Nutrition

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Nutrition healthy Eating
Sports Nutrition
Useful Links
Supplement use by UK Defence Personnel
Summary List of Products Registered with
INFORMED-SPORT
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The Eatwell Plate

• The Eatwell Plate is also supported by 8 specific
  healthy eating tips as stated by the Foods
  Standards Agency
• Base your meals on starchy foods
• Eat lots of fruit and vegetables (5 portions a
  day)
• Eat more fish (2 portions a week, 1 oily)
• Cut down on saturated fat and sugar
• Try to eat less salt, no more than 6g a day
• Get active and try to be a healthy weight
• Drink plenty of water (6-8 glasses per day)
• Dont skip breakfast

Glycemic Index GI
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Nutrition Facts
It is widely accepted today that in order to be
healthy people need to eat a healthy balanced
diet. Healthy eating can be defined as food
intake that promotes the correct and optimal
operation of the structures and systems of the
human body.
Your body uses food for energy. It stores excess
energy/food as fat. This means if you eat more
food than the body needs for daily activities and
cell maintenance, youll gain weight.
Weight Loss
Increase Muscle Mass
Glycemic Index GI
Target calories per day Men 2550 Women
1950 will vary depending on age, weight
activity levels
1g protein 4 Kcal 1g Carbohydrate 4 Kcal 1g
Fat 9 Kcal 1g Alcohol 7 Kcal
Top Tips for a Healthy Life Press here
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10 top Tips to a Healthy Life

• Aim to consume approx 60 carbs, 25 protein and
  15 fat in your daily diet.
• 2. Limit alcohol consumption. Alcohol is a poison
  and severely dehydrates the body. Alcohol
  contains empty calories which are predominantly
  stored as fat.
• 3. Try to eat 5 smaller meals per day for
  consistent energy and blood glucose levels.
• 4. Try to perform a minimum of 30mins physical
  activity per day.
• 5. Try to eat 5 portions of fruit or veg per day
  and cut down on unsaturated fat and sugar.
• 6. Try to consume a minimum of 8 glasses of water
  per day. Water helps transport nutrients, waste
  products and hormones around the body.
• 7. Base healthy meals around carb intake. Diets
  that severely restrict calories or the types of
  food allowed can lead you to be deficient in
  the nutrients vitamins your body needs.
• 8. Dont skip breakfast. Skipping breakfast
  leaves you much hungrier later on and more likely
  to overeat to compensate.
• 9. Replace unhealthy snacks such as crisps,
  biscuits and confectionary with healthy snacks
  such as fruits, raw nuts or natural yogurt.
• 10. Make sure you enjoy your food. Making small
  changes to your diet will help you maintain a
  healthy lifestyle. Crash diets or periods of
  starvation can have adverse effects in the long
  term.

Energy in energy out
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Macronutrients
Monounsaturated Fats
Diets high in monounsaturated fats have been
shown to lower both cholesterol and plasma
triglycerides, and therefore thought to reduce
the risk of chronic heart disease.

• Olives or olive oil
• Peanut oil
• Rapeseed oil
• Avocados
• Nuts seeds

polyunsaturated Fats

• essential to the daily diet
• Omega 3 fatty acids
• Omega 6 fatty acids

• Oily fish
• Flax oil
• Walnuts
• Pasture reared eggs

Hydrogenation and trans fats

• Common foods which contain trans fats
• Many margarine's
• Biscuits cakes
• Take away food
• Pies pastries
• Pre-prepared foods

Consumption of hydrogenated fats is associated
with serious diseases such as cancer, diabetes,
obesity, immune system dysfunction and birth
defects.
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Micronutrients
Fat Soluble Vitamins
Vitamins are required for normal growth and
metabolism. All vitamins are synthesised by
plants.
Purposes
Sources
Purposes
Sources
Water Soluble Vitamins
Minerals are necessary for structure and for the
normal regulation of metabolic, hormonal and
nervous interactions within the body.
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Sports Nutrition
Sports Drinks There are three types of sports
drink all of which contain various levels of
fluid, electrolytes and carbohydrate.
Which is most suitable?
Protein shakes are seen as a quick, easy to use
supplement that enables individuals seeking
hypertrophy to achieve their increased protein
needs
Protein shakes were only intended to supplement,
not replace good food. The body is designed to
absorb and metabolise real, untainted food and
protein sources.
Always seek advise from a qualified professional
before taking any supplements
Glycemic Index GI
Macronutrients
Micronutrients
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Weight Loss

