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Transcript
Healthy eating
for footy
Is what you eat really important for
training and recovery?
Yes!!!!!!

What you eat and drink in your
everyday diet determines
How you feel and the quality of
your training session
 How well you recover for the next
training session or match
 How much energy you have for the
next training session and match
 Your preparation for competition

Typical symptoms of an
unhealthy diet and lifestyle
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Getting frequent infections
Falling asleep at work or school
Often really tired
Moody and irritable
Large fluctuations in weight
Bad breath, constipation
Frequent headaches
Feeling stressed
An elevated resting pulse rate
Does an athlete have to
eat differently to the rest
of the population?

No - For most team sports, the
type of diet is no different to that
recommended for the Australian
population. For those athletes
involved in endurance training
programs, higher intakes of
carbohydrate and higher total
energy intake is needed to meet
high energy requirements.
What is a healthy diet?


1.
2.
3.
4.
5.
Enjoy a variety of nutritious foods
from the 5 food groups.
What are the 5 food groups?
Breads, cereals and grains
Vegetables
Fruit
Dairy products
Lean meat and meat alternatives
The Five Food Group Plan
Five food groups
Number of
serves
Cereals
7
1 slice bread, 1 bowl ready to eat cereal, ½ cup
cooked rice or pasta
Fruit
2
1 piece fruit, ½ cup fruit juice, 1 cup stewed fruit
Vegetable
5–5½
½ cup cooked vegetable, 1 cup raw (salad)
vegetables
(cooked
weight/volume)
Dairy
750mL (3 ½)
1 cup milk milk or 200g carton yoghurt or 40g
cheese or 1 scoop reduced fat ice-cream
or equivalent
Meat and vegetarian substitutes
2½
2 cups cooked beans, 4 tablespoons peanut butter, cooked
weight/volume
2 eggs, 30g nuts, 1 small chump chop, small can
tuna, 65-80g beef, lamb, chicken
Calories or kilojoules??



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Calories are the American way of
counting how much energy is in
foods.
Kilojoules (kJ) are the Australian
way of counting.
There are 4.2 kilojoules to 1
calorie.
Australian food labels are counted
in kilojoules
Kilojoules

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This is the main form of energy our
body uses
Contributed to the diet via
carbohydrates, proteins, fats and
alcohol
Carbohydrates are the preferred
fuel that our body uses
Carbohydrate is essential to fuel
you for your sport
The breads and cereal food group
are the main source of
carbohydrates
Protein?


Protein is essential for building,
repairing and restoring damaged
tissues
Protein is found in meat and meat
products, tofu, nuts, seeds,
legumes, beans, milk and dairy
products
Nutrition tips for training, recovery
and competition
Never miss meals, especially breakfast
 Eat carbohydrate-rich and protein-rich foods at each
meal
 Include snacks between each meal rather than 3
large meals a day EAT FREQUENTLY
 Never go to training hungry
 Eat carbohydrate-rich and protein-rich foods within
20-30 minutes after hard exercise
 Ensure fluid needs are met before training
 At 60 mins into a training session, start consuming
carbos

Carbohydrate- and proteinrich foods

Breads
Breakfast cereals, cereal bars
Pasta
Rice
Baked beans
Fruit (not much protein)
Low-fat milks
Low-fat yoghurts
Starchy vegetables (eg potato,
corn, peas)
Cracker biscuits

Base all meals and snacks on carbos
Choose high fibre carbo foods
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Do you need protein powders or extra
protein as an athlete? NO
Will I end up looking like this as
an athlete?

Lean red meat, chicken, fish

Eggs

Milk, cheese, yoghurt

Legumes (ie chickpeas, lentils, baked
beans)

Soy products (ie soy milk, yoghurt, tofu)

Food first is the best approach
Putting together a meal for an elite
athlete
¼ pasta, rice, bread
or potato
½ veges
¼ meat,
fish,
chicken,
legumes
p. 480
Fluid: Are you having
enough?
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Dehydration impairs
performance
Drink water consistently
throughout the day
Don’t wait till just before a game
or training and drink 2 litres
What
is a
good
training
diet?
Eat plenty
• multigrain or whole meal bread
• high fiber breakfast cereal
• rice, pasta
7 serves of cereals a day
At least 3 to 4 serves of dairy food per day
• Choose low or reduced fat milk and yoghurt
or ‘added calcium’ soy drinks.
At least 2 serves of fruit a day
5 serves of vegetables/salads a day
Eat plenty of vegetables
2 ½ cups a day
Choose a variety of different colours everyday
How to eat more fruit and vegetables

Include salad vegetables on
sandwiches or rolls.
Always serve a meal with steamed
vegetables or salad.

Add kidney beans or chickpeas to
casseroles or soups.
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Have fresh or tinned fruit as snacks.

Add fruit to breakfast
cereal
Summary
Look after yourself on the
inside
 Your everyday diet should
be fairly consistent and
balanced
 Consume all food groups
most days
 Consume fluid before you
are thirsty
 Consume carbos early in a
long training session
