SPORTS NUTRITIONSPORTS NUTRITION

The Basics of NutritionThe Basics of Nutrition

A Food Groups A Food Groups Meat and meat Meat and meat

alternativesalternatives Bread and cerealsBread and cereals Milk and milk productsMilk and milk products Fruit and vegetablesFruit and vegetables

Meat and meat Meat and meat alternativesalternatives

Breads and Breads and cerealscereals

Milk and milk Milk and milk productsproducts

Fruit and Fruit and vegetablesvegetables

BeefBeef

PorkPork

SeafoodSeafood

BeansBeans

Soya Soya

EggsEggs

BreadsBreads

GrainsGrains

WeetbixWeetbix

TortillasTortillas

Rolled OatesRolled Oates

PastaPasta

Milk Milk

YoghurtYoghurt

CheeseCheese

ApplesApples

OrangesOranges

BroccoliBroccoli

PotatoesPotatoes

Food PyramidFood Pyramid

NutrientsNutrients

1.1. ProteinsProteins

2.2. CarbohydratesCarbohydrates

3.3. FatsFats

4.4. VitaminsVitamins

5.5. MineralsMinerals

6.6. WaterWater

7.7. FibreFibre

GuidelinesGuidelines

1.1. Eat starchy, high carbohydrate foodsEat starchy, high carbohydrate foods

2.2. Eat enough protein for your needs.Eat enough protein for your needs.

3.3. Avoid eating to much fatAvoid eating to much fat

4.4. Eat foods with dietary fibreEat foods with dietary fibre

5.5. Eat a wide variety of foods to get plenty of vitamins and Eat a wide variety of foods to get plenty of vitamins and mineralsminerals

6.6. Have a generous intake of fluids.Have a generous intake of fluids.

7.7. If drinking alcohol, do so in moderationIf drinking alcohol, do so in moderation

8.8. Limit your salt intakeLimit your salt intake

* Draw up your own food pyramid and rate your present * Draw up your own food pyramid and rate your present food intake food intake

Fine tuning for trainingFine tuning for training

Regardless of your sport, your training diet should be one Regardless of your sport, your training diet should be one that supports both your training and competition that supports both your training and competition programme and it should be altered accordingly to support programme and it should be altered accordingly to support off season training demands.off season training demands.

For any active person increased energy is required to For any active person increased energy is required to activate the muscles during exercise.activate the muscles during exercise.

The nutrients that provide this energy are carbohydrate, fat The nutrients that provide this energy are carbohydrate, fat and protein.and protein.

It is important that you meet the increased energy demand It is important that you meet the increased energy demand with the appropriate fuel source. The main fuels for with the appropriate fuel source. The main fuels for exercise are carbohydrates and fat.exercise are carbohydrates and fat.

They react with oxygen to produce a product called ATP They react with oxygen to produce a product called ATP [adenosine triphosphate] which provides your muscles with [adenosine triphosphate] which provides your muscles with energy needed to exercise.energy needed to exercise.

Fine tuning for trainingFine tuning for training This process is known as aerobic metabolism.This process is known as aerobic metabolism. Carbohydrate is a special fuel, in that it can produce ATP without Carbohydrate is a special fuel, in that it can produce ATP without

oxygen.oxygen. This is called anaerobic metabolism.This is called anaerobic metabolism. Protein usually only contributes a small amount to the total energy Protein usually only contributes a small amount to the total energy

required to activate muscles.required to activate muscles. The contribution of each of these fuels to your sport depends on a The contribution of each of these fuels to your sport depends on a

number of factors.number of factors.1.1. Intensity The main fuel source for high intensity or explosive Intensity The main fuel source for high intensity or explosive

exercise[ more than 65% VO2 MAX ] is carbohydrate.exercise[ more than 65% VO2 MAX ] is carbohydrate. Anaerobic metabolism is required in explosive sports such as, 200m Anaerobic metabolism is required in explosive sports such as, 200m

sprint, high jump, or a burst down the field in hockey.sprint, high jump, or a burst down the field in hockey. Sports that involve lower intensity exercise [less than 65% of VO2 Max] Sports that involve lower intensity exercise [less than 65% of VO2 Max]

have increased contribution from fat and use aerobic metabolism.have increased contribution from fat and use aerobic metabolism. These include, jogging across a field in soccer and endurance type sports.These include, jogging across a field in soccer and endurance type sports. The lower the exercise intensity, the more the fat contributes as fuel, The lower the exercise intensity, the more the fat contributes as fuel,

since oxygen is available for fat to be converted into energy.since oxygen is available for fat to be converted into energy.

