IS BASED UPON…… The basic principles that govern general nutrition That is, a balance of all nutrients, a variety of food and moderation of the intake of that food. With that in mind, the importance of the training diet has been recognised.
THE TRAINING DIET.. Athletes now understand that they must eat well to ensure maximum return from heavy training schedules. The competition diet is established providing athletes with knowledge of special eating practices, before, during and after the event to maximise their performance.
NUTRITIONAL DIFFERENCES Each sports person will have different dietary requirements depending on… Training Age Sex Body size Sport played Environment for training and competition
GENERAL PRINCIPLES OF SPORTS NUTRITIONRecommended balanced diet for average sports person is…. 55 – 60% Carbohydrates 25 – 30% Fats 10 – 15% ProteinRecommended balanced diet for more strenuous athlete is… 70% carbohydrates 15 – 20% Fats 10 – 15% Protein
GUIDELINES FOR A SPORTS PERSON DIET 1. Increase complex carbohydrates 2. Decrease dietary fat 3. Ensure adequate protein intake 4. Increase dietary fibre 5. Decrease/eliminate alcohol 6. Monitoring salt intake (weather) 7. Increase water intake
COMPETITION DIET It is important to understand nutritionally related factors that cause fatigue & reduced performance. depletionof muscle stores dehydration
STRATEGIES TO REDUCE, DELAY OR OFFSET THESE FACTORS General preparation of energy stores(increase carbohydrate intake to ensure natural storage capacity) Carbohydrate loading for endurance events(gradually reduce training early in the week, maintain normal diet to maintain carb levels – reduce training further and consume high level of carbohydrates 80 – 85% of kj intake) Pre-competition meal(ensure that glycogen stores are topped up for strenuous exercise, adequate hydration)
STRATEGIES CONT.. Carbohydrate supplementation (*Thons)(generally in fluid form in small amounts and frequent intervals – this maintains blood glucose levels and spares muscle glycogen) Glycogen replenishment First 15 min after exercise eat foods high in glycogen (eg fresh fruit, sports drink, fruit juice) Within two hours-meal high in complex carbs & protein Fluid replenishment- Before, during and after
CARBOHYDRATES STARCH SUGARS TABLE SUGAR, HONEY, FRUIT SUGAR, SOFTBREADS, CEREALS, RICE, DRINK AND BEERPASTA AND POTATO
CARBOHYDRATES SIMPLE COMPLEX (contain other useful nutrients) Carbohydrates stored asPreferred option for carb intake GLYCOGEN in thedue to being an efficient energy muscles and liver.source, readily used. Muscles cannotStores depleted quickly so perform without it.need to be replaced frequently Therefore need to be replenished
Nutrient Sources FunctionCHO Breads, cereals, rice, pasta, fruit & The bodies main source of energy to carry out vegetables every-day activitiesProtein Beef, lamb, fish, chicken, eggs Builds and repairs all body cellsFats Animal Products – meat, chicken etc Supply essential fatty acids that form (saturated) membrane of cells. Vital in hormone production Plants – Avocado (unsaturated)Water Straight from a tap/bottle, fruits Transport other nutrients, cells, (oranges, pears) hormones & wastes around the body
WEIGHT LOSS Calories in/Calories out Deficit= Calories out > Calories in Surplus= Calories out < Calories in Metabolism Slow Down Starving= Deficit over 700 cal per day Goal= Deficit 500-700 cal per day Calories out = Calories Burned + RMR(Resting Metabolism Rate)
Tools The Daily Plate http://www.livestrong.com/thedailyplate/ Training Peaks http://www.trainingpeaks.com Daily Mile http://www.dailymile.com