2. When Exercising your body has increased Nutrient needs. The right amount and quality of foods helps you cope with your exercise schedule and helps you perform at your best. GENES + TRAINING +NUTRITION =WINNING!!

3. Running 10 – 15 km per hour Competitive sports Cycling Squash Rowing 100m sprint Jogging – 7 km per hour Walking up hill Netball Weight training Skiing Aerobics Walking on the flat Cycling on the flat Golf Aqua jogging Lawn Bowls Mowing the lawns High Intensity Moderate Intensity Low Intensity The type of exercise you do will often determine how much and what type of food you should eat!

4. Three types of food provide Energy. 55-60% 30% 15 %

5. When exercise is “EASIER” – you burn body FAT When exercise is “HARD” –your body burns CARBS PROTEIN is used to REPAIR muscles after exercising OR for ENERGY if there is not enough Carbs/Fat! (but this is NOT a good thing!).

6. Vege Oil Margarine Avocado Low fat mayo Lean meat Lean chicken Fish Eggs Low fat dairy Cheese Baked beans Nuts Breads Cereals Fruit e.g.banana/apple Pasta/spaghetti Rice Starchy Veges e.g. taro/green banana/ Potato/kumara FatProteinCarbohydrate

7. FOOD & DRINK = ENERGY Carbohydrates & Fat Body Cells Energy

8. Carbohydrates should be your main Energy source. Some Carbs break down fast and some slowly. Carbs are ranked based on how they influence blood sugar levels (The Glycaemic Index (GI)). –Low GI carbs = break down slowly, maintain blood sugar levels –High GI carbs = break down fast, spike blood sugar levels, then cause a drop within the first 30 mins of exercise

9. Sports drink Sports gels White bread Rice Bubbles Honey Potato Pumpkin Water crackers Short grain rice Muesli bar Kumara Brown rice Ripe banana Kiwifruit Pineapple Melon Crumpet Pita bread multigrain bread muesli Porridge Pasta/spaghetti Long grain rice Most fruits Apple/orange juice Milk Yoghurt Baked beans Fast burning foods High GI (eat during & after the event if > 1 hr) Med burning foods Moderate GI (eat during and after event if > 1hr) Slow burning foods Low GI (eat before event)

10. Eat slow burning carbs (low GI) 2-3 hours before exercise Slow burning carbs keep you going for longer!. Eat fast burning carbs (mod-high GI) during events greater than 1 hour.

11. Carbohydrates are stored as GLYCOGEN in our muscles and liver & are used for Energy GLYCOGEN stores are depleted after 30 minutes of hard exercise or 2 – 3 hours of moderate exercise It takes 1 – 2 days to fully replenish GLYCOGEN stores Eat/drink Carbohyrdates in the first 1/2hr post exercise to replenish Glycogen stores.

12. Consuming protein immediately after exercise enhances the repair of damaged muscles. This is most effective when combined with a carbohydrate. So.....the best medicine for after exercise is carbs and protein combined!!!! Examples: yoghurt, fruit smoothies, sports bars, peanut butter sandwich.

13. Baseline fluid requirements = about 2 litres per day Before exercise- drink water till comfortable – 300 to 500 mls During exercise- Sips from water-bottle every 10– 15 minutes Sports Drinks - only for strenuous training or if > 1 hour Fruit Juice & Cordial – dilute them as can get bloating/cramp Fluid Loss of only 2% of Body Weight can Reduce Performance by up to 20%!

14. You wouldn’t put low grade petrol in a racing car and expect it to perform! CHOOSE YOUR FOOD CAREFULLY!

15. Eat 2-3 hours before exercising and focus on slow burning/Low GI Carbs. Have faster burning/mod-high GI carbs during/after exercise Some protein is good to repair and build muscles. Keep fat to a minimum!-it delays stomach emptying! DRINK PLENTY OF WATER! Avoid Coke/Energy drinks as these are dehydrating! Sports drinks only if event is strenuous or greater than 1 hour!