1. Nutrition for sports Getting Results Contents Why Nutrition?
Basic nutritional needs for athletes
Direct sport nutrition
Sports ‘supplements’
Bridget Wing MindBody Nutrition

2. Nutrition for sports

3. Why is nutrition important?
Energy and endurance
Strength
Mental alertness
Recovery
Fewer injuries and
improved repair time
General health
Hand-eye coordination
Greater enjoyment of sports
Studies show the correlation between poor nutrition and musculoskeletal injuries (Reinking 2006, Rauh 2010)

4. Carbohydrates Proteins Fats Water Vitamins Minerals Nutritional needs
Electrolytes – Na, K, Mg, Ca
Energy production – B vits, Mg, Mn, Fe, Cu, CoQ10, S
Amino acids
Glucose
Antioxidants – vit C, bioflavonoids, Se, Zn
Alkalizing compounds
Cr, Phos,
Enzymes
Digestive integrity
Carbohydrates
Proteins
Fats
Water
Vitamins
Minerals

5. Amounts and needs are
different for person to
person
Needs vary for different
sports
Needs change through
training schedules

6. FoodS…. Eat nutrient dense foods Smaller, frequent (and regular) meals
↓ Processed foods
↑ Complex carbohydrates
↓ Sugars and simple carbohydrates
Quality proteins and lean meats
↑ Healthy fats
↓ Cheap, man-made and trans fats

7. Reduce or Eliminate Alcohol Adequate and quality ‘peri-nutrition’
Water needs – Every Day!!
Reduce or Eliminate Alcohol
Adequate and quality ‘peri-nutrition’
Pre-training foods/drinks
Sports drinks
Recovery shake

8. Food pyramid

9. Sports supplements Dietary supplements Performance enhancing products
Asafa Powell Oxilofrine

11. Alternatives
Sports drinks = glucose + sea salt + water (during training when exertion > muscle glycogen capacity*) aprox 80g: ½ tsp: 1litre Recovery = protein 4:1 carb to protein within mins of finishing training. 20g Plain whey powder + 80g glucose + 300mg vit C + l-glutamine + 500mg milk/water Then real FOOD = healthy snacks and balanced meals.

12. Bridget Wing 087 970 5151 info@mindbodynutrition. ie www
Bridget Wing