Nutrition Presentation
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Basic nutritional information designed for use with the AUS JWDP on tour to Thailand in 2013
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Nutrition Presentation
- 1. Nutrition and Healthy Eating
- 2. Where does nutrition fit? Skill Training Strength & Conditioning Recovery Athlete Nutrition Injury Rehab Injury Prevention
- 3. Everyone is Different Each sports person will have different dietary requirements depending on… Age Gender Body size and shape Training volume Sporting environment Other activities you are involved in
- 4. Keys to Sport Nutrition Fuel & hydrate before exercise Stay fueled & hydrated during activity Recovery food after exercise Re-hydrate after exercise Lots of vitamins and minerals to enhance performance & health
- 5. Fatigue What causes fatigue? Depletion of energy stores Dehydration Muscle damage Which ones can we control?
- 6. The 5 Food Groups Vegetables – including beans 5 Fruit 2 Grain 7 Lean Meat – including eggs, nuts and seeds 3 Dairy – mostly reduced fat options 3
- 7. Serving Size
- 8. Sources of Nutrients Sources Function Primary use CHO Breads, cereals, The bodies main Primary Energy rice, pasta, fruit & source of energy to Source (Carbohydrates) vegetables carry out every-day activities Protein Animal Products - Beef, lamb, fish, Builds and repairs all body cells Recovery Minor energy source chicken, eggs Fats Animal Products – meat, chicken etc Supply essential fatty acids that form Long term energy storage (saturated) membrane of cells. Vital in hormone Secondary energy production Seeds and nuts – source when CHO’s Avocado are used (unsaturated) Water Straight from a tap/bottle, fruits Transport other nutrients, cells, All (oranges, pears) hormones & wastes around the body
- 9. Nutrient Amounts Recommended balanced diet for average person is…. 45 – 65% Carbohydrates 20 – 35% Fats 15 – 25% Protein Recommended balanced diet for an athlete is… 65% carbohydrates 20% Fats 15% Protein
- 10. Energy Amounts Energy Per Gram Fat 37.7ATP Carbohydrate 16.7ATP Protein 16.6ATP
- 11. Carbohydrates STARCHES SUGARS (complex) (simple) BREADS, CEREALS, RICE, TABLE SUGAR, HONEY, PASTA AND POTATO FRUIT SUGAR, LOLLIES and SOFT DRINK Dietary Fibre For digestion
- 12. Foods to Limit FriedFoods – chips, fried chicken, Greasy meats/foods – bacon, pepperoni, pizza Added Fats – creamy dressings and sauces, extra cheese, butter Added Sugars – cookies, cakes, chocolate, pastries
- 13. Volleyball Food Young volleyball players tend to have large energy needs to support growth and lean tissue development. Elite volleyball players end up with a large daily requirement for carbohydrate. Start recovery nutrition immediately after each training session. Nutrient dense foods that contain protein and carbohydrate combined with fluids
- 14. Pre Game Eat 2-3 hours before playing High carbohydrate Low fat Know your body
- 15. Snacks Cereals and bars Canned or Dried Fruits Jam, honey, peanut butter, Vegemite Powdered liquid meal supplements
- 16. Recovery Water Protein Water Carbohydrates Water Natural salts and mineral
- 17. Travelling Not all foods are available everywhere Havesnacks with you in case you cant get what you need Stayaway from things that you don’t know as they can sometimes upset your digestion if you are not used to them
- 18. Guidelines for an ATHLETE’s Diet 1. Regular Complex carbohydrates 2. High dietary fibre 3. Recovery Protein 4. High water intake 5. Low added salt intake 6. Low added fats
- 19. More Information Nutrition Australia www.nutritionaustralia.org Australian Sports Commission www.ausport.gov.au/ais/nutrition Nutrition Society of Australia www.nsa.asn.au Sports Dieticians Australia www.sportsdietitians.com.au
Editor's Notes
- Nutrition is one area that a high performance athlete must take responsibility upon themselves. Healthy eating is a lifestyle choice and it will impact on how you feel as well as how you compete.
- So where does nutrition fit when it comes to you being an athlete? Well it is one of the many things that all athletes need to consider on a daily basis, along with training, strength and conditioning, injury management and recovery. Nutrition will affect your overall performance come match day.
- Everyone is different and will have different dietary needs. A number of things influence what you will need to eat, including how old you are, whether you are male or female, your general body type, how much you train and what type of training it is as well as the other activities you are involved in and your own unique dietary needs.
- The major keys to sports nutrition are to start off with enough energy and water in your body before you even start exercising and then to make sure that you maintain these level from then on. By staying hydrated before during and after exercise as well as keeping your energy levels up you will improve your performance and reduce the impact of fatigue. To keep your energy levels up you need to have a good base diet that provides you with lots of vitamins and minerals and make sure you consume recovery food once you have used the energy stored inside.
