Nutrition for. May 2013 Zoë Watt Sports Dietitian

Size: px
Start display at page:

Download "Nutrition for. May 2013 Zoë Watt Sports Dietitian"

Transcription

1 Nutrition for May 2013 Zoë Watt Sports Dietitian

2 Today Importance of Nutrition Carbohydrate, protein, fat Eating during training and the event Recovery Hydration

3 Does nutrition matter Concentration, co-ordination & energy Hydration Get the most out of training Recovery Body weight & composition Feel good & Immunity Long term health! Growth

4 Carbohydrates (CHO) Preferred source of fuel very important to have plenty of CHO for high intensity sports CHO stores are used very quickly and must be constantly replaced Low CHO intake will lead to low CHO stores = fatigue/poor performance High CHO intake = increased energy

5 Carbohydrate Healthy carbohydrate choices for recovery: Breads and cereals Rice, pasta, noodles, cous-cous Starchy vegetables potato/sweet potato/corn Reduced fat milk, yoghurt, custard Fruit Muesli bars Pretzels Crackers eg Vita Weats

6 Carbohydrate High fat carbohydrate (not suitable for recovery) Donuts Packets of chips Hot chips Creamy pasta sauces Garlic bread Baked potato with butter/sour cream Chocolates, sweet biscuits, cakes *** full cream dairy

7 Protein Protein = the building blocks of muscle Repairs/replaces damaged cells Protein foods are usually a good source of iron, zinc Lean meat Dairy Red White Fish Legumes and lentils Eggs Nuts and seeds WARNING: Protein foods are often associated with high fat contents Watch out for excess portions of meat Choose low fat dairy

8 Protein Requirements Sedentary males and females: 0.8g/kg/day Elite male endurance athletes: 1.6g/kg/day Football/Power sports: g/kg/day E.g. 70kg male power athlete requires ~ g protein/day

9 How to meet these requirements Food Grams Protein Breakfast cereal 2 cups 6-10 Milk 250ml glass 9 Yoghurt 200g tub 10 Bread 4 slices 12 Cheese 2 slice (20g hard) 10 Ham 2 slices lean (60g) 14 Pasta 1 cup cooked 7.5 Lean meat 100g cooked 31 Glass Milo (250ml milk 1 tbs scoop Milo) 12 TOTAL

10 Fat The body requires certain amounts of fat to: Provide insulation and protection for the body and it s organs and for a healthy immune system Hormone production Absorbs fat-soluble vitamins (A, D, E & K) LOW fat, not NO fat include mono- and polyunsaturated fats and limited saturated fats Keep fatty foods as occasional treats, not everyday foods Not the body s preferred fuel source in high intensity activity

11 Takeaway Choices Whopper Double Beef with Cheese & Mayo, plus regular fries & regular coke 84g fat 6605kJ Food Pics

12 Snack Comparison = kj 7 g protein 33 g fat 50 g carbohydrate kj 25 g protein 5 g fat 95 g carbohydrate

13 Training and Competition

14 Pre Event Eating 2-3 days before: carbohydrate loading Night before extra carbohydrate plenty of fluid Last meal 3-4 hours before start light snack 1-2 hours before

15 Pre Event Meal Easy to digest High CHO Low fat Provide adequate fluid Familiar and enjoyable

16 Eating before exercise Breakfast choices Breakfast cereal/porridge + low fat milk Toast + baked beans or eggs Fruit and Yoghurt Banana sandwich and low fat yoghurt Fruit smoothie and crumpets Cereal bars, juice and low fat flavoured milk Sustagen/Up and Go Hydration: Include mL water

17 Eating before exercise Immediate pre-training /event snack Sports drink/cordial White bread & honey/jam Banana or other fruit Jelly lollies Liquid meal supplement Pre-event nerves or stomach discomfort Replace pre-event meal with nutritious drinks eg. Sustagen Eat earlier & top up with sports drink

18 Pre-event Meal Pre Event Meal Examples:

19 Eating during training Things to consider Length of activity Intensity Pre fuelling Benefits Keeping up blood glucose levels Providing a fuel source to the brain Sparing muscle glycogen

20 Eating during Oxfam Beginner to Intermediate Participants Eat every ~three hours Meals: sandwiches, rolls, wraps (jam/vegemite), noodle soups, rice and pasta. Snacks :fruit/tinned fruit, pikelets, muesli bars, fruit loaf and muffins, pretzels. Drink plenty of fluids: water (and high sodium foods) or sports drink.