Contribution of fuels to sportContribution of fuels to sport

2. Duration In sports a long duration more than 60-90 2. Duration In sports a long duration more than 60-90 minutes where carbohydrate stores may be at risk of minutes where carbohydrate stores may be at risk of becoming depleted, aerobic metabolism is important.becoming depleted, aerobic metabolism is important.

The contribution of fat as a fuel increases, in an effort to The contribution of fat as a fuel increases, in an effort to preserve the vital carbohydrate stores.preserve the vital carbohydrate stores.

The trade off for this is that exercise at a high intensity The trade off for this is that exercise at a high intensity must be reduced, since fat cannot be converted into fuel as must be reduced, since fat cannot be converted into fuel as quickly as carbohydrates.quickly as carbohydrates.

In those sports where carbohydrate stores may become In those sports where carbohydrate stores may become depleted, the contribution of protein as a fuel can also depleted, the contribution of protein as a fuel can also increase.increase.

Many sports are a combination of aerobic and anaerobic Many sports are a combination of aerobic and anaerobic metabolism. EG. Rugby players use explosive bursts of metabolism. EG. Rugby players use explosive bursts of energy when tackling or sprinting for a try. While aerobic energy when tackling or sprinting for a try. While aerobic energy is used when jogging around the field. energy is used when jogging around the field.

Contribution of fuels to sportContribution of fuels to sport

3. Fitness. Regular training at a moderate to high exercise 3. Fitness. Regular training at a moderate to high exercise intensities enhances your ability to utilise oxygen and intensities enhances your ability to utilise oxygen and therefore use fat more efficiently as a fuel.therefore use fat more efficiently as a fuel.

4. Diet Consuming a high carbohydrate diet encourages the 4. Diet Consuming a high carbohydrate diet encourages the muscles to store carbohydrates so that you can exercise for muscles to store carbohydrates so that you can exercise for longer at higher intensities.longer at higher intensities.

NUTRIENTSNUTRIENTS

NutrientNutrient FunctionFunction

ProteinProtein Formation, growth and repair of tissues such as Formation, growth and repair of tissues such as muscles. Used to make hormonesmuscles. Used to make hormones

CarbohydratesCarbohydrates CHO are the most effective and efficient fuel for CHO are the most effective and efficient fuel for body. Basic function for energybody. Basic function for energy

FatsFats Most concentrated source of energy, protects cells Most concentrated source of energy, protects cells and major organs. Contains fat soluble vitaminsand major organs. Contains fat soluble vitamins

VitaminsVitamins Protect and maintain the chemistry of the body. Protect and maintain the chemistry of the body. Enable growth and repair. Aid in digestionEnable growth and repair. Aid in digestion

MineralsMinerals Help release energy build tissues, constituents of Help release energy build tissues, constituents of bones and teeth, aid digestionbones and teeth, aid digestion

WaterWater Keeps body hydrated and maintains body Keeps body hydrated and maintains body temperature and blood pressuretemperature and blood pressure

FibreFibre Aids in health of digestion system. Helps reduce Aids in health of digestion system. Helps reduce bowel cancer risk.bowel cancer risk.

CarbohydratesCarbohydrates What is CHOWhat is CHO A compound composed of carbon, hydrogen, and oxygen.A compound composed of carbon, hydrogen, and oxygen. Found in plants animal products eg. milk, liver and muscleFound in plants animal products eg. milk, liver and muscle CHO made up of similar units called monosaccharides.CHO made up of similar units called monosaccharides. Monosacchirides – Glucose, fructose ,galactoseMonosacchirides – Glucose, fructose ,galactose General Formula Cn H2n OnGeneral Formula Cn H2n On Disaccharides - Sucrose, Lactose, Maltose , most common Disaccharides - Sucrose, Lactose, Maltose , most common

known as simple sugars. Linked togetherknown as simple sugars. Linked together Eg. Sucrose- Veg. Lactose- Milk, Maltose- cereal and malt Eg. Sucrose- Veg. Lactose- Milk, Maltose- cereal and malt Polysaccharides [complex CHO] starch, glycogen cellulosePolysaccharides [complex CHO] starch, glycogen cellulose Consist of more than 6 monosaccarides.- storage form of Consist of more than 6 monosaccarides.- storage form of

CHO.CHO. Glucose most common and important CHOGlucose most common and important CHO Serves tissue as major source of energy [blood sugar]Serves tissue as major source of energy [blood sugar] Majority of dietary glucose comes from the breakdown of Majority of dietary glucose comes from the breakdown of

starch.starch.

