Sports Nutrition

Performance + Nutrition

An athlete’s goal during competition is to perform at their optimum level

Impairment of performance can be related to nutrition

Competition nutrition is based on strategies to reduce or delay the onset of factors that cause fatigue

Exercise Intensity Your nutritional needs for sport will vary depending

on the intensity of the activity you are involved in.

How do yo know the intensity of your exercise?

If you can converse whilst exercising then its probably low intensity

If it is an effort and you have to take a sharp breath to speak, it is moderate intensity exercise

If you can hardly speak and are panting quite heavily then it is high intensity exercise

Intensity Table

Low Intensity Moderate Intensity High Intensity

Walking on the flat Jogging (7km/hr) Running 10-15km/hr

Cycling on the flat Walking up hill Competitive sports

Golf Netball Cycling (race pace)

Gardening Weight training Squash

Lawn bowls Skiing Swimming (race pace)

Aqua jogging Aerobics Rowing (race pace)

Nutrition in SportCompetition•The energy athletes use during competition comes from the foods consumed days before hand•High energy foods, carbohydrates, low fat

During•Avoid crisps, fatty foods, junk food•Athletes should consume a mix of high-carbohydrate food or liquid sports meals and drink carbohydrate drinks (sports drinks)

Recovery•Encourage athletes to drink plenty of fluids•Can take up to 72hrs to recover, but can be reduced to only 24 hrs by eating sufficient carbohydrate diet.•Recovery foods, fruit juice, fresh fruit, sandwiches, muffins

What is a Glycaemic Index and what does it have to do with sports nutrition ??

The Glyaemic Index

The Glyaemic Index (GI) is an indicator of the effect a carbohydrate food has on the body.

Low GI

Low GI – Digested and absorbed slowly and glucose is released into the bloodstream over a long period of time

Benefits: longer exercise session or

improved performance in an endurance event

High GI

High GI- Digested and absorbed quickly and raised blood sugar levels rapidly over a short period of time.

Benefits: Can be used DURING or AFTER an

event to provide energy fast.

Glycaemic Index Table

Low GI eat prior to sports event

Moderate GIEat during & after sports event

High GIEat During & after sports event

Baked Beans Muesli bars Sports drinks

Brown Bread Rice Bubbles Sports gels

Muesli Cornflakes White bread

Porridge Brown Rice Jellybeans/Sweets

Pasta Ripe banana Honey

Long Grain White Rice Kiwifruit Glucose

Most Fruits Pineapple

Apple, Orange Juice Pita bread

Milk, Yoghurt Crumpet

So what should I be eating ??

Breakfast 7am

2 Slices toast/bread with 2 tbsp jam, honey or peanut butter1 cup cereal with ½ cup milk, small pot of yoghurt and a banana1 glass fruit juice1glass water

Mid-Morning10:30am

1 scone with thin spread margarine and jam1 apple1 glass water

Lunch 12noon

2 pita breads with lettuce, tomato, cold meat1 apple1 large cereal bar200ml flavoured milk1 glass fluid e.g. water

Mid AfternoonPre-training

1 sandwich with jam1 glass fluid e.g. water

Sample eating plan with enough carbohydrate and protein portions suitable for either a 55kg long distance runner training 1-2hrs per day or a 68kg soccer player training at least an hour per day or an 85kg person who walks an hours a day

Before Training 1 Glass water

Training 5pm Water

After TrainingPost training snack

1 Banana1 Cereal Bar300ml Sports Drink

Dinner7:30pm

125g lean red meat1 ½ cups cooked riceStir-fried vegies e.g. broccoli, capsicum, beans2 Tbsp Raisins¼ cup Cashew nuts1 Glass water

Supper10pm

1 cup hot chocolate