21 Eating during Oxfam Intermediate to advanced participants 1g carbohydrate/kg body weight/hr Sports drinks and gels to avoid abdominal discomfort Practice in training Have a plan!

22 Eating during exercise 60g carbohydrate 1l sports drink 600ml soft drink 1 ½ sports bars 3 cereal bars 2 sports gels 2 large bananas 1 sandwich with 2 tbs jam

23 Carbohydrate Loading Maintaining peak performance by elevating muscle and liver glycogen stores and preventing or delaying fatigue For events over 90 minutes duration Can improve performance by 2-3% PROTOCOL :Consume 7-12 gcho/kg bw/day for 2-3 days before event, and taper exercise

24 Carbohydrate Loading Considerations: Exercise taper Eating enough CHO is difficult cut back on fibre use compact sources of CHO such as low fibre cereal, white bread, sports foods, soft drinks, juices, jam, honey and glucose confectionary. Body Mass increase up to 2kg increase can occur when CHO loading as water is stored with CHO. This extra weight is not body fat, rather an increase in glycogen stores Not an excuse to overeat

25 Daily Meal plan:. 70kg athlete; (9g/kg BM) 650g CHO Bkfast: 1 cup cereal with 1 cup low fat milk 2 crumpets with jam/honey 250ml fruit juice Snack: 2 pieces fruit 1 tub low fat yoghurt Lunch: 2 x sandwiches with lean meat or chicken and salad 1 large fruit muffin 250ml fruit juice Snack: 1 x sports bar 1 x 600ml sports drink Dinner: 2 cups rice with grilled chicken and vegetables 2 slices white bread Snack: 1 x fruit smoothie made with low fat milk and honey 2 cups jelly

26 Recovery

27 Recovery AIMS Carbohydrate Replenishing muscle glycogen stores Protein Assisting muscle recovery and repair processes 15-20g (1 C milk/up and Go = 10 g protein) Fluid to Rehydrate Protect immune system Poor recovery after training Decreased energy at training the next day slow down repair of injury

28 Immediate Recovery If requiring recovery within 30 mins: Carbohydrate + protein Fruit + yoghurt Up and Go/fruit smoothie/sustagen Lean meat/cheese + salad sandwich Raisin toast + ricotta/cottage cheese + jam/honey Baked beans on toast Cereal bar + milk + fruit + +

29 Hydration

30 Importance of Hydration Full hydration is vital for optimal performance Sweat losses during exercise can cause a rise in body temperature and impair cardiovascular function Effects on performance are seen at all levels of dehydration Sweating increases with harder work, longer duration of exercise, or hot environment Signs to watch out for Weight, urine colour, thirst Tiredness, lethargy, difficulty concentrating

31 Importance of Hydration Dehydration can cause general fatigue and reduce mental function: decision making concentration impaired motor skills muscle endurance Fluids should be taken in prior to, during and post-exercise Dehydration is common Don t over drink! You can also be over-hydrated (hyponatraemia): Can cause confusion, disorientation & even coma Caused by drinking too much fluid

32 Tips for Good Hydration Start your event well hydrated If it is going to be hot weather, plan ahead and ensure you are carrying enough fluid. Cool fluids can be more palatable Good choices Water, Sports drink, Cordial, Fruit juice Poorer choices Energy drinks, cola drinks, tea or coffee, Soft drink

33 Simple Sweat Loss Estimate A weight change over an exercise session does not indicate fat loss but net fluid loss Assuming no toilet breaks a weight loss of over 2% can indicate excess fluid loss A weight gain may indicate excess fluid consumption during exercise

34 Calculation of Sweat Losses Total weight loss during exercise (assumed to be ml of fluid) = change in body mass (kg 1000) + food/fluid intake (g) weight loss from the toilet (kg 1000) Sweat rate (ml/hr) = total sweat loss duration of exercise (hrs) % weight lost from sweat = change in body mass (kg) 100 pre exercise body mass (kg)

35 Extra Information AIS website Recipe books Survival For The Fittest Survival From The Fittest Survival From Around The World Survival For The Active Family Sports Dietitians Australia

36 Practice details The Athletes Kitchen Dietitians: Zoë Watt, Emilie Isles and Rebecca Hay Balmain The Athlete s High Balmain Sports Medicine Ryde The Athlete s High Performance Physiotherapy Bella Vista The Athlete s Hills Sports Medicine Parramatta The Athlete s Parramatta Sports Medicine Clinic

NUTRITION AND HYDRATION. Samantha Lewis Accredited Practising Dietitian Accredited Sports Dietitian

NUTRITION AND HYDRATION. Samantha Lewis Accredited Practising Dietitian Accredited Sports Dietitian NUTRITION AND HYDRATION Samantha Lewis Accredited Practising Dietitian Accredited Sports Dietitian Disclaimer The nutrition advice contained in this presentation is general endurance training advice only.

