1. KCK SPORTS NUTRITION
Mr. S. Gray
MSc Public Health Nutrition

2. Food groups Macronutrients Carbohydrate Protein Fat Micronutrients
Vitamins, minerals

3. Nutrient Balance Nutrient intake Nutrient Utilisation
Body stores change

4. Dietary sources of energy – Chemical energy bound in food
(fuel sources)
Metabolisable energy /g
Ingestion
fat
37 kJ (9 kcal)
carbohydrate
16 kJ (4 kcal)
protein
17 kJ (4 kcal)
29 kJ (7 kcal)
alcohol

5. What the literature says
A diet high in added sugars in children, especially from soft drinks, cakes and biscuits can have an effect on cardiovascular disease, type 2 diabetes as well as overeating which can lead to obesity. (Ebbeling et al. 2002).
Physical activity levels play a major role in the obesity epidemic we are faced with,(Wright et al. 2012).

6. PHILOSOPHY
Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

7. Fuel source
Pasta
Noodles
Oats/barley
Cereal (wholegrain)
Sweet potato
Fruit
Cous Cous
Quiona
Plain rice cakes
Recovery source
Chicken/turkey
Eggs
Milk
Lean beef
Fish
Yogurt
Cottage cheese/quark
Inflammatory / restore
Fish oil
Vitamins
Cherry juice
Avocado
Green veg
Nuts and seeds
Extra virgin olive oil
Olives
Fluid
Water
Milk
Herbal teas
Coffee
NO FIZZY DRINKS

8. Pre match / training meal
5 hours before
Bigger meal
Protein source, carbohydrate source, fat source.
ml water
2 hours before
Smaller meal
Protein source, carbohydrate source
ml water (sip)

9. Post training / match nutrition
20/30 min window
2 hours after
Medium sized quick meal, easily digestible
Milk, cottage cheese, chocolate milk (Brand specific), banana, trek bars, rice cakes
L water (longer session/match)
Larger meal, well balanced
Meat/eggs/fish
Sweet potato/rice/oats
Green veg
Avocado/nuts/extra virgin olive oil

11. You cannot out train a bad diet
You cannot out train a bad diet. It is not what you eat the night before,
or the morning of the game, this is too late. It is eating clean, healthy food
regularly that will make a difference.
If a cockroach won’t eat it (sweets) then we should not be eating it.
Keep the diet balanced, enjoy your food and when OR if you’re hungry you
need to eat, just make the right choices.