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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 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?? 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 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 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? 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. 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