More information

FUELLING PEAK PERFORMANCE! IN EDUCATION! All Systems GO: Nutrition for Competition!

FUELLING PEAK PERFORMANCE! IN EDUCATION! All Systems GO: Nutrition for Competition! FUELLING PEAK PERFORMANCE! IN EDUCATION! Module 4! All Systems GO: Nutrition for Competition! Outcomes! At the end of this session you will: " Understand how to nutritionally prepare your students/athletes

More information

NUTRITION FOR PERFORMANCE! Jessica Rothwell Accredited Practising Clinical & Sports Dietitian

NUTRITION FOR PERFORMANCE! Jessica Rothwell Accredited Practising Clinical & Sports Dietitian NUTRITION FOR PERFORMANCE! Jessica Rothwell Accredited Practising Clinical & Sports Dietitian Today s menu: Wholesome eating habits The role of food in our body Consequences of inadequate nutrition Key

More information

A Fact Sheet for Parents and Carers Healthy Eating for Diabetes

A Fact Sheet for Parents and Carers Healthy Eating for Diabetes A Fact Sheet for Parents and Carers Healthy Eating for Diabetes Healthy eating is important for children of all ages, including those living with diabetes. Children and teenagers with diabetes have the

More information

Diet & Diabetes. Cassie Ricchiuti Diabetes Dietitian. Lives In Our Communities. Improving

Diet & Diabetes. Cassie Ricchiuti Diabetes Dietitian. Lives In Our Communities. Improving Diet & Diabetes Cassie Ricchiuti Diabetes Dietitian Improving www.shropscommunityhealth.nhs.uk Lives In Our Communities www.shropscommunityhealth.nhs.uk Dietary management of diabetes Type 1 Consistent

More information

NUTRITION FOR A YOUNG BASKETBALL PLAYER

NUTRITION FOR A YOUNG BASKETBALL PLAYER NUTRITION FOR A YOUNG BASKETBALL PLAYER Nutrients Are substances in food that are necessary for a person s growth, development, reproduction and ability to do strenuous work. We can divide them into 6

More information

Sports Nutrition for Volleyball Athletes

Sports Nutrition for Volleyball Athletes Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall

More information

AIS Sports Nutrition - Football

AIS Sports Nutrition - Football AIS Sports Nutrition - Football! Recovery Nutrition What are the priorities for recovery nutrition? Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for

More information

CONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise

CONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise NUTRITION CONTENTS 1. Importance of sports nutrition 2. The basics of sports nutrition 3. Breakfast 4. Lunch 5. Dinner 6. Snacks 7. Fluids 8. Eating before exercise 9. Preparation for competition/training

More information

Nutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise.

Nutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Nutrition for sport and exercise Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Whether you re doing a casual workout or training for a major sporting

More information

Marathon Nutrition By Paddy McGuigan

Marathon Nutrition By Paddy McGuigan Marathon Nutrition By Paddy McGuigan Keeping it simple! Significant amount of CHO for energy Protein to maximise muscle strength Sufficient fluids to maintain hydration Carbohydrates (CHO) Main source

More information

Glasgow District Squad Fuelling & Hydration for Netball. Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness

Glasgow District Squad Fuelling & Hydration for Netball. Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness Glasgow District Squad Fuelling & Hydration for Netball Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness Part 1 General nutrition macronutrients, sources and calculating carbohydrate and

More information

Performance Nutri/on Mount Kelly Swimming. Michael Naylor Performance Nutri/onist

Performance Nutri/on Mount Kelly Swimming. Michael Naylor Performance Nutri/onist Performance Nutri/on Mount Kelly Swimming Michael Naylor Performance Nutri/onist Learning outcomes Essen/al nutri/onal prac/ses. Making the right choices. Prepara/on Health and immunity Pre- exercise meals

More information

Nutrition for Athletic Performance. Hannah Sheridan Lead Performance Nutritionist High Performance Centre, Birmingham

Nutrition for Athletic Performance. Hannah Sheridan Lead Performance Nutritionist High Performance Centre, Birmingham Nutrition for Athletic Performance Hannah Sheridan Lead Performance Nutritionist High Performance Centre, Birmingham Introduction The physiological demands of athletic events Getting the basics right Pre-training

More information

Game Day Nutrition

Game Day Nutrition Game Day Nutrition 2016-2017 Game Day Fundamentals Carbohydrates are the key ingredient for both training days and match days; however key game day nutrition starts a couple of days before. By eating well

More information

The following diet is suitable for a 70kg athlete aiming to carbohydrate load:

The following diet is suitable for a 70kg athlete aiming to carbohydrate load: Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out'

More information

Are YOU Ready to Perform to Your Optimal Levels?