Digestion, Absorption and transport of Digestion, Absorption and transport of CarbohydratesCarbohydrates

CHO broken down to monosaccharides to be absorbed across CHO broken down to monosaccharides to be absorbed across intestinal wall.intestinal wall.

chewing, acidity of the stomach, enzymes[amalyse starch, chewing, acidity of the stomach, enzymes[amalyse starch, maltase, and lactase digest CHOmaltase, and lactase digest CHO

End product of CHO digestion Monosaccharides Glucose, fructose End product of CHO digestion Monosaccharides Glucose, fructose and glactoseand glactose

Absorption into intestinal wall.Absorption into intestinal wall. Monosaccharides absorbed by 1. Facilitated diffusion Fructose and Monosaccharides absorbed by 1. Facilitated diffusion Fructose and

2 Active transport – Glucose and Galactose2 Active transport – Glucose and Galactose Inside intestinal cellsInside intestinal cells Some glucose used by the cellsSome glucose used by the cells Some fractose converted to glucoseSome fractose converted to glucose Galactose remains the sameGalactose remains the same Glucose, fractose and galactose enter portal blood travel to liverGlucose, fractose and galactose enter portal blood travel to liver Disaccharides and polysaccharides cannot be absorbed and are Disaccharides and polysaccharides cannot be absorbed and are

excreted by urine.excreted by urine.

Carbohydrate MetabolismCarbohydrate Metabolism

GlycogenGlycogen Glycogenolysis GlcogenesisGlycogenolysis Glcogenesis Glucose Gluconeogenesis Amino Acids Glucose Gluconeogenesis Amino Acids LactateLactate GlycerolGlycerol

HexoseHexoseMonophosphate GlycolysisMonophosphate Glycolysis

Pyruvate anaerobic conditions lactatePyruvate anaerobic conditions lactate

aerobic conditionsaerobic conditions

Acetyl CoAAcetyl CoA

Tricarboxylic acidTricarboxylic acid Cycle yields energyCycle yields energy CO2 H2O CO2 H2O

Principal products of digestion- glucose, fructose, galactosePrincipal products of digestion- glucose, fructose, galactose After leaving intestinal cells these compounds travel to the After leaving intestinal cells these compounds travel to the

liver via portal vein.liver via portal vein. Combine [in liver] monosaccharides with ATP to form Combine [in liver] monosaccharides with ATP to form

phoshates.phoshates. The primary product of monosaccarides metabolism in the The primary product of monosaccarides metabolism in the

liver is glucose.liver is glucose. The majority of fructose, galactose used to synthesis The majority of fructose, galactose used to synthesis

glucoseglucose 2/3rds of glucose found in the liver after a meal enters the 2/3rds of glucose found in the liver after a meal enters the

systemic blood system to supply the peripheral tissuessystemic blood system to supply the peripheral tissues 1/31/3rdrd glucose is stored in the liver as glycogen glucose is stored in the liver as glycogen

Destination of CHO after digestionDestination of CHO after digestion

GIT after digestion LiverGIT after digestion Liver

Glucose [80% of CHO]Glucose [80% of CHO]

Fructose glucoseFructose glucose

GalactoseGalactose

DisaccharidesDisaccharides

UrineUrine PolysaccharidesPolysaccharides

TermsTerms GlycogensisGlycogensis [ Synthesis of glycogen from glucose] [ Synthesis of glycogen from glucose] Occurs in most body tissue mainly in the liver and muscleOccurs in most body tissue mainly in the liver and muscle Purpose of glycogen in tissues is to provide a rapid source of Purpose of glycogen in tissues is to provide a rapid source of

glucoseglucose Glycogenolysis Glycogenolysis [ the breakdown of glycogen][ the breakdown of glycogen] When stores of glygogen are depleted, the body must synthesis When stores of glygogen are depleted, the body must synthesis

glucose.glucose. Need for glucose in the bodyNeed for glucose in the body1.1. Fasting between mealsFasting between meals2.2. Meet needs of body for glucose when CHO in diet is lowMeet needs of body for glucose when CHO in diet is low3.3. Brain and nervous system need a constant supply glucoseBrain and nervous system need a constant supply glucose4.4. Adipose tissue use glucose as a source of glyceride and glycerol Adipose tissue use glucose as a source of glyceride and glycerol

for synthesis of fatfor synthesis of fat5.5. Glucose used by skeletal muscle in anaerobic conditionsGlucose used by skeletal muscle in anaerobic conditions6.6. A certain level of glucose needed in the body at all times.A certain level of glucose needed in the body at all times.7.7. The body has pathways to convert non carbohydrate The body has pathways to convert non carbohydrate

compounds to glucose and secondary role of gluconeogenesis to compounds to glucose and secondary role of gluconeogenesis to clear products of metabolism [Lactate, glycerol] circulating in clear products of metabolism [Lactate, glycerol] circulating in the bloodthe blood

8.8. Liver and kidneys are principle organs of glucose synthesisLiver and kidneys are principle organs of glucose synthesis

TermsTerms

Glycogenolysis.Glycogenolysis. Breakdown of glycogen occurs when the body needs a Breakdown of glycogen occurs when the body needs a

rapid source of glucose.rapid source of glucose. Muscle glycogen depleted after long hard exercise.Muscle glycogen depleted after long hard exercise. Liver Glycogen depleted after 12 to 18 hours fast.Liver Glycogen depleted after 12 to 18 hours fast.

