Nutrition%20in%20Sport

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Nutrition in Sport
Knowledge is power, community is strength and
positive attitude is everything
Lance Armstrong

• Aoife Carey
• Dietitian

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• What is a nutritionally balanced diet?
• Energy, Carbohydrates, Protein, Fats
• Nutrition in Sports
• Prior, during and post training/match
• Gym/ resistance training
• Nutritional supplements
• Diet plans
• Questions

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The Food Pyramid
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Low, Medium and High GI foods
Low Medium High
Wholegrain bread Pitta bread White, brown bread
Oat based/ bran cereals Cereal bars Baguettes
Pasta and noodles Cous cous Bagels
Basmati Rice White and brown rice Corn flakes, weetabix
Peas, beans, lentils, nuts
New potatoes in skin Boiled old potatoes, chips Baked/ mashed potatoes
Fresh fruit Fruit juices
All vegetables Sweetcorn Parsnips
Sweet potato
Milk and plain yogurt Flavoured yogurt
Lucozade
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The average GAA player

• 83kg GAA football player
• BMR 1960 kcals
• Average energy requirements for training/ match
  day approx. 3900 kcals
• Body percentage fat 14-17 (fitness range) down
  to 6-13 (athlete range)

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Nutrition in sports

• General healthy balanced diet
• Aims
• Improve performance
• Delay onset of fatigue
• Maximise and accelerate recovery
• Science versus sports nutrition foods
• Using real food to benefit performance

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Pre match nutritionCarbohydrates

• To maintain and maximise blood glucose and
  glycogen stores
• Benefits concentration and quick thinking
  decisions
• Combination of low, medium and high GI sources
• 200-300g in the 2-4 hours prior match
• Low fibre

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Carbohydrate Food Examples
Food Carbohydrate content
Bowl pasta 80g
Mashed potatoes 33g
Rice 60g
White bread 28g
Porridge 18g
Scone 27g
Nutrigrain 26g
Jaffa cakes 17g
Fruit cake 35g
Peanuts 5g
Yogurt 24g
Banana 23g
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Pre Match NutritionFluids

• 2 litres daily normal recommended amount
• Measuring fluid losses
• Urine colour
• Sweat losses- 1g sodium in every litre sweat
• 450- 600 mls before match training
• Replace 150 of losses

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Sports Drinks

• Sports drinks
• Isotonic, hyper/ hypotonic products
• Lucozade, Powerade, Gatorade, Energise
• Carbohydrate content
• 30-35g per 500mls
• Sodium content
• Trace amounts 250mg
• Benefits and limitations

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Pre Match NutritionProtein/ Caffeine

• Protein
• Currently no recommendations
• Caffeine
• Lucozade fuel and focus
• 80mg one hour prior to match
• Improves concentration and decision making
• Regular intake has no impact on effects
• Not a diuretic

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Match NutritionCarbohydrates Fluids

• Water only for first hour of sport
• Lucozade water during match 150- 200mls every
  15 mins
• Combination of water and lucozade at half time
• Food at half time
• Jaffa cakes (17g)
• Jelly babies (5g per sweet)
• Digestive biscuits (24g)
• Nutrigrains (26g)

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Post Match NutritionCarbohydrates

• Essential to prepare for next training/match
  session
• Average player 80- 100g in 1st hour post session
• High GI foods better tolerated- flavoured milk,
  jelly beans
• Portion potatoes, rice, pasta, bread dessert
  glass of milk will achieve requirements

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Post Match NutritionProtein

• Normal intake 1.2-1.7g/kg/day
• No benefits of intakes over 2g/kg/day
• Training or match minimum of 10g post session
• ½ pint milk (10g)
• 2 eggs (13g)
• Chicken fillet (10g)
• Yogurt (8g)
• 40g cheese (10g)
• Maximuscle promax (23g)

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Post Match NutritionMilk- Superfood
Milk Kcals Carbs Protein Sodium
Full fat 193kcals, 10g 13g 126mg
Semi skimmed 135kcals, 10g 14g 126mg
Powder 100kcals, 16g 11g
Chocolate 288kcals 51g 13.5g

• Make your own Milk and milk powder

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Gym sessions Resistance training

• Resistance training- build muscle mass optimise
  weight gain
• Pre training
• 30-50g carbs
• 10g protein
• Post session
• 80-120g carbs
• 20-25g protein

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Training/Match day diet

Breakfast Weetabix (2-3) with semi-skimmed milk Slice wholemeal toast (1-2) , low fat spread Small glass orange juice
Snack Fruit yogurt Banana
Lunch Wholemeal sandwich with tuna and sweetcorn and salad Small handful grapes
Snack (pre-training) Cereal bar, 8-10 grapes
Training Water, jaffa cakes
Post-training Carton Chocolate milk
Dinner Tomato and chicken pasta bake Small bowl of jelly and ice-cream
Supper Bowl cereal/ slice of toast
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Weight Loss

• Reduce carbohydrates
• Increase fluid intake
• Fasting training sessions
• Portion control
• Reduce/ avoid alcohol

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Nutrition supplementsVitamins and Minerals

• Do not replace real food
• Micro nutrient deficiencies
• ? Effectiveness
• Unknown effects of combining nutrients, drug and
  food interactions, level of absorption and actual
  nutrient requirements
• Vitamin C and D
• Own brand vitamins and minerals

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Nutrition supplementsCreatine

• Protein of which 95 found in muscles mass
• ? performance
• ? strength and lean body mass
• ? fatigue resistance
• No known side affects to kidney function
• Loading dose followed by maintenance dose
• Does cause weight gain through water retention in
  muscle

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Nutrition supplements

• Antioxidants
• Prevent oxidative stress
• Vitamin A, C and E
• 68 studies show no benefits or improved outcomes
• Chromium
• Weight loss
• Muscle building
• No research or evidence to support

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Nutrition supplements

• Glucosamine
• Treatment and prevention of cartilage damage
• Only animal trials
• No human evidence for use in sport
• Fish oils
• EPA and DHA
• Improve inflammatory response and ? muscle
  soreness
• No recommended intake- several hundred milligrams
• Asthma and exercise induced bhronchoconstriction
  may benefit
• 3.2g EPA and 2g DHA

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Key messages

• Hydrate continuously
• Carb rich meal 3-4 hours before
• High carb snacks 1 hour before
• Fluid, sports drinks and easily digested food
  throughout
• High protein and carb intake in 20 mins post
  session (ie.milk)

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Questions
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Contact Details

• 0860716794 or 07540326271
• Email carey-A1_at_email.ulster.ac.uk