The document provides a 3-step guide to sports nutrition: Step 1 discusses eating the right foods like quality proteins, fruits and vegetables, and healthy fats. It explains how nutrition affects training, recovery, injury prevention and performance. Step 2 covers lifestyle considerations like managing stress, getting sufficient sleep, and hydration. Lack of sleep can negatively impact health, recovery, cognition and performance. Step 3 reviews common sports supplements like beta-alanine, creatine, protein powder, BCAAs, fish oil, and others that may aid in size, leanness, health or match day performance depending on needs and brand quality. Fish oil is highlighted as an anti-inflammatory that should be

1. Sports Nutrition in 3 easy steps Step 1 - Eat the right food Step 2 - Lifestyle considerations Step 3 - supplement Rich M c Keating

2. Does Nutrition matter? Effect on training? Effect on recovery? injurys? Effect of Nutrition on performance? On longevity?

3. Is body fat important? Running Speed The heavier the player the more 0 2 demand Ideal body fat should be at least under 10% for younger players, under 12% for older

4. Benefits of being Lean Quicker More flexible Recover quicker Improved confidence

5. Step 1 -Nutrition, We’ve come along way

6. Modern Western health State of society 1960: USA 13% Adult obesity 1980: USA 15% Adult obesity UK 6% Males & 8% Females 1991: USA 23% Adult Obesity UK 12% Males 15% Females 2001: USA 31-32% Adult Obesity UK 21% males 24% females We now eat an additional 100lbs a year of sugar ( 1901 20lbs a year, 2001, 120lbs a year)

7. The Shopping List

8. Quality Proteins PROTEINS 1. variety of meats, Lean red meat (93% lean, top round, sirloin), chicken breast, lamb, turkey, game meats 2. All types of fish – Wild salmon ( not farmed) smocked mackerel, tinned mackerel in spicy sauce (convenient snack), white fish, crustaceans 3. Omega-3 eggs, take every 3 rd day to avoid intolerance issues 4. plain yoghurt ( the fewer ingredients the better, I like Yeo Valley and Rachaels) 5. Protein supplements (milk protein isolates, whey protein isolates, or vegan protein sources)

9. Benefits of Proteins Increase metabolic rate(twice thermic effect of carbs and fats) Increase IGF 1 ( Related to Muscle Growth) Increased Recovery Increased Focus

10. Veg and Fruit Aim to have at least 5 different portions of fruit and veg in your house at any time Spinach Tomatoes Cruciferous vegetables (broccoli, cabbage, cauliflower) Mixed berries Oranges

11. Benefits of Fruit and Veg Nutrients to enhance health/ recovery/ focus Alkaline Fibre

12. Which fats Avocados/ oil Extra virgin cold pressed organic olive oil Anchor Butter! Various nuts Extra virgin cold pressed Coconut oil Fish oil (alternate with DHA/ EPA blends) don’t presume cod liver oil is good enough

13. Benefits of fats Produce Anabolic Hormones such as Testosterone Protects the heart/lungs/ liver and enhances brain function Fat loss Nervous system health

14. Beware Trans fats A Man made fat used to stabilize liquid fats and carry more flavour, particularly harmful and a public health menace Banned in New York and many countries and eliminated from many supermarkets in the U.K, Found in Margarine, Crisp, Biscuits and fast food making them consistent chemically more with plastic than with food Absolutely no safe levels

15. Whole Grains Mixed beans?/ lentils Quinoa Amaranth Bulgar Wheat Whole oats

16. Whole grain benefits? Abundance of Fibre When timed right can be use full in raising insulin Filling Problems with Gluten?

17. Problems with gluten Man moved to agriculture some 10,000 years ago, this represents a mere blip in our existence and accounts for mans inability to tolerate grains Many people are gluten intolerant In studies wheat has been shown to slow down reaction times, Not a good thing for athletes! Gluten can kill brain cells Gluten can cause depresion Gluten can damage the Thyroid Grains such as those in cereals are so processed and refined that it is hard to define them as food, lacking as they are in vital nutrients striped away in their production

18. Hydration needs The average adult person is 60 percent water brain is 70 percent muscle 75 percent blood 83 percent lungs 90 percent 2008 study found that a dehydration level of 2.9 percent of bodyfat decreased strength by 19.2 percent in the lower body and 7.17 in the upper body Increase in water is know to stimulate fat loss, a fat cell can’t be metabolized unless fully hydrated Water can improve energy, mood, athletic performance

19. Best fluids Water (purer the better, also add Himalayan salt, limes and lemons) White / Green / black tea (no more than 4 cups , don’t take after 4pm) Home made fruit and veg juice mixes Occasional glass of red wine

20. Worst fluids Juices (shop bought) Alcohol (moderation is key, an occasional glass of red wine is an exception) Piss up Rugby Rule Most sports drinks Milk (moderation is key, goats milk, full fat is always best) Fizzy drinks Diet drinks

21. 10% rule 90% Spartan 10% barbarian

22. Step 2 Lifestyle

23. stress It is estimated by the World Health Organization that we have up to 100 times more stress than our grandfathers Stress is catabolic- it makes you weak Stress should only every be short term- fight or flight Stress has many forms

24. The many faces of stress Dehydration Relationship Financial Lack of sleep Physical

25. Sleep is not a luxory Sleep is not a luxory Conditions associated with sleep loss Obesity Depression Alzhimers Lack of sleep will Effect Growth/ Recovery Increase Cortisol Limit Attention Lower sex dive Reduce Cognitive ability Hernia's Increase Blood pressure Increase risk of Fibromyalgia Increase irritability Cause memory loss ADHD in children

26. Sleep Continued 3 main types of sleep problems Car accidents related to sleep Same effect as being drunk All it takes is a 15 minute nap to resolve Industrial accidents Its a from of torture and is now outlawed in interrogation

27. How to get more sleep Make sure the room is pitch black Take a quality magnesium supplement ½ hour before bed Wake up at the same time each day Eliminate all electrical items from room Fight against getting up for a pee Make sure your well hydrated Don’t look at the time if you wake up Get a warm bath an hour before bed to lower body temperature Eat cottage cheese, low glycemic carbs and other foods containing serotonin such as banana’s, blue mackerel

28. Step 3- supplements Size- Beta Alanine,vitargo, creatine?, protein powder, BCAA’s, Lean-BCAA’s, fish oil, Green Powders, cinnamon, fat burners​​? Health- magnesium, vitamin E, D3 Match day- take something to make you an animal, and quicken reaction times (Alpha GPC, L-Tyrosine, Acetyl Carnitine go with best brands)

29. FISH OIL Should be a STAPLE of everyone's diet Is know to reduce inflammation ( good post training) Is beneficial in treating depression, high cholesterol, heart disease, arthritis, cancer Ideal ratio of omega 6 to omega 3 is around 2:1 Estimated ratio in Britain is around 20:1 in favour of omega 6 Is great for fat loss too Ensure product is high quality and contains anti-oxidants, particularly mixed tocopherols

30. 3 easy steps for improved performance 1. Have the right stuff in 2. Chill, rest up 3. Supplement

31. Questions