1. Eat Your Way to a Better Performance
Laura Sinclair

2. Introduction L1 - Eat Your Way to a Better Performance
-Steps to a healthier diet and assessing your own.
L2 – Food for Sport
-Eating the correct foods before and after training and matches.
L3 – Sports Hydration
-Optimal hydration, effects of dehydration, different sports drinks

3. Nutrition - The Winning Edge
Correct nutrition provides sufficient energy to play your best until the end of the game.
Allow workout duration to be extended and intensity increased.
Recover quickly from training, allowing you to be ready for the next session.
Provide elements for repairing cells and synthesising new cells.
Healthy weight = Lean = Fast.
Maintain a healthy immune system, and prevent injury!

4. What is a Healthy Diet
The food guide pyramid recommends a balanced diet that includes foods from five different food groups.

5. Food Groups Preventing fatigue is based on this principle
Carbohydrates =50-60% of daily
calorie intake.
Protein= 1g per kg body weight
Fats = 1 portion “essential” fats
Walnuts, Soya beans, pumpkin seeds,
eggs, sweet potato, whole grains.
Vitamins and Minerals

6. Carbohydrates
All carbohydrates are broken down to glucose to produce the energy molecule ATP
Your body only has a limited store of CHO/glucose so it is vital you replace this after every training session or match.
If you DON’T consume enough CHO, then you will NOT have enough energy to complete the match (or training).
CHO stores must be maintained during exercise.
CHO control blood sugar levels

7. Sources of Carbohydrate
Bread, pasta, rice, noodles, breakfast cereals, porridge oats, crackers, starchy vegetables – potatoes, parsnips, sweet potatoes.

8. Carbohydrates in Common Foods
Amount
Carbohydrates (grams)
Total calories
Fruits
Raisins
Banana
Apricots, dried
Apple
Orange
1/3cup
1 medium
10 halves 40 25 20 15
150
105 85 80 65
Vegetables
Peas
Carrot
Green beans
Broccoli
½ cup 10 5 60
Bread type foods
Bagel
Pita
Tortilla
Muffin 1
1 average (3oz)
1 large 57 46 36
300
240
220
120

9. Complex CHO
All CHO are made up from different types of sugars which the body converts to glucose.
Complex CHO = simple sugars bonded to form a chain.
Digestive enzymes have to work hard to break the bonds
Digestion of complex CHO takes longer!

10. Simple Carbohydrates
Simple sugars are digested quickly as they are ready to be absorbed immediately.
Rapid absorption = immediate burst of energy
If the energy is not used at that time it is converted to glycogen or fat!
Monosaccharides
Disaccharides

11. Your Carbohydrate Requirements
CHO requirements are based on muscle glycogen needs.
Depends on the amount of training or competition that you undertake each day – training diary.

12. Estimation of CHO needs
General sports activity
(Up to 60mins of training per day or unlimited low-intensity training)
5-6g of carbohydrate for each kg you weigh.
Moderately training athletes
(60-120mins of intense or lengthy medium intensity training per day).
6-8kg of carbohydrate for each kg you weigh.
Endurance training
(Over 120min of intense training per day)
8-10kg of carbohydrate for each kg you weigh.
Extreme exercise
(5-6 + hours of intense daily exercise)
10+kg of carbohydrate for each kg you weigh.

13. Energy Benefits of a Healthy Diet

14. Assess Your Carbohydrate Needs
Follow the worksheet to calculate your daily carbohydrate needs.

15. Types of Fat Type of Fat Found In? Good or Bad? Saturated
Meat, burgers, cream, sausages, butter
Bad. It raises cholesterol = CHD
Hydrogenated
Margarine, biscuits, cakes, puddings
Bad. Increase heart disease and cancer risk
Polyunsaturated
Vegetable oils, oily fish, nuts
Good. Lowers the bad cholesterol levels
Omega-6
Vegetable oils, nuts, seeds
Good. Essential for health
Omega-3
Oily fish, walnuts, Soya beans, eggs
Excellent. Overall health and brain development, improves sports performance
Monounsaturated
Olive oil, olives, avocados, seeds.
Good. Lowers bad cholesterol levels.

16. How much Fat should you consume
25% to 30% calories from essential fat
1g of fat = 9 calories
Less than 10% of daily calories – saturated fats
-Approx 22 g of fat
-1 chocolate bar and 30g packet of crisps or
-A portion of chips (110g)

17. Protein Functions -Fights disease (Antibodies)
10-15% of total calories as protein.
Functions
-Carries Oxygen (Haemoglobin)
-Fights disease (Antibodies)
-Allows muscle contraction (actin, myosin)
-Acts as connective tissue
-Clots blood
-Growth hormone
-Repair of cells
8 essential amino acids that the body cannot synthesis, eating a variety of protein rich foods is adequate to meet this need.

18. Protein Sources Food Protein Rating Eggs 100 Fish 70 Lean beef 69 Milk60
Brown rice 57
Soybeans 47
Peanuts 43
White potatoes 34

19. Vitamins and Minerals
Essential to the normal function of the human body.
They do not contain energy, but are essential in the break down of CHO, fats and proteins.
A well balanced diet should provide all the essential nutrients.

20. Minerals: Function and Sources
Functions
Sources
RDA
Men
RDA Women
Calcium
Bones, teeth, blood clotting, muscle nerve function
Milk, Green vegetables
1000mg
Magnesium
Nerve, muscle and enzyme function
Nuts, whole grain, leafy veg
420mg
320mg
Phosphorus
Bone, teeth, energy transfer
Meats, poultry, seafood, milk, beans
700mg
Potassium
Nerve and muscle function
Vegetables, bananas, meats, fish
2000mg
Iron
Oxygen transport in red blood cells
Red meat, liver, eggs, leafy vegetables
8mg
18mg

21. Assessing Your Diet
Fill out the 1 day food diary, detailing what you would eat on an average day.
Do you manage to keep to the guidelines?
-5 fruit and veg a day
-limit saturated fat intake
-consume approx 8 glasses of water
-3 meals plus healthy snacks if training
-Eat a variety of nutrient-rich foods
-Enjoy plenty of whole grains, fruits and vegetables

22. Thank you for listening!!!