SPORTS NUTRITIONSPORTS NUTRITION
The Basics of NutritionThe Basics of Nutrition
A Food Groups A Food Groups Meat and meat Meat and meat
alternativesalternatives Bread and cerealsBread and cereals Milk and milk productsMilk and milk products Fruit and vegetablesFruit and vegetables
Meat and meat Meat and meat alternativesalternatives
Breads and Breads and cerealscereals
Milk and milk Milk and milk productsproducts
Fruit and Fruit and vegetablesvegetables
BeefBeef
PorkPork
SeafoodSeafood
BeansBeans
Soya Soya
EggsEggs
BreadsBreads
GrainsGrains
WeetbixWeetbix
TortillasTortillas
Rolled OatesRolled Oates
PastaPasta
Milk Milk
YoghurtYoghurt
CheeseCheese
ApplesApples
OrangesOranges
BroccoliBroccoli
PotatoesPotatoes
Food PyramidFood Pyramid
NutrientsNutrients
1.1. ProteinsProteins
2.2. CarbohydratesCarbohydrates
3.3. FatsFats
4.4. VitaminsVitamins
5.5. MineralsMinerals
6.6. WaterWater
7.7. FibreFibre
GuidelinesGuidelines
1.1. Eat starchy, high carbohydrate foodsEat starchy, high carbohydrate foods
2.2. Eat enough protein for your needs.Eat enough protein for your needs.
3.3. Avoid eating to much fatAvoid eating to much fat
4.4. Eat foods with dietary fibreEat foods with dietary fibre
5.5. Eat a wide variety of foods to get plenty of vitamins and Eat a wide variety of foods to get plenty of vitamins and mineralsminerals
6.6. Have a generous intake of fluids.Have a generous intake of fluids.
7.7. If drinking alcohol, do so in moderationIf drinking alcohol, do so in moderation
8.8. Limit your salt intakeLimit your salt intake
* Draw up your own food pyramid and rate your present * Draw up your own food pyramid and rate your present food intake food intake
Fine tuning for trainingFine tuning for training
Regardless of your sport, your training diet should be one Regardless of your sport, your training diet should be one that supports both your training and competition that supports both your training and competition programme and it should be altered accordingly to support programme and it should be altered accordingly to support off season training demands.off season training demands.
For any active person increased energy is required to For any active person increased energy is required to activate the muscles during exercise.activate the muscles during exercise.
The nutrients that provide this energy are carbohydrate, fat The nutrients that provide this energy are carbohydrate, fat and protein.and protein.
It is important that you meet the increased energy demand It is important that you meet the increased energy demand with the appropriate fuel source. The main fuels for with the appropriate fuel source. The main fuels for exercise are carbohydrates and fat.exercise are carbohydrates and fat.
They react with oxygen to produce a product called ATP They react with oxygen to produce a product called ATP [adenosine triphosphate] which provides your muscles with [adenosine triphosphate] which provides your muscles with energy needed to exercise.energy needed to exercise.
Fine tuning for trainingFine tuning for training This process is known as aerobic metabolism.This process is known as aerobic metabolism. Carbohydrate is a special fuel, in that it can produce ATP without Carbohydrate is a special fuel, in that it can produce ATP without
oxygen.oxygen. This is called anaerobic metabolism.This is called anaerobic metabolism. Protein usually only contributes a small amount to the total energy Protein usually only contributes a small amount to the total energy
required to activate muscles.required to activate muscles. The contribution of each of these fuels to your sport depends on a The contribution of each of these fuels to your sport depends on a
number of factors.number of factors.1.1. Intensity The main fuel source for high intensity or explosive Intensity The main fuel source for high intensity or explosive
exercise[ more than 65% VO2 MAX ] is carbohydrate.exercise[ more than 65% VO2 MAX ] is carbohydrate. Anaerobic metabolism is required in explosive sports such as, 200m Anaerobic metabolism is required in explosive sports such as, 200m
sprint, high jump, or a burst down the field in hockey.sprint, high jump, or a burst down the field in hockey. Sports that involve lower intensity exercise [less than 65% of VO2 Max] Sports that involve lower intensity exercise [less than 65% of VO2 Max]
have increased contribution from fat and use aerobic metabolism.have increased contribution from fat and use aerobic metabolism. These include, jogging across a field in soccer and endurance type sports.These include, jogging across a field in soccer and endurance type sports. The lower the exercise intensity, the more the fat contributes as fuel, The lower the exercise intensity, the more the fat contributes as fuel,
since oxygen is available for fat to be converted into energy.since oxygen is available for fat to be converted into energy.
Contribution of fuels to sportContribution of fuels to sport
2. Duration In sports a long duration more than 60-90 2. Duration In sports a long duration more than 60-90 minutes where carbohydrate stores may be at risk of minutes where carbohydrate stores may be at risk of becoming depleted, aerobic metabolism is important.becoming depleted, aerobic metabolism is important.
The contribution of fat as a fuel increases, in an effort to The contribution of fat as a fuel increases, in an effort to preserve the vital carbohydrate stores.preserve the vital carbohydrate stores.
The trade off for this is that exercise at a high intensity The trade off for this is that exercise at a high intensity must be reduced, since fat cannot be converted into fuel as must be reduced, since fat cannot be converted into fuel as quickly as carbohydrates.quickly as carbohydrates.
In those sports where carbohydrate stores may become In those sports where carbohydrate stores may become depleted, the contribution of protein as a fuel can also depleted, the contribution of protein as a fuel can also increase.increase.
Many sports are a combination of aerobic and anaerobic Many sports are a combination of aerobic and anaerobic metabolism. EG. Rugby players use explosive bursts of metabolism. EG. Rugby players use explosive bursts of energy when tackling or sprinting for a try. While aerobic energy when tackling or sprinting for a try. While aerobic energy is used when jogging around the field. energy is used when jogging around the field.
Contribution of fuels to sportContribution of fuels to sport
3. Fitness. Regular training at a moderate to high exercise 3. Fitness. Regular training at a moderate to high exercise intensities enhances your ability to utilise oxygen and intensities enhances your ability to utilise oxygen and therefore use fat more efficiently as a fuel.therefore use fat more efficiently as a fuel.
4. Diet Consuming a high carbohydrate diet encourages the 4. Diet Consuming a high carbohydrate diet encourages the muscles to store carbohydrates so that you can exercise for muscles to store carbohydrates so that you can exercise for longer at higher intensities.longer at higher intensities.
NUTRIENTSNUTRIENTS
NutrientNutrient FunctionFunction
ProteinProtein Formation, growth and repair of tissues such as Formation, growth and repair of tissues such as muscles. Used to make hormonesmuscles. Used to make hormones
CarbohydratesCarbohydrates CHO are the most effective and efficient fuel for CHO are the most effective and efficient fuel for body. Basic function for energybody. Basic function for energy
FatsFats Most concentrated source of energy, protects cells Most concentrated source of energy, protects cells and major organs. Contains fat soluble vitaminsand major organs. Contains fat soluble vitamins
VitaminsVitamins Protect and maintain the chemistry of the body. Protect and maintain the chemistry of the body. Enable growth and repair. Aid in digestionEnable growth and repair. Aid in digestion
MineralsMinerals Help release energy build tissues, constituents of Help release energy build tissues, constituents of bones and teeth, aid digestionbones and teeth, aid digestion
WaterWater Keeps body hydrated and maintains body Keeps body hydrated and maintains body temperature and blood pressuretemperature and blood pressure
FibreFibre Aids in health of digestion system. Helps reduce Aids in health of digestion system. Helps reduce bowel cancer risk.bowel cancer risk.
