Elite Sport Performance Scheme Food Well, Why Bother..? Professor David Russell 13 th March 2012

Transcription

1 Elite Sport Performance Scheme Food Well, Why Bother..? Professor David Russell 13 th March 2012

2 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

3 Energy (Calories) Energy Carbohydrate Fat 1g = 4kcal Protein 1g = 4kcal 1g = 9kcal Alcohol 1g = 7kcal Bio logical A P Pathways A P P ATP Energy Currency 1 calorie heat required to increase temperature of 1gram water 1 0 c

4 Energy (Calories) Energy Carbohydrate Fat 1g = 4kcal Protein 1g = 4kcal 1g = 9kcal Alcohol 1g = 7kcal Bio logical A P Pathways A P P ATP Energy Currency 1 calorie heat required to increase temperature of 1gram water 1 0 c

5 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

6 How Many Calories Then? Calories required = BMR x PA Basal Metabolic Rate multiplied by physical activity BMR = number of calories you burn at rest in 24 hours maintaining essential functions of respiration, digestion and brain function

7 How Many Calories Then? Step 1; Age Men Women (Weight in Kg s x 15.3) (Weight in Kg s x 14.7) x (Weight in Kg s x 11.6) (Weight in Kg s x 8.7) Step 2; Estimate Physical Activity Level (PAL) Sedentary 1.2 Fairly Active 1.3 Moderately Active 1.4 Active 1.5 Very Active 1.7 Sitting Walking Exercise 2/3 times a week Step 3; BMR x PAL Exercise over 3 times a week Daily Exercise Step 4; High sustained energy requirements and muscle building multiply step 3 x 1.2.

8 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

9 Dietary Balance Carbohydrate Protein 45-65% 15-20% Dietary Fat 20-30%

10 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

11 Carbohydrate The Main Source of Energy Carbohydrate Glycogen Muscles Converted Storage Simple (Mono or Disaccharides) Complex (Polysaccharides)

12 Carbohydrate The Main Source of Energy GI GL How body reacts to food containing Carbohydrate High GI = 70+ Potatoes, cornflakes, white bread, white rice, sugar based drinks Low GI = below 55 Beans, lentils, coarse grain bread, museli, fruit, dairy products Unlike GI takes account of portion size Calculated GL = (GI x Carbohydrates per portion) divide id by 100 1GL = glycaemic effect of 1g of glucose Low GL = oats, egg based pasta, sweet potatoes, wild rice, quinoa

13 How Much Carbohydrate? Activity Level Carbohydrate Per Day x Per Kg 3-5 hours per week 4-5g 5-7 hours per week 5-6g 1-2hours per day 6-7g 2-4 hours per day 7-8g More than 4 hours per day 8-10g

14 Protein Growth Formation & Repair RDA 0.75g / kg body weight Regular exercise 1.2 / 1.8 / kg body weight Endurance / running Include strength and power exercise Insufficient protein slower muscle gain

15 How Much Protein? Food Protein (g) Meat and Fish; 1 lean fillet steak 31g 1 chicken breast fillet 30g 1 salmon fillet 30g Tuna, canned in brine 24g 2 slices of turkey breast 10g Dairy Products; 1 slice cheddar cheese 10g 2 tablespoons cottage cheese 15g 1 glass skimmed milk 7g 1 glass soya milk 7g 1 carton yoghurt 6g 1 egg 8g Nuts and Seeds; 1 handful peanuts 12g 1 tablespoon peanut butter 5g

16 How Much Protein? Food Protein (g) Pulses; 1 small tin baked beans 10g 3 tablespoons cooked lentils 9g 3 tablespoons cooked red kidney beans 10g Soya and Quorn Products; 1 tofu burger 5g 1 quorn burger 6g Grains and Cereals; 2 slices wholemeal bread 6g 1 serving cooked pasta 7g Protein Supplements; 1 scoop protein powder 22g* 1 serving meal replacement shake 42g* 1 nutrition (sports) bar 15g* * values may vary depending on brand

