This document outlines essential sports nutrition guidelines for athletes, emphasizing the importance of a balanced diet in enhancing performance, recovery, and overall health. Key points include the role of carbohydrates, proteins, and fats in fueling the body, hydration strategies, and the significance of micronutrients for sustaining energy levels. It also discusses strategies for weight management, the risks of eating disorders, and the safe use of nutritional supplements.

1. SPORTS NUTRITION NOTES FROM AN AUSTRALIAN SPORTS NUTRITIONIST

2. SPORTS NUTRITION OUTLINE Why is nutrition important for performance? The training diet Eating before competition Eating during exercise / competition Fluid and hydration Recovery Weight control / gain I making weight Supplements

3. WHY IS NUTRITION IMPORTANT FOR PERFORMANCE? Fuel - speed, endurance, strength Promotion of muscle gain / repair Maintaining concentration Immune function Control of body fat levels Sustaining growth and development in children / adolescents

4. Training nutrition goals in a nutshell Keep the athlete well fuelled in shape healthy hydrated sane!

5. PRINCIPLES OF THE TRAINING DIET Eat a wide variety of nutritious foods

6. 26 different types of food

8. Wide variety of grains Rice ,less wheat, oats, soya noodles Diary – 800 -1000mg / day Ca2 Various colours of fruit & veges

9. PRINCIPLES OF THE TRAINING DIET Eat a wide variety of nutritious foods Meet the energy needs of training — carbohydrate as fuel

10. CARBOHYDRATES AS FUEL CHO is primary fuel for high intensity exercise, but also important for endurance, concentration and skill Limited storage capacity (muscle, liver) — Inadequate CHO leads to fatigue and increased use of protein for fuel CHO foods also nutritious, generally low in fat, satisfy the appetite the best and reduce likelihood of excess body fat gain

11. Increase storage thru carbo loading Increase muscle mass will increase the ability to hold more glycogen.

12. CARBOHYDRATE REQUIREMENTS SPORTING ACTIVITY g/kg BM General sport, < 6Omins/ 4-6g low Intensity Moderate training, 90- 6-8g 120 mins / moderate mt. Endurance training, >l20mins 8-10g moderate-high intensity Extreme exercise, 5-6hrs/day 12-13g NB. Optimal carbohydrate Intakes may be different for females vs males

13. Female lower end Males higher end Per Kg of athletic body weight

14. NUTRITIOUS CARBOHYDRATE FOODS Bread, muffins, crumpets Rice, pasta, semolina, cous cous, flour, other grains Breakfast cereals, cereal bars Legumes Fruit (all forms) Milk, low fat yoghurt Potato, corn Rice cakes, crackers biscuits, pancakes, scones

15. Legumes - baked beans (navy)

16. OTHER CARBOHYDRATE FOODS REFINED: Sugar, honey jam, syrup, glucose, fructose, squash, soft drinks, flavoured mineral water, sports drinks, carbo-loader fluids, jelly beans, Jubes, boiled blues CAN BE USED TO “TOP UP” OTHER FOODS HIGH FAT: Toasted muesli pies, pastries, donuts chips, corn chips crisps, flavoured cracker biscuits, chocolate, rich biscuits and cakes, rich desserts, rich ice cream BEST LEFT AS “TREATS” RATHER THAN EVERY DAY FOODS

17. Increase energy - decrease nutrients During events – not much bulk or after Avoid – not valveable

18. PRINCIPLES OF THE TRAINING DIET Eat a wide variety of nutritious foods Meet the energy needs of training - carbohydrate as fuel - sufficient protein

19. PROTEIN FOR ATHLETES Role In exercise - - Growth - body and muscle - Repair / recovery of damaged tissue and enzymes - Source of fuel, especially when CHO stores are low (5.10% energy needs) Athletes at risk of insufficient protein - low energy consumers / restrictive eaters - vegetarians who don’t replace protein - children and adolescents

20. PROTEIN REQUIREMENTS G/KG BM Sedentary adult 0.75 Growing child/adolescent 2 Strength athlete 1.2-1.7 Endurance athlete 1.2-1.6 Extreme endurance training/comp 2 NB. Adequate energy intake is essential