CarbohydratesCarbohydrates What is CHOWhat is CHO A compound composed of carbon, hydrogen, and oxygen.A compound composed of carbon, hydrogen, and oxygen. Found in plants animal products eg. milk, liver and muscleFound in plants animal products eg. milk, liver and muscle CHO made up of similar units called monosaccharides.CHO made up of similar units called monosaccharides. Monosacchirides – Glucose, fructose ,galactoseMonosacchirides – Glucose, fructose ,galactose General Formula Cn H2n OnGeneral Formula Cn H2n On Disaccharides - Sucrose, Lactose, Maltose , most common Disaccharides - Sucrose, Lactose, Maltose , most common
known as simple sugars. Linked togetherknown as simple sugars. Linked together Eg. Sucrose- Veg. Lactose- Milk, Maltose- cereal and malt Eg. Sucrose- Veg. Lactose- Milk, Maltose- cereal and malt Polysaccharides [complex CHO] starch, glycogen cellulosePolysaccharides [complex CHO] starch, glycogen cellulose Consist of more than 6 monosaccarides.- storage form of Consist of more than 6 monosaccarides.- storage form of
CHO.CHO. Glucose most common and important CHOGlucose most common and important CHO Serves tissue as major source of energy [blood sugar]Serves tissue as major source of energy [blood sugar] Majority of dietary glucose comes from the breakdown of Majority of dietary glucose comes from the breakdown of
starch.starch.
Digestion, Absorption and transport of Digestion, Absorption and transport of CarbohydratesCarbohydrates
CHO broken down to monosaccharides to be absorbed across CHO broken down to monosaccharides to be absorbed across intestinal wall.intestinal wall.
chewing, acidity of the stomach, enzymes[amalyse starch, chewing, acidity of the stomach, enzymes[amalyse starch, maltase, and lactase digest CHOmaltase, and lactase digest CHO
End product of CHO digestion Monosaccharides Glucose, fructose End product of CHO digestion Monosaccharides Glucose, fructose and glactoseand glactose
Absorption into intestinal wall.Absorption into intestinal wall. Monosaccharides absorbed by 1. Facilitated diffusion Fructose and Monosaccharides absorbed by 1. Facilitated diffusion Fructose and
2 Active transport – Glucose and Galactose2 Active transport – Glucose and Galactose Inside intestinal cellsInside intestinal cells Some glucose used by the cellsSome glucose used by the cells Some fractose converted to glucoseSome fractose converted to glucose Galactose remains the sameGalactose remains the same Glucose, fractose and galactose enter portal blood travel to liverGlucose, fractose and galactose enter portal blood travel to liver Disaccharides and polysaccharides cannot be absorbed and are Disaccharides and polysaccharides cannot be absorbed and are
excreted by urine.excreted by urine.
Carbohydrate MetabolismCarbohydrate Metabolism
GlycogenGlycogen Glycogenolysis GlcogenesisGlycogenolysis Glcogenesis Glucose Gluconeogenesis Amino Acids Glucose Gluconeogenesis Amino Acids LactateLactate GlycerolGlycerol
HexoseHexoseMonophosphate GlycolysisMonophosphate Glycolysis
Pyruvate anaerobic conditions lactatePyruvate anaerobic conditions lactate
aerobic conditionsaerobic conditions
Acetyl CoAAcetyl CoA
Tricarboxylic acidTricarboxylic acid Cycle yields energyCycle yields energy CO2 H2O CO2 H2O
Principal products of digestion- glucose, fructose, galactosePrincipal products of digestion- glucose, fructose, galactose After leaving intestinal cells these compounds travel to the After leaving intestinal cells these compounds travel to the
liver via portal vein.liver via portal vein. Combine [in liver] monosaccharides with ATP to form Combine [in liver] monosaccharides with ATP to form
phoshates.phoshates. The primary product of monosaccarides metabolism in the The primary product of monosaccarides metabolism in the
liver is glucose.liver is glucose. The majority of fructose, galactose used to synthesis The majority of fructose, galactose used to synthesis
glucoseglucose 2/3rds of glucose found in the liver after a meal enters the 2/3rds of glucose found in the liver after a meal enters the
systemic blood system to supply the peripheral tissuessystemic blood system to supply the peripheral tissues 1/31/3rdrd glucose is stored in the liver as glycogen glucose is stored in the liver as glycogen
Destination of CHO after digestionDestination of CHO after digestion
GIT after digestion LiverGIT after digestion Liver
Glucose [80% of CHO]Glucose [80% of CHO]
Fructose glucoseFructose glucose
GalactoseGalactose
DisaccharidesDisaccharides
UrineUrine PolysaccharidesPolysaccharides
TermsTerms GlycogensisGlycogensis [ Synthesis of glycogen from glucose] [ Synthesis of glycogen from glucose] Occurs in most body tissue mainly in the liver and muscleOccurs in most body tissue mainly in the liver and muscle Purpose of glycogen in tissues is to provide a rapid source of Purpose of glycogen in tissues is to provide a rapid source of
glucoseglucose Glycogenolysis Glycogenolysis [ the breakdown of glycogen][ the breakdown of glycogen] When stores of glygogen are depleted, the body must synthesis When stores of glygogen are depleted, the body must synthesis
glucose.glucose. Need for glucose in the bodyNeed for glucose in the body1.1. Fasting between mealsFasting between meals2.2. Meet needs of body for glucose when CHO in diet is lowMeet needs of body for glucose when CHO in diet is low3.3. Brain and nervous system need a constant supply glucoseBrain and nervous system need a constant supply glucose4.4. Adipose tissue use glucose as a source of glyceride and glycerol Adipose tissue use glucose as a source of glyceride and glycerol
for synthesis of fatfor synthesis of fat5.5. Glucose used by skeletal muscle in anaerobic conditionsGlucose used by skeletal muscle in anaerobic conditions6.6. A certain level of glucose needed in the body at all times.A certain level of glucose needed in the body at all times.7.7. The body has pathways to convert non carbohydrate The body has pathways to convert non carbohydrate
compounds to glucose and secondary role of gluconeogenesis to compounds to glucose and secondary role of gluconeogenesis to clear products of metabolism [Lactate, glycerol] circulating in clear products of metabolism [Lactate, glycerol] circulating in the bloodthe blood
8.8. Liver and kidneys are principle organs of glucose synthesisLiver and kidneys are principle organs of glucose synthesis
TermsTerms
Glycogenolysis.Glycogenolysis. Breakdown of glycogen occurs when the body needs a Breakdown of glycogen occurs when the body needs a
rapid source of glucose.rapid source of glucose. Muscle glycogen depleted after long hard exercise.Muscle glycogen depleted after long hard exercise. Liver Glycogen depleted after 12 to 18 hours fast.Liver Glycogen depleted after 12 to 18 hours fast.