• To lose weight, you need your body to use up
  stores of fat. The most effective way to do this
  is
• Reduce the amount of calories you eat
• Increase your levels of activity

• By making a few simple changes you can reduce
  your calorie intake without altering your diet
  significantly. For example
• Replace fizzy drinks with water
• Stop taking sugar in tea and coffee
• Cut out unhealthy treats such as crisps and
  biscuits between meals.

Eat less fatty foods and more wholegrain bread,
fruit vegetables
Diets that severely restrict calories or the
types of food allowed can lead you to be
deficient in the nutrients vitamins your body
needs
NEVER SKIP BREAKFAST! Skipping breakfast leaves
you much hungrier later on and more likely to
overeat to compensate
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Muscle Mass
The best way to achieve hypertrophy (large
muscles) is to lift heavy weights.
However, lifting heavy weights will increase your
metabolism and burn calories quicker. So, your
diet will need to be supplemented with more
protein.
A protein rich diet can help you gain muscle
mass. Try to consume a meal thats heavy on
protein shortly after you finish exercising.
Advisory Note Protein shakes often contain a
high level of calories, fats, carbs and sugars
that the body cant break down and get stored as
fat and do not contribute to building muscle mass.
Supplements are sometimes an effective way for
athletes to increase muscle mass. However, a good
healthy diet will provide you with enough
nutrients.
The amount of protein required will vary from
person to person. Excess protein in the diet is
either broken down into urea or stored as fat
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Glycaemic Index (GI)
The GI provides a measure of how quickly blood
sugar levels rise after eating a particular type
of food. A Glycaemic Index of less than 55 is
considered Low, 56 to 69 Medium and greater than
70 is High. Values will vary depending on brand,
variety, ripeness, preparation etc.
Foods with carbohydrates that break down quickly
have a HIGH GI
Foods with carbohydrates that break down slowly
have a LOW GI
Glucose has a GI of 100
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Useful Links
www.familywellbeing.co.uk www.nhs.uk/livewell/he
althy-eating/Pages/Healthyeating.aspx
http//parentsforhealth.org www.bhf.org.uk/hea
rt-healt/prevention/healthy-eating.aspx
www.nutrition.org.uk/healthyliving/healthyeating
www.nutritionist-resource.org.uk/articles/sport
s-nutrition.html www.brianmac.co.uk/nutri.htm
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Use of dietary supplements by UK Service personnel

• Energy requirements depend on an individuals
  level of physical activity and will vary from day
  to day, and from task to task. A diet that
  provides adequate energy from a wide range of
  foods can meet the carbohydrate, protein, fat and
  micronutrient requirements of physical training
  and operations. Food provided by the MOD is
  scientifically researched and designed to provide
  the daily dietary intake required to sustain
  service personnel in all military environments.
  There is evidence that soldiers predominantly
  dependant on Operational Ration Packs (ORP)
  supplemented by limited quantities of frozen meat
  and fresh vegetables, in the harsh operational
  environment of Sangin, suffered no degradation in
  physical performance over the 6 month period of
  the deployment. In general, short-term energy
  restriction involving minimal loss of body mass
  has little effect on performance or health in
  otherwise healthy individuals. Losses of body
  mass in the region of 6 10 or higher have been
  shown to impair performance in a military
  setting, although this is not a consistent
  observation.