17 Fat It s Part of Every Membrane of Every Cell Saturated Unsaturated Fatty meats Butter Full fat dairy Palm oil Egg yolk GDA: Male 95g / Female 70g Monosaturated t Polyunsaturated t Oleic Acid Omega 3 Nuts Avocado Rapeseed oil Olive oil Trans Fats ACSM: 2500 kcal need 56-69g Margarine Biscuits Fried foods Ice cream Sardines Mackerel Tuna Pumpkin seeds Walnuts Flax seeds Omega 6 Sunflower oil Peanuts Evening primrose Sesame Groundnut oil 10:1

18 Sources of Omega 3 Fatty Acids Food Omega 3 fatty acids: g per 100g Salmon 2.5g Mackerel 2.8g Sardines (tinned) 2.0g Trout 1.3g Tuna (canned in oil, drained) 1.1g1g Cod liver oil (teaspoon) 24g Flaxseed oil 57g Flaxseed (ground) 16g Rapeseed oil 9.6g

19 Sources of Omega 3 Fatty Acids Food Omega 3 fatty acids: g per 100g Walnuts 7.5g Walnut oil 11.5g Sweet potatoes 0.03g Peanuts 0.4g Broccoli 0.1g Pumpkin seeds 8.5g

20 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

21 Salt, Water & Minerals Salt; Limit to 6g, avoid foods with more than 1.25g of salt per 100gms Water; Consume at least 1 litre of water for every 1000 kcal expended NB 1 / 3 from foods Key Vitamins and Minerals; y ; Vitamin A, Vitamin C, Vitamin E, Carotenoids, Thiamine, Calcium, Riboflavin, Iron, Niacin, Zinc, Magnesium, Potassium, Selenium

22 Essential Guide to Vitamins & Minerals Vitamin / Why is it Best Food How Much? Benefits Mineral Needed? Sources Vitamin A 700µg (men) Helps vision in Helps maintain Liver, cheese, oily 600µg (women) No SUL dim light; promotes healthy skin normal vision and healthy skin fish, eggs, butter, margarine Carotenoids No official RNI, 15mg beta-carotene suggested SUL = 7mg beta-carotene Vision in dim light; healthy skin; converts into vitamin A May protect against certain cancers; may reduce muscle soreness Intensely coloured fruit and veg, e.g. apricots, peppers, tomatoes, mangoes, broccoli Thiamin 0.4mg/1,000kcal Converts Processes extra Wholemeal bread No SUL carbohydrates carbohydrate and cereals, to energy consumed pulses, meat

23 Essential Guide to Vitamins & Minerals Vitamin / Why is it Best Food How Much? * Benefits Mineral Needed? Sources Riboflavin 1.3mg 3mg(men) Converts Processes extra Milk and dairy 1.1mg (women) No SUL carbohydrates to energy carbohydrate consumed products, meat, eggs Niacin 6.6mg/1,000kcal Converts Processes Meat and offal, SUL = 17mg carbohydrates to energy the extra carbohydrate consumed nuts milk and dairy products, eggs, wholegrain cereals Vitamin C 40mg Healthy Exercise Fruit and SUL = 1,000mg connective tissue, bone, teeth, blood increases need for antioxidants; vegetables (e.g. raspberries, blackcurrants, vessels, gums and teeth; promotes immune function; assists iron absorption may help reduce free radical damage; protect cell membranes and reduce post exercise muscle soreness kiwis, oranges, peppers, broccoli, cabbage, tomatoes)