Aerobic GlycolysisAerobic Glycolysis Glucose used in your body as a source of energyGlucose used in your body as a source of energy Energy released from glucose molecules by process- Energy released from glucose molecules by process-
glycolysis and then by oxidation of the end products of glycolysis and then by oxidation of the end products of glycolysis via Tricarboxylic acid [TCA] glycolysis results in glycolysis via Tricarboxylic acid [TCA] glycolysis results in degregation of glucose to pyruvate.degregation of glucose to pyruvate.
In the presence of o2 pyruvate is converted into In the presence of o2 pyruvate is converted into
acetyl Co A which enters the TCA cycleacetyl Co A which enters the TCA cycle
Anaerobic glycolysis Anaerobic glycolysis Occurs when O2 becomes unavailableOccurs when O2 becomes unavailable Pyruvate converted into lactate – diffes out of the cell [does Pyruvate converted into lactate – diffes out of the cell [does
not enter TCA cycle]not enter TCA cycle] Important doesnot supply as much energy as aerobic Important doesnot supply as much energy as aerobic
glycolysis but a build up of pyruvate would slowdown glycolysis but a build up of pyruvate would slowdown glycolysisglycolysis
CarbohydratesCarbohydrates CHO are a superior fuel when it comes to exercise.CHO are a superior fuel when it comes to exercise. One of the main cause of fatigue in exercise is low levels of One of the main cause of fatigue in exercise is low levels of
carbohydrate in the muscle, liver and blood.carbohydrate in the muscle, liver and blood. Research highlights how important carbohydrate is for Research highlights how important carbohydrate is for
enhancing intensity levels and endurance in exercise.enhancing intensity levels and endurance in exercise. It is important in competition and training.It is important in competition and training. Our bodies have a limited capacity to store carbohydrate.Our bodies have a limited capacity to store carbohydrate. Stores usually last up to 90minutes of continuous moderate Stores usually last up to 90minutes of continuous moderate
intensity training, or 15-30 minutes high intensity training.intensity training, or 15-30 minutes high intensity training. It is important to include CHO foods in all your meals and It is important to include CHO foods in all your meals and
snacks.snacks. This will ensure adequate recovery from both training and This will ensure adequate recovery from both training and
competition and provide enough CHO to fuel your next competition and provide enough CHO to fuel your next exercise session.exercise session.
Foods with CarbohydrateFoods with Carbohydrate
CHO foods in our diet can be divided into two groups CHO foods in our diet can be divided into two groups depending on their structure and makeup.depending on their structure and makeup.
Simple sugars are found in many foods we find sweet to Simple sugars are found in many foods we find sweet to taste. taste.
They contain simple units of glucose, fractose, sucrose, and They contain simple units of glucose, fractose, sucrose, and maltose.maltose.
Many simple sugars foods have a low nutritional value, that Many simple sugars foods have a low nutritional value, that is they contain no nutrients other than CHO and are termed is they contain no nutrients other than CHO and are termed empty calories.empty calories.
When eating simple sugars, choose those that are nutrient When eating simple sugars, choose those that are nutrient dense, that is they contain CHO, vitamins and minerals.dense, that is they contain CHO, vitamins and minerals.
Foods with carbohydratesFoods with carbohydrates
Complex carbohydrates are made up of many sugar units Complex carbohydrates are made up of many sugar units joined together twisted into long chains.joined together twisted into long chains.
They are found in foods we think are starchy.They are found in foods we think are starchy. Many contain a wide variety of nutrients important to your Many contain a wide variety of nutrients important to your
peak performance and these foods should make up the peak performance and these foods should make up the major part of your total CHO intake.major part of your total CHO intake.
Less nutritious complex CHO foods are those that are high Less nutritious complex CHO foods are those that are high in fat, and these foods should be kept to a minimum.in fat, and these foods should be kept to a minimum.
All CHO are broken down into simple sugar unit of glucose All CHO are broken down into simple sugar unit of glucose and absorbed into your blood stream.and absorbed into your blood stream.
From here they are used as required by your body, or are From here they are used as required by your body, or are sent to the muscles or liver to be stored as glycogen [ large sent to the muscles or liver to be stored as glycogen [ large number of glucose units joined together.number of glucose units joined together.
Most CHO is stored as muscle glycogen, any excess is Most CHO is stored as muscle glycogen, any excess is stored as fat.stored as fat.
Sources of CarbohydratesSources of Carbohydrates
Nutritious simple sugarsNutritious simple sugars.. Some fruit, fruit juice, diary Some fruit, fruit juice, diary
products, sports drinks.products, sports drinks. Non nutritious simple Non nutritious simple
sugars.sugars. Sugars, honey, jam, lollies Sugars, honey, jam, lollies
syrups, cordialssyrups, cordials Nutritious complex CHONutritious complex CHO Breads cereals, pasta, rice, Breads cereals, pasta, rice,
vegetables, flourvegetables, flour Non nutritious complex Non nutritious complex
CHOCHO Pastries, muesli bars, potato Pastries, muesli bars, potato
chips, high fat baked foodchips, high fat baked food
Glycaemic IndexGlycaemic Index One important feature about CH0 foods which has a strong One important feature about CH0 foods which has a strong
influence on your athletic performance is the speed at influence on your athletic performance is the speed at which the CHO is digested, absorbed into the bloodstream which the CHO is digested, absorbed into the bloodstream and made available for use.and made available for use.
The GI is the extent to which blood glucose is raised above The GI is the extent to which blood glucose is raised above normal levels, after eating a food containing 50g of CHO.normal levels, after eating a food containing 50g of CHO.
Bread and simple glucose give the greatest increase and Bread and simple glucose give the greatest increase and are given a rating of 100: that is, their CHO is quickly are given a rating of 100: that is, their CHO is quickly available to your muscle to use as afuel source.available to your muscle to use as afuel source.
Factors that influence a foods rating include , protein, fibre Factors that influence a foods rating include , protein, fibre and fat content which decrease the rating, and the form of and fat content which decrease the rating, and the form of the food whether it is dry, paste, raw or cooked.the food whether it is dry, paste, raw or cooked.
Foods with a high GI index [Rating 70-100]Foods with a high GI index [Rating 70-100]
Cornflakes, puffed wheat, rice bubbles, wheetbix, brown rice, Cornflakes, puffed wheat, rice bubbles, wheetbix, brown rice, bagels, bread [white and wholemeal] water crackers, sao crackers, bagels, bread [white and wholemeal] water crackers, sao crackers, waffles, pumpkin, swede, watermelon, lucozade, potato, parsnip, waffles, pumpkin, swede, watermelon, lucozade, potato, parsnip, glucose, maltose, jellybeansglucose, maltose, jellybeans
Foods with a moderate GI [55-70]Foods with a moderate GI [55-70]
Untoasted muesli, nutrigrain, Sustain, basmati rice, crumpet, pita Untoasted muesli, nutrigrain, Sustain, basmati rice, crumpet, pita bread, ryvita biscuit, beetroot, pineapple, raisins, bananas, bread, ryvita biscuit, beetroot, pineapple, raisins, bananas, orange juice, sultanas, rock melon, ice cream, cordial, fanta, orange juice, sultanas, rock melon, ice cream, cordial, fanta, popcorn, muslei bars, honey sucrose.popcorn, muslei bars, honey sucrose.
