1. Nutrition for Health and Performance
Mark Watsford
Human Movement Department
University of Technology, Sydney

2. ENERGYintake = ENERGYexpended
WARNING: Extremely complex mathematical formula coming up…
ENERGYintake = ENERGYexpended
“Energy balance”
Intake > expenditure = weight gain
Intake < expenditure = weight loss
Athletes require more energy than the general population

3. MACRONUTRIENTS Carbohydrate Protein Fat
Cereals, pasta, bread, lollies, sugar,
Useful for energy production
Need before, (during) and after competition
Protein
Red meat, eggs, chicken, beans
Essential for muscle repair
Fat
Nuts, butter, oil, peanut butter, fast food, (dairy)
Cell development
Need some fat in diet, but minimal saturated fat

4. FOOD GUIDE - A HEALTHY DIET
1. Carbohydrate 50-65%
2. Fat <30%
3. Protein %
4. Alcohol <5%

5. ATHLETE DIET Endurance Non-Endurance 1. Carbohydrate 60-70% 55%
2. Fat <25% <30%
3. Protein % %
4. Alcohol <2% <2%

6. Why are CHO’s so important for team sports?
Getting to the point that CHO’s are important for your performance
BUT Why are CHO’s important for team sports like soccer???
Has to do with the intensity of the exercise that is being carried out.
Simpler Graph??
Explain graph
Low intensity – fat the predominant fuel source used for exercise
High intensity – amount of CHO used for energy increases (a lot) while amount of fat decreases
During tennis you are commonly working at very high exercise intensities (intermittent) – not a constant, low intensity exercise
At these intensities the body is much better at converting CHO into energy that the body can use.
Include Bangsbo’s Intermittent sports graph
Fuel source
CNS/brain function

7. Energy systems WHAT IS IMPORTANT FOR SOCCER?
ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec)
Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min)
Aerobic system – ATP production from glucose or fat in the presence of Oxygen (>3 min)
WHAT IS IMPORTANT FOR SOCCER?

9. Are all carbohydrates created equally??
High GI carbohydrates
High in refined sugar = quick energy burst
Fine before, during & after game/training
Long term intake associated with diabetes
Examples: white bread, sweets, cordials
Low GI carbohydrates
Unrefined CHO = slow/sustained energy release
High in fibre, vitamins & minerals
More satisfying – reduce chances of ‘snacking’
Examples: Whole grain breads/cereals, brown/basmati rice, fresh vegetables
Problems with the general nutrition recommendations
Don’t distinguish between different types of macronutrients Eg saturated vs unsaturated fats
Similar case for our main fuel source for exercise, CHO.
Simple CHO’s contain large amounts of refined sugars. These are often termed high GI foods. Pics
Quick burst of energy – BUT relatively short lived and not much nutritional value
This occurs because the sugar is released quickly into the blood stream – need to be aware that this can cause a rebound effect where the BSL drops suddenly. Feelings of fatigue earlier than otherwise??
Chronic intake associated with diabetes.
Beneficial at certain times eg recovery but best to concentrate on providing the body with longer lasting energy

10. Guidelines for dietary intakes
Carbohydrate
Sedentary adult ~3g/kg BW
Endurance athlete undertaking heavy training program ~8g/kg BW
Adolescent athlete ~5-6g/kg BW
Protein
Sedentary adult 0.8g/kg BW
Endurance athlete undertaking heavy training program g/kg BW
Strength athlete undertaking heavy training program g/kg BW
Adolescent athlete 2.0g/kg BW

11. Foods providing approximately 10g of protein
2 small eggs
30g reduced fat cheese
70g cottage cheese
250ml reduced fat milk or soy milk
35g cooked lean beef, lamb, pork
40g cooked lean chicken
50g grilled fish/ 50g canned tuna or salmon
200g reduced fat yoghurt
4 slices wholemeal bread
3 cups wholegrain cereal
2 cups cooked pasta or 3 cups cooked rice

12. Dehydration & Performance

13. Dehydration & Performance
Important to drink before and during exercise
Don’t wait until thirsty! = already dehydrated
Use cool, flavoured liquids to encourage intake
Drink plenty of fluid following exercise
Implications for core body temperature
This is the ONE time sports drinks are useful
Contain carbohydrates & electrolytes (salt)
Soccer research example (McGregor et al, 1999)
90 minutes of intermittent exercise (simulated soccer game)
soccer specific skills tested before and after
Ingestion of H2O before and every 15 min = no drop-off in skills
No fluid = substantial performance drop-off