nutrition for rugby referees bronwen greenaway bsc (hons) mnd apd
TRANSCRIPT
Nutrition for Rugby Nutrition for Rugby RefereesReferees
Bronwen Greenaway BSc (Hons) MND APD
OverviewOverview
1. Healthy eating
2. Adjusting diet for the off season
3. Game day eating
Nutrition BasicsNutrition Basics
• Why is nutrition important?• Concentration, co-ordination & energy
• Immunity
• Growth
• Get the most out of training
• Recovery
• Body weight & composition
• Feel good
• Long term health!
Do carbs make you fat?Do carbs make you fat?
Why Focus on Carbohydrate?
• The preferred fuel source for the body during high intensity exercise
• Carbohydrate stores (muscle and liver glycogen) are quickly depleted during exercise
• Low stores can result in fatigue / poor performance
• Nutritious carbohydrates can assist in weight maintenance
0
50
100
150
200
250
300
350
25 65 85
% Maximal Oxygen Use
En
erg
y E
xp
en
de
d (
ca
l/kg
/min
)
Muscle Glycogen
Muscle Triglceride
Plasma FFA
Plasma Glucose
Adapted from Romijn et al. (1993)
High Intensity, Intermittent Exercise
Question?
Which food contains little or no carbohydrate?
A. Low fat yoghurt
B. Can of Sprite
C. Reduced fat cheese
D. Reduced fat ice-cream
E. One large baked potato
Answer
Which food contains little or no carbohydrate?
A. Low fat yoghurt (35g)
B. Can of Sprite (30g)
C. Reduced fat cheese (0g)
D. Reduced fat ice-cream (30g for 3 scoops)
E. One large baked potato (30g)
Question ?Question ?
Which of the following meals contains the most carbohydrate?
a) 1 T-bone steak, 4 med potatoes & green salad
b) 1/2 BBQ chook, 4 slices bread & 1 cup carrots
c) large serve chicken stir-fry & 3 cups cooked rice
d) large serve beef lasagna with green salad
AnswerAnswer
Which of the following meals contains the most carbohydrate?
a) 1 T-bone steak, 4 med potatoes and green salad
b) 1/2 BBQ chicken with 4 slices bread and 1 cup carrots
c) large serve chicken stir-fry with 3 cups cooked rice
d) large serve beef lasagna with green salad
Breads (all types)Breakfast cerealsPasta RiceFruitLow-fat milksLow-fat yoghurtsStarchy vegetables (e.g. potatoes, corn)Crackers / biscuitsBreakfast bars
Nutritious Carbohydrate Foods
Sugar Sugar confectionary (e.g. lollies)Low-fat ice-creamSoft drinksCordialsSports DrinksHoneyJamsJelly
Sugary Carbohydrate Foods
PastriesCrisps and chipsChocolatesCakesSweet biscuitsSavoury cracker biscuitsChocolate-coated muesli / health barsFull-fat milk and ice-cream
High-Fat Carbohydrate Foods
ProteinProtein• Meat, chicken, fish, seafood, dairy products,
legumes, tofu, eggs
• Usually a good source of iron, zinc
• Repairs/replaces damaged cells
• Many protein foods contain fat
• Protein can help with satiety
• For muscle building the timing is more important than the amount
FatFat
• “good fats” oily fish, nuts, seeds, avocado, canola, olive oil, margarine
• “bad fats” coconut, palm oil, fatty meat, full cream dairy products, deep fried foods, butter
• Good source of fat soluble vitamins A, D, E
• Essential for our body• Cell membranes & nerve conduction• Healthy immune system• Hormone production• and for ENERGY (very dense source)
Why Watch the Fats?Why Watch the Fats?
• Can take the place of high quality carbohydrate and protein foods
• Not the body’s preferred fuel source
• More difficult to control body fat levels when eat high fat diet
• Lead to long-term health problems
Snack ComparisonSnack Comparison
=
2 200 kJ
7 g protein
33 g fat
50 g carbohydrate
2 200 kJ
25 g protein
5 g fat
95 g carbohydrate
QuestionQuestion
Which of the following foods contains the most fat?
a) 1 (50g) packet of cholesterol free potato crisps
b) 1 (60g) Mars bar
c) jelly beans (60g)
d) 1 McDonalds Big Mac
AnswerAnswer
(a) and (d)
• Big Mac 33g
• crisps 32g
Question Question
Which of the above items in the last question contains the least fat?
a) 1 (50g) packet of cholesterol free crisps
b) 1 (60g) Mars bar
c) Jelly beans (60g)
d) 1 McDonalds Big Mac
AnswerAnswer
(c)
• jelly beans contain no fat
SausagesSausages
ChocolateChocolate
TunaTuna
FishFish
ChipsChips
Fruit & Veg?Fruit & Veg?
• Important for • Immunity• Long term health• Satiety• Antioxidants for recovery
• Recommend • 2-3 serves fruit/day• 5 serves veg/day!