Foods with a low GI [rating 0- 55]Foods with a low GI [rating 0- 55]
Apples, peaches, pears plums, apricots, cherries, grapefruit, Apples, peaches, pears plums, apricots, cherries, grapefruit, grapes, kiwi fruit, apple juice, kumara, yam, baked beans, grapes, kiwi fruit, apple juice, kumara, yam, baked beans, chickpeas, kidney beans, soya beans, lactose, fructose, corn, peas, chickpeas, kidney beans, soya beans, lactose, fructose, corn, peas, carrots, sponge cake, rye bread, oat bran bread, fruit loaf, carrots, sponge cake, rye bread, oat bran bread, fruit loaf, chocolate, yogurt, custard, milk pasta, sultana bran, Special K, chocolate, yogurt, custard, milk pasta, sultana bran, Special K, porridge, Kellogs All bran porridge, Kellogs All bran
Before ExerciseBefore Exercise A CHO food source that is quickly absorbed would be a A CHO food source that is quickly absorbed would be a
suitable boost of energy before exercise.suitable boost of energy before exercise. Some research shows that having glucose drinks or Some research shows that having glucose drinks or
concentrated high GI foods such as sweets up to 60 concentrated high GI foods such as sweets up to 60 minutes before exercise can cause a sharp rise followed by minutes before exercise can cause a sharp rise followed by an immediate fall in blood glucose to levels before normal. an immediate fall in blood glucose to levels before normal. This is known as the rebound effect.This is known as the rebound effect.
This rebound may impair performance.This rebound may impair performance. Other studies suggest that high GI food/drinks within 15 Other studies suggest that high GI food/drinks within 15
minutes of exercise may delay the onset of fatigue.minutes of exercise may delay the onset of fatigue. The general recommendation is to eat low GI foods/drinks The general recommendation is to eat low GI foods/drinks
about 2 hours before exercise, since the glucose from these about 2 hours before exercise, since the glucose from these foods is slowly released and does not have an unwanted foods is slowly released and does not have an unwanted rebound effect. rebound effect.
During Exercise.During Exercise.
Moderate to high GI foods and Moderate to high GI foods and liquids should be used in liquids should be used in sports where glycogen stores sports where glycogen stores are at risk of being depleted. are at risk of being depleted. This is usual in sports longer This is usual in sports longer than 60- 90 minutes.than 60- 90 minutes.
After exerciseAfter exercise
High GI foods and High GI foods and liquids are suitable liquids are suitable after exercise after exercise particularly in the particularly in the first 15 minutesfirst 15 minutes
Boosting your CabohydratesBoosting your Cabohydrates
If you find difficulty in eating all the CHO If you find difficulty in eating all the CHO you need, due to the bulk of the food.you need, due to the bulk of the food.
Here are some tips to help boost your Here are some tips to help boost your CHO intake.CHO intake.
1. Choose low fibre foods such as white 1. Choose low fibre foods such as white bread and white rice.bread and white rice.
2. Eat little and often. This will reduce the 2. Eat little and often. This will reduce the bulk of each mealbulk of each meal
3. Use liquids high in CHO, eg. Fruit juice, 3. Use liquids high in CHO, eg. Fruit juice, trim milk, fruit smoothies, sports drinks, trim milk, fruit smoothies, sports drinks, High CHO meal replacement drinks.High CHO meal replacement drinks.
4. Use simple sugars for example, jam 4. Use simple sugars for example, jam honey on toast add sugar to food, eat honey on toast add sugar to food, eat jelly beans. jelly beans.
Daily Carbohydrate during exerciseDaily Carbohydrate during exercise
Depending on sport you should try to get between 55-70% of Depending on sport you should try to get between 55-70% of your total daily energy intake from CHOyour total daily energy intake from CHO
ActivityActivity Grams of CHO per body WT.Grams of CHO per body WT.
In KG.In KG.
Sports that include up to 60 mins.Sports that include up to 60 mins.
Moderate to high intensity training Moderate to high intensity training daily. Sprint eventsdaily. Sprint events
5-6 g/kg5-6 g/kg
Sports that involve 60-120 minsSports that involve 60-120 mins
Moderate to high intensity training Moderate to high intensity training daily rugby, soccer, short triathlonsdaily rugby, soccer, short triathlons
7-8 g/kg7-8 g/kg
Endurance training 2-5 hours intense Endurance training 2-5 hours intense training per daytraining per day
Marathons, cyclingMarathons, cycling
9-10 g/kg9-10 g/kg
Extreme training 5 or more hours per Extreme training 5 or more hours per day Iron man, multi endurance day Iron man, multi endurance eventsevents
11-12 g/kg11-12 g/kg
Eat smart tips to ensure good CHO intakeEat smart tips to ensure good CHO intake 1. Complex nutritious CHO should form the basis of all 1. Complex nutritious CHO should form the basis of all
meals and snacks. Aim to have 75% of your meal plate meals and snacks. Aim to have 75% of your meal plate taken up by CHO foods.taken up by CHO foods.
2. Use fruit in all forms. Dried, fresh, cooked – regularly as 2. Use fruit in all forms. Dried, fresh, cooked – regularly as snacks with meals, and starchy vegetables such as snacks with meals, and starchy vegetables such as potatoes, peas, corn.potatoes, peas, corn.
3. Use bread in a variety of forms such as pita, rolls, bagels.3. Use bread in a variety of forms such as pita, rolls, bagels. 4. Use pasta and rice as a side or main dish. Use low fat 4. Use pasta and rice as a side or main dish. Use low fat
saucessauces 5. Use low fat CHO desserts such as fruit and cereal and 5. Use low fat CHO desserts such as fruit and cereal and
yogurt, milk puddings, using trim milk, low fat fruit yogurt, milk puddings, using trim milk, low fat fruit crumbles.crumbles.
6. Try fruit smoothies [milk, fruit yogurt blended together] 6. Try fruit smoothies [milk, fruit yogurt blended together] as snacks or a quick meal replacement.as snacks or a quick meal replacement.
ProteinProtein Function. Provides building blocks for muscle and tissue.Function. Provides building blocks for muscle and tissue. It is involved in the structure of many hormones It is involved in the structure of many hormones and enzymes.and enzymes. It is a minor muscle fuel .It is a minor muscle fuel . It is important in maintaining an active immune It is important in maintaining an active immune system.system.
Extreme cases when protein is called on as a fuel.Extreme cases when protein is called on as a fuel. Ultra endurance events, starvation. Some diseasesUltra endurance events, starvation. Some diseases
1 gram of protein provides 17 J of energy1 gram of protein provides 17 J of energy Protein should provide 10- 15 % of the total energy Protein should provide 10- 15 % of the total energy
consumed per dayconsumed per day
Protein RequirementsProtein Requirements
Protein requirements because of Protein requirements because of two reasons.two reasons.