Are YOU Ready to Perform to Your Optimal Levels? Are YOU Ready to Perform to Your Optimal Levels? 1. Have you had 8 Hours Quality Sleep Last night? Are you resting like a Footballer? 2. Have you taken in 500ml of Water upon waking up? Are you thinking

More information

TOP TIPS WHAT FOODS YOU SHOULD AVOID ON STAYING LEAN ALL YEAR BASIC NUTRITION FOR ASPIRING FITNESS MODELS BECOME A PRE & POST TRAINING NUTRITION

TOP TIPS WHAT FOODS YOU SHOULD AVOID ON STAYING LEAN ALL YEAR BASIC NUTRITION FOR ASPIRING FITNESS MODELS BECOME A PRE & POST TRAINING NUTRITION BASIC NUTRITION FOR ASPIRING FITNESS MODELS BECOME A LATEST ON PRE & POST TRAINING NUTRITION TOP TIPS ON STAYING LEAN ALL YEAR WHAT FOODS YOU SHOULD AVOID Basic Nutrition for Aspiring Fitness Models Basic

More information

Hine Design: PRESSREADY Folder:

Hine Design: PRESSREADY Folder: Sport NutritioN Do you pack nutrition as part of your equipment? Check out these tips on food intake & fluid replacement for athletes and active individuals. Carbohydrate: the fuel of champions Carbohydrate

More information

NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist

NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout

More information

Food and nutrition for journey-based outdoor education

Food and nutrition for journey-based outdoor education Food and nutrition for journey-based outdoor education Adrienne Forsyth BSc BSc(Hons) GradDipEd MSc PhD Accredited Practising Dietitian & Accredited Exercise Physiologist a.forsyth@latrobe.edu.au latrobe.edu.au

More information

What to eat and drink after gastrointestinal (GI) surgery

What to eat and drink after gastrointestinal (GI) surgery What to eat and drink after gastrointestinal (GI) surgery For patients who have had surgery on their gastrointestinal tract (stomach and intestines) Read this resource to learn: What should I eat and drink

More information

Tips on food intake and fluid replacement for athletes and active individuals A self-assessment activity to check your food performance

Tips on food intake and fluid replacement for athletes and active individuals A self-assessment activity to check your food performance Sport Nutrition Tips on food intake and fluid replacement for athletes and active individuals A self-assessment activity to check your food performance Reviewed by Rennie Benedict & Jorie Janzen, members

More information

Fueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?

Fueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally? Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food

More information

Shop smart. A new way of spending your money on food to balance your diet and your food budget.

Shop smart. A new way of spending your money on food to balance your diet and your food budget. Shop smart. A new way of spending your money on food to balance your diet and your food budget. What is FOODcents? FOODcents uses the 10-Plan to help you balance your diet and a KILOcents Counter to help

More information

Information Sheet. Diabetes. Accessible information about diabetes for adults with Learning Disabilities

Information Sheet. Diabetes. Accessible information about diabetes for adults with Learning Disabilities Information Sheet Diabetes Accessible information about diabetes for adults with Learning Disabilities It is important to: Eat a healthy diet Keep active Take your medication Breakfast Cereals with bran,

More information

Eating Well for Wound Healing

Eating Well for Wound Healing Eating Well for Wound Healing 2 Introduction The aim of this leaflet is to help you to have the correct diet to enable your wound to heal. What you eat plays an important role in: Looking after your skin

More information

Keeping Them Safe, Hydrated & In The Game

Keeping Them Safe, Hydrated & In The Game Keeping Them Safe, Hydrated & In The Game SIGNS OF DEHYDRATION: Feeling weak Lightheadedness Dizziness Nausea EFFECTS OF DEHYDRATION: Decrease of mental function Deterioration of motor skills Lower fluid

More information

NUTRITION FOR TENNIS PLAYERS

NUTRITION FOR TENNIS PLAYERS NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),

More information

Travel Nutrition & Hydration

Travel Nutrition & Hydration Topics Travel Nutrition & Hydration Challenges of travel Pre departure Probiotics Travel Tips Challenges with travel/considerations Hydration Snacks on the plane Restaurant and Buffet eating tips Bahamas

More information

A model of how to eat healthily

A model of how to eat healthily Average adult A model of how to eat healthily Shows the different types of food we need to eat and in what proportions to have a well balanced and healthy diet Not a model of each meal Applies to most

More information

Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.

Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however

More information

Product Eligibility and Nutrient Criteria

Product Eligibility and Nutrient Criteria Glycemic Index Foundation (Formerly known as Glycemic Index Ltd) National Office 26 Arundel St, Glebe, NSW, 2037 Tel 02 9552 9856 www.gisymbol.com ABN 53 096 268 147 Product Eligibility and Nutrient Criteria

More information

Weight loss guide. Dietetics Service

Weight loss guide. Dietetics Service Weight loss guide Dietetics Service Contents Section 1 - thinking about losing weight? Section 2 - Carbohydrate Section 3 - Fruit and vegetables Section 4 - Protein & Dairy Section 5 - Fatty foods Section

More information

Healthier On the Go Meals & Snacks

Healthier On the Go Meals & Snacks Healthier On the Go Meals & Snacks Selecting healthier food and drink choices while working on the go can often be a challenge. Small changes, such as packing your own stash of healthy snacks can make

More information

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies. Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games

More information

Feeding Elite Athletes. Glenys Zucco April 2013

Feeding Elite Athletes. Glenys Zucco April 2013 Feeding Elite Athletes Glenys Zucco April 2013 Why sports nutrition? Optimum Nutrition + OptimumTraining = Optimum Performance How? Overall health Build health immune system Prevent illness Body Composition

More information

NUTRITION for the ATHLETE

NUTRITION for the ATHLETE NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s

More information

Healthy Food. You are part of it! Healthier, fitter, safer.

Healthy Food. You are part of it! Healthier, fitter, safer. Healthy Food You are part of it! Healthier, fitter, safer. It is vital that you look after your own health and wellbeing at sea and ashore. Make healthy, nutritious food choices and ensure a balanced diet

More information

National Hospital for Neurology and Neurosurgery. Healthy eating after a spinal cord injury Department of Nutrition and Dietetics

National Hospital for Neurology and Neurosurgery. Healthy eating after a spinal cord injury Department of Nutrition and Dietetics National Hospital for Neurology and Neurosurgery Healthy eating after a spinal cord injury Department of Nutrition and Dietetics If you would like this document in another language or format, or require

More information

Factors. Each sports person will have different dietary requirements depending on Training Age Sex Body size Sport played

Factors. Each sports person will have different dietary requirements depending on Training Age Sex Body size Sport played Sports Nutrition IS BASED UPON The basic principles that govern general nutrition That is, a balance of all nutrients, a variety of food and moderation of the intake of that food. With that in mind, the

More information

PERFORMANCE FUELING GUIDELINES

PERFORMANCE FUELING GUIDELINES PERFORMANCE FUELING GUIDELINES Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices

More information

Sports Nutrition for Youth: What to Eat Before, During and After Activity Module

Sports Nutrition for Youth: What to Eat Before, During and After Activity Module Sports Nutrition for Youth: Sports Nutrition for Youth: What to Eat Before, During and After Activity Module Developed by Registered 1 Dietitians Sports Nutrition for Youth: Copyright (2018) Alberta Health

More information

Carbohydrates and diabetes. Information for patients Sheffield Dietetics

Carbohydrates and diabetes. Information for patients Sheffield Dietetics Carbohydrates and diabetes Information for patients Sheffield Dietetics There are many things that can affect your blood glucose levels. These include what you eat, activity, stress, illness, alcohol and

More information

FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL!

FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL! FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL! Are you an active teen? Then this is for you. Do you want to look good? Be healthy? Play well? Believe it or not it starts with healthy food choices.

More information

The eatwell plate is based on the Government s Eight Guidelines for a Healthy Diet, which are:

The eatwell plate is based on the Government s Eight Guidelines for a Healthy Diet, which are: The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy balanced diet. The plate has been produced by the Food Standards

More information

You do need to be aware of Hidden fats in your diet that will increase the calories you are eating, for example

You do need to be aware of Hidden fats in your diet that will increase the calories you are eating, for example The following are some general guidelines that were developed for football players, but as referees at the highest level often cover the same distances and running intensities in games as players these

More information

ABLE TO READ THE LABEL?

ABLE TO READ THE LABEL? ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/

More information

University College Hospital. What is the Glycaemic Index?