21. 10G PROTEIN SERVES 2 small eggs 300m1 low fat milk 400m1 soy milk 30g reduced fat cheese 200g yoghurt 70g cottage cheese 40g liquid meal replace 20g skim milk powder 35-40g lean cooked meat I pork / poultry 50g cooked seafood 4 slices bread 120g tofu or soy meat 60g nuts or seeds 200g baked beans I 50g cooked lentils or kidney beans

22. All essential All animal products contain all essential

23. MATCHING PROTEIN INTAKE TO OTHER SPORTS NUTRITION GOALS choose lean/reduced fat protein rich foods Low fat dairy products are valuable sources of calcium Low fat meats and shellfish are valuable sources of iron and zinc Many high carbohydrate foods are also a valuable source of protein (complement vegetable protein sources)

24. Low fat foods – contain the same amount of proteins. E.g. low fat milk & regular milk

25. PRINCIPLES OF THE TRAINING DIET Eat a variety of nutritious foods Meet the energy needs of training - carbohydrate as fuel - sufficient protein - limit fat and alcohol

26. FAT AND ALCOHOL Small amounts of fat needed for health (e.g. omega 3 for immunity, anti-inflammatory effects, fat soluble vitamins) Good oils, fish, nuts and seeds, avocado Excess fat / alcohol can displace CHO from the diet Excess fat / alcohol can lead to unwanted body fat gain Alcohol causes dehydration Alcohol can delay recovery from injury Aim 20-25% energy from fat, <3% from alcohol

27. Fat 37KJ/g highest density Alcohol 20 KJ/g 10g of alcohol / standard drink Fat soluble – ADGK anti-flammatory effects immune function

28. PRINCIPLES OF THE TRAINING DIET Eat a variety of nutritious foods Meet the energy needs of training — carbohydrate as fuel — sufficient protein — limit fat and alcohol Avoid dehydration Hydration - helps teeth

29. AVOID DEHYDRATION Any amount of dehydration affects performance - 2% dehydration affects performance significantly (due to Increased heart rate and body temperature, reduced mental functioning and motor performance) - 5% or more can lead to death Signs of dehydration include fatigue, thirst, headache, muscle cramp, nausea, concentrated urine, feeling hot

30. Gatorade chart on website Colour & laminate on toilets Weigh before & after Urine colour – pale straw colour

31. SWEAT RATES DEPENDENT ON: Size and gender of athlete Age (child/adolescent has special needs) Genetics Type and intensity of exercise Environment conditions Training status of athlete

32. FACTORS INFLUENCING FLUID INTAKE Awareness of sweat losses/thirst Awareness of disadvantages of dehydration Availability Opportunity Palatability Gastro comfort Fear of need to urinate

33. Individual responsibility Must take their own water bottle

34. Hydration strategies Measure dehydration through body weight changes over exercise session Don’t drink when “thirsty” — drink to prevent thirst Aim to keep urine clear and copious, most of the time

35. EXAMPLES OF FLUID REQUIREMENTS Alberto Salazar, Olympic Marathon 1984 — reported sweat rate 3.7 L/hour Male team sport players, 800-14O0ml/hr Female team sport players, 600-l000ml/hr Swimmers - 100-140m1/km Intakes generally only meet 50% of requirements

36. GENERAL FLUID RECOMMENDATIONS ACSM guidelines — drink 150-250m1 every 15- 20mins of exercise Actual requirements vary depending on climate, acclimation, body size, gender, etc so best to work out individual requirements Promote intake by having fluid readily available, cool (15-20°C), and taste good. (14-16°C increase absorption) Plan for individual requirements

37. PRINCIPLES OF THE TRAINING DIET Eat a variety of nutritious foods Meet the energy needs of training — carbohydrate as fuel — sufficient protein — limit fat and alcohol Avoid dehydration Meet overall nutrient needs (e.g. iron, calcium) Eat frequent meals and snacks