24 Essential Guide to Vitamins & Minerals Vitamin / Why is it Best Food How Much? Benefits Mineral Needed? Sources Vitamin E 10mg (EU) Antioxidant which May help reduce Vegetable oils; SUL = 540mg helps protect against heart disease; promotes free radical damage; protect cell membranes margarine, oily fish; nuts; seeds; egg yolk; avocado normal cell growth and development and reduce post exercise muscle soreness Calcium 1,000mg (men) Builds bone and Low estrogen in Milk and dairy 700mg (women) teeth; blood female athletes with products; SUL = 1,500mg clotting; nerve and amenorrhea sardines; dark muscle function increases bone loss green leafy and need for calcium vegetables; pulses; nuts and seeds

25 Essential Guide to Vitamins & Minerals Vitamin / Why is it Best Food How Much? Benefits Mineral Needed? Sources Iron 8.7mg (men) Formation of red Female athletes Meat and offal; 14.8mg (women) SUL = 17mg wholegrain cereals; fortified Zinc 9.5mg (men) 7.0mg (women) SUL = 25mg blood cells; oxygen transport; prevents anemia Healthy immune system; wound healing; skin; cell growth may need more to compensate for menstrual losses Exercise increases need for antioxidants; may help immune function breakfast cereals; pulses; green leafy vegetables Eggs; wholegrain cereals; meat; milk and dairy products Magnesium 300mg (men) Healthy bones; May improve Cereals; fruit; 270mg (women) vegetables; milk SUL = 400mg muscle and nerve function; cell formation recovery after strength training; increase aerobic capacity

26 Essential Guide to Vitamins & Minerals Vitamin / Why is it Best Food How Much? Benefits Mineral Needed? Sources Potassium 3,500mg Fluid balance; May help prevent Fruit; vegetables; SUL = 3,700mg muscle and nerve function cramp cereals Selenium 75µg (men) Antioxidant which Exercise increases Cereals; 60µg (women) SUL = 350ug helps protect against heart disease and cancer free radical production vegetables; dairy products; meat; eggs

27 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

28 Meal Guidelines (per 100g) Nutrient A lot A little Fat 20g 3g Sugars 10g 2g Saturated fat 5g 1g Fibre 3g 0.5g Sodium / Salt 0.5g / 1.25g 0.1g / 0.25g

29 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

30 Portion Sizes Food Groups Vegetables Fruit Grains Protein Healthy Fats One Portion what it looks like Hold in Palm of Hand Tennis Ball Clenched Fist Deck of Cards 1 Tablespoon

31 Order of Play Energy Production Calculation of Calories Balancing the Diet for Sport Carbohydrates, Proteins and Fats Salt, Water and Minerals???? Meaningful Quantities Portion Sizes Demystifying the Food Pyramid Q&A s

32 The Food Pyramid discretionary calories depending on activity level healthy fats and oils 1-2 portions a day protein-rich foods 2-4 portions a day calcium-rich foods 2-4 portions a day grains and potatoes 4-6 portions a day vegetables 3-5 portions a day fruit 2-4 portions a day

33 Making It Happen Just what might g it look like? Breakfast F1 Fruit Juice G1 Granola Snack F3 Banana HF1 Nuts & S d Seeds Lunch P1 Fish Snack F4 Apple Dinner Totals G2 Pasta C1 g Yogurt V1 Green Salad V2 Tomatoes G3 Roll V1 Carrots V2 Broccoli C2 Cheese HF2 Nuts & Seeds P2 Chicken (F4) F2 Blueberries G4 Rice (V4) (G4) (P2) (C2) (HF2)

34 Sheffield Sports Sonnet Tis not the quantity but eating speed Tis not the quality but balanced food Tis not the satiety t but primal need Tis not the food that matters but our mood Sheer gluttony is sin at any age One s labours should decide the quantity How much of words can hold a single page? Let food be by affordability The grape is same that gives the juice or wine The food is same that prince or pauper eats The taste depends on proper sugar, brine The mind matters much more than all sweetmeats O f d h bit d id h lth d f t Our food habits decide our health and feat At ESPS We eat to live, and not get beat

35 The ESPS Quiz