Dietary supplements should not be used to
compensate for poor food choices and an
inadequate diet where a choice exists, but
dietary supplements that provide additional
energy and / or essential nutrients may be useful
when food intake or food choices are restricted
for reasons including operational constraints,
travel, and periods when preparation and / or
consumption of adequate meals is not possible or
desirable. The use of dietary supplements in such
instances would reduce the risk of developing
nutrient deficiencies that could impair both
health and performance. A small number of
dietary supplements may enhance performance when
used in accordance with current evidence under
the guidance of a well-informed professional,3
and / or using MOD approved supporting guidance
written by experts in the area. Suitable
professionals include registered nutritionists,
registered dieticians, and other professionals
with recognised expertise in performance-related
nutrition. Service personnel contemplating the
use of dietary supplements should consider their
efficacy, their cost, the risk to health and
performance, and the potential for a positive
CDT. The use of multiple dietary supplements at
one time (stacking) should be discouraged.
Dietary supplement use by children (i.e.
individuals under 18 years of age) should also be
discouraged.
In the UK, the HFL Sports Science2 owned
Informed-Sport programme was set up with the
support of UK Anti-Doping (UKAD) to evaluate the
process integrity of supplement manufacturers and
to screen supplements and ingredients for
contamination. Products that have passed this
screening process can be found at
www.informed-sport.com
Registered Product List
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Summary List of Products Registered with
INFORMED-SPORT Current as of 1 November 2013
Lucozade Sport Body Fuel Drink Sport Elite Bar
Sport Elite Dual Carb Drink Sport Elite Dual
Carb Gel Sport Elite Dual Carb Powder Sport
Elite Electrolyte Plus Powder Sport Elite Jelly
Beans Sport Isotonic Fuel Drink Sport Lite
Maxifuel Ache Free BCAAs Electro Tabs
Recover Pro Recovermax Sports Vitamins Viper
Active Bar Viper Active Gel Viper Active Powder
Viper Boost Bar Viper Boost Capsules Viper
Boost Gel Viper Boost Powder Maxiraw Carb
Impact Casein Sustain Creatine Charge Mass
Blitz Primary Arginine Primary BCAAs Primary
Beta-Alanine Primary Caffeine Primary
Glutamine Primary HMB Primary Waxymaize Protein
Complex TurboTest WPC Precision WPI Intensity

• Advanced Bio Development
• X2PERFORMANCE
• All Natural Pharma AS
• EGO
• BEET IT
• BEET IT Sport Stamina Shot
• BioCare
• Bio-Acidophilus Forte
• Glucosamine Hydrochloride
• One A Day Vitamins Minerals
• Vitamin C 1000
• Biogen
• Carbogen
• Cytogen
• Diet Protein

MyProtein High Pro Bar High Pro Deluxe Pro MP MAX
MyBar High Pro Oats Whey Bar One
Promilk Nelsons Ferrotone Pur-Absorb Spatone Spat
one Apple Nucleotide Nutrition IntestAid
IB NuCell IM Orbana Healthy Energy Pepto One
Nutrition Pepto One PeptoPro PeptoPro PeptoSport
Powerade GB (Coca-Cola) ION4 (Great Britain
Only) PRO Sports Hydration ZERO (Great Britain
Only)
PPS Nutrition Colossal Hybrid All-in-One Pro
Athlete Supplementation AGF-1 Beta-Alanine Beta-Po
wer Creatine Monohydrate Daionic Pro Nutrition
Shake Defence Electro Lytes L-Glutamine Phase 1
Evolution Phase 2 Pro Grade Recovery Phase 3 Pro
Grade Protein Sodium Citrate PWR PWR
Endurance Scheckters Organic Scheckters
OrganicEnergy Scheckters OrgnaicEnergy Lite SOS
Hydration SOS Star Scientific Antabloc USN Diet
Fuel Ultralean Protein Fuel 25 Protein Fuel
32 Protein Fuel 50 Zinplex ZinMag ZMA Sport
Maximuscle Beta-Alanine Creatamax 300
Creatamax Capsules Creatamax Extreme Cyclone
Bar Cyclone Powder GH Kick HMB 1000 Maxi-Milk
Maxi-Milk Extreme Maxipower Methoxy Max
Progain Extreme Powder Progain Flapjack
Progain Powder Promax Aminos Promax Breakfast
Oats Promax Extreme Powder Promax Lean Bar
Promax Lean Powder Promax Meal Bar Promax
Multi Release Promax Powder Protein Milk
Protein Milk Extreme Pump Up NO2 Thermobol
Thermobol Caffeine-Free ZMA Maxitone Sculptress
Diet Bar Sculptress Diet Powder Sculptress
Tablets MusclePharm Amino 1 Armor-V Assault BCAA
312 Casein CLA Core Combat Muscle
Gel Re-Con Shred Matrix
www.informed-sport.com
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