QuestionQuestion
Which of the following foods provides the most calcium to the body?
a) 1 glass (250ml) regular (full fat) milk
b) 1 glass (250ml) Lite white
c) 1 bucket of broccoli
d) 1 slice (21g) of lite cheese
AnswerAnswer
(b)
• most lite milks have more calcium than the regular product
How do How do you know you know which which foods to foods to eat?eat?
AlmondsAlmonds
NUTRITION INFORMATIONServing per package: 7.5 Serving size: 20g
Per serving 20g Per 100g
ENERGY 542kJ 2710kJPROTEIN 4.4g 22.1gFAT 11.0g 55.0gCARBOHYDRATE
-total 3.6g 17.8g-sugars 0.8g 4.0g
SODIUM 52mg 260mgPOTASSIUM 146mg 730mg
Baked BeansBaked Beans
HydrationHydration• Sweating cools the body
• Sweat rates change with
• Dehydration = poor performance, concentration & co-ordination
• Thirst is not a good indicator
humidityexercise intensity/duration
temperature body sizeindividual
Hydration (cont)Hydration (cont)
• Signs of dehydration• Headache• Irritability• Poor recovery• Dark yellow urine, small volume • Heat stroke
• Weight before & after comp/training
• 1kg = 1L fluid lost = 1.5L to drink
Hydration (cont)Hydration (cont)• Good choices
• Sports drink• Water• Milk
• Poorer choices• Alcohol• Tea, coffee or cola drinks• Soft drink • Cordial• Fruit juice
Energy Balance: Adjusting for Energy Balance: Adjusting for the off-seasonthe off-season
Energy Balance: weight stableEnergy Balance: weight stable
Energy in =food
Energy out= activity
To perform at your best you also need enough protein, carbs, fluids and a well balanced diet
Weight GainWeight Gain
Energy in =food
Energy out= activity
Extra protein & carbs are needed to gain weight
Fat LossFat Loss
Energy in =food
Energy out= activity
Aim to provide enough fuel to train (carbs) plus protein to maintain muscle. Fat and sugar intake should be kept low.
Hints for controlling weightHints for controlling weight
• Delay in adjustment of appetite when exercise is reduced
• Reduce snacks (link to training)
• Reduce portion sizes
• Reduce “extras”
• Choose water as main drink
Hints for controlling weight Hints for controlling weight (cont).(cont).
• Avoid getting too hungry before eating-prevent “out of control” eating
• Eat slowly, enjoy the meal & stop before overeating
• Increase the “fillers” on your plate
• Alcohol • 1 schooner = 2 slices of bread
Better take away choicesBetter take away choices
• Subway <6g fat 6” sub, average all
• Sushi
• Salad rolls
• Kebab (ask for less meat and cheese)
• Stir-fry noodles with veggies
Takeaway ChoicesTakeaway Choices
Whopper Double Beef with Cheese & Mayo, plus regular fries ®ular coke84g fat6605kJ
© Food Pics 2005 www.foodpics.com.au
Takeaway ChoicesTakeaway Choices
Subway 6” Meatball1970kJ23g fat47g carbs
© Food Pics 2005 www.foodpics.com.au
Takeaway ChoicesTakeaway Choices
Subway 6” Beef & Salad1180kJ4.5g fat47g carbs
© Food Pics 2005 www.foodpics.com.au
Competition EatingCompetition Eating
• 24hrs before • extra carbohydrate
• plenty of fluid
• Last meal 3-4 hours before game
• Light snack 1-2 hours before
Pre-game eatingPre-game eating
• Gastric emptying
BLOOD
STOMACH
SMALL INTESTINE
Quick
• low fibre carbohydrate eg white bread, lollies, sports drink, rice, breakfast cereal
Slower• Protein • Fat• High fibre carbohydrate
During & RecoveryDuring & Recovery• During the match:
• top up fluids • Some sports drinks in place of water may delay
fatigue and aid alertness
• Recovery• Muscles replace glycogen fastest straight after
exercise • To protect muscle mass include some protein as
well after hard sessions, weight training and games
• hydration
Question Question
• During exercise, sports drinks (eg. Gatorade) are better than water because…
a) they encourage athletes to drink more
b) they replace carbs and electrolytes (salts)
c) they hydrate the body faster than water
d) all of the above
AnswerAnswer
• (d)• sports drinks have many advantages over
water during exercise
QuestionQuestion
• It is important to consume foods and fluids with carbohydrate immediately after exercise as this…..
a) promotes faster storage of glycogen in muscle
b) can help with muscle growth
c) is well known to aid the healing of soft tissue injuries
d) a and b only
e) a, b and c
AnswerAnswer
• (d)• muscle glycogen and rehydration
QuestionQuestion
Excessive consumption of alcohol after exercise is not recommended as…
a) alcohol has a dehydration effect
b) alcohol slows down the restoration of glycogen
c) alcohol makes soft tissue injuries worse
d) alcohol depletes the body of vitamins and minerals
e) all of the above
AnswerAnswer
(e)
• avoid or limit post exercise alcohol consumption
Good ResourcesGood Resources• Recipe books
• Survival for the fittest
• Survival from the fittest
• Survival around the world
• Websites• AIS nutrition www.ais.org.au/nutrition/
• SDA www.sportsdietitians.com
Any Questions?Any Questions?