Download Diet and Football - Mayo Sports Partnership

Diet and Sport
By
Diana Walsh
Dietitian
BSc. (Human Nutrition & Dietetics),MINDI.
“Winning is the science of being
totally prepared”
• Apart from genes and training what a
player eats and drinks is the single
greatest influence on how they perform on
the pitch
• The correct training programme (including
attention to diet) should allow
improvement in performance.
MUSCLE FUEL
• Eating the right food at the right time
prevents muscle fuel running out.
• Eating the right diet prevents a slump in
performance
• Muscles need carbohydrate foods for fuel.
Carbohydrates and
Performance
START FULLY FUELLED
Who will be there at the finish?
CARBOHYDRATES
•
•
•
•
•
•
•
•
Potatoes
Rice
Pasta
Bread
Cereal
Noodles
Fruit
Dried fruit
•
•
•
•
•
•
•
Sugar
Jam
Minerals
Jelly
Yoghurts
Cereal Bars
Biscuits
CARBOHYDRATE
REQUIRMENTS
( SNIG,INDI)
SITUATION
RECOMMENDED
CARBOHYDRATE
INTAKE
4-5g/kg /day
Light Activity
(3-5 hours per week)
Less than 60 – 90 mins 5-7g/kg/day
per day ( out of season
training)
90-120 mins per day
7-10g/kg/day
CARBOHYDRATES
• Eat sensibly at meal and snack time (especially
the week leading up to an event/game).
• Fill up on carbohydrate foods
• Fill your plate with starchy foods and eat more
bread/pasta/potatoes etc.
• If hungry fill up on extra potatoes/bread/pasta
instead of more meat.
• Eat frequently, avoid long gaps between meals.
Analysis of diet of Athlete ‘A’
Est
%
Intake
Rec
%
Energ 2550y
2670
Carb
271g
41%
60-70
Protei
n
133g
20%
12-15
Intake Rec
per
Intake
Kilo
/kilo
30kcal 30-35
/kg
kcal/kg
3g/kg 57g/kg
1.5g/k 1.2g
1.4g/k
g
Analysis of diet of Athlete ‘A’
• High in fat….Low in carbohydrate.. High in
protein
• Inadequate fluid intake
ADVICE: Aim to reduce fat and protein to allow for
an increase in carbohydrate.
Look at timing of meals/snacks to optimise
performance and recovery.
EAT A LOW-FAT DIET
• Use low fat dairy product (milk, cheese,
yoghurts).
• Eat less fried foods.
• Use low-fat mayonaise /salad-cream.
• Choose mashed/boiled/baked potatoes
instead of chips.
• Eat less crisps, chocolate, breakfast rolls
etc.
PROTEIN
• High Protein Diets are not needed. A moderate
intake (2-3 portions per day is all that is needed
to build and repair muscle)
• Protein DOES NOT build muscle….EXERCISE
builds muscle.
• Eating protein without exercise will not make any
difference
ESTIMATED PROTEIN
REQUIRMENTS
Burke & Deakin,2006
Sedentary adult
………………...0.8g/kg
Endurance athletes ……………. 1.2-1.4g/kg
Football, Power sports ………… 1.4-1.7g/kg
• > 2.0g/kg does not enhance performance or increase
muscle bulk.
•
There are potential side effects of high protein diets.
SPORTS SUPPLEMENTS
• Wide range of products available…’sports
supplements’ ‘nutritional ergogenic aids’
‘sports foods’ etc…
• The sport supplement industry is
UNREGULATED. Many products contain
substances that are ‘undeclared’.
• The scientific evidence for the use of these
supplements is highly controversial
SPORT SUPPLEMENTS
• The use of these supplements is not
endorsed by the Irish Sports council/ INDI.
• Check www.eirpharm.ie for permitted
mineral & vitamin supplements.
• Taking supplements will not compensate
for a poor diet and poor fluid intake.
Sample of an athlete ‘B’ usual diet
(Protein for ‘supplements’ not included)
Est
%
Intake
Energ 2932
y
Carb 37251%
432g/d
Protei
n
163
21%
Rec
%
Intake Rec
per
Intake
Kilo
/kilo
42
45-50
60-70
56g/kg
12-15
22.0g/k
2.5g/k g
g
78g/kg
Analysis of diet of player ‘B’
• Ate two large meals per day…high
protein…large steaks!! Long gaps between
meals.
