Eat Your Way to a Better Performance Laura Sinclair

Introduction L1 - Eat Your Way to a Better Performance -Steps to a healthier diet and assessing your own. L2 – Food for Sport -Eating the correct foods before and after training and matches. L3 – Sports Hydration -Optimal hydration, effects of dehydration, different sports drinks

Nutrition - The Winning Edge Correct nutrition provides sufficient energy to play your best until the end of the game. Allow workout duration to be extended and intensity increased. Recover quickly from training, allowing you to be ready for the next session. Provide elements for repairing cells and synthesising new cells. Healthy weight = Lean = Fast. 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 Bread, pasta, rice, noodles, breakfast cereals, porridge oats, crackers, starchy vegetables – potatoes, parsnips, sweet potatoes.

Carbohydrates in Common Foods Amount Carbohydrates (grams) Total calories Fruits Raisins Banana Apricots, dried Apple Orange 1/3cup 1 medium 10 halves 40 25 20 15 150 105 85 80 65 Vegetables Peas Carrot Green beans Broccoli ½ cup 10 5 60 Bread type foods Bagel Pita Tortilla Muffin 1 1 average (3oz) 1 large 57 46 36 300 240 220 120

Complex CHO All CHO are made up from different types of sugars which the body converts to glucose. Complex CHO = simple sugars bonded to form a chain. Digestive enzymes have to work hard to break the bonds 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 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 25% to 30% calories from essential fat 1g of fat = 9 calories 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 -Fights disease (Antibodies) 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 100 Fish 70 Lean beef 69 Milk 60 Brown rice 57 Soybeans 47 Peanuts 43 White potatoes 34

Vitamins and Minerals Essential to the normal function of the human body. They do not contain energy, but are essential in the break down of CHO, fats and proteins. A well balanced diet should provide all the essential nutrients.

Minerals: Function and Sources Functions Sources RDA Men RDA Women Calcium Bones, teeth, blood clotting, muscle nerve function Milk, Green vegetables 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 Potassium Nerve and muscle function Vegetables, bananas, meats, fish 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!!!