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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!