Optimizing Recovery

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Sport Nutrition after the event - recovery diet

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Optimizing Recovery

  1. 1. Optimizing Recovery <ul><li>Leanne Hammond Discusses Recovery and Diet </li></ul><ul><li>Sports Dietitians & Exercise Physiologists </li></ul>
  2. 3. Low GI Food High GI Food Blood sugar levels are higher during exercise after a low GI meal Start of Exercise Meal 1 hour 2 hours 3 hours Blood Sugar Levels
  3. 4. Low G.I. Rolled oats, All bran, Special K, & Guardian Dense, grainy bread Pasta & noodles Legumes Dairy products Nuts Most fruits Sweet potato Other colourful veggies High G.I. Cornflakes, Rice bubbles White & wholemeal bread Turkish bread & Foccacia Most rice Rice crackers Premium crackers Sweet biscuits Softdrink & cordial Watermelon & lychees Potato
  4. 5. <ul><li>Milk- 1 glass (250mL) </li></ul><ul><li>Reduced fat cheese- 2 slices (40g) </li></ul><ul><li>Cottage cheese- 70g </li></ul><ul><li>Beef, lamb or chicken- 35g </li></ul><ul><li>Fish-50g </li></ul><ul><li>Egg (2 medium) </li></ul><ul><li>Yoghurt- 200mL </li></ul><ul><li>Liquid meal supplement / protein drink- 150mL </li></ul><ul><li>Wholemeal / grainy bread- 3 slices (100g) </li></ul><ul><li>Breakfast cereal- 90g (2-3 cups) </li></ul><ul><li>Baked beans- 1 medium tin (220g) </li></ul><ul><li>Lentils / legumes- 150g </li></ul><ul><li>Soy milk- 300mL </li></ul><ul><li>Tofu- 120g </li></ul><ul><li>Steamed rice- 2 cups cooked </li></ul><ul><li>Nuts- 2 handfuls (50g) </li></ul>
  5. 6. Dehydration <ul><li>Impaired mental function </li></ul><ul><li>Impaired skill co-ordination </li></ul><ul><li>Irritability </li></ul><ul><li>Nausea & vomiting </li></ul><ul><li>Thirst </li></ul><ul><li>Cramps </li></ul><ul><li>Dizziness </li></ul><ul><li>Headaches </li></ul><ul><li>Weakness </li></ul>
  6. 7. Rehydration <ul><li>Monitor hydration </li></ul><ul><li>Choose the best fluid type </li></ul><ul><li>Limit caffeine </li></ul><ul><li>Limit alcohol </li></ul>
  7. 8. Recovery Packs <ul><li>Carbs- 1g per kg </li></ul><ul><li>Protein- 10-20g </li></ul><ul><li>Fluid- to replace losses </li></ul>
  8. 9. <ul><li>1 cup fruit salad + 200g yoghurt </li></ul><ul><li>2 handfuls of nuts + 1 sports bar </li></ul><ul><li>100g tinned fish with 6 crackers </li></ul><ul><li>1 Powerbar + 200mL sports drink </li></ul><ul><li>300mL milkshake or fruit smoothie </li></ul><ul><li>200mL protein drink + 2 milk arrowroot biscuits </li></ul><ul><li>200mL low fat yoghurt + a muffin or muesli bar </li></ul><ul><li>1½ ham, cheese & tomato sandwiches </li></ul>
  9. 10. Great info sources <ul><li>See a Sports Dietitian & check these top websites: </li></ul><ul><li>Sports Dietitians Australia www.sportsdietitians.com.au </li></ul><ul><li>Gatorade Sports Science Institute www.qssiweb.com </li></ul><ul><li>Australian Institute of Sport www.ais.org.au /nutrition </li></ul><ul><li>Sports Science News www.sportsci.org </li></ul><ul><li>Medicine & Science in Sport & Exercise www.ms-se.com </li></ul>

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