Karen Reid

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Are you performing well? If not proper nutrition
can help your Athletic Performance!

• Karen Reid
• Accredited Sports Dietitian
• www.performancefood.co.uk

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Why Nutrition helps athletes to perform

• Energy
• Recovery
• Hydration
• Weight control
• Illness and Injury
• Growth and Development

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Athlete Lifestyle developing Elite Athlete
habits behaviours

• Training schedules
• Travel
• Competitions
• Food availability/Fast foods
• Plan your nutrition around your training and
  competition programme

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Athlete Lifestyle eating to fuel and recover
from training

• Training programmes timing of fuel
  (carbohydrate) intake
• Recovery between heats
• Repair and renewal
• Reduce fatigue
• Immune system

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Carbohydrates and glycogen replenishmenthigh
carbohydrate diet promotes daily recovery of
muscle fuel stores
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Carbohydrates to fuel your training!

• Preferred fuel for aerobic and anaerobic energy
  systems
• Delay fatigue in exercise lasting longer than 60
  minutes
• Essential role in recovery
• Strength and power athletes require approximately
  5-7gms/Kg body weight for hard training
• Endurance athletes 7-10gms/Kg body weight

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Carbohydrates for Recovery!

• Carbohydrate has an important role in recovery
• Spares protein and amino acids for muscle growth
  and regeneration
• Limited stores in body so must be replenished
  daily
• Target intake 1gm/Kg body mass after within 30
  minutes after training

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Pre and Post work-out carbohydrate snacks are
essential!

• 2 Bananas 31gms carbs
• 2 nutrigrain bars 52gms carbs
• 2 fruesli bars 42gms carbs
• Pot of mullerice 41gms carbs

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The Pre-training Rule

• 1 hour prior to activity
• Consume a snack meal that is high in
  carbohydrates
• Have 1/ 2 litre water or sports drink

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The Post Workout Rule

• Window of Opportunity One hour after workout
• 50 grams of Protein, 100 grams of CHO as
  post-workout rule.
• Key is to replenish muscle glycogen!!
• 1litre of water or sports drink for every l Kg
  lost

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Developing your Personal Nutrition PlanEnter
your training sessions
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Developing your Personal Nutrition PlanPut
fuel(carbs) in the tank before training
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Developing your Personal Nutrition PlanAdd a
carbohydrate meal/snack after training for
recovery
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Surrey Schools 10 Point Nutrition Charter

• Incorporate 10 dietary changes into your weekly
  plan that will really benefit your health and
  athletic performance!

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Goal 1

• Eat a healthy carbohydrate based breakfast for
  energy every day

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Goal 2

• Pre-hydrate before exercise by drinking 500mls
  fluid 30 minutes before training/competitions

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Goal 3
Stay well hydrated during training by consuming a
1 litre bottle of water, diluted squash or sports
drink.

• Home-made
• 100-250 mls fruit squash (not sugar-free) (Aim
  7-8 CHO in solution)
• Make up to 1 litre with water
• Pinch salt (1/4 tsp)
• OR
• 1/2 litre fruit juice
• 1/2 litre water
• pinch salt (1/4 tsp)
• OR
• 70 g glucose powder
• Pinch salt (1/4 tsp)
• Sugarfree squash to taste
• Make up to 1 litre with water

• Commercial
• Lucozade Sport
• Gatorade
• Powerade
• GO
• Boots isotonic sports drink
• Tesco Sports isotonic drink
• Red Card
• MS Quench

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Goal4
Ensure good recovery after training by having a
suitable recovery snack or drink within 30
minutes
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Goal 5
Use compact carbs such as jelly babies, jaffa
cakes, mini pancakes etc. before and during
competition to increase energy reserves
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Goal 6
Maintain good energy (muscle glycogen reserves)
by including a starchy carbohydrate food at each
meal
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Goal 7
Ensure a good intake of antioxidant vitamins by
eating 3 portions of fresh fruit and 2 servings
of salad or veggies each day
Performance Food Fruity wraps make a great energy
snack 75gms carbs each
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Goal 8

• Maintain good iron status by eating lean red meat
  at least 1x week, and including eggs, green
  veggies and fortified breakfast cereals in your
  diet

Performance Food Lean Burgers 38gm protein 65gm
carbs Less than 5 fat Excellent source of iron
Performance Food Pizza Omelette
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Goal 9

• Include oily fish e.g. salmon, tuna, mackerel or
  sardines at least 2 x week for healthy omega 3
  fatty acids

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Goal 10

• Control body fat levels by swapping high fat
  snacks to lower fat options

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10 Point Nutrition Charter

• Assess where you are on the charter
• Decide what you are achieving
• Identify actions that you can work towards with
  your coach/parents or fellow athletes

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Performance Food Booklets5.00
eachwww.performancefood.co.uk
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Meals and Menus
Lean burgers 38gm protein 65gm carbs Less than 5
fat Excellent source of iron
Fruity wraps make a great energy snack 75gms
carbs each
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Performance Food protein Recovery Shake

• Add 50gm skimmed milk powder to 1 pint skimmed
  milk to double the protein
• Use milk shake flavour for extra carbs
• Provides 99gms carbs, and 35gms protein for
  around 80p

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Recovery snacksHow much is your carbohydrate
costing?
Energy bars typically provide between 28-54gms
carbohydrate and cost from 85p - 1.50p per
bar Fat content ranged from 0.9 - 6.0gm per bar
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Recovery Snacks providing carbohydrate
50gm carbs for 36p
50gm carbs for 40p
46gm carbs for 20p
50gm carbs for 80p
50gm carbs for 56p
50gm carbs for 10p
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Performancefood.co.uk membership features...
Price   40.00(Excluding VAT at 17.5)
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Thank you for your interest!
FOR MORE INFO...
Fact sheets Booklets Meal and snack
ideas Membership benefits
Visit us at www.performancefood.co.uk