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Diet and Hydration
Some facts figures and ideas for
the future!!
Protein will make me massive!
• Do athletes need to eat more protein than
non-athletes?
• Can you eat too much protein?
• What happens if you do not eat enough
protein?
• Where can it be found?
• Firstly What is protein?
• Present in animals and plants.
• 20 different types of amino acids (building
blocks of protein) 8 of which must be
consumed!
• Protein from animals contain all 20 amino
acids.
Food Quiz
1. I eat 3 meals a day with no more than 4
hours between meals.
2. I eat 5 portions of either rice, noodles,
bread or potatoes per day.
3. I usually eat 2 pieces of fruit daily.
4. I usually eat at least 2 lots of vegetables
daily.
5. I usually eat 2 servings of meat or meat
alternatives daily.
6. I eat fried food no more than once a
week.
7. I use non or barely any butter/margarine.
8. I use low fat milk or dairy products.
9. I eat high calorie snacks no more than
twice a week.
10. I eat fast food no more than once a
week.
11. I eat meat at least 3 times a week.
12. I drink 2 litres of water daily when not
exercising.
14. I drink when I am thirsty and when I’m
not thirsty.
15. I do not eat sweets more than twice per
week.
How did you do?
•
•
•
•
13-15, excellent.
11-13, room for improvement.
9-12, you just made it.
Less than 9, you need to consider how
you are affecting your performance
through poor diet.
Approximately 10g of protein is
provided by the following.
Food
Quantity
nuts
50g
Kidney beans
150g
Pasta/noodles
2 cups
bread
4 slices
Skimmed milk
300ml
Mixed vegetables
70g
beef
1oz
• Most people eat more than enough protein!!!!
• You only need 1.2 – 2 g/kg body weight per day.
• You must combine with balanced diet and
energy intake.
• Over 4g/kg body weight per day can cause heart
disease!
• Calculate.
Daily food consumption for
balanced diet (% of daily total
caloric intake)
• Carbohydrate
50-60%
• Protein
10-15%
• Fat
less than 30%
(2/3 unsaturated; 1/3 saturated)
Carbohydrates
• This is the most important energy source.
• Adequate intake preserves protein stores
in muscle tissue.
• Inadequate amounts of carbohydrate
intake before competition may reduce
performance.
• Basic rule of thumb, eat more
carbohydrate the closer you get to match.
Post match
• Lots of carbohydrates and protein as soon
as possible.
• How much weight have you lost?
Hydration
• A well hydrated performer always
functions at a higher level than a
dehydrated performer.
• Thirst is not a good measure of hydration!!
• 5% dehydration results in 30% loss in
performance.
• Water + sports drink help water to be
absorbed.
• Injuries?