Getting your energy from your food every day. Getting your nutrients to prepare you for your training and matches

Transcription

1 SPORTS NUTRITION Getting your energy from your food every day Getting your nutrients to prepare you for your training and matches How to recover from your training sessions Hydration- Drinking enough liquids Getting your energy from your food every day d Carbohydrate is the most important fuel for exercising muscles and your daily diet should be high in this. We have limited amounts of carbohydrate stored in the body in the form of glycogen in liver and muscle. Fat also provides energy to working muscles but cannot be used on its own (without carbohydrate). We also have ample stores of fat so smaller amounts should be eaten every day. CARBOHYDRATE During exercise glycogen is broken down into glucose. If we don t eat enough carbohydrate you will have inadequate stores of glycogen causing tiredness to set in earlier. Therefore it is important to eat plenty of carbohydrate foods to keep these levels topped up. How much carbohydrate do you need: The amount you need depends on your weight and also on the length and intensity of exercise. Type and duration of exercise Light activity (3-5 hrs weekly) Recommended amount of carbohydrate 4-5g /kg/day

2 1-1.5 hrs daily hrs daily 5-7g/kg/day 7-10g/kg/day You are likely to fall into the 1 st category. E.g. if your weight is 13 stone 1 lb (83 kg) you would need g carbohydrate daily. How to increase your carbohydrate intake: Incorporate into all meals Breads/ Baps/ Rolls/ Pitta bread Potato/ rice/pasta Crackers/ scones Breakfast cereals Fruit- fresh/ dried/tinned Low fat Yogurt Fruit juice, smoothies Beans, peas, lentils Use as snacks (in small amounts) Sweets i.e. boiled sweets and jellies e.g. fruit pastilles, jelly babies, marshmallows, Rice Krispie bars Biscuits eg Jaffa cakes, fig rolls Fruit cake Soft drinks, sports drinks Custard/ rice pudding Sugar/ jam/ marmalade/ honey Cereal bars PROTEIN Necessary for growth, maintenance and repair of body tissue. Most players can meet their protein requirements from diet. Good sources of protein include: Lean meat, chicken/turkey, fish (white and oily), low fat milk and yogurt, peas, beans, lentils, cheese, nuts. FAT You need small amounts of fat in your daily diet however don t eat excessive amounts as you can gain weight and miss out on vital carbohydrate. How to cut your fat intake down: Decrease the following high fat foods: butter, margarine, cream, mayonnaise, full fat milk, crisps, chocolate, cake, fried food Trim fat from meat and remove skin from chicken

3 Use low fat milk and low fat butter/ margarine Use fat free dressings, mustard or chutney instead of mayonnaise Eat chicken, fish and turkey regularly Watch intake of salads e.g. coleslaw, potato salad Getting your nutrients to prepare you for your training and matches You need to make sure you eat within 2-3 hours of training/matches. This is vital to guarantee full stores of glycogen in your liver and muscles. You won t tire as quickly. Your pre exercise meal should consist of something like: 1. Bowl cereal with low fat milk and honey/ sugar e.g. porridge, cornflakes, rice krispies + glass fruit juice 2. Toast or white bread with low fat milk and banana 3. Low fat yogurt and fruit scone + low fat butter + jam 4. Pasta with tomato based sauce 5. Ham or chicken or jam sandwich (white bread) + fruit 6. Low fat yogurt + fruit How to recover from your training sessions Glycogen stores become depleted during training and you must replenish them. This is known as refuelling. The best time to start is in the first 30 minutes after finishing training (up to 2 hours). Post training snacks should include the following: 1. Large banana + 500mls sports drink+ yogurt 2. Cereal bar + milk 3. Ham/ turkey/ tuna sandwich mls Protein containing sports drink jaffa cakes/ fig rolls + yogurt drink 6. Bowl breakfast cereal + milk

4 Hydration ydration- Drinking enough liquids When you exercise your body sweats in order to release heat. Otherwise your body will overheat. If you don t replace the fluid lost through sweating you risk becoming dehydrated which will impair performance (power output decreases, reduced speed, cramps). It is well known that 2% dehydration impairs performance eg a loss of 1.66 kg (3.6lbs) if you weigh 83 kg (13 st 1) or 1.5 kg (3.3 lbs) if you weigh 76.2 kg (12st). Guidelines: Average daily liquid requirements are 2.5-3L litres daily. (1 cup = 200ml, 1 mug/glass =300ml, can mineral =330ml) Suitable liquids to drink during the day include: Water Fruit juices Milk (low fat) Before Training: 1-2 hrs: mls water or sports drink Just before: mls water or sports drink (Water adequate if session less than 1 hr. Drink sports drink if unable to eat) During Training: Drink 150 mls every mins After Training: At least 500 mls- 1L liquid water or sports drink If you tend to sweat a lot during add a tiny pinch salt to water after training or use a sports drink. Keep an eye on urine colour- should be pale Do not to wait until you are thirsty before drinking.

5 Monitoring your progress: WEIGHT: DATE WEIGHT (kg/ stone) Target A note about trying to lose weight: Reduce fat intake (see list above) Watch your portion size- even eating the right foods but too much of them will put on weight eg lots of low fat foods or 10 apples per day! Avoid popular weight loss diets eg Zone, Atkins etc. Many of these are very unsuitable for training. Do not use diets that promise miracles (also known as very low calorie diets). They tend to affect the way you conserve energy in other words your body drops its metabolic rate so you put on weight when you start eating normally again. Constant/ long term dieting ( yo-yo dieting) has the same effect as very low calorie diets. Avoid weekend treats or binge eating. Aim to lose 1 kg or 2.2 lbs per week. Do not skip meals or fast for long periods. Food intake records are useful so you can check that you are not underestimating your intake of food or high calorie drinks (see intake charts). Ideally record 3 days.