University College Hospital. What is the Glycaemic Index? University College Hospital What is the Glycaemic Index? Children and Young People s Diabetes Service The glycaemic index (GI) is a guide to how quickly or slowly carbohydrate foods affect blood glucose

More information

Kidney Disease and Diabetes

Kidney Disease and Diabetes Kidney Disease and Diabetes What is diabetes? Diabetes is a disease where your body cannot properly store and use food for energy. The energy that your body needs is called glucose (sugar). Glucose comes

More information

How to Lose a. Have you tried losing weight the easy way? Take a look inside to find out how.

How to Lose a. Have you tried losing weight the easy way? Take a look inside to find out how. How to Lose a Pound-a-week Have you tried losing weight the easy way? Take a look inside to find out how. Our aim is to help you reach a healthy weight, through healthy eating and increased physical activity.

More information

FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES

FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES THE BASICS Make food work for you! EAT

More information

Lifelong Nutrition. Jemma O Hanlon BHlthSc(Nutr & Diet) APD AN Accredited Practising Dietitian Accredited Nutritionist

Lifelong Nutrition. Jemma O Hanlon BHlthSc(Nutr & Diet) APD AN Accredited Practising Dietitian Accredited Nutritionist Lifelong Nutrition Jemma O Hanlon BHlthSc(Nutr & Diet) APD AN Accredited Practising Dietitian Accredited Nutritionist Outline a Macronutrients a Micronutrients a Glycaemic Index a NHPAs The Australian

More information

The 4 Keys to Race Day Nutrition

The 4 Keys to Race Day Nutrition FUEL UP TOP OFF RELOAD REFUEL Why? Inadequate nutrition = ENERGY, SPEED, GROUND COVERED, PERFORMANCE Don t let nutrition stand in your way! Make a fueling plan. In addition to everyday fueling, a winning

More information

09 Gaining weight. Gaining weight safely

09 Gaining weight. Gaining weight safely 09 Gaining weight Gaining weight safely If you have lost weight as a result of your bowel cancer or your treatment then there are safe, effective ways to increase the nutrient and energy levels in your

More information

Lesson 1 Carbohydrates, Fats & Proteins pages

Lesson 1 Carbohydrates, Fats & Proteins pages Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,

More information

No. of products >=3.5 Health Star Rating ineligible to display health claim (%)

No. of products >=3.5 Health Star Rating ineligible to display health claim (%) Table S1: Agreement between the number of products scoring >=3.5 stars using the Health Star Rating and the proportion of products eligible to display a health claim using the Nutrient Profiling Scoring

More information

Lyrebird Preschool NUTRITION POLICY. Reference: Education and Care Services National Regulations: Regulations 78-80, 168

Lyrebird Preschool NUTRITION POLICY. Reference: Education and Care Services National Regulations: Regulations 78-80, 168 Lyrebird Preschool NUTRITION POLICY Reference: Education and Care Services National Regulations: Regulations 78-80, 168 AIMS: To ensure children and parents are given support and education regarding nutrition

More information

The New Tradition is Good Nutrition

The New Tradition is Good Nutrition The New Tradition is Good Nutrition Key Components of Athletic performance Genetic Endowment Optimal Training Good Nutrition No secret ingredient! Consequences of poor eating Fatigue/sub-optimal performance

More information

Nutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN

Nutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength

More information

Nutrition Through the Stages of CKD Stage 4 June 2011

Nutrition Through the Stages of CKD Stage 4 June 2011 Nutrition Through the Stages of CKD When you have chronic kidney disease, nutrition is an important part of your treatment plan. Your recommended diet may change over time if your kidney disease gets worse.

More information

CARBOHYDRATES. Developed by: Feng-Yuan Liu, Clinical and Sports Dietitian 1

CARBOHYDRATES. Developed by: Feng-Yuan Liu, Clinical and Sports Dietitian 1 CARBOHYDRATES Developed by: Feng-Yuan Liu, Clinical and Sports Dietitian 1 TYPES OF CARBOHYDRATES SIMPLE CARBOHYDRATES Sugar Jam/ honey Syrups Soft drinks/ cordials Juice* Lollies/ chocolates Pastries

More information

Nutrition for training. Tess Capper ANutr SENr (grad) PhD student

Nutrition for training. Tess Capper ANutr SENr (grad) PhD student Nutrition for training Tess Capper ANutr SENr (grad) PhD student www.thescottishnutritionist.com Why do we train? The aim of training is to improve exercise performance Induce changes in the structure

More information

What to eat when you have Short Bowel Syndrome

What to eat when you have Short Bowel Syndrome What to eat when you have Short Bowel Syndrome What is Short Bowel Syndrome? Your bowel is an organ, shaped like a long tube, and is made up of the small and large bowel. The small bowel is about 15 to

More information

Reinforce healthy habits

Reinforce healthy habits Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to

More information

Nutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD

Nutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD Nutrition Series - Part 1 Fueling Sarah Hamilton, MS, RD, LD Nutrition Basics Three macronutrients give your body energy to perform 1. Carbohydrates 2. Protein 3. Fat 80/20 Rule - 80% of the time focus

More information

Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links

Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links Pre-Game Meals / Snacks; Before a Competition: During a Competition The GOAL: An empty stomach and gastrointestinal

More information

Post workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.

