KCK SPORTS NUTRITION Mr. S. Gray MSc Public Health Nutrition

Food groups Macronutrients Carbohydrate Protein Fat Micronutrients Vitamins, minerals

Nutrient Balance Nutrient intake Nutrient Utilisation Body stores change

Dietary sources of energy – Chemical energy bound in food (fuel sources) Metabolisable energy /g Ingestion fat 37 kJ (9 kcal) carbohydrate 16 kJ (4 kcal) protein 17 kJ (4 kcal) 29 kJ (7 kcal) alcohol

What the literature says A diet high in added sugars in children, especially from soft drinks, cakes and biscuits can have an effect on cardiovascular disease, type 2 diabetes as well as overeating which can lead to obesity. (Ebbeling et al. 2002). Physical activity levels play a major role in the obesity epidemic we are faced with,(Wright et al. 2012).

PHILOSOPHY Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Fuel source Pasta Noodles Oats/barley Cereal (wholegrain) Sweet potato Fruit Cous Cous Quiona Plain rice cakes Recovery source Chicken/turkey Eggs Milk Lean beef Fish Yogurt Cottage cheese/quark Inflammatory / restore Fish oil Vitamins Cherry juice Avocado Green veg Nuts and seeds Extra virgin olive oil Olives Fluid Water Milk Herbal teas Coffee NO FIZZY DRINKS

Pre match / training meal 5 hours before Bigger meal Protein source, carbohydrate source, fat source. 500-750 ml water 2 hours before Smaller meal Protein source, carbohydrate source 500-750 ml water (sip)

Post training / match nutrition 20/30 min window 2 hours after Medium sized quick meal, easily digestible Milk, cottage cheese, chocolate milk (Brand specific), banana, trek bars, rice cakes .75-1.5L water (longer session/match) Larger meal, well balanced Meat/eggs/fish Sweet potato/rice/oats Green veg Avocado/nuts/extra virgin olive oil

You cannot out train a bad diet You cannot out train a bad diet. It is not what you eat the night before, or the morning of the game, this is too late. It is eating clean, healthy food regularly that will make a difference. If a cockroach won’t eat it (sweets) then we should not be eating it. Keep the diet balanced, enjoy your food and when OR if you’re hungry you need to eat, just make the right choices.