38. Planning snacks Food before training Logistics & planning

39. VITAMINS AND MINERALS IN SPORT Daily requirement of some vitamins and minerals may be increased in high activity levels - sweat/urine loss, increased free radicals Micronutrient status difficult to determine Physical performance may be impaired by marginal deficiencies in some individuals — but little conclusive evidence that supplements Improve performance Variety of mostly nutrient rich foods should ensure requirements are met/exceeded In most cases

40. AT RISK ATHELES Low energy Intake Vegetarian Adolescent growth spurts “Bachelor boys” Disordered eating Fussy eater

41. Teach athletes how to cook – nutrition meals

42. IRON Depleted iron stores may occur in athletes involved in regular heavy training programs due to: - High Iron requirements - Increased losses with intense activity • excessive sweating • GlT bleedings • mectianlcai trauma • injury - Sub-optimal dietary intakes

43. Anti-inflammatory Can also cause GUT - bleeding

44. DETECTING IRON DEFICIENCY Symptoms include lethargy, fatigue, decreased aerobic capacity, increased incidence and duration of infection, pale, loss of appetite, feeling ‘flat’ Biochemical measures Include: - serum ferritin - haemoglobin - other blood Iron measures

45. IRON SOURCES Haem - organ meats e.g. liver, liverwurst - lean red meat e.g. meat - other meats, poultry, fish seafood Non-Haem - eggs - green leafy veges e.g. spinach, silverbeet - legumes e.g. soybeans - wholegrain breads and cereals - dried fruits - Vitamin C

46. DIETARY STRATEGIES TO INCREASE IRON INTAKE AND ABSORPTION Increase intake of haem-iron foods - include meat/poultry/seaftod in main meals and lunches at least 3-4 times per week each Eat iron fortified bread and cereals Eat other iron dense plants foods, especially if vegetarian e.g. legumes, green leafy vegetables Combine plant foods with meat/Vit C rich foods Avoid or limit added bran/wheat germ Avoid tea, strong coffee with meals Take prescribed supplements + Vitamin C

47. CALCIUM Low calcium intakes in athletes may occur with - Low energy intake - Restrictive diets/fad diets - Eating disorders - Vegan diets - Avoidance of dairy products • lactose Intolerance • milk superstitions

48. DAILY CALCIUM REQUIREMENTS growing males (14-18yrs) 1000-1200mg growing females (12-l8yrs) 1000mg adult males and females 800mg amenorrhoeic athletes 1000-1500mg Adequate Intake In adolescence essential for reaching peak bone mass Amenorrhoea and eating disorders Identified as a cause of serious and possibly Irreversible bone loss

49. TO REACH 800mg CALCIUM 500ml milk & 30g cheese / 1 carton yoghurt 5OOml calcium enriched milk 250ml milk & 1 carton yoghurt & 30g cheese ensure calcium enriched soy milk if avoiding dairy Lesser sources include fish with bones, oysters, tofu, green vegetables, nuts and seeds

50. Physical – Ca+ Vit D Sun – 10 -15 mins

51. COMPETITION FINE TUNING FOR THE BIG DAY

52. EATING BEFORE COMPETITION Days before - keep up high CHO intake - consider CHO loading if involved in ultra-endurance sport - consider low residue diet if trying to make weight - maintain good hydration, especially if adapting to new climate (and If adapting to hotter climate, add some salt to diet) - avoid alcohol 24-48hrs before competition

53. Carbo loading - 2/3 days prior - last 2 hrs then “Hit the wall” - 50g CHO / hr - plan menu – smorgous board

54. DAY OF COMPETITION Aims are to: - top up liver glycogen stores - ensure adequate hydration - achieve gut comfort - achieve stable blood glucose levels - feel comfortable and confident

55. GUIDELINES FOR PRE-EVENT MEAL Plan a good carbohydrate-rich meal and fluid Intake for the night before (perhaps a late snack also If it will be an early start) Large meal 4 hours prior Smaller snack 2 hours prior Low fat, low fibre, high carbohydrate Drink plenty of fluids Don’t try anything new on day of competition Liquid meals can be useful If nervous / little time