Post workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods. Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat

More information

Rugby Nutrition. Introduction

Rugby Nutrition. Introduction Rugby Nutrition Introduction As with all elements of training, dietary needs should be tailored to suit the individual player. Each player will have different and varied tastes in the foods he likes or

More information

How to improve your food and drink intake if you have a poor appetite

How to improve your food and drink intake if you have a poor appetite 5800 - How to increase your food and drink intake Leaflet June 2018.qxp_Layout 1 07/06/2018 11:07 Page 2 How to improve your food and drink intake if you have a poor appetite BREAD - RICE - POTATOES -

More information

FOR T H E T E EN AGE SP O RT S P ERSO N

FOR T H E T E EN AGE SP O RT S P ERSO N FUEL YOUR BODY FOR T H E T E EN AGE SP O RT S P ERSO N Food for sport As a sporty teenager, your active lifestyle and growing body means you have special nutritional needs. Start with the basics of a healthy

More information

Grant High School Dance Team. Nutrition Plan

Grant High School Dance Team. Nutrition Plan Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense

More information

nutrition & team sports

nutrition & team sports nutrition & team sports Sports and nutrition are very closely linked with each other. Nutrition plays an important role in strength, endurance, recovery and maintenance of good health which in turn supports

More information

Nutrition and Dietetics Patient Information Leaflet

Nutrition and Dietetics Patient Information Leaflet Dietary advice for people with diabetes Underweight/weight loss Nutrition and Dietetics Patient Information Leaflet How can I make the most of my food? If you want to gain weight, prevent weight loss or

More information

Eating to train - Training to race fast.

Eating to train - Training to race fast. Eating to train - Training to race fast. Eating across the Athlete life cycle to maximise performance Greg Shaw Sports Dietitian, Department of Sports Nutrition, AIS Current situation? Swimmers struggling

More information

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book

More information

P R E PA R I N G F O R S U C C E SS

P R E PA R I N G F O R S U C C E SS Nutrition PREPARING FOR SUCCESS What is Nutrition? A successful athlete can maximize genetic potential with physical and mental training to prepare for competition. Proper nutrition must be included in

More information

nutrition & endurance sports

nutrition & endurance sports nutrition & endurance sports Sports and nutrition are very closely linked with each other. Nutrition plays an important role in strength, endurance, recovery and maintenance of good health which in turn

More information

A common sense approach to taking control of your diet

A common sense approach to taking control of your diet Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase

More information

Nutrition for Athletes

Nutrition for Athletes Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil Performance Nutrition Nutrition is critical to

More information

Hockey Nutrition Tips

Hockey Nutrition Tips Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple

More information

Healthy Eating Policy

Healthy Eating Policy Healthy Eating Policy Implemented Term 1 2015 Reviewed Term 4 2015 Galilee Healthy Eating Policy Purpose: This policy aims to guide parents, students and staff at Galilee Catholic School in food choices

More information

NUTRITION BY THE SPRINTING DIETITIAN MONICA BRENNAN DIETITIAN & OLYMPIAN

NUTRITION BY THE SPRINTING DIETITIAN MONICA BRENNAN DIETITIAN & OLYMPIAN NUTRITION BY THE SPRINTING DIETITIAN MONICA BRENNAN DIETITIAN & OLYMPIAN THE TRANSITION FROM JUNIOR ATHLETE TO THE BIG STAGE SKILLS Developing a nutrition plan Portion sizes Nutrient dense foods Reading

More information

FUEL YOUR BODY FOR THE TEENAGE SPORTS PERSON

FUEL YOUR BODY FOR THE TEENAGE SPORTS PERSON FUEL YOUR BODY FOR THE TEENAGE SPORTS PERSON Food for sport As a sporty teenager, your active lifestyle and growing body means you have special nutritional needs. Start with the basics of a healthy and

More information

Each of the following foods provides ~ 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients.

