Sport Nutrition

Nutrition is important for general health and wellbeing, and whatever you do, whether sitting in a chair or running 5 miles, your body requires energy. Exercise increases the rate at which your body uses up energy, so it is important that you have a balanced diet providing enough calories and nutrients.

Carbohydrate

· Includes foods such as bread or bread products, breakfast cereals, rice, pasta, couscous, noodles,
potato, beans, peas, root vegetables, and sugary foods.
· These foods are broken down into a simple sugar called glucose. Glucose is then converted into
glycogen by the liver and stored in the liver and skeletal muscles
· Liver and muscle stores are limited, prolonged activity can lead to a reduction of this fuel.
Therefore, for people who are physically active a good intake of carbohydrate is important.
Requirements vary depending on the type and duration of exercise. For the physically active, approximately 55 – 60 % of energy should come from carbohydrates. As a general guide half your plate should consist of high carbohydrate foods.

Protein

· Protein is an essential nutrient used to build and repair the body’s tissues. It is found mainly in skeletal muscle.
· Good dietary sources of protein include milk and dairy products, eggs, meat and poultry, fish, pulses and lentils
· Having large amounts of extra protein does not result in increased muscle size or strength. Although training slightly increases protein needs, most people can get enough protein through a healthy, balanced diet without taking extra protein supplements or large amounts of high protein foods.
· Protein foods should make up 15 – 20 % of your diet, or between 100200g per day.

Fluid

· Sweating results in a loss of body fluid which, if not replaced, can lead to suboptimal
performance.
· A 1% drop in fluid in the body can cause a 20% reduction in performance
· The colour of your urine is a good indicator of your hydration level. You should aim for straw
coloured urine, dark yellow urine indicates dehydration
· If you exercise for up to one hour, water is fine to drink, any longer than this and a sports drink
could be beneficial. Try to drink 300500mls before exercise, 200mls every 15 minutes during exercise and at least 500mls after exercise.

Examples of high carbohydrate meals & snacks
Baked potato (1 med) + baked beans & mushrooms = 30 g carb
Spaghetti or baked beans (1 cup) + 2 slices toast = 55 g carb
Ham & salad roll + fresh fruit = 50 g carb
Steamed rice (1.5 cup) + stirfried
vegetables = 85 g carb
200mL low fat yogurt + 1 Tbsp dried fruit = 35g carb
Fruit smoothie (200 mL lowfat
milk + banana) = 37 g carb
Breakfast cereal (1 cup) + 150 mL lowfat
milk + tinned peach(1 whole) = 40 g carb
Raisin bread (2 slices) + ricotta cheese + jam = 45 g carb
Breakfast cereal (2 cups) + 200 mL lowfat
milk + tinned fruit(1/2 cup) = 70 g carb
Toast (2 slices) with honey, jam or marmalade + fruit juice (1glass) = 70 g carb

Increasing Muscle Mass
The most effective way of refueling, building and repairing muscles after exercise is by having a snack containing carbohydrate and protein e.g. fruit and yoghurt or a chicken sandwich, within 30 minutes of finishing exercising.

§ Increase daily energy intake by increasing meal/snack frequency and making use of energyrich drinks/snacks
§ Have a moderate intake of higher fibre, filling foods
§ The meal plan should be based on nutritious carbohydraterich foods, and include a small servings of proteinrich food/fluid at each meal/snack to optimise training responses, especially before and after training
§ Get organised plan
food and fluids throughout the day to make sure suitable choices are always available
§ To increase muscle mass, a muscle building phase should be incorporated into the yearly training program, emphasising resistance training sessions and limiting additional fitness/conditioning sessions
§ Only after training and diet have been optimised should you consider a sports supplement. The professional support of a sports dietician can help you determine the best supplement for you.
§ Set realistic goals and monitor progress regularly. To see how good your training program is, assess your body mass and composition.
§ Commitment and perseverance. Developing optimal levels of strength and muscle mass for your sport may take years, especially if you don't have the luxury of a prolonged offseason each year.

Muscle Building Pre and Post Training Snack Ideas

• Tub of yoghurt & fruit
• Bowl of cereal & milk
• Sandwich with lean ham & salad
• Low fat instant noodles, pasta sauce & ‘light’ cheese
• Home made lowfat smoothie
• Fruit muffin & glass of milk
• Breakfast/cereal bar & liquid meal supplement

Each snack provides at least 6 grams of protein and 35 grams of carbohydrate which recent research indicates is enough to promote protein building during exercise.