nutrition for health and performance mark watsford human movement department university of...
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Nutrition for Health and Performance
Mark WatsfordHuman Movement Department
University of Technology, Sydney
ENERGY
ENERGYintake = ENERGYexpended
WARNING: Extremely complex mathematical formula coming up…
“Energy balance”Intake > expenditure = weight gainIntake < expenditure = weight loss
• Athletes require more energy than the general population
MACRONUTRIENTS• Carbohydrate
– Cereals, pasta, bread, lollies, sugar, – Useful for energy production– Need before, (during) and after competition
• Protein– Red meat, eggs, chicken, beans– Essential for muscle repair
• Fat– Nuts, butter, oil, peanut butter, fast food, (dairy)– Cell development– Need some fat in diet, but minimal saturated fat
ATHLETE DIET
1. Carbohydrate 60-70% 55%2. Fat <25% <30%3. Protein 10-15% 15-20%4. Alcohol <2% <2%
Endurance Non-Endurance
Energy systems
1. ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec)
2. Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min)
3. Aerobic system – ATP production from glucose or fat in the presence of Oxygen (>3 min)
WHAT IS IMPORTANT FOR SOCCER?
Are all carbohydrates created equally??
High GI carbohydrates• High in refined sugar = quick energy burst• Fine before, during & after game/training• Long term intake associated with diabetes• Examples: white bread, sweets, cordials
Low GI carbohydrates• Unrefined CHO = slow/sustained energy release• High in fibre, vitamins & minerals• More satisfying – reduce chances of ‘snacking’• Examples: Whole grain breads/cereals, brown/basmati rice,
fresh vegetables
Guidelines for dietary intakes• Carbohydrate
– Sedentary adult ~3g/kg BW– Endurance athlete undertaking heavy training program
~8g/kg BW– Adolescent athlete ~5-6g/kg BW
• Protein– Sedentary adult 0.8g/kg BW– Endurance athlete undertaking heavy training program 1.2-
1.6g/kg BW– Strength athlete undertaking heavy training program 1.2-
1.7g/kg BW– Adolescent athlete 2.0g/kg BW
Foods providing approximately 10g of protein
• 2 small eggs• 30g reduced fat cheese• 70g cottage cheese• 250ml reduced fat milk or soy milk• 35g cooked lean beef, lamb, pork• 40g cooked lean chicken• 50g grilled fish/ 50g canned tuna or salmon• 200g reduced fat yoghurt• 4 slices wholemeal bread• 3 cups wholegrain cereal• 2 cups cooked pasta or 3 cups cooked rice
Dehydration & Performance
• Important to drink before and during exercise• Don’t wait until thirsty! = already dehydrated• Use cool, flavoured liquids to encourage intake• Drink plenty of fluid following exercise
• Implications for core body temperature• This is the ONE time sports drinks are useful
• Contain carbohydrates & electrolytes (salt)
• Soccer research example (McGregor et al, 1999)• 90 minutes of intermittent exercise (simulated soccer game)• soccer specific skills tested before and after• Ingestion of H2O before and every 15 min = no drop-off in skills• No fluid = substantial performance drop-off