1. To account for the small 1. To account for the small contribution of protein to energycontribution of protein to energy
2. To account for the extra muscle 2. To account for the extra muscle that is producedthat is produced
Protein foods should be selected Protein foods should be selected with the other nutritional with the other nutritional guidelines in mind. CHO 60- 65%. guidelines in mind. CHO 60- 65%. Fat 20-30%Fat 20-30%
How can you achieve this.How can you achieve this. Watch how much meat is being Watch how much meat is being
consumed serving size.consumed serving size. Vegetable protein often have low Vegetable protein often have low
fat high CHO content.fat high CHO content.
ActivityActivity ProteinProtein[g/kg body wt/day][g/kg body wt/day]
General General sportsport
11
Weight Weight trainingtraining
1.2- 1.61.2- 1.6
Endurance Endurance trainingtraining
1.2- 1.61.2- 1.6
AdolescentsAdolescents
athletesathletes22
ProteinsProteins
Not only is the amount of protein important but also the quality.Not only is the amount of protein important but also the quality. Proteins are made up amino acids.Proteins are made up amino acids. Eight of the twenty known amino acids are known as essential Eight of the twenty known amino acids are known as essential
amino acids.amino acids. Foods that contain all eight of these are called high quality or Foods that contain all eight of these are called high quality or
complete proteins and are easily absorbed by our bodies.complete proteins and are easily absorbed by our bodies. High quality protein foods include milk, cheese, yogurt, meat, fish, High quality protein foods include milk, cheese, yogurt, meat, fish,
poultry and eggs.poultry and eggs.
ProteinProtein Low quality protein or incomplete protein foods contain only 6 or Low quality protein or incomplete protein foods contain only 6 or
7 of the essential amino acids and these are not easily utilised by 7 of the essential amino acids and these are not easily utilised by our bodies.our bodies.
Therefore protein is less able to meet the needs of your body.Therefore protein is less able to meet the needs of your body. Low quality protein foods include bread cereals, grains, nuts, Low quality protein foods include bread cereals, grains, nuts,
lugumes and seeds.lugumes and seeds. As incomplete proteins are the basis for a vegetarian diet, non As incomplete proteins are the basis for a vegetarian diet, non
meat eaters need to balance their protein intake carefully.meat eaters need to balance their protein intake carefully.
FatFat Function of fat in the diet.Function of fat in the diet. To produce body fat for protection and energy.To produce body fat for protection and energy. Contain soluble vitamins.Contain soluble vitamins. Help make cell walls.Help make cell walls. Fats are the richest source of energy in the diet.Fats are the richest source of energy in the diet. One gram of fat provides 37 J of energy. Cf. with CHO and One gram of fat provides 37 J of energy. Cf. with CHO and
protein which provide only 16 J.protein which provide only 16 J.
When we digest fat it is converted into two forms.When we digest fat it is converted into two forms. These are used in biomechanical pathways to produce These are used in biomechanical pathways to produce
energy.energy.
Fat
Triglycerides
Free Fatty Acids
FatFat We tend to burn fat as We tend to burn fat as
energy within the aerobic energy within the aerobic system. Initially we burn system. Initially we burn CHO, then as exercise CHO, then as exercise duration increases, we turn duration increases, we turn increasingly to the fatty increasingly to the fatty acids and triglycerides.acids and triglycerides.
This process takes This process takes between 30-60 minutes.between 30-60 minutes.
Degree to which these Degree to which these nutrients are used during nutrients are used during aerobic exercise.aerobic exercise.
Exercise Exercise durationduration
minutesminutes
% % energy energy from from CHOCHO
% % energyenergy
From From fatsfats
0-300-30 6969 3131
30-6030-60 6363 3737
60-9060-90 5757 4343
90-12090-120 5050 5050
120-150120-150 4545 5555
150-180150-180 4040 6060
Fat intakeFat intake The key reasons we want The key reasons we want
to limit are fat intake areto limit are fat intake are::
Athletic performance.Athletic performance. Too much fat in our food Too much fat in our food
often replaces CHO and often replaces CHO and this lack of CHO will impair this lack of CHO will impair peak performance.peak performance.
Health ReasonsHealth Reasons A high fat intake related to A high fat intake related to
an increased risk of an increased risk of developing heart disease, developing heart disease, stroke, obesity, and some stroke, obesity, and some cancers.cancers.
Eat smart ways to lower your fat intakeEat smart ways to lower your fat intake1.1. Limit use of spreads, [butter, peanut butter, cheese Limit use of spreads, [butter, peanut butter, cheese
spreads].spreads].
2.2. Trim all visible fat from meats including the skin on Trim all visible fat from meats including the skin on chicken.chicken.
3.3. .Use low fat cooking methods. It is faster and cleaner to .Use low fat cooking methods. It is faster and cleaner to microwave, steam, bake, grill or lightly boil food than to microwave, steam, bake, grill or lightly boil food than to fry. Your taste buds will adjust.fry. Your taste buds will adjust.
4.4. Use low fat diary products [ trim milk, yogurt edam Use low fat diary products [ trim milk, yogurt edam cheese]cheese]
5.5. Choose low fat snack foods, fruit yogurt vegetables. Choose low fat snack foods, fruit yogurt vegetables. instead of crisps, and chocolate.instead of crisps, and chocolate.
6.6. Avoid pink, processed meats such as salami, luncheon Avoid pink, processed meats such as salami, luncheon sausage, saveloys and sausages.sausage, saveloys and sausages.
7.7. Watch out for hidden fat in chocolate, nuts, ice-cream Watch out for hidden fat in chocolate, nuts, ice-cream pastries, chips, croissants and avocado.pastries, chips, croissants and avocado.
8.8. It is important to reduce your fat intake but not to It is important to reduce your fat intake but not to eliminate.eliminate.
9.9. Fat has important soluble vitamins A,D, E, and K and is Fat has important soluble vitamins A,D, E, and K and is vital to the structure of the cellsvital to the structure of the cells..
WaterWater The human body is approximately 70- 75% water The human body is approximately 70- 75% water
by weightby weight Water is our most important nutrient.Water is our most important nutrient. When we exercise fluid is lost [mostly as sweat]When we exercise fluid is lost [mostly as sweat] Lost fluid must be replaced in order to prevent dehydrationLost fluid must be replaced in order to prevent dehydration Thirst is a poor indicator of the onset of dehydration since Thirst is a poor indicator of the onset of dehydration since
thirst indicates that the body is already suffering from the thirst indicates that the body is already suffering from the early stages of dehydration.early stages of dehydration.
The more exerciser that you perform the greater the fluid The more exerciser that you perform the greater the fluid you require.you require.
A common way to measure fluid loss during a training A common way to measure fluid loss during a training session is by monitoring sweat loss.session is by monitoring sweat loss.
Calculating fluid loss.Calculating fluid loss. a. a. Weight before sessionWeight before session
b. Weight after sessionb. Weight after session
c. Weight of fluid consumed during sessionc. Weight of fluid consumed during session # 1millilitire of fluid = 1 gram.# 1millilitire of fluid = 1 gram.
