegetarians Soya (milk, burgers, tofu e.t.c), milk, dairy foods, poultry and meat ‘complete proteins’. –Contain 8 or 9 essential amino acids Protein from rice, beans, pasta, nuts, fruit and vegetables are ‘incomplete proteins’. –They are low in some of the essential amino acids Combine incomplete proteins with complete proteins –Cereal + milk –Pasta + Cheese –Rice + Beans –Brown Bread + Baked Beans

Breakfast NEVER SKIP BREAKFAST –Tiredness at school –Poor sporting performance Eat a Healthy Breakfast

Lunch Packed Lunches –Sandwich –Fruit –Non-Fizzy Drink –Yoghurt –Cereal Bar School Dinner Try to choose the healthy option

Dinner Try and sit down to eat a proper dinner. Try to include at least 2 vegetables. Vary evening meals. Avoid frozen dinners (no taste and full of preservatives).

Snacks Snacks can be good as long as its nutritious. Good for people who are very active and busy. Substitute sweets for dried fruit and cereal bars.

Training Food Within one hour of a training session or match your muscles are still active and the energy you’ve used during training or matches will be replaced and stored more quickly in your body. Try to Eat one of the following straight after training:- –two slices of toast, crumpet, bagel or English muffin with jam –bowl of cereal with semi-skimmed milk –2 bananas –cereal bar

Task Write down what you think you should eat on a typical day. How does that compare with what you normally eat?

Training Food (cont) Typical Training Day 9.30/10am Bowl of breakfast cereal, Mandarin oranges Glass of fresh orange juice1 slice of toast 11.30am Banana or toasted muffin with jam Pint of diluted fruit juice or fruit squash 1pm Jacket potato with prawns and cheese (e.g. cottage cheese) Pint of diluted fruit juice or fruit squash 3pm 2 bananas Handful of grapes Pint of diluted fruit juice or fruit squash 5pmPasta with a chicken, broccoli and tomato sauce Low-fat yoghurt Pint of diluted fruit juice or fruit squash 7-9pm Training Bowl of breakfast cereal or banana and a packet of raisins Glass of water 9.30/10pm 2 slices of toast and jam Cereal and fruit Pint of diluted fruit juice or fruit squash

Any Questions?