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Volume 33 May 2009
In this edition of the Cannons Nutrition Update we look at:
Why worry about nutrition recovery strategies?
The extent to which the body needs to do each of these will depend on the intensity of the training
session or match. Recovery could also be discussed as recovery from a flight, which in that case would
mostly be in relation to fluid.
• Refueling
The amount of carbohydrate required to refuel your self will depend on what your work load
has been.
Try to:
 Eat your next meal or snack as soon as practical after a training session or match. Avoid
overeating by having a large snack and then a large meal if you don’t require all of that
energy. If you are growing or wanting to bulk up you will need both!
 Include a carbohydrate source and protein source at each meal.
It is not necessary to consume handfuls of lollies as they only contain sugar and no other
beneficial nutrients required for overall health & recovery. A small amount (no more than
50grams) can be part of your intake.
 Rehydration
Hydration is an ongoing process. Continue to replace your lost fluid, using indicators such as:
 Restoration of body weight (weigh before & after games),
 Urine colour,
 Thirst & how you feel (i.e. bloated, dry)
 Use variety of fluids such as sports drink, water, oral Hydralyte, soup, milk shakes,
plain milk etc to help restore fluid balance.
Simone Austin, Consultant Dietitian
[email protected]
Fluids such as milk and soup are useful for variety, they provide a significant amount of sodium
(electrolyte) to help promote fluid retention (similar to what a sports drink does) and include other
nutrients such as protein to help with the overall recovery process.
Alcohol is NOT a part of the rehydration process. If injured it should definitely not be part of your
recovery and in all cases your first drink should be a sports drink or water! Alcohol is of no benefit
to your body.
 Flight/bus
Remember post aeroplane or bus travel that the rehydration aspect of recovery is important.
Planning for the flight/bus, by taking at least two 600ml bottles of fluid with you and then
requesting or refilling when further is required.
• Immune System
In general, the immune system is suppressed by intensive training for some hours after the activity.
This may place athletes at risk of succumbing to illness during this time.
There is some evidence that carbohydrate may be a nutritional immune protector in this case.
Consuming carbohydrate during (e.g. sports drink) and/or after prolonged activity reduces the
stress hormone response, minimising its effect on the immune system. It also supplies glucose to
fuel the activity of many of the immune system white cells.
 Muscle Repair and Building
Protein is generally talked about in muscle growth. We need both carbohydrate and protein to have
successful muscle growth. The carbohydrate is required to replace energy used (sparing protein for
muscle growth) and to stimulate the insulin response, which will increase protein uptake and
Consuming protein immediately before and/or after the session can help the muscle more effectively
take up the protein. See the list below for some ideas for snacks.
Nutritious Carbohydrate-Protein Recovery Snacks
(Contain 50g CHO + valuable source of protein and micronutrients)
250-300ml milk shake or fruit smoothie
1 sports bars e.g. Protein Plus Power Bars
1 large bowl (2 cups) breakfast cereal with milk
2 cereal bars (e.g Fruity Bix)+ 200g carton fruit-flavoured yoghurt
220g baked beans on 2 slices of toast
1 bread roll with cheese/meat filling + large banana
300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
2 crumpets with peanut butter or low fat chesse + 200ml flavoured milk
300g (large) baked potato + cottage cheese filling + glass of milk
Simone Austin, Consultant Dietitian
[email protected]
This is a very important mineral required by the body. Exercise may increase losses of these,
increasing risk of deficiency. This does not mean you will be deficient. An adequate diet
therefore is essential.
Foods high in iron include:
 Lean red meat, legumes, green leafy vegetables (if eaten with a vitamin C source), breakfast
cereal with added iron, dried apricots.
During recovery it is important to include a range of nutritious foods and fluids to suit your
needs! Everyone will have a slightly different recovery plan as you all have different needs e.g.
bulking up, losing body fat, high energy needs person, salty sweater, large volume sweater etc.
Please email any questions you have to: [email protected]
or ph: + 61 3 9304 2273, m: 0409 435 904
By: Simone Austin
Calder Cannons Consultant Dietitian
1. Authors/journal: Douglas R. Bolster, Matthew A. Pikosky, P.Courtney Gaine, William Martin, Robert R. Wolfe, Kevin D. Tipton, David
Maclean, Carl M. Maresh, and Nancy R. Rodriguez. Am J Physiol Endocrinol Metab 289:E678-E683, 2005 Dietary Protein Intake Impacts
Human Skeletal Muscle Protein Fractional Synthetic Rates after Endurance Exercise
2. The Department of Sports Nutrition, AIS © Australian Sports Commission 2004, Fact Sheets
3. Lukaski HC. Vitamin and mineral status: effects on physical performance. U.S. Department of Agriculture, Agricultural Research Service,
Grand Forks Human Nutrition Research Center, Grand Forks, North Dakota 58202, USA.
4. Haber P. Magnesium as a food supplement Acta Med Austriaca Abt. Sport- und Leistungsmedizin, Klinik fur Innere Medizin IV,
Medizinische Universitat Wien, Wien, Osterreich. 2004 may 31(2): 37-9
Please email any questions you have to: [email protected]
By: Simone Austin
Calder Cannons Dietitian
Burke L, Deakin V Clinical Sports Nutrition, 2nd edn. NSW McGraw-Hill Book Company 2000
Australian Institute of Sports Supplement Program Fact Sheet: How to Grow Muscle 2004
Simone Austin, Consultant Dietitian
[email protected]