Step 1.Step 1.
Step 2.Step 2.
Length of session [hr]Length of session [hr]
Step 3.Step 3.
[ a ][ a ]
Fluid Loss [ml] = [a-b] +c
Fluid Loss Rate [ml/hr]=Fluid Loss [ml]
Level of dehydration [%]= [a-b] x 100
Hydration guideHydration guide It is preferable in sport to It is preferable in sport to
have the level of hydration have the level of hydration between 1-2 % to prevent between 1-2 % to prevent a reduction in aerobic a reduction in aerobic performance.performance.
A general guideline, fluid A general guideline, fluid should be replaced at should be replaced at approximately 500ml for approximately 500ml for every 500 grams of fluid every 500 grams of fluid lost.lost.
Calculate Fluid lossCalculate Fluid loss A = fluid loss. B= Fluid loss rate. C= Level of dehydration.A = fluid loss. B= Fluid loss rate. C= Level of dehydration. An athlete runs for 70minutes. In this time, they consumed no extra An athlete runs for 70minutes. In this time, they consumed no extra
fluids. Their body weight at the start of the run was 76.5 kg and 75.1 fluids. Their body weight at the start of the run was 76.5 kg and 75.1 kg at the conclusion.kg at the conclusion.
Sweat loss [ml] = [a-b] +cSweat loss [ml] = [a-b] +c = [76.5kg-75.1kg] +0 kg= [76.5kg-75.1kg] +0 kg = 1.4 kg or 1400ml= 1.4 kg or 1400ml Sweat Rate [m/hr] = 1400mlSweat Rate [m/hr] = 1400ml 1.16 hrs1.16 hrs = 1206.9 ml/hr= 1206.9 ml/hr Dehydration[%] = [ ( 76.5-75.1KG) ] X100Dehydration[%] = [ ( 76.5-75.1KG) ] X100 [ 76.5 ][ 76.5 ] = 1.8% 1gm of water = 1ml= 1.8% 1gm of water = 1ml # 70/60 mins # 70/60 mins
Sports drinks and ExerciseSports drinks and Exercise Fluid losses of between 2-3 % of body weight will impair Fluid losses of between 2-3 % of body weight will impair
aerobic performance.aerobic performance. Consequently, it becomes necessary to replace fluid during Consequently, it becomes necessary to replace fluid during
and following exercise.and following exercise. Sports drinks are a popular source of replacement fluid [to Sports drinks are a popular source of replacement fluid [to
offset dehydration] and CHO [ to replace lost muscle offset dehydration] and CHO [ to replace lost muscle glycogen]glycogen]
When a work out period exceeds 60 minutes, sports drinks When a work out period exceeds 60 minutes, sports drinks can be beneficial because they provide a source of fuel for can be beneficial because they provide a source of fuel for working muscles and will speed up the absorption of water working muscles and will speed up the absorption of water and glucose from the small intestine due to their chemical and glucose from the small intestine due to their chemical composition.composition.
For events less than 60 minutes, plain water before or For events less than 60 minutes, plain water before or during exercise is sufficientduring exercise is sufficient
Sports Drinks and ExerciseSports Drinks and Exercise With a sports drink, continued exercise will not deplete With a sports drink, continued exercise will not deplete
muscle glycogen as fast and performance time may be muscle glycogen as fast and performance time may be increased.increased.
Following exercise, sports drinks can help reduce recovery Following exercise, sports drinks can help reduce recovery time by rapidly restoring muscle glycogen.time by rapidly restoring muscle glycogen.
If an athlete chooses to use a sports drink it should have 20 If an athlete chooses to use a sports drink it should have 20 grams or less of CHO per 250 ml of fluid. grams or less of CHO per 250 ml of fluid.
This equates to 4-8 % CHO concentration.This equates to 4-8 % CHO concentration. At concentrations above this, absorption rates from the At concentrations above this, absorption rates from the
intestine decrease.intestine decrease. Sodium content should be 10- 25mmol/l ie,Sodium content should be 10- 25mmol/l ie, [57-143mg/250ml] to aid the up take of water from the [57-143mg/250ml] to aid the up take of water from the
sports drink.sports drink.
Sports Drinks and ExerciseSports Drinks and Exercise Athletes should bear in mind that sports drinks are diluted Athletes should bear in mind that sports drinks are diluted
for rapid absorption, they are a weaker source of CHO.for rapid absorption, they are a weaker source of CHO. Following exercise an athlete would need to drink twice as Following exercise an athlete would need to drink twice as
much sports drink to replace lost CHO as a standard fruit much sports drink to replace lost CHO as a standard fruit juice.juice.
The value of sports drinks can be bought into question as The value of sports drinks can be bought into question as some studies have shown that athletes performed better some studies have shown that athletes performed better when they thought they were consuming a sports drink. In when they thought they were consuming a sports drink. In reality it was a placebo.reality it was a placebo.
There are of course alternatives to sports drinks. There are of course alternatives to sports drinks. As noted, water will suffice for most athletes. As noted, water will suffice for most athletes. Dilute fruit juices [1 part juice to 1 part water] will achieve Dilute fruit juices [1 part juice to 1 part water] will achieve
the same effect.the same effect. Concentrated CHO drinks such as undiluted fruit drinks, Concentrated CHO drinks such as undiluted fruit drinks,
fruit juices and sugar based soft drinks are not advisable fruit juices and sugar based soft drinks are not advisable during exercise due to their slow absorption rate from the during exercise due to their slow absorption rate from the intestine. intestine.
Sports drinks and ExerciseSports drinks and Exercise A common use for sports drinks is A common use for sports drinks is
to replace lost electrolytes to replace lost electrolytes [sodium, potassium] because of [sodium, potassium] because of sweating.sweating.
The concentration of electrolytes The concentration of electrolytes in sweat is extremely small and in sweat is extremely small and easily replaced following exercise easily replaced following exercise via the diet.via the diet.
The exception arises in the case of The exception arises in the case of extreme prolonged exercise when extreme prolonged exercise when eating is not feasible.eating is not feasible.
Basic Fluid Replacement RulesBasic Fluid Replacement Rules 1. 1. Drink approximately 500ml Drink approximately 500ml
of cool water about 2hours of cool water about 2hours before training/competing.before training/competing.
Follow this by drinking 250ml-Follow this by drinking 250ml-500ml 15 minutes before the 500ml 15 minutes before the event.event.
2. Drink 150- 200ml of water, 2. Drink 150- 200ml of water, diluted fruit juice or sports diluted fruit juice or sports drink every 10-15 minutes drink every 10-15 minutes during training or competition during training or competition if feasible.if feasible.
3. After training replace every 3. After training replace every 500g of body weight lost with 500g of body weight lost with 500ml of water.500ml of water.
