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 Poor growth Loss of muscle mass/ bone density Increased risk of illness and injury
An active diet? High in complex carbohydrates (Nutrient dense) Moderate amounts of protein Low in saturated fat and cholesterol Provides sufficient calories
Carbohydrates (Fuel Muscle) A muscle is like a sponge Keep muscles full of fuel Carbohydrates reach muscles quickly Substrate used to form Glycogen Glycogen is the PRIMARY energy source
Protein Muscle growth and development Aids in repair/recovery following muscle damage Healthy Immune System
Vitamins all that you need? Vitamins and minerals do not give athletes extra energy they need to compete Act as co-factors to unlock the chemical energy stored in food Meals rich in grains, vegetables, fruit, meat and dairy give athletes energy Multi vitamin/mineral supplement should be an insurance policy
How much do you need Varies with activity levels: Make sure calories in = calories used! Examples Female Olympic Gymnasts 1900 kcal/day Tour de France Cyclists 7,000+ kcal/day Pro Tennis Players 4,000+ kcal/day
Athletes need more Whole Grains Vegetables Fruits Lean Meats Low-Fat Dairy Plant-Based Proteins
3 Basic Principles to promote Variety Moderation Balance
Importance of healthy snacks Vital Top up Healthy snacks can help meet the increased calorie and nutrient needs of Athletes. Healthy snacks boost stamina and endurance and improve performance. Calories from snacks should be from quality nutrients, not from a lot of sugar and unhealthy fats.
Healthy Snacks Edamame Fruit and Greek yogurt smoothie Raw veggies/fruit & yogurt based dip Brown rice bowl with black beans and veggies
Choose Better Snacks? This or this? Soda Crisps Candy Bar Chips Pudding/ice cream Hot dog - Chocolate Milk - Trail mix/nuts - Fruit/Nut Bar - Popcorn - Yoghurt - Wrap or sandwich
More snacks Rice cakes with banana and peanut butter Hummus with veggies Apple, spinach, and nut salad 100% whole wheat bagel egg whites and low-fat cheese
Small amounts of chocolate or dessert can fit into an athlete s diet. Moderation and timing are key Avoid prior to or immediately after competition
Breakfast?
Pre Game Within 1-2 hours before practice/game eat a snack that is: High in carbohydrate (not sugar) Low in fat and fibre High in fluid content Moderate protein, as tolerated Salty (if hot/humid weather)
Post Game Eat a snack or meal that is: High in carbohydrate (not sugar) Moderate to high in protein Moderate in fat High in fluid Salty (if very sweaty)
Final Nutrition Tips 1) Target Carbs for energy 2) Protein for building blocks 3) Don t forget some fat (Not saturated) 4) Support Hydration 5) Keep your fuel tanks filled 6) Variety is the spice of life 7) SLEEP AND REST!!
Thirsty? You re Already Dehydrated. During exercise, water is lost as sweat Replace water or it can lead to overheating & dehydration Drink before, during and after exercise
Hydration Educate and reinforce proper hydration Wee test Prevent dehydration Know signs of dehydration Lethargy Muscle Cramping Mental confusion/disorientation
Electrolytes Chemicals in the body that aid normal bodily function Lost during sports through sweating Replaced gradually by foods in a balanced diet Sports drinks help fast replenishment
Sports drinks vs Water Sports drinks: Maintain thirst, so encourages further drinking Contains carbs Source of energy Contains electrolytes (Na+ and K+) which speed rehydration, creates thirst and prevents cramps Water: Eliminates thirst, so can stop drinking before fully rehydrated No carbs, so doesn t replenish energy Less taste appeal?
Questions?