Transcript Sportvoeding - Collin van Almkerk

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Food pyramide
Most important rules
Nutrients
Energy in food and expendure
Before, during and after.
Protein, Carbohydrates, fat
Vitamines, Minerals
Fluid
Supplements
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Protein 10 – 25 %
Carbohydrates 45 – 65 %
Fat 20 – 40 %
Max 10 % saturated fat
Eat many different foods
1.5 – 2.0 liters
Fruit and vegetables
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Protein
Carbohydrates
fat
Dietary fiber
Vitamines
Minerals
fluid
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Protein 4 kcal
Carbohydrates 4 kcal
Fat 9 kcal
Alcohol 7 kcal
Fiber ( soluable ) 2 kcal
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Basal metabolic rate
Exercise
Swim
3 / 3.5 kcal/kg/km
Bike
1 kcal/kg for every 3 km
Run
1 kcal a kilogram for 1 kilometer
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3 hours before
80 – 150 grams carbs
15 – 40 grams protein
Little fibers and fat
500 ml fluid
Muesli, plain yoghurt
Bread with jam, honey and glass of milk
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10 min 200 ml fluid
Small snack
Banana, bread with honey, jam
Drink electrolyte drink
Avoid fiber rich food
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Sportbars / gels
Max 1 gram / kg / hour
200 ml/15 min
Snack 30/40 min
Don’t try something new
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Swim: drink, gels
1 gram carbs a hour/kg
Solid foods ( bike )
200 – 400 kcal/hour
More fluid ( run )
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Banana
Energy bar
250 – 400 kcal hour
Start directly
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200 – 300 kcal/hour
Energy gels / less solid
Keep drinking
Small amounts
energy gel every 30 - 40 min
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Protein and Carbohydrates
A.S.A.P
0.4 gram protein/kg
1 gram carbohydrates/kg
Chocoladmilk
Protein shake + banana
Glass milk + bread with honey
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15 – 20 % energy intake
1.2 / 1.6 gram
20 different aminoacids
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40– 65 % intake
5 – 8 gram per kg bodyweight
Whole grain, fruits and vegatables
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Min 20%
Max 10 % saturated
Unsaturated
Limit before race/training
Hidden fats
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40 grams optimum
Mostely too low
Whole grain, rice, fruit, vegatables
Limit before race/training
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Vitamine A, D, E and K
Dissolvability
Vitamine B and C
Storage in body
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Elements from nature
Needed for functioning body
Salt ( sodium, potassium )
Iron
Magnisium
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2 Liters a day
Hypotonic: 0 - 6 gram / 100 ml
Isotonic: 6 – 8 gram / 100 ml
Hypertonic 8 – 15 gram / 100 ml
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Multivitamine
Max 100 % RDI
Iron, Magnesium, Calcium
Vitamine B, C and E
Omega 3 fatty acids
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there any questions?