Nutrition for Health and Performance Mark Watsford Human Movement Department University of Technology, Sydney

ENERGYintake = ENERGYexpended WARNING: Extremely complex mathematical formula coming up… ENERGYintake = ENERGYexpended “Energy balance” Intake > expenditure = weight gain Intake < expenditure = weight loss Athletes require more energy than the general population

MACRONUTRIENTS Carbohydrate Protein Fat Cereals, pasta, bread, lollies, sugar, Useful for energy production Need before, (during) and after competition Protein Red meat, eggs, chicken, beans Essential for muscle repair Fat Nuts, butter, oil, peanut butter, fast food, (dairy) Cell development Need some fat in diet, but minimal saturated fat

FOOD GUIDE - A HEALTHY DIET 1. Carbohydrate 50-65% 2. Fat <30% 3. Protein 10-15% 4. Alcohol <5%

ATHLETE DIET Endurance Non-Endurance 1. Carbohydrate 60-70% 55% 2. Fat <25% <30% 3. Protein 10-15% 15-20% 4. Alcohol <2% <2%

Why are CHO’s so important for team sports? Getting to the point that CHO’s are important for your performance BUT Why are CHO’s important for team sports like soccer??? Has to do with the intensity of the exercise that is being carried out. Simpler Graph?? Explain graph Low intensity – fat the predominant fuel source used for exercise High intensity – amount of CHO used for energy increases (a lot) while amount of fat decreases During tennis you are commonly working at very high exercise intensities (intermittent) – not a constant, low intensity exercise At these intensities the body is much better at converting CHO into energy that the body can use. Include Bangsbo’s Intermittent sports graph Fuel source CNS/brain function

Energy systems WHAT IS IMPORTANT FOR SOCCER? ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec) Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min) Aerobic system – ATP production from glucose or fat in the presence of Oxygen (>3 min) WHAT IS IMPORTANT FOR SOCCER?

Are all carbohydrates created equally?? High GI carbohydrates High in refined sugar = quick energy burst Fine before, during & after game/training Long term intake associated with diabetes Examples: white bread, sweets, cordials Low GI carbohydrates Unrefined CHO = slow/sustained energy release High in fibre, vitamins & minerals More satisfying – reduce chances of ‘snacking’ Examples: Whole grain breads/cereals, brown/basmati rice, fresh vegetables Problems with the general nutrition recommendations Don’t distinguish between different types of macronutrients Eg saturated vs unsaturated fats Similar case for our main fuel source for exercise, CHO. Simple CHO’s contain large amounts of refined sugars. These are often termed high GI foods. Pics Quick burst of energy – BUT relatively short lived and not much nutritional value This occurs because the sugar is released quickly into the blood stream – need to be aware that this can cause a rebound effect where the BSL drops suddenly. Feelings of fatigue earlier than otherwise?? Chronic intake associated with diabetes. Beneficial at certain times eg recovery but best to concentrate on providing the body with longer lasting energy

Guidelines for dietary intakes Carbohydrate Sedentary adult ~3g/kg BW Endurance athlete undertaking heavy training program ~8g/kg BW Adolescent athlete ~5-6g/kg BW Protein Sedentary adult 0.8g/kg BW Endurance athlete undertaking heavy training program 1.2-1.6g/kg BW Strength athlete undertaking heavy training program 1.2-1.7g/kg BW Adolescent athlete 2.0g/kg BW

Foods providing approximately 10g of protein 2 small eggs 30g reduced fat cheese 70g cottage cheese 250ml reduced fat milk or soy milk 35g cooked lean beef, lamb, pork 40g cooked lean chicken 50g grilled fish/ 50g canned tuna or salmon 200g reduced fat yoghurt 4 slices wholemeal bread 3 cups wholegrain cereal 2 cups cooked pasta or 3 cups cooked rice

Dehydration & Performance

Dehydration & Performance Important to drink before and during exercise Don’t wait until thirsty! = already dehydrated Use cool, flavoured liquids to encourage intake Drink plenty of fluid following exercise Implications for core body temperature This is the ONE time sports drinks are useful Contain carbohydrates & electrolytes (salt) Soccer research example (McGregor et al, 1999) 90 minutes of intermittent exercise (simulated soccer game) soccer specific skills tested before and after Ingestion of H2O before and every 15 min = no drop-off in skills No fluid = substantial performance drop-off