• Protein intake form diet alone is excessive.
• Carbohydrate intake is inadequate.
• Advice: ↑ Carbohydrate/ Timing of meals etc..
Vitamins and Minerals
• If your diet is good then there should be no
need to take a vitamin and mineral
supplement.
• Eat at least 4 portions of fruit and
vegetables every day…to provide
antioxidants.
WHEN DO I EAT FOR
TRAINING?
BEFORE EXERCISE
• 3-4 hours before training have a meal
• 1-2 hours before training have a snack
AFTER EXERCISE
• 30 mins after training …so bring a snack in your
bag. E.g. smoothie, drinkable yoghurt, sandwich
+ milk
• Eat a high carbohydrate meal less than two
hours after training.
Before training snack meal
• Low in fat
• Low in protein
• Low/ moderate in fibre
• Not too salty or spicy
• Easy to digest…familiar food!!
• Consider the GLYCAEMIC INDEX.
The day of a game or before training is not the
time to experiment with new foods!!
Suitable meal before training 1-4
hours before.
• Sandwich of rolls with tuna/ham/low-fat
cheese or chicken.
• Pasta or rice dish with a tomato based
sauce.
• Bowl of Cereal.
• Scone with low-fat butter and jam.
Suitable meals/snacks 1 hour pre
event ( High carbohydtrate/l moderate/low glycaemic)
• Large drinkable yoghurt.
• Low fat Yoghurts and banana.
• Low fat milk and suitable cereal bars.
• White bread and jam and low fat milk.
DIET FOR TRAINING
• Come to training prepared with an adequate
supply of carbohydrate for muscle fuel.
• Start replacing this muscle fuel immediately after
training.
• The TWO HOURS immediately post training are
the most important to replace muscle fuel
FLUID
• Performance is impaired by dehydration.
• A small amount of dehydration leads to a big
drop in performance.
• A loss of 2% in weight will affect your ability to
exercise…e.g. 70kg…2% = 1.4kg
80kg…2% = 1.6kg
90kg…2% = 1.8kg
FLUID
• Weight losses can be high during an
event.
• Weight losses of >3.0kg (6.6lbs) are not
uncommon.
• Replace 1.5litres of every 1kg lost.
How do fluids affect
performance?
• Dehydration affect your ability to think, to
read the game, to make tactical decisions,
to read your opponent.
• Come to training hydrated. 15-20 mins
before training drink 300-500mls.
• Drink throughout the day, every day.
FLUID
Always have a drink with you when you
exercise.
Drink little and often…..practice this now.
Do not wait until you are thirsty…it’s too late
then!
Drink BEFORE, DURING and AFTER
training,
FLUIDS
• Avoid tea, coffee, coca-cola and alcohol
before and after training.
• Monitor your weight before and after
training.
• Drink an iso-tonic drink during any
sessions lasting longer than 60 minutes.
CRAMPS ?
• Are you a salty sweater?
(Some people sweat more salt in their sweat than
others and are more prone to cramps)
• Wear a BLACK T-SHIRT TRAINING.
Are there salt traces on the shirt?
• Add a pinch of salt to your drink to prevent
cramps ( This only applies to those who sweat alot of salt).
THE GOAL OF THE DIETITIAN
• To educate the athlete on nutritional
strategies to optimise the muscles ability to
work .
• To educate the athlete on strategies to
support the Central Nervous System for skills,
concentration, tactical decsions, etc….
• To enhance recovery post
training/games/events.
• To provide scientifically sound, and safe
Summary
• Eat high-carbohydrate
meals and snacks
• Eat 3-4 hours before
training.
• Eat or drink a snack 1-2
hours before training
• Eat immediately after
training
• Eat a high carbohydrate
meal less than 2 hours
post training
• Drink little and often
• Drink 300-500mls 1520mins before
training.
• Drink before, during
and after training,
• Use iso-tonic drinks
for sessions > 1
hours.
USEFUL WEBSITES
• www.indi.ie website of the Irish Nutrition and
Dietetic Institute contains useful fact sheets on
sport and nutrition, written by qualified dietitians
and Accredited Sports dietitians in Ireland.
• www.eirpharm.ie website to check permitted
vitamin and mineral brands allowed in sport.
Thankyou for listening!