6 Alcohol Intake First things first, does alcohol affect performance? Even in small amounts, alcohol will have the following negative effects on your performance: Reduces ability to regulate body temperature Reduces strength, power, speed and endurance Reduces co ordination, reaction time, balance and judgement Increases water (urine) excretion and thus increases risk of dehydration Reduces blood sugar levels Increases risk of accident or injury All of the above effects are not helpful for your training regimen and match performance. Ideally you should avoid alcohol completely when training, however if you do drink the following are guidelines: Maximum units per week: MALE: FEMALE: 21 units 14 units (Please note these are maximum amounts) 1 unit = ½ pint ordinary beer/ lager, 1 measure spirits (not a home grown measure!) ml glass wine 1 measure sherry/ liquer eg A maximum of 10.5 pints per week are recommended for men and 7 pints for women. Please note this is a weekly maximum- if you do decide to drink the maximum it should be spread over the week ie not consumed in 1 night.

7 Calorie content of alcohol Another consideration, particularly if you are trying to lose weight, is the energy (calorie) content of alcohol. Excess calories from alcoholic drinks can lead to weight gain. Alcohol itself contains 7 kcals/ g (more per g than carbohydrate or protein) some drinks also contain sugar or carbohydrates. Eg 1 pint Guinness contains approx 204 kcals (including 17g carbohydrate). What are some guidelines if you do drink alcohol? 1. Always rehydrate yourself properly before drinking alcohol especially after a match or training session. Drink water, sports drinks or fruit juice. 2. Drink plenty of water, soft drinks, sports drinks etc after drinking alcohol eg before going to bed 3. Do not drink on an empty stomach as this will increase the speed you absorb alcohol. Always eat a meal first. 4. Slow down consumption- use mixers/ soda water or drink non alcoholic drinks at intervals. Remember best advice is to avoid alcohol altogether!

8 Sample Meal Plan Breakfast Ideas: Large bowl breakfast cereal with milk (sugar optional) e.g. Porridge/ Special K/ Weetabix/ Muesli Toast/ Scones / Bread- wholegrain, wholemeal or white + lightly spread butter + jam/ marmalade Fruit or Fruit juice Yogurt e.g. Everybody/ Actimel/ Yop Lunch Ideas: Roll / Bread / Bagel / Pitta bread Ham/ Salmon/ Egg /Chicken / Cheese/ Beans Or Rice / Pasta Salad Fruit Juice or Fruit Glass low fat milk or low fat yogurt Dinner Most (2/3) of plate should have Potatoes/ Pasta / Rice (ideally Basmati rice) Lean meat or chicken or fish Plenty of vegetables Glass milk / fruit juice Suitable Desserts Milk Pudding e.g. Custard / Rice Fruit Crumble or pie + ice cream or milk pudding Fruit Low fat Yogurt Snacks Biscuits e.g. Fig rolls / Jaffa cakes / Kimberly (4-5) Breakfast Cereal + low fat milk Low fat Yogurt or carton milk pudding Bread (2 slices with jam) Fruit cake or scones Fruit or Fruit Juice Milk Sweets e.g. jelly babies/ jelly tots / marshmallows / wine gums / fruit pastilles TRAINING DAYS Before Training: 1 hr: Min 500 ml water or sports drink 2-3 hrs before: White bread + jam Breakfast cereal e.g. cornflakes / rice krispies + milk + Juice Fruit scone + jam + yogurt drink Low fat yogurt + fruit Smoothie (low fat) Porridge with low fat milk + honey Drink 500 mls sports drink + eat a banana on the way to training if no time to eat snack During Training: 150-ml sports drink every 15 mins After Training Large banana + 500mls sports drink+ yogurt Liquids Aim to drink min 2.5 litres daily

9 Recording your food and drink intake It is useful to write down what you eat and drink so you can see how you are doing. An example is outlined below followed by some blank sheets for you to fill in. Make sure to tick if it is a training/ rest or match day. It is also a useful tool to record fluids/ liquids only. 24 hr Food/ Fluid Intake Record: DATE Training Day Rest Day Match Day Time of meal/ snack/ drink Eg 7.30 am Food and drink Weetabix Low fat milk (Super) Wholegrain bread Kerrygold butter Coffee Sugar Low fat milk Orange juice Quantity 2 200mls 3 slices 3 pats 1 mug 2 spoons 25mls 200mls am Fruit scone Butter Bottle fanta 1.00 pm Ham sandwich wholemeal bread Ham Butter Mustard Apple 3.00 pm Low fat yogurt Banana Water 6.00 pm Donegal catch plaice Potatoes Peas Milk 8.00 pm Snickers Bar Tea Sugar Milk Average 1 pat 500mls 2 slices 2 slices 2 pats lightly spread Medium 125ml small 500ml 2 fillets 3 medium 5 dessertspoons Pint Standard Mug 2 spoons 25 mls

10 24 hr Food/ Fluid Intake Record: DATE Training Day Rest Day Match Day Time of meal/ snack/drink Food and drink Quantity

11 24 hr Food/ Fluid Intake Record: DATE Training Day Rest Day Match Day Time of meal/ snack/drink Food and drink Quantity

12 24 hr Food/ Fluid Intake Record: DATE Training Day Rest Day Match Day Time of meal/ snack/drink Food and drink Quantity

13 24 hr Food Intake Record:DATE Training Day Rest Day Match Day Time of meal/ snack/drink Food and drink Quantity