56. Half the meal (comfortable sized meals) Smoothies, sustengen

57. PRE-EVENT MEAL IDEAS Breakfast cereal, skim milk, fresh/canned fruit Toast and baked beans or spaghetti Toast / muffin / crumpet and jam / honey or banana roll Fruit and low fat yoghurt Mini pizzas (low fat) Rolls or sandwiches Pasta/rice/noodles or baked potato with low fat sauce Low fat smoothee Porridge

58. EATING DURING EVENTS • Factors to consider - timing of meal / snack - quantity of food consumed - availability of food at venue - fluid

59. NUTRITION BETWEEN / DURING EVENTS <30minutes - FLUIDS!! carbohydrate gels, glucose blues, fruit, light crackers and perhaps bars (sport, cereal, fruit type) 30-60 minutes - Also bread/crisbreads with honey/jam/banana, plain pasta/noodles, yoghurt 1-2 hours or more - Also pasta or rice with a low fat sauce or topping, filled sandwiches or rolls - a more substantial meal or meal replacement In endurance/high Intensity exercise aim for 25-60g carbohydrate/hour In the form of drinks and easily digestible snacks. Start early!!

60. FLIUDS Is there time to drink DURING exercise? Gastrointestinal absorption - Start with a bolus In gut - Drink early and often to maintain blood flow Practice drinking more in training Maximise opportunities to drink Taste buds differ during exercise — choose a palatable drink

61. Half cup before event Different flavours

62. CONSIDER USING SPORTS DRINKS “ Sports drinks” more effective than water in replacing lost fluids Provide a source of readily absorbed CHO Flavour can encourage increased fluid consumption Sodium content helps retain fluid more effectively, prevent hyponatremia Rinse mouth with water reguiarly and maintain good oral hygiene

63. 50g CHO OPTIONS 750-l000mI sports drink (Isotonic drink) or squash 5OOmi fnlt juice 2 medium bananas /3 oranges lsportsbaror2breakfastbars 1 banana sandwich / roll or thick jam sandwich 6 tbs dried fruit 5 jaffa cakes fruit smoothee with honey in it Salad roliandapieceoffruit tub of low fat yoghurt and bowl of cereal with skim milk

64. RECOVERY AFTER EXERCISE Goals of recovery are: - replace fluids and electrolytes lost as sweat - replace fuel (glycogen) stores - repair muscle damage and promote body adaptation to training - enough protein

65. RECOVERY AFTER EXERCISE Guidelines for recovery - drink plenty of fluids until urine is consistently clear and copious (1.5x what was lost) - consume carbohydrate within 3Omins (1g/kg body mass) - aim for CHO with higher glycaemic Index - include some protein with CHO, especially if muscle damage / very hard session - take care with alcohol, especially if Injured

66. Lost 2 Kg during training - drink 3L, 2 x 1.5 = 3L after weight training

67. 5Og RECOVERY CHO OPTIONS 750-l000mL sports drink (isotonic drink or squash 500mL fruit Juice 2 medium bananas / 3 oranges 1 sports bar or 2 breakfast / cereal bars 1 banana sandwich / roil or thick Jam sandwich chunky soup and bread roll with handful sweets* 300-400ml fruit smoothee with honey in it* or liquid meal (e.g. Sustagen sport)* Lean meat / tuna & salad roll and a piece of fruit* 250g baked bean* with 2 slices of toast tub of low fat yoghurt and bowl of cereal with skim milk* 2 x 2009 low fat flavoured yoghurt*

68. Recovery meal straight after training session or game.

69. WEIGHT & BODY FAT ISSUES

70. WEIGHT & BODY FAT Many athletes relatively lean already - scales and BMI not as relevant - tend to use skinfolds to assess subcutaneous fit Leaner physique needed for higher power to weight ratio, less injury risk May also need to strip muscle

71. BMI 20 – 25 good 7 skinfold test

72. “ IdeaI” body fatness Specific to the individual 1. Consistent with good performance (including long term) 2. Consistent with good health — physical and emotional! 3. Allows the athlete to consume adequate intakes of energy and nutrients to meet all nutritional goals. NB. Concept of Ideal may change in relation to training and competition situation

