2. 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 importance of
the training diet has been recognised.
3. THE TRAINING DIET..
Athletes now understand that they
must eat well to ensure maximum
return from heavy training schedules.
The competition diet is established
providing athletes with knowledge of
special eating practices, before,
during and after the event to
maximise their performance.
4. NUTRITIONAL DIFFERENCES
Each sports person will have different
dietary requirements depending on…
Training
Age
Sex
Body size
Sport played
Environment for training and competition
5. GENERAL PRINCIPLES
OF SPORTS NUTRITION
Recommended balanced diet for average sports
person is….
55 – 60% Carbohydrates
25 – 30% Fats
10 – 15% Protein
Recommended balanced diet for more strenuous
athlete is…
70% carbohydrates
15 – 20% Fats
10 – 15% Protein
6. GUIDELINES FOR A SPORTS
PERSON DIET
1. Increase complex carbohydrates
2. Decrease dietary fat
3. Ensure adequate protein intake
4. Increase dietary fibre
5. Decrease/eliminate alcohol
6. Monitoring salt intake (weather)
7. Increase water intake
7. COMPETITION DIET
It is important to understand
nutritionally related factors that cause
fatigue & reduced performance.
depletionof muscle stores
dehydration
8. STRATEGIES TO REDUCE, DELAY OR OFFSET
THESE FACTORS
General preparation of energy stores
(increase carbohydrate intake to ensure natural storage
capacity)
Carbohydrate loading for endurance events
(gradually reduce training early in the week, maintain
normal diet to maintain carb levels – reduce training
further and consume high level of carbohydrates
80 – 85% of kj intake)
Pre-competition meal
(ensure that glycogen stores are topped up for strenuous
exercise, adequate hydration)
9. STRATEGIES CONT..
Carbohydrate supplementation (*Thons)
(generally in fluid form in small amounts and frequent
intervals – this maintains blood glucose levels and
spares muscle glycogen)
Glycogen replenishment
First 15 min after exercise eat foods high in glycogen
(eg fresh fruit, sports drink, fruit juice)
Within two hours-meal high in complex carbs &
protein
Fluid replenishment- Before, during and after
10. CARBOHYDRATES
STARCH SUGARS
TABLE SUGAR, HONEY,
FRUIT SUGAR, SOFT
BREADS, CEREALS, RICE, DRINK AND BEER
PASTA AND POTATO
11. CARBOHYDRATES
SIMPLE
COMPLEX
(contain other useful nutrients) Carbohydrates
stored as
Preferred option for carb intake GLYCOGEN in the
due to being an efficient energy muscles and liver.
source, readily used. Muscles cannot
Stores depleted quickly so perform without it.
need to be replaced frequently Therefore need to
be replenished
12. Nutrient Sources Function
CHO Breads, cereals, rice,
pasta, fruit &
The bodies main source
of energy to carry out
vegetables every-day activities
Protein Beef, lamb, fish,
chicken, eggs
Builds and repairs all
body cells
Fats Animal Products –
meat, chicken etc
Supply essential fatty
acids that form
(saturated) membrane of cells. Vital
in hormone production
Plants – Avocado
(unsaturated)
Water Straight from a
tap/bottle, fruits
Transport other
nutrients, cells,
(oranges, pears) hormones & wastes
around the body
13. WEIGHT LOSS
Calories in/Calories out
Deficit= Calories out > Calories in
Surplus= Calories out < Calories in
Metabolism Slow Down
Starving= Deficit over 700 cal per day
Goal= Deficit 500-700 cal per day
Calories
out = Calories Burned +
RMR(Resting Metabolism Rate)
14. Tools
The Daily Plate
http://www.livestrong.com/thedailyplate/
Training Peaks
http://www.trainingpeaks.com
Daily Mile
http://www.dailymile.com
