Basic introduction to sports nutrition and timing of food intakes covering glycemic index, proteins and other useful information.

1. How To Feel Better,Perform Better &
Recover Quicker
Basic Sport Nutrition
The Facts
Presented by
Simon.D.Byrne
Dip Fitness & Nutrition

2. Questions ?
• What kind of athlete are you?
• Do you maintain, optimise and improve your
“Sports Machine”?
• Do you have enough stamina? Strength?
Energy?
• Do you want to recover quicker and reduce
injury?

3. Why listen to this advice ?
• Dr Heather Livingstone (Olympic Gold Medallist)
• FUELING – HYDRATING – REFUELING – REPAIR – RECOVERY
Your body needs a highly nutritious diet to provide the main Macronutrients
• Carbohydrate,
• Protein
• Fats
These are the essential components needed to fuel the body along with a
• Good supplies of vitamins & minerals to utilise fuel supply
• Powerful antioxidants to help neutralise the excess free radicals caused by
exercise and assist in improving recovery rates

4. SPORTS NUTRITION! - WHY BOTHER?
• Fact - EXERCISE DEGRADES THE BODY
• The body needs nutrition to repair and recover,
• athletes have greater demands on the body –
need optimum nutrition if deficiencies are present
results will suffer and training will become too much for
recovery process.

5. The Body Must Have:
• Protein to rebuild muscle
• Carbohydrate for energy and to burn fat
• Vitamins + Minerals ( Electrolyte Balance)
• Anti-oxidants to stop Free Radicals (oxidative
stress caused by exercise)
• OVERALL DIET New Thinking is over 40% +
protein , 20% Fat , less than 40% carbohydrates

6. BENEFITS OF
NUTRITION
• MORE STAMINA
• ENERGY / INCREASED POWER
• MENTAL TOUGHNESS / CONCENTRATION / FOCUS
• AGILITY / SUPPLE JOINTS
• FASTER REPAIR + RECOVERY TIMES
• REDUCE INJURY AND ILLNESS

7. NATURAL IS BEST
• Naturally derived nutrition enables the body to
optimise performance , heal itself and function at its
best.
Example 1
• Swedish football team study – before taking
nutrition seriously only 60% recovered before next
game-after 100% recovered and had 73% less
injuries!

8. Key Phases Of Exercise
• Fuelling – get energy 15-30 mins – Before
• Re-Fuelling- 30 minute window – After
• Repair – 90- 120 minutes window (Sponge)
• Recovery – 48-72 hours (Anti-oxidants)
Nutrients MUST reach cells in time
to have desired effect.

9. “Fuelling up” for exercise
• Before – Carbohydrate drink in juice or water
and protein snack or meal.
• During – Water or mixed carbohydrate
• After – Protein in juice for recovery and repair
(within 30 minutes) mixture of carbs and
protein.
• Antioxidants – Orange Juice or vitamins A,C,E,

10. FACT: CARBOHYDRATES + FAT
• “FUEL” – the glucose in the system!
• We have 2 “Fuel Tanks”
• 1) Carbohydrates –key – but limiting fuel
• 2) Fat- “burns in the flame of carbohydrates”
Example is when: Athletes hitting the wall.
YOU CAN’T BURN FAT WHEN CARBS RUN OUT!

11. Don’t miss the 30 minute
window & the 90 minute window
• 30 minutes need to restore muscle glycogen -
refuel
• 90-120 minutes need to get quality protein to
reach cells in order to repair and recovery
• 1 to 2 grams per kilo of bodyweight 80kg =160
grams of protein (Example: 1 can tuna =25
grams approx.)

12. How to reduce “Recovery Time”
• MUST –decrease muscle fibril degradation
/damage by getting rid of LACTIC ACID
QUICKER ( Anti-oxidants, vitamin C)
• Putting CARB’s – GLYCOGEN back into the
muscles… QUICKER
• Creates –better performance + feel good factor
• Benefit- less soreness and less injuries

13. FACT: Carbs, Fat + Protein
• All three are used as FUEL
• Carbs are stores as GYLCOGEN in the muscles and liver.
• Once saturated the body converts Carbs into Fat. Current science advised keep
total diet intake under 40% ( old view was 60% -to carb up pre-sport) too many
carbs simply fattens the athlete up.
• Remember carbs are essential to access the fat fuel tank- carbs only last 40
minutes in system so you need to take carbs regularly (high intensity sports)
• Endurance sport people also use more PROTEIN as fuel , hence the muscles
suffer more
• Best mixture :Levulose / Fructose and milk / egg / whey protein is ideal helps
nutrients go directly to cell (Sugar drinks have no mediator and cause insulin rush
and energy crash)