Each of the following foods provides ~ 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients. Background Proteins, made up of amino acids, are the major structural component of muscle and other body tissues. There are 20 amino acids, 8 of which cannot be made by the body and therefore must be included

More information

Youth4Health Project. Student Food Knowledge Survey

Youth4Health Project. Student Food Knowledge Survey Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic

More information

What Should I Eat to Help my Pressure Sore or Wound Heal?

What Should I Eat to Help my Pressure Sore or Wound Heal? What Should I Eat to Help my Pressure Sore or Wound Heal? Information for Patients i UHL Nutrition and Dietetic Service UHL Tissue Viability Team Introduction If you have a pressure sore or a large wound

More information

University Hospitals of Leicester NHS Trust. Carbohydrates. A guide to carbohydrate containing foods for people with diabetes

University Hospitals of Leicester NHS Trust. Carbohydrates. A guide to carbohydrate containing foods for people with diabetes University Hospitals of Leicester NHS Trust Carbohydrates A guide to carbohydrate containing foods for people with diabetes A Healthy Diet This information is designed to help you to understand how carbohydrates

More information

ions and Nutrition period. GUIDELINES GENERAL energy. effective, enough. away. From the The most

ions and Nutrition period. GUIDELINES GENERAL energy. effective, enough. away. From the The most Nutrition for Fitness Competit ions and Competitive Aerobics Nutrition period. should be examined in two parts; in the basic training period p and in the competition GENERAL GUIDELINES The ideal athlete

More information

Sports Department. Nutrition Guidance for Sports Training and Performance

Sports Department. Nutrition Guidance for Sports Training and Performance Sports Department Nutrition Guidance for Sports Training and Performance Your body needs fuel and fluids to stay alive and to allow your muscles to work during exercise. You get fuel and fluid from the

More information

Good nutrition can reduce the risk of developing many preventable diseases! Nutrition is a cornerstone of health.

Good nutrition can reduce the risk of developing many preventable diseases! Nutrition is a cornerstone of health. Healthy Eating Tips Why is a Healthy Diet so Important? A) Prevent Disease Risks Did you know that many chronic diseases are preventable? This includes conditions such as:» Heart Disease» Strokes» Diabetes»

More information

Fitness. Nutritional Support for your Training Program.

Fitness. Nutritional Support for your Training Program. Fitness Nutritional Support for your Training Program www.inovacure.com Fitness You should not have to diet constantly to maintain your weight. In fact, the best way to maintain your weight over the long

More information

JIGSAW READING CARBOHYDRATES

JIGSAW READING CARBOHYDRATES Date: CARBOHYDRATES Carbohydrates provide an important source of energy for our bodies. There are two types of carbohydrates: Sugars are found in foods which taste sweet like candies, jams and desserts.

More information

Diabetes: eating well with diabetes

Diabetes: eating well with diabetes Diabetes: eating well with diabetes A healthy lifestyle, including recommended food choices is important to keep you well. A healthy diet for people with diabetes is the same as that recommended for everyone.

More information

Good Guidelines of Nutrition for Fitness

Good Guidelines of Nutrition for Fitness Good Guidelines of Nutrition for Fitness What I hopefully will do with this is to give some very good guidance that will help to improve performances at training and in competition. We all know that nutrition

More information

Professional Diploma in Sports Nutrition

Professional Diploma in Sports Nutrition Professional Diploma in Sports Nutrition Module 1 Lesson 6: Nutrient Timing EQF Level 5 Professional Diploma Nutrition Factors Causing Fatigue Depletion of glycogen stores Low blood sugars (hypoglycaemia)

More information

Athlete: IRONMAN Race Day Strategy and Nutrition Plan

Athlete: IRONMAN Race Day Strategy and Nutrition Plan Athlete: IRONMAN Race Day Strategy and Nutrition Plan The Peak Period The two most important elements of the Peak Period are intensity and recovery. Because of the reduced volume during this period, it

More information

Healthy Eating. Eating healthily is about eating the right amount of food for your energy needs. Based on the eatwell plate, you should try to eat:

Healthy Eating. Eating healthily is about eating the right amount of food for your energy needs. Based on the eatwell plate, you should try to eat: Healthy Eating The eatwell plate shows the different types of food we need to eat and in what proportions to have a wellbalanced and healthy diet. It's a good idea to try to get this balance right every

More information

PAGE 2 Rocky Mountain Hoops Basketball Camps

PAGE 2 Rocky Mountain Hoops Basketball Camps Recommended Number of Food Guide Servings per Day Children Teens Adults 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Girls and Boys Female Male Female Male Female Male Vegetables and Fruit 4 5 6 7 8

More information