73. WEIGHT LOSS Can lose too much body fat - males reduce testosterone, ? Immune status - females become amenorrheic, ? Immunity Important to ensure maintain ability to train, and maintain health whilst losing weight Generally more fine tuning and very small reductions, using same principles as general population - e.g. 0.5kg/week, 5-10mm skinfold /month KJ food < KJ exercise

74. Are low carbohydrate diets suitable for athletes?? May lead to short term weight loss but at the risk of negative performance in long term (particularly endurance athletes) Some athletes struggling with weight body fat loss may benefit from re-arrangement of carbohydrate intake to early in the day or around specific training sessions Avoid ‘empty kilojoules’ Increased protein Intake + sensible inclusion of healthy fats/oils has high satiety value

75. Athletes - a high risk group for eating disorders? Athlete characteristics Include narrow focus perfectionism, compulsiveness Studies show a higher incidence of eating disorders among athletes than general population N.B. Bullmia is associated with a 30% risk of sudden death

76. WARNING SIGNS Rapid weight loss Weight loss below Ideal competitive weight Refers to being/feeling fat when not the case Competing with others re: size/weight Preoccupation with food, ‘fat, kilojoules’ Secretive eating or disappearing after meals to bathroom Excessive extra exercise/training Unexplained weakness, dizziness, fainting, headaches Denial that anything is wrong

77. WHAT CAN WE DO? Avoid public discussion or comment on weight, size, shape, skinfolds etc Focus on increased lean tissue, strength, energy level’s, good recovery, performance, health and Immunity Weigh and measure individuals (where required) in private Include education sessions on healthy body image and awareness of signs of potential distorted eating practices

78. WEIGHT GAIN / BULKING UP Gaining can be as slow and hard as losing weight More energy intake than expenditure - Increase frequency and volume eating - Increase energy density - make use of fluids - get organised! Athletes also need suitable training program for increasing muscle mass

79. “MAKING WEIGHT” Weight category sports - combative, LWR Seeking short term weight loss for competition (can be 2-3kg in 1 day) Dramatic weight loss techniques have led to deaths in wrestling, and poor performances

80. MAKING WEIGHT SAFELY Maintain suitable training weight Aim to be within 2kg of competition weight 3 days before Low residue diet for 3 days leading into competition Minor restriction fluid and food day before competition Plan fluid and food intake post weigh-in

81. NUTRITIONAL SUPPLEMENTS AND ERGOGENIC AIDS Is It safe? Is it useful? Is it legal? Does it work for me? Is it expensive? Does it provide an excuse not to work hard at training? Has It been scientifically researched? Check the AIS nutrition website for supplement policy and information www.ausport.gov.au/ais/nutrltlon

82. lOC study of 634 supplements marketed to athletes found 15% contained banned substances and another 10% were on the borderline for potentially leading to a failed drug test Another 15% did NOT contain the active ingredient’ listed on the label USA, Holland, South Africa

83. GOOD RESOURCES Sports Dietitians Australia ( www.sportsdietitians.com.au jnr athletics AIS Nutrition Department ( www.ais.org.au/nutrition )

84. SAMPLE MEAL PLAN 17 year old male swimmer, 10-12 sessions / week training, wanting to bulk up a bit Energy req. 4500-5000kcal/day CHO 580-750g/day Protein 170g/day Fat 20-25% energy

85. BT: 2 Weetbix with milk + 1 glass of fruit juice DT: Water bottle full of water BF: Large bowl of cereal / 3-4 weetbix + Milk + I tub yoghurt or piece of frult+ 2 slices toast with thin marg, jam / honey + Glass of water or squash or juice or milk MM: 1 muesli bar or a scone + a piece of fruit or tub of yoghurt + water L: 2 meal/chicken / tuna / cheese / beans and salad rolls / sandwiches / toasties + piece of fruit or tub of yoghurt or handfull dried fruit and nuts + 1 packet crisps OR bar of chocolate + can of coke BT: as for mid-morning or a sandwich / roll D: Meat / chicken / seafood / eggs / baked beans + pasta (large plate - 2 cups) / rice / potato (8 small or 2 large) + heaps of vegetables + bread ore bread roll OR fruit I yoghurt I dessert + juice / squash / water to drink + Popcorn OR fruit OR large bowl cereal + glass of juice