14. The Glycemic index is the key to sustained ENERGY
Measures the rate CARB’s are converted to BLOOD SUGAR
HIGH INDEX = FAST RAISE in blood sugar –causes
insulin spike and activates fat storage
CRASH –LETHARGY (cause to eat more)
LOW INDEX = SLOW RELEASE in blood sugar –burns
body fat
SUSTAINED ENERGY (ideal for athletes)
LOWER THE INDEX THE BETTER

15. The Glycemic index is readily availably and tracks every
brand of food. Each entry is compare to glucose which is
100 the fastest converting to blood sugar. The lower the
number the more that food turns to blood sugar and gives
you more energy /stamina and assists in burning body fat.
The lower the index number the better.
Examples WHITE BREAD 70 WHOLE WHEAT 37
WATER MELLON 72 APPLES 36
JELLY BEANS 82 PEANUTS 14
RICE CRISPIES 82 ALL BRAN 42
SUGAR WHITE 65 FRUCTOSE 23
CAN OF POP 80 APPLE JUICE 41
ICE CREAM 61 SKIMMED MILK 32

16. CAFFEINE; FACTS
• Small amounts of natural caffeine help in exercise
(not Redbull x 3, upper daily limits 400mg)
• Large amounts of processed caffeine is VERY
Bad for body: Toxins /artificial etc fight within body
• Release hormones to take water out of cells
Diuretic- dehydrates
• Each 1% dehydration DECREASES performance
by 8%

17. FACTS: SUGAR DRINKS SOLD
AS ENERGY / SPORTS DRINKS
• Avoid CARBONATED Drinks –system does not respond well to carbon dioxide
–slows absorption.
• SUGAR is unhealthy –useless substance tried to ban (world health
organisation) kool-aid 97% sugar
• SUGAR triggers a hormonal response which releases insulin. This stores the
sugar. The body is put in STORAGE MODE at a time when the body needs to
be in RELEASE MODE I.e making energy available for your sport / activity.
• SUGAR slows hydration of the cells/ muscles which need rehydrating
• ARTIFICIAL colours / flavours and other toxins in the drink detract the body
from putting all its resources in running faster/ longer

18. HYDRATION
• Drink plenty of fluids spread throughout day
• Flushes toxins from muscles
• Muscles are 70% water + glycogen
• Benefits include vitality and focus and
improved concentration less hunger
• Clearer Lymph System more efficient body
cooling
• Take 2-4 litres of water per day

19. Protein sources
• Chicken / turkey
• White fish
• Tuna / salmon
• Red meat -lean cut lamb / beef / liver
• Milk / Eggs
• Cheese
•Tofu
• Whey protein
• Protein Bars

20. Natural Extras
• Honey – Natural sugar pre-digested instant energy
• Milk + Eggs protein drinks – Rocky forget cholesterol
• Garauna- a natural herb that gives sustained energy up to 8 hours
increases alertness
• Dessicated liver helps increase bodies use of oxygen in red blood
cells
• Sports drink mixed in 40/20/40 ratios with fructose (pre-made)
• Rush energy drink mixed cards short and long for extra energy

21. Summary
• You are what you eat – you become what you eat (raw materials to build )
• Any exercise makes demands on the body ! In order to ensure peak physical performance , maintain
focus and improve – it is crucial to “fuel” and “repair “the body before, during and after exercise or
competition.
• Tip 1 you need to fuel the body 20 minutes before exercise by taking a short term fuel –carbohydrate
and protein ideally in drink form.
• Tip 2 Dehydration is the biggest single problem in sports –if you wait until you are thirsty it’s too late
so get used to drinking water every 30-60 minutes-if it is very hot or heavy training drink more!
• Tip 3 Refuel every 2-3 hours and when you finish training ensure you drink carbohydrate and protein
within 30 minutes . You may not feel like it but your body is crying out for nutrients and is at its most
efficient to refuel.
• Tip 4 Repairing the muscles and recovering quicker is obviously beneficial so ensure you take protein
within 2 hours (max) and in order to complete recovery take an antioxidants to reduce damaging
effects of oxidative stress and free radicals produced by exercise.

22. Useful Free links
• www.high5.co.uk -leading carbohydrate drink / gels 4: 1 ration of carbs
• www.ultimate-nutrition.co.uk sports nutrition liver tablets for energy
• http://www.udoschoice.co.uk/ - Udo's Choice Ultimate Oil Blend
• www.hollandandbarret.co.uk – Super Gaurana
• www.usana.com - Oylmpic Standard Sports Nutrition
• www.moneysavingexpert.com - give yourself a 2014 money makeover
• Recommended Reading THE WINNING EDGE , ULTIMATE NUTRITION THE
BOOK ( Amazon.co.uk )

23. Got Questions?
• If you have any questions or
comments please contact /
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Thank you for viewing
Simon Byrne
The legendary Larry Scott (First Mr. Olympia) and
Freddie Oritz two great bodybuilders built by
training hard and proper nutrition.