1. Donabate Portrane Tennis Club
01/05/2019
Nutrition for Sport and Exercise

2. Nutrition for Sport and Exercise
Aim: To help maximise an athlete’s ability to train and perform.
Improve performance
Reduce risk of injury and illness
Ensure the best recovery post-exercise/training.
Training nutrition should focus on a combination of lean Proteins for muscle repair and recovery, with nutrient dense Carbohydrate appropriately timed for fuel.
In addition fruit, veg, nuts, seeds and wholegrains provide minerals and vitamins along with healthy fats.
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3. Carbohydrate Main role is energy provision for brain, CNS and muscle
Stored in muscles and liver as glycogen
As glycogen depletes output diminishes.
Keep stores topped up and boost oxidation during exercise
Starchy carbs: Wholegrain-fibre, B vitamins, Iron, Calcium, Folic acid.
Fruit and milk: Fructose and Lactose
High sugar food and drinks: limit-excess calories and tooth decay
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4. Estimated Carbohydrate needs
Duration of Exercise session:
3-5 hours/week
5-7 hours/week
1-2 hours/day
2+ hours/day
Rec intake per kg /day :
4-5g CHO
5-6g CHO
6-8g CHO
8-10g CHO
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5. Carbohydrate needs
Example: 67kg female who plays tennis 3 or 4 times a week.
Requirement of 4-5g CHO per kg per day=270g CHO
Medium plate of pasta-80g CHO
3 slices of bread- 60g CHO
2x fruit- 20 to 30g CHO
Medium Bowl of Cereal- 20g CHO
Milk 400mls- 20g CHO
Large potato- 30g CHO
Total 240g plus misc.
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6. Protein
Eating protein prior to exercise increases muscle protein synthesis and enhances structural changes in tendons and bones.
Eating protein after exercise is N.B. to build new muscle tissue and repair damaged tissue.
Improved muscle recovery
Increased muscle strength and lean body mass
Increased muscle performance
Requirements: 0.8-1g/kg/day.
For strength and endurance athletes: g/kg/day.
Regular gym goer-may need slightly higher protein requirements than the sedentary.
Use Food
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7. Protein Requirements
Example: 75kg male needs 0.8g-1g/kg=60-75g Protein
Chicken breast medium-40g Protein
5oz steak-35g Protein
Small can tuna (100g)-25g Protein
Baked beans 225g tin- 9g Protein
Nuts 1oz-5 g Protein
2 Eggs-14g Protein
120g pot of yoghurt-7g Protein
200mls of milk-7g Protein
HBV
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8. Fat
A rich energy source but Carbohydrate has advantages-better efficiency and energy for muscle contraction.
Reduce saturated fats and substitute mono and polyunsaturated fats instead.
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9. Pre-workout meals
Pre-exercise meal should be high in Carbohydrate and low in fat, 2-3hours before exercising eg:
Porridge with low fat milk and fruit
Wholegrain breakfast cereal with low fat milk, fruit juice
2 slices wholegrain toast with peanut butter and fruit juice
2 slices wholegrain toast with Scrambled/ poached eggs and tomato
Baked potato with tuna and salad
Chicken and salad sandwich: bread, wrap, pitta
Chilli with veg and brown rice
Stir-fry with noodles, meat and veg.
Beans on toast.
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10. Pre-Workout meals cont’d
If you want a quick snack before workout eat it 1 hour before:
Yoghurt with fruit
Nuts/seeds with dried fruit
Fruit smoothie-low fat milk.
Oatcakes with peanut butter.
Slice of malt loaf.
Cereal bar
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11. Post workout Nutrition
Refuel, Repair, Rehydrate
Glycogen stores are used and proteins in muscles get damaged.
Recovery meals should contain Carbohydrate and Protein.
g CHO/kg within minutes
20-30g HBV Protein
Recovery meals:
Tuna, Turkey (2-3ozs) sandwich/Wraps with salad/veggies
Smoothie- greek yoghurt, 200mls milk, mixed berries,
Porridge with 200 mls milk with seeds and fruit
Pitta bread with hummous, nut butters and yoghurt.
Large baked potato with beans and grated cheese
Drinks
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12. Post-workout cont’d Large glass of milk (300mls)with banana
Recovery Snack:
Large glass of milk (300mls)with banana
Yogurt drink with fruit
Milk/flavoured milk with cereal bar
Milk plus 2 pancakes
Tub of muller rice with banana
Chicken sandwich
Drinks
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13. Hydration Dehydration affects both physical and mental performance
Pre-exercise: Start well-hydrated: 1.5 to 2 litres over the 24hours before a session.
mls minutes before.
During and after exercise: Replace fluid losses and keeping cool. Individual differences.
Develop a plan based on own sweat losses.
Replace 150% of any weight lost within 4-6 hours. Regular weights.
For example: 1 kg weight lost=1500ml fluid to replace.
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14. Hydration What to drink?
Low to moderate intensity exercise for one hour-use water.
Moderate to high intensity, prolonged exercise-use isotonic sports drinks, homemade sports drink.
Isotonic sports drinks contain sugar-therefore limit consumption to hard training /competition and large sweat losses
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15. Hydration Recipe 1 Isotonic: 500ml fruit juice 500 mls water
1 g/pinch of salt
Recipe 2 Isotonic:
200mls fruit squash or cordial
800mls water
1g salt
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16. Hydration
Hypotonic: small amounts of CHO: 2-5g per 100mls. Lucozade Hydro active, Energise sport low calorie
Isotonic: 5-8g CHO per 100mls. Gatorade, Powerade, Lucozade Sport
Hypertonic: high CHO content->8g CHO per 100mls-for refuelling rather than rehydration.
Most sports drinks are moderately isotonic
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17. Sports Supplements
Manufacturing, labelling and marketing is poorly regulated.
Do not use in under 18’s: Young athletes should aim to meet energy and protein needs from planned and timed meals and snacks.
Creatine: Used as an energy source in muscle phosphocreatine energy pathway for high intensity bursts of activity
Evidence: Safe and effective in adults when used in correct dosage and combined with strength training programme.
Concerns: Weight gain, GI discomfort, little work on longterm effects.
Creatine in Tennis-limited studies-no ergogenic benefit but studies needed to look at effect of muscle growth on ball speed
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18. Sports Supplements
Caffeine: Has been shown to enhance exercise performance and help feelings of fatigue.
Dose: 1-3mg Caffeine per kg.
Concerns: Anxiety, sleep disturbances, increased heart rate
Not for < 18s
Caffeine and Tennis: Few studies-outcomes are mixed. Some evidence that dose of 3 mg per kg can help during prolonged match play.
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19. Sports Supplements
Whey protein: popular due to amino acid content (Leucine) for muscle protein synthesis.
Evidence supports use in adults as part of muscle hypertrophy program
Not for use in under 18s
Range of food products with added protein-bars, milks, yoghurts. Look at cost implications.
Adding protein in food form to meals/snacks can help muscle growth and recovery-provision of other nutrients also
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20. Recommended Reading www.indi.ie www.ndc.ie www.safefood.eu
Dietitians of Canada 2016, the Academy of Nutrition and of Dietetics and American College of Sports Nutrition- Position Paper on Nutrition and Athletic Performance.
Nutrition for Tennis: Journal of Sports Science and Medicine 2013 June.
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