Transcript Eating Well for Sport Aoife Smith Senior Dietitian

Eating Well for Sport
Aoife Smith
Senior Dietitian
WHAT SHOULD A
SPORTSPERSON EAT?
• Both athletes and non athletes need
the same nutrients...
Carbohydrate, protein, fat,
vitamins, mineral and water
• Sports persons need to consume
them in different quantities and
proportions.
• Carbohydrate, protein and fat (along
with alcohol) provide energy.
• Vitamins and minerals do not provide energy,
but are needed in very small amounts to enable
the body to perform efficiently and effectively.
• It is essential that the food you eat provides
sufficient energy to fuel your sport.
• It is also important that you obtain this energy
from the correct food choices, to avoid gaining
excess body fat, and to ensure you meet
requirements for vitamins and minerals.
Adolescent Athletes
• Teen athletes have unique nutrition needs.
Because athletes work out more than their
less-active peers, they generally need
extra calories to fuel both their sports
performance and their growth.
• Depending on how active they are, teen
athletes may need anywhere from 2,000 to
5,000 total calories per day to meet their
energy needs.
So what happens if teen athletes
don't eat enough?
• Their bodies are less likely to achieve peak
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performance and may even break down rather
than build up muscles.
Athletes who don't take in enough calories every
day won't be as fast and as strong as they could
be and may not be able to maintain their weight.
Extreme calorie restriction could lead to growth
problems and other serious health risks for both
girls and guys
FUELS FOR EXERCISE
• Carbohydrate and fat are the 2 main fuels for
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exercising muscles.
The proportion of carbohydrate to fat used
during exercise depends on the Type
Duration
Intensity
Fitness level
Nutritional status.
CARBOHYDRATE – THE MAINSTAY OF AN
ATHLETE’S DIET
• Carbohydrates are chains of glucose/sugar
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units.
Carbohydrate is stored in the body as glycogen
in both the liver and muscles.
During exercise glycogen is broken down into
glucose to supply the working muscles with
energy.
An inadequate intake of carbohydrate rich foods
leads to incomplete muscle glycogen stores.
This will cause early fatigue, and will affect your
daily training and performance.
HOW TO INCREASE YOUR
CARBOHYDATE INTAKE…
• Base every meal around a carbohydrate
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rich food, such as:
bread, breakfast cereal, potatoes, rice, and
pasta.
Consume a high carbohydrate snack
between meals, such as:
fruit, wholemeal scone, low-fat yoghurt, dried
fruit, cereal bar, fruit bread, fruit smoothie.
Use thicker slices of bread.
Choose deep pan rather than thin based pizzas.
Add potato to soups and salads.
• Eat boiled/ mashed/ baked potatoes instead of chipped
or roasted.
• Try boiled rice/pasta with stews and curries for variety.
• Pasta and rice mixed with beans/peas/sweetcorn or
raisins make tasty salads.
• Add fresh or dried fruit to breakfast cereals and desserts.
• Make your own "high carbohydrate" smoothie with fresh
or tinned fruit, low-fat yoghurt and honey or sugar.
Protein
• Protein is necessary for growth, maintenance,
and repair of body tissue.
• Athletes taking part in strength and endurance
sports have higher protein requirements than
non-athletes.
• Most athletes can meet this increased
requirement through a varied balanced diet.
• It is generally not necessary to take specialised
protein powders / bars / supplements.
Reference: www.indi.ie
PROTEIN POST TRAINING
• After a heavy / strenuous training session most
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athletes will benefit from taking a small amount
of extra protein along with their post training
Fluid and Carbohydrate snack.
The requirement of protein post training varies
depending on your body weight (approx 0.2g /
kg body weight is recommended).
Protein Snacks
Fat
• Small amounts of fat in your diet are necessary.
HOW TO CUT DOWN ON FAT
• Limit your intake of high fat foods (see list below)
• Grill, boil, steam, braise or microwave food
instead of frying.
• Eat chicken, turkey and fish regularly.
• Lean red meat is a good source of iron and can
be included 2-3 times a week.
• Trim visible fat from meats and skim fat from
casseroles and stews.
• Use low fat, monounsaturated/polyunsaturated
spread
• Use low-fat, vitamin enriched, or skimmed milk
instead of full-fat.
Fat
• Choose low-fat cheeses such as "light" cheddar,
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Edam, Gouda,
Feta, Camembert, Cottage or low-fat cheese
spread.
Substitute low-fat yoghurt/fromage frais for
cream
Use fat-free or vinegar based dressings,
mustard, or chutney instead of mayonnaise, on
salads and sandwiches.
• FOODS HIGH IN FAT INCLUDE
• Butter, margarine, cream, full fat dairy,
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mayonnaise, fat on meat,
processed meats, fried food, pastries, crisps,
cakes, and chocolate.
Fluids
• During exercise fluid loss from sweating can be very
high, particularly in warm weather.
• This can lead to dehydration, which will impair
performance and is a potential health risk.
HOW MUCH FLUID DO I NEED?
• BEFORE EXERCISE: Drink 300-600ml in the 15
minutes prior to exercise.
• DURING EXERCISE: The general recommendation to
athletes is to drink 150-200ml every 10-15 minutes but it
is better to individually assess
• AFTER EXERCISE: Replace all fluid lost during exercise
To check you are drinking enough...
•Weigh yourself undressed before and after exercise.
•Try to keep weight loss below 0.5 kg by increasing fluid intake during exercise.
•After exercise you must drink 1.5 litres of fluid for each kg of weight lost.
