1. Basic Nutrition - Geelong Falcons Kasey Martin BHSc (NutMed) 2011

2. WHY IS NUTRITION IMPORTANT? Adolescence is the second largest growth spurt before reaching adulthood An increase in quantity and quality of food is required during adolescence Nutrients obtained from food are needed for increased muscle and bone growth Kasey Martin BHSc (NutMed) 2011

3. WHAT ARE CARBOHYDRATES? The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose move from the blood into the cells Eat more carbohydrate-rich foods that are unrefined or unprocessed including whole grains and fruit Avoid refined and energy dense forms of carbohydrate such as cakes, lollies and soft drinks Include a wide variety of vegetables daily Kasey Martin BHSc (NutMed) 2011

4. WHY IS CARBOHYDRATE IMPORTANT? Main fuel source used during exercise Extra stores are found in muscle cells as glycogen As you exercise your muscles use the stored glycogen Carbohydrate stores must be replaced between exercise sessions by consuming carbohydrate foods Poor intake can lead to fatigue and reduced athletic performance Kasey Martin BHSc (NutMed) 2011

5. BEST FOOD SOURCES OF CARBOHYDRATES Whole grains: Brown rice, Rolled oats, Whole grain breads, Whole wheat pasta Vegetables: Broccoli, Carrots, Pumpkin, Sweet potato, Corn, Zucchini, Potatoes, Asparagus Fruits: Bananas, Oranges, Apples, Strawberries, Blueberries, Watermelon, Cantaloupe, Mangoes Kasey Martin BHSc (NutMed) 2011

6. WHAT IS PROTEIN? About half the body's weight is made up of protein Proteins are made up of amino acids There are two main groups of amino acids: those that can be made by the human body (non-essential amino acids) and those that can only be supplied by food (essential amino acids) Kasey Martin BHSc (NutMed) 2011

7. WHAT IS PROTEIN? Different foods contain different numbers and amounts of amino acids Animal products (such as chicken, beef or fish) contain all of the essential amino acids Plant products usually lack at least one amino acid Vegetarians can combine plant foods to provide all amino acids For example: grains with legumes (baked beans on wholegrain toast) Kasey Martin BHSc (NutMed) 2011

8. WHY IS PROTEIN IMPORTANT? Essential nutrient in the diet In the body the amino acids are required to make muscle and brain cells, skin, the production of hormones, and for energy production The recommended dietary intake (RDI) is about 65g/day for boys aged 14-18 years Kasey Martin BHSc (NutMed) 2011

9. BEST FOOD SOURCES OF PROTEIN? Meat – beef, lamb Poultry - chicken Fish – salmon, tuna Eggs Dairy products – cheese, yoghurt Seeds and nuts – almonds, pumpkin seeds, Beans and lentils – chickpeas, kidney beans Soy products – tofu, soy milk Grains – brown rice, quinoa Kasey Martin BHSc (NutMed) 2011

10. FATS – Good & Bad Fat is an important part of a healthy diet Healthy fats include: mono-unsaturated (olive oil, avocado, almonds and hazelnuts) and polyunsaturated (salmon, walnuts, brazil nuts) Avoid the ‘bad saturated fats’ found in fatty meat, cream, deep fried foods and pastries High saturated fats can lead to high cholesterol and increase the risk of developing cardiovascular disease Kasey Martin BHSc (NutMed) 2011

11. IMPORTANCE OF CALCIUM Increased requirement during adolescent growth and training Needed for increased bone growth and strength Recommended four serves per day for adolescent athletes For example: one glass (250mL) of milk, one tub (200g) of yoghurt, or two slices (40g) cheese RDI for 14-18 year old boys: 1300mg Kasey Martin BHSc (NutMed) 2011

12. IMPORTANCE OF IRON Transports oxygen to the muscles and helps release energy from the cells Increased training leads to an increase in red blood cell production, increasing the need for iron Foods containing iron include: lean meat, chicken, seafood, legumes and green leafy vegetables Combine these foods with Vitamin C rich foods to increase absorption Iron deficiency will result in poor energy levels and fatigue RDI for 14-18 year old boys: 11mg Kasey Martin BHSc (NutMed) 2011

13. IMPORTANCE OF HYDRATION One of the most important nutritional priorities Fluids lost through sweat can lead to dehydration For low intensity, short duration exercise, water is excellent For high intensity, endurance exercise longer than 60 minutes, electrolyte sports drinks and water Sports drinks contain carbohydrates to help with fatigue which provide glucose to the muscles and electrolytes to replace sodium and other electrolytes lost in sweat Kasey Martin BHSc (NutMed) 2011

14. EXAMPLE OF AN ’IDEAL’ DAILY DIET FOR 16-18 YEAR OLD MALE BREAKFAST 1 egg on wholegrain toast 1 cup of wholegrain cereal with low fat yoghurt and sliced banana 1 glass of orange juice SNACK 1 apple LUNCH 2 wholegrain sandwiches with chicken, avocado, salad and cheese 1 orange 1 fruit and nut bar SNACK 10 almonds 1 pear DINNER 1 piece lean eye fillet steak 1 cup of broccoli/cauliflower 10 green beans 1 medium potato ½ cup sliced carrot 1 serving of ‘Homemade’ Apple crumble 2 scoops low fat ice-cream WATER INTAKE 2-3 litres/day Kasey Martin BHSc (NutMed) 2011

15. IN SUMMARY Adopt the right eating habits now – your food choices are in your hands! Drink 2-3 litres of water a day Eat plenty of whole grain carbohydrates Include good quality protein Eat a wide variety of fresh vegetables Include fresh fruit daily Avoid saturated fats Increase mono and polyunsaturated fats Remember to keep hydrated Kasey Martin BHSc (NutMed) 2011

16. FURTHER READING Australian Institute of Sport www.ausport.gov.au/ais Nutrition Australia www.nutritionaustralia.org/ Nutrient Reference Values www.nrv.gov.au/energy.htm AFL Nutrition www.afl.com.au Kasey Martin BHSc (NutMed) 2011