4. Avoid caffeine based fluids 4. Avoid caffeine based fluids and alcohol when rehydrating.and alcohol when rehydrating.
Nutritional value of sports drinksNutritional value of sports drinks
BrandBrand Energy Energy [kg][kg]
CHOCHO
[g][g]FatFat
[g][g]ProteinProtein
[kg][kg]SodiumSodium
[mg][mg]
PoweradePowerade 335335 2020 00 00 6262LucozadeLucozade 713713 46.346.3 0-10-1 0-10-1 110110
G –ForceG –Force 433433 25.525.5 NANA NANA NANAFresh up Vits.Fresh up Vits. 432.5432.5 25.525.5 0-10-1 0-10-1 99E2 Body ActionE2 Body Action 425425 25.325.3 NANA 0-2.50-2.5 19.319.3GateradeGaterade 260260 1515 00 00 110110Mizone WaterMizone Water 128128 7.57.5 0-10-1 0-10-1 NANA
Vitamins.Vitamins. Function.Function. Essential nutrient that is not used for energy.Essential nutrient that is not used for energy. Must be supplied in the diet.Must be supplied in the diet. Performs at least one specific function in the body Performs at least one specific function in the body
often more.often more. Protect the body by maintaining body chemistryProtect the body by maintaining body chemistry Allow growth and maintainance of bones.Allow growth and maintainance of bones. Aid in digestionAid in digestion Have no structural similarites.Have no structural similarites. Two types of vitaminsTwo types of vitamins.. A. Water solubleA. Water soluble B. Fat solubleB. Fat soluble
VitaminsVitamins
1. Water soluble. 1. Water soluble. Cannot be stored, so need to be consumed each Cannot be stored, so need to be consumed each
day.day. Vitamin c and the B group of vitaminsVitamin c and the B group of vitamins
2. Fat Soluble2. Fat Soluble Found in fats and oils stored in the body.Found in fats and oils stored in the body. Vitamins A,D,E, and K.Vitamins A,D,E, and K.
Major Food Sources of VitaminsMajor Food Sources of Vitamins Fat SolubleFat Soluble
VitaminVitamin Food sourceFood source Major Major FunctionsFunctions
SymptomsSymptoms
A.A.
3 most 3 most common common stored in liverstored in liver
Liver, diary Liver, diary foods. Butter, foods. Butter, green leafy green leafy vegs. Yellow vegs. Yellow vegs, fruitsvegs, fruits
Growth repair Growth repair and and developmentdevelopment
Prevent night Prevent night blindness blindness maintain cells of maintain cells of skin surfaceskin surface
And lining of And lining of gutgut
Retard growthRetard growth
Skin lesionsSkin lesions
Night blind nessNight blind ness
Increase risk of Increase risk of infectionsinfections
DD
CalciferolCalciferol
Sun lightSun light
Eggs, butter, Eggs, butter, fish-oil and fish-oil and fortified fortified margarine.margarine.
Growth and Growth and mineralisation of mineralisation of bonesbones
Aids absorption of Aids absorption of calcium and calcium and phosphorus from phosphorus from dietdiet
Bone deformationBone deformation
Rickets in childrenRickets in children
Inadequate Inadequate calcuim calcuim metabolismmetabolism
Major Food sources of VitaminsMajor Food sources of Vitaminsfat solublefat soluble
VitaminVitamin Food sourceFood source Major functionMajor function Symptoms.Symptoms.
E.E.Alpha- Alpha- tocopherotocopherollstored in liverstored in liver
Wheet germ. Wheet germ. Vegetable oils, Vegetable oils, margarine nutsmargarine nuts
Whole grain Whole grain products,products,
Green leafy Green leafy vegs.vegs.
RBC. ProductionRBC. Production
An anti oxidant An anti oxidant may protect cell may protect cell membranes.membranes.
Haemolytic Haemolytic anaemia in anaemia in premature premature infants.infants.
Reduced Reduced resistance to resistance to tissue oxidationtissue oxidation
K.K. meat, green meat, green leafy vegs., leafy vegs., soya beans, soya beans, cauliflower, cauliflower, cabbagecabbage
Important in Important in blood clottingblood clotting
Functioning of Functioning of some bone and some bone and kidney proteinkidney protein
May impair May impair blood clotting.blood clotting.
Water soluble vitaminsWater soluble vitaminsVitaminsVitamins Food SourceFood Source FunctionsFunctions SymptomsSymptoms
CC
Ascorbic Ascorbic acidacid
Green leafy Green leafy vegs. parsley, vegs. parsley, capsicumcapsicum
Citrus fruit, Citrus fruit, currents, currents, tropical fruits, tropical fruits, tomatoestomatoes
Maintenance of Maintenance of connective tissue, connective tissue, cartilage, tendons cartilage, tendons ,bone.,bone.
Absorption of ironAbsorption of iron
Wound healing Wound healing muscle muscle regenerationregeneration
Protects against Protects against oxidantsoxidants
Scurvy, poor Scurvy, poor wound healing.wound healing.
Increased Increased susceptibility to susceptibility to illness.illness.
Slower recovery Slower recovery from training from training stressstress
B1B1
ThiaminThiamin
Meat, pork, Meat, pork, yeast, whole yeast, whole grains, nuts , all grains, nuts , all vegs,vegs,
Energy Energy production production through CHO through CHO metabolismmetabolism
Nerve and heart Nerve and heart functionfunction
Disturbance of Disturbance of nervous system nervous system function.function.
Poor energy Poor energy production, production, general fatiguegeneral fatigue
Water Soluble VitaminsWater Soluble Vitamins
VitaminVitamin Food sourceFood source FunctionFunction SymptomsSymptoms
B2B2
RiboflainRiboflain
Milk, milk Milk, milk products, yeast, products, yeast, organ meats, organ meats, eggs, whole eggs, whole grain, green grain, green leafy vegs.leafy vegs.
Energy Energy production, production, through fat, through fat, protein protein metabolism, metabolism, growth and growth and developmentdevelopment
General fatigue. General fatigue. growth growth impairmentimpairment
Inflammation of Inflammation of tongue and lips.tongue and lips.
Cracks at Cracks at corner of mouthcorner of mouth
NiacinNiacin
Nicotinic Nicotinic acidacid
Meat, liver, fish, Meat, liver, fish, eggs , yeast, eggs , yeast, peanuts, whole peanuts, whole grain productsgrain products
A vital A vital component of component of co enzymes co enzymes concerned with concerned with the energy the energy process.process.
General fatigue, General fatigue, gastro-intestinal gastro-intestinal disturbances, disturbances, mental mental disturbances, disturbances, skin disordersskin disorders
Water Soluble VitaminsWater Soluble Vitamins
VitaminsVitamins Food SourceFood Source FunctionFunction SymptomsSymptoms
B6B6
PyridoxinePyridoxine
Mainly high Mainly high protein protein products, products, wholegrain, wholegrain, yeast, cereals, yeast, cereals, vegs, peanuts, vegs, peanuts, bananasbananas
Role protein Role protein metabolism, metabolism, role in glucose role in glucose metabolismmetabolism
SleeplessnessSleeplessness
Irritability, Irritability, depression, skin depression, skin lesions, lesions, anaemia in anaemia in latter stageslatter stages
B12B12CobalaminCobalamin
Liver meat, Liver meat, diary products, diary products, oysters, oysters, sardinessardines
Formation of Formation of genetic materialgenetic material
Maintenance of Maintenance of normal RBC normal RBC production.production.
