n utrition in sport a oife c arey dietitian “knowledge is power, community is strength and...
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Nutrition in Sport
Aoife Carey
Dietitian
“Knowledge is power, community is strength and positive attitude is everything”
Lance Armstrong
What is a nutritionally balanced diet?Energy, Carbohydrates, Protein, FatsNutrition in SportsPrior, during and post training/matchGym/ resistance trainingNutritional supplementsDiet plansQuestions
The Food Pyramid
Low, Medium and High GI foodsLow Medium High
Wholegrain bread Pitta bread White, brown bread
Oat based/ bran cereals Cereal bars Baguettes
Pasta and noodles Cous cous Bagels
Basmati Rice White and brown rice Corn flakes, weetabix
Peas, beans, lentils, nuts
New potatoes in skin Boiled ‘old’ potatoes, chips Baked/ mashed potatoes
Fresh fruit Fruit juices
All vegetables Sweetcorn Parsnips
Sweet potato
Milk and plain yogurt Flavoured yogurt
Lucozade
The ‘average’ GAA player
• 83kg GAA football player
• BMR: 1960 kcals
• Average energy requirements for training/ match day approx. 3900 kcals
• Body percentage fat 14-17% (fitness range) down to 6-13% (athlete range)
Nutrition in sports
General healthy balanced diet
Aims:• Improve performance• Delay onset of fatigue• Maximise and accelerate recovery
Science versus sports nutrition ‘foods’ Using real food to benefit performance
Pre match nutritionCarbohydrates
• To maintain and maximise blood glucose and glycogen stores
• Benefits concentration and quick thinking decisions
• Combination of low, medium and high GI sources
• 200-300g in the 2-4 hours prior match
• Low fibre
Carbohydrate Food Examples
Food Carbohydrate content
Bowl pasta 80g
Mashed potatoes 33g
Rice 60g
White bread 28g
Porridge 18g
Scone 27g
Nutrigrain 26g
Jaffa cakes 17g
Fruit cake 35g
Peanuts 5g
Yogurt 24g
Banana 23g
Pre Match NutritionFluids
• 2 litres daily normal recommended amount
• Measuring fluid losses
• Urine colour
• Sweat losses- 1g sodium in every litre sweat
• 450- 600 mls before match training
• Replace 150% of losses
Sports Drinks
• Sports drinks Isotonic, hyper/ hypotonic products Lucozade, Powerade, Gatorade, Energise
Carbohydrate content 30-35g per 500mls
Sodium content Trace amounts – 250mg
Benefits and limitations
Pre Match NutritionProtein/ Caffeine
Protein Currently no recommendations
Caffeine Lucozade fuel and focus 80mg one hour prior to match Improves concentration and decision making Regular intake has no impact on effects Not a diuretic
Match NutritionCarbohydrates & Fluids
• Water only for first hour of sport
• Lucozade & water during match: 150- 200mls every 15 mins
• Combination of water and lucozade at half time
• Food at half time Jaffa cakes (17g) Jelly babies (5g per sweet) Digestive biscuits (24g) Nutrigrains (26g)
Post Match NutritionCarbohydrates
• Essential to prepare for next training/match session
• Average player 80- 100g in 1st hour post session
• High GI foods better tolerated- flavoured milk, jelly beans
• Portion potatoes, rice, pasta, bread + dessert + glass of milk will achieve requirements
Post Match NutritionProtein
• Normal intake 1.2-1.7g/kg/day• No benefits of intakes over 2g/kg/day• Training or match minimum of 10g post session
½ pint milk (10g) 2 eggs (13g) Chicken fillet (10g) Yogurt (8g) 40g cheese (10g) Maximuscle promax (23g)
Post Match NutritionMilk- ‘Superfood’
Milk Kcals Carbs Protein Sodium
Full fat 193kcals, 10g 13g 126mg
Semi skimmed
135kcals, 10g 14g 126mg
Powder 100kcals, 16g 11g
Chocolate 288kcals 51g 13.5g
o Make your own: Milk and milk powder
Gym sessions & Resistance training
• Resistance training- build muscle mass & optimise weight gain
• Pre training: • 30-50g carbs• 10g protein
• Post session:• 80-120g carbs• 20-25g protein
Training/Match day diet
Breakfast Weetabix (2-3) with semi-skimmed milkSlice wholemeal toast (1-2) , low fat spreadSmall glass orange juice
Snack Fruit yogurtBanana
Lunch Wholemeal sandwich with tuna and sweetcorn and saladSmall handful grapes
Snack (pre-training) Cereal bar, 8-10 grapes
Training Water++, jaffa cakes
Post-training Carton Chocolate milk
Dinner Tomato and chicken pasta bakeSmall bowl of jelly and ice-cream
Supper Bowl cereal/ slice of toast
Weight Loss
• Reduce carbohydrates
• Increase fluid intake
• Fasting training sessions
• Portion control
• Reduce/ avoid alcohol
Nutrition supplementsVitamins and Minerals
• Do not replace real food
• Micro nutrient deficiencies
• ? Effectiveness
• Unknown effects of combining nutrients, drug and food interactions, level of absorption and actual nutrient requirements
• Vitamin C and D
• Own brand vitamins and minerals
Nutrition supplementsCreatine
• Protein of which 95% found in muscles mass
↑ performance↑ strength and lean body mass↑ fatigue resistance
No known side affects to kidney function
Loading dose followed by maintenance dose
Does cause weight gain through water retention in muscle
Nutrition supplements
Antioxidants• Prevent oxidative stress• Vitamin A, C and E• 68 studies show no benefits or improved outcomes
Chromium• Weight loss• Muscle building• No research or evidence to support
Nutrition supplements
Glucosamine• Treatment and prevention of cartilage damage• Only animal trials• No human evidence for use in sport
Fish oils• EPA and DHA• Improve inflammatory response and ↓ muscle soreness • No recommended intake- several hundred milligrams• Asthma and exercise induced bhronchoconstriction may
benefit• 3.2g EPA and 2g DHA
Key messages
• Hydrate continuously• Carb rich meal 3-4 hours before• High carb snacks 1 hour before• Fluid, sports drinks and easily digested food
throughout• High protein and carb intake in 20 mins post
session (ie.milk)
Questions