- Fatigue is one of the main reasons that we need to make sure that we keep our energy levels up. Fatigue is mainly caused by three things, depletion of energy stores, dehydration and muscle damage. Of these three, the easiest to control is dehydration and then maintaining energy. Muscle damage is best treated by good recovery.
- So what foods should you eat? There are five basic food groups that you should focus on. These are vegetables, fruit, grains, lean meat and dairy. For a teenage girl the amount of each of these are: 5 serves of vegetables, 2 serves of fruit, 7 serves of grain, 3 serves of lean meat, 3 serves of dairy, And less than 3 serves of anything else that doesn’t fit into one of these categories.
- So how big is one serving? 1 serving is usually 50-75g. So that is an apple, a cup of leafy salad, a thick slice of bread, a cup of milk Most serving sizes are smaller than you think. A plate should generally have even amounts of lean meat and grains and twice as many vegetables
- Where does the energy come from? Your body needs all of carbohydrates, protein, fats and water for you to be healthy and perform at your best. Carbohydrates are you bodies first energy source and are used for all activities that you are doing. Fats on the other hand are mainly used for endurance activities, and don’t have a significant role in basic activities. If you are training at a moderate intensity for long periods of time this is when your body will use up your fat stores for energy. Protein is only used for a small amount of your bodies energy. It is mainly involved in muscle repair during recovery, but is also an emergency energy source when your stores run out during exercise. Water is essential for your body to effectively use energy. It helps transport the nutrients around your body and is part of the processes that breakdown the nutrients into useable energy for your body.
- In a healthy most people will eat between 45 and 65% carbohydrates, between 20 and 35% fats and 15 to 25% protein. An athlete should be looking to have the upper end of this range in carbohydrates, and the lower end of protein and fats. Your body does not use much protein for energy, so the more of it you eat, the more wast you will have. Fats have a high energy yield but are difficult for your body to use, and will cause you to have excess energy which will be stored around your body While carbohydrates are the first energy source that your body uses and the only source your brain is able to use to function.
- Fats have 37.7 units of energy per gram compared to under 17 units of energy that carbohydrates and protein have. This is the reason that having a high fat diet causes you to put on weight, as you have a lot of excess energy that your body is not able to use.
- There are different types of carbohydrates. The two types you use for energy are starches which are the complex carbohydrates, and sugars which are simple carbohydrates. In a healthy diet most of your carbohydrate energy should come from complex carbohydrates. These then are broken down and used gradually rather than the short burst of energy that you get from sugar. Dietrary fibre is another form of carbohydrate and this is used to help with digestion, but there is little or no energy use from these sources. Fibre is found in plant material like fruits, vegetables, nuts and seeds.
- As with everything there are some foods that will generally just have too much of the bad stuff and you should avoid eating these as good practice. These are things like fried and greasy foods, and any added fats or sugars. Although everything in moderation can be accommodated for in a healthy diet. All foods typically contain a bit of everything, it is more to do with the overall amount of each type of nutrient that you want to control
- As with all growing athletes, volleyballers have high carbohydrate needs, and your body will need some form of recovery food and water after every session. This recovery food should be full of nutrients and contain both protein and carbohydrate with a limited amount of fat.
- Each player will have different needs and your body will digest the food differently so you need to know what your body can handle. In general you should eat 2-3 hours before competing and this meal should be high in carbohydrates and low in fat.
- Eating 3 hours before a match, then playing a 2 hour game will mean a long time between meals. It is important that you are able to snack effectively and having something small to eat with you at all times can help with controlling hunger and energy loss. Some good snacks to have with you are Ceareals and muesli bars, canned or dried fruits, sliced bread with jam, peanut butter or vegemite or liquid meal supplements like sustagen
- After a match you have to recover. Effective recovery focuses on foods that help refuel, repair and regenerate the muscle tissue, as well as re-hydrate and restore energy to the body. When you are in high humidity environments you will always need more water than you realise so staying hydrated is essential for maintaining performance.
- When you travel you are not always able to get hold of the foods that you want or need. Especially when you then have to travel out to playing venues. Always carry some high-carbohydrate snacks such as cereal bars, fruit or yoghurt for emergencies. When you are away you should limit the amount of unknown foods you eat. If your body isn’t used to it then it can upset your digestion which may then affect your performance. This isnt always possible and sometimes you have to just do the best with what Is available.
- There are 6 simple rules to think about for having a healthy athletes diet include c omplex carbohydrates and dietary fibre at all meals, high dietary fibre, protein with recovery, lots of water and low added salt and fat. If you are able to do this every day you will be able to control your energy levels effectively and efficiently when you want to compete at your best.
- If you want any more information you can have a look at these websites