A type of A type of anaemiaanaemia
Nervous system Nervous system disordersdisorders
Water Soluble VitaminsWater Soluble Vitamins
VitaminVitamin Food sourceFood source FunctionFunction SymptomsSymptoms
Folic AcidFolic Acid Liver, meat, Liver, meat, fish, green leafy fish, green leafy vegetables, vegetables, orange juiceorange juice
Formation of Formation of genetic materialgenetic material
Maintenance of Maintenance of normal RBC normal RBC productionproduction
Anaemic Anaemic disorders.disorders.
diarrhoeadiarrhoea
PantothenicPantothenic
acidacid
Meat, poultry,Meat, poultry,
Fish, grain, Fish, grain, cereals, cereals, legumes, yeast, legumes, yeast, egg yolkegg yolk
Central role in Central role in CHO, fat, CHO, fat, protein protein metabolism.metabolism.
Tingling Tingling sensation in sensation in hands and feet.hands and feet.
Impaired Impaired energy energy productionproduction
Water Soluble VitaminsWater Soluble Vitamins
VitaminsVitamins Food sourceFood source FunctionFunction SymptomsSymptoms
BiotinBiotin Meat, egg yolk,Meat, egg yolk,
fish, nuts, vegsfish, nuts, vegsMetabolism of Metabolism of CHO, fats, and CHO, fats, and proteins.proteins.
Role in nerve Role in nerve cell growth and cell growth and functionfunction
General fatigueGeneral fatigue
Loss of appetiteLoss of appetite
Inflamed Inflamed tonguetongue
Nausea, Nausea, depression,depression,
Skin lesionSkin lesion
VitaminsVitamins Vitamins as a general rule do not improve performance in Vitamins as a general rule do not improve performance in
physical activity when consumed in amounts above the physical activity when consumed in amounts above the levels required.levels required.
What happens to excess?What happens to excess? Water soluble vitamins are lost in urine.Water soluble vitamins are lost in urine. Fat soluble vitamins are lost in faeces or stored.Fat soluble vitamins are lost in faeces or stored. A healthy balanced diet will provide the athlete with all the A healthy balanced diet will provide the athlete with all the
vitamins they require. This eliminates the need for vitamin vitamins they require. This eliminates the need for vitamin supplements in all but the extreme cases.supplements in all but the extreme cases.
It is preferable for athletes non athletes to get their daily It is preferable for athletes non athletes to get their daily vitamin requirements from food, rather than relying on vitamin requirements from food, rather than relying on multi vitamins.multi vitamins.
By having a balanced diet CHO, proteins, fats fibre and By having a balanced diet CHO, proteins, fats fibre and minerals are also providedminerals are also provided
MineralsMineralsMineralsMinerals inorganic element present in significant quanities inorganic element present in significant quanities
found in the residue after combustion.found in the residue after combustion.
Trace elementsTrace elements all trace elements are minerals all trace elements are minerals
Found in the body in smsll amounts less than 5g eg. Iron, zinc, Found in the body in smsll amounts less than 5g eg. Iron, zinc, iodine, selenium, copper, magnesium, flouride, colbalt.iodine, selenium, copper, magnesium, flouride, colbalt.
Minerals like vitamins, are best sourced through a diet that Minerals like vitamins, are best sourced through a diet that applies the food pyramid and principles of selecting a applies the food pyramid and principles of selecting a variety of foods from the four food groups.variety of foods from the four food groups.
IronIronSourcesSources Rich -- Liver, kidney, and dried apricotsRich -- Liver, kidney, and dried apricots
Moderate. – meat ,eggs, vegetables, whole grain Moderate. – meat ,eggs, vegetables, whole grain cereal, and dried beans cereal, and dried beans
RequirementRequirement MSI Men 5g , ADI Men , MSI Women 5mg Women MSI Men 5g , ADI Men , MSI Women 5mg Women 12mg.12mg.
FunctionFunction Essential for the transport and utilisation of Essential for the transport and utilisation of oxygen and important for many enzymesoxygen and important for many enzymes
Formation of haemoglobinFormation of haemoglobin
DeficiencyDeficiency Anaemina, Reduces resistance to infection, Anaemina, Reduces resistance to infection, Reduces O2 flow to musclesReduces O2 flow to muscles
ExcessExcess Excess is rare can cause liver damageExcess is rare can cause liver damage
CommentComment Only about 10% iron absorbed from food. Only about 10% iron absorbed from food. Absorption increased with vitamin C and Absorption increased with vitamin C and decreases with phytic acid cerealsdecreases with phytic acid cereals
CalciumCalciumSourcesSources Good-- Milk, cheese, yogurt, fish[ with edible bones Good-- Milk, cheese, yogurt, fish[ with edible bones
sardines ] Green leafed Vegs.sardines ] Green leafed Vegs.
Some in whole grain, nutsSome in whole grain, nuts
Poor in eggs butter cream, and potatoesPoor in eggs butter cream, and potatoes
RequirementRequirement MSI 400mg ADI 600mgMSI 400mg ADI 600mg
FunctionFunction Acts with phosphorous in the structure of bone and Acts with phosphorous in the structure of bone and teeth, Role in blood clotting, transmission of nerve teeth, Role in blood clotting, transmission of nerve impulses, growth ,muscle contraction, relaxation, impulses, growth ,muscle contraction, relaxation, muscle and liver glycogen.muscle and liver glycogen.
DeficiencyDeficiency Muscle cramp, rickets, Osteoporosis caused by low Muscle cramp, rickets, Osteoporosis caused by low calcium and hormonal factors more common in calcium and hormonal factors more common in women after menopausewomen after menopause
ExcessExcess Possible kidney stones, muscles and bone changes.Possible kidney stones, muscles and bone changes.
CommentComment 99% calcium found in bones and teeth, stored in 99% calcium found in bones and teeth, stored in bones to maintain blood levels and cells. High bones to maintain blood levels and cells. High protein intakes can cause loss of urine.protein intakes can cause loss of urine.
Excess fibre can bind minerals making them Excess fibre can bind minerals making them unavailable for absorptionunavailable for absorption
Training Diet.Training Diet. Eat smart goals for Eat smart goals for
competitioncompetition
1.1. Ensure optimum muscle Ensure optimum muscle and glycogen storage.and glycogen storage.
2.2. Be well hydratedBe well hydrated
3.3. Be at your goal body Be at your goal body weight.weight.
Pre-event mealsPre-event meals Low fibre cereal such as cornflakes, trim milk, fruit, and Low fibre cereal such as cornflakes, trim milk, fruit, and
yogurtyogurt Bread, toast, rolls, fruit bread and jam, honey no butter.Bread, toast, rolls, fruit bread and jam, honey no butter. Spaghetti, baked beans on toast. fruit juice.Spaghetti, baked beans on toast. fruit juice. You might like to practice with low GI foods in training.You might like to practice with low GI foods in training.
Recovery Meals. Recovery Meals.
Two main Two main requirements.requirements.
1.1. Replace fluid and Replace fluid and electrolytes lost in electrolytes lost in exerciseexercise
2.2. Replace lost glycogen Replace lost glycogen stores.stores.