WHAT SHOULD I DRINK?
BEFORE AND DURING EXERCISE
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Isotonic sports drinks, e.g. Club Energise Sport, Gatorade,Lucozade Sport,
Powerade.
Homemade carbohydrate-salt solutions
Water
AFTER EXERCISE
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Isotonic sports drinks and homemade carbohydrate salt solutions.
Hypertonic sports drinks, e.g. BPM, Club Energise, Lucozade
Original, Lucozade Energy.
Soft drinks.
Water.
Are you hydrated?
• If your urine is light (1 to 3), then you are well
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hydrated and don't really need to worry about
this issue for now.
The darker your urine colour gets, the more
dehydrated you are and if you're in the 6-8
range, you should seriously think about a
hydration plan.
www.gaa.ie
VITAMIN AND MINERALS
• Active people need to make sure they consume
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adequate vitamins and minerals to meet the
demands of exercise.
A varied balanced diet which includes plenty of
fruit and vegetables – at least 5 portions a day –
will ensure that your vitamins and mineral needs
are met.
Some athletes have higher requirements for iron
and calcium, such as female athletes and
adolescents..
Women and iron.
• Iron deficiency in women is becoming an
increasing problem and low intakes lead to
low stores in the liver leading to eventual
full-blown anaemia.
• Iron is needed to produce healthy red
blood cells, which carry oxygen around our
bodies and hence give us energy.
• However, if we are lacking in iron this
process does not occur efficiently leading
to symptoms of fatigue, weakness and
poor health
• Women are particularly vulnerable to
developing iron deficiency because of:
– 1. Increase requirements due to monthly
menstrual loss
– 2. More inclined to follow restrictive weight
reducing diets thus not taking in
recommended amounts.
– 2. Drinking too much tea/coffee, both contain
substances that interfere with iron absorption.
– 3. Intense fitness regimes can cause women
to damage red blood cells thus losing iron.
Good Sources of Iron
Lean Red Meat
Chicken
Eggs
Legumes
Fortified Breakfast Cereals
Nuts
Dried Fruit
Spinach
Alcohol & Sport
• Alcohol consumed during the day or night before
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training or playing will have a dehydration effect
on the body
Remember being just 2% dehydrated can result
in significant decreases in performance and
alcohol will dehydrate you beyond this amount
• Alcohol = Dehydration =
Poor performance
www.drinkaware.ie
Drugs – how will they effect my
performance?
• Short-term effects
• cannabis is a depressant or brain-slowing drug
• Some people find that using cannabis is a negative
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experience. They may feel anxious, self-conscious or
have paranoid thoughts. Some experience acute anxiety
and panic.
People who are intoxicated on cannabis usually feel
more sensitive to things around them and sensations can
seem different. People concentrate less well, often talk
and laugh more than usual and can have problems with
their balance.
Physically, the pulse rate increases (from between 20 to
50 per cent above the usual heart rate), the eyes
become bloodshot, appetite often increases (they get
the 'munchies') and coordination can be affected,
making activities such as driving a car or operating
machinery difficult and dangerous.
• If large doses of cannabis are taken, the resulting
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toxicity can cause symptoms of confusion, paranoia,
panic attacks, hallucinations and feelings of unreality.
New users may also experience acute paranoid
experiences which usually stop after intoxication wears
off.
Cannabis also often impairs short-term memory and
attention and makes it harder to complete complex
tasks, ie, tasks which involve doing several things at
once.
Cannabis is not, as widely perceived, a harmless drug
but poses risks to the individual and to society.
Pharmacology and effects of cannabis: a brief review
C. HEATHER ASHTON, FRCP, Emeritus Professor of Clinical
KIT BAG ESSENTIALS
It is very important to take a high carbohydrate/protein snack
immediately after exercise to refill your glycogen stores in
preparation
for your next training session.
www.indi.ie
Breakfast, Lunch & Dinner Ideas
• Breakfast:
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Always consume approx 500mls
fluid at breakfast
Porridge, Special k, Weetabix, All-bran with milk – full or
low fat or super milk
4 slices of granary or wholemeal bread with jam or slices
of banana
Fruit salad made with 2 or more tinned or fresh fruit with
low fat or bio yoghurt
Low fat rice pudding with fruit
Fruit smoothie blended with fruit, millk or yoghurt
• When training add protein to your breakfast:
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Scrambled eggs, egg omelette
Grilled bacon with tomatoes
Tinned tuna or salmon
Cheese
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Lunch
Eat a green salad or selection of veg at lunch
Homemade soup is an alternative
Always include a protein and carbohydrate
source
Examples:
A mixed salad with nuts and bread
Vegetable soup with beans and bread
Salad sandwich with cheese, lean meat and
plenty of veg – avoid mayonnaise and only use
low fat dressings and spreads
• Dinner
• If dinner is taken after training it must include
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carbohydrates and protein
Ensure that you consume carbohydrates like
bread, potatoes, rice or pasta
Include veg or salad
Always drink water to ensure you are well
hydrated
Examples:
Spaghetti bolognese – add plenty of veg to
sauce
Stir fry with rice – ensure very little oil is used
Lean meat, potatoes and veg
Snacks
• Limit sports drinks to before and after
exercise only
• Muesli (1 cup) with milk
• Banana sandwich made with light spread
• Banana and 500mls of sports drink
• Small bowl of cereal with milk
Summary
• NEVER SKIP MEALS
• MORE carbohydrates during training
• Prevent dehydration – take fluid on board!
• Never drink alcohol
• Women – need good sources of iron and
calcium
Thank you