Aerobic GlycolysisAerobic Glycolysis Glucose used in your body as a source of energyGlucose used in your body as a source of energy Energy released from glucose molecules by process- Energy released from glucose molecules by process-

glycolysis and then by oxidation of the end products of glycolysis and then by oxidation of the end products of glycolysis via Tricarboxylic acid [TCA] glycolysis results in glycolysis via Tricarboxylic acid [TCA] glycolysis results in degregation of glucose to pyruvate.degregation of glucose to pyruvate.

In the presence of o2 pyruvate is converted into In the presence of o2 pyruvate is converted into

acetyl Co A which enters the TCA cycleacetyl Co A which enters the TCA cycle

Anaerobic glycolysis Anaerobic glycolysis Occurs when O2 becomes unavailableOccurs when O2 becomes unavailable Pyruvate converted into lactate – diffes out of the cell [does Pyruvate converted into lactate – diffes out of the cell [does

not enter TCA cycle]not enter TCA cycle] Important doesnot supply as much energy as aerobic Important doesnot supply as much energy as aerobic

glycolysis but a build up of pyruvate would slowdown glycolysis but a build up of pyruvate would slowdown glycolysisglycolysis

CarbohydratesCarbohydrates CHO are a superior fuel when it comes to exercise.CHO are a superior fuel when it comes to exercise. One of the main cause of fatigue in exercise is low levels of One of the main cause of fatigue in exercise is low levels of

carbohydrate in the muscle, liver and blood.carbohydrate in the muscle, liver and blood. Research highlights how important carbohydrate is for Research highlights how important carbohydrate is for

enhancing intensity levels and endurance in exercise.enhancing intensity levels and endurance in exercise. It is important in competition and training.It is important in competition and training. Our bodies have a limited capacity to store carbohydrate.Our bodies have a limited capacity to store carbohydrate. Stores usually last up to 90minutes of continuous moderate Stores usually last up to 90minutes of continuous moderate

intensity training, or 15-30 minutes high intensity training.intensity training, or 15-30 minutes high intensity training. It is important to include CHO foods in all your meals and It is important to include CHO foods in all your meals and

snacks.snacks. This will ensure adequate recovery from both training and This will ensure adequate recovery from both training and

competition and provide enough CHO to fuel your next competition and provide enough CHO to fuel your next exercise session.exercise session.

Foods with CarbohydrateFoods with Carbohydrate

CHO foods in our diet can be divided into two groups CHO foods in our diet can be divided into two groups depending on their structure and makeup.depending on their structure and makeup.

Simple sugars are found in many foods we find sweet to Simple sugars are found in many foods we find sweet to taste. taste.

They contain simple units of glucose, fractose, sucrose, and They contain simple units of glucose, fractose, sucrose, and maltose.maltose.

Many simple sugars foods have a low nutritional value, that Many simple sugars foods have a low nutritional value, that is they contain no nutrients other than CHO and are termed is they contain no nutrients other than CHO and are termed empty calories.empty calories.

When eating simple sugars, choose those that are nutrient When eating simple sugars, choose those that are nutrient dense, that is they contain CHO, vitamins and minerals.dense, that is they contain CHO, vitamins and minerals.

Foods with carbohydratesFoods with carbohydrates

Complex carbohydrates are made up of many sugar units Complex carbohydrates are made up of many sugar units joined together twisted into long chains.joined together twisted into long chains.

They are found in foods we think are starchy.They are found in foods we think are starchy. Many contain a wide variety of nutrients important to your Many contain a wide variety of nutrients important to your

peak performance and these foods should make up the peak performance and these foods should make up the major part of your total CHO intake.major part of your total CHO intake.

Less nutritious complex CHO foods are those that are high Less nutritious complex CHO foods are those that are high in fat, and these foods should be kept to a minimum.in fat, and these foods should be kept to a minimum.

All CHO are broken down into simple sugar unit of glucose All CHO are broken down into simple sugar unit of glucose and absorbed into your blood stream.and absorbed into your blood stream.

From here they are used as required by your body, or are From here they are used as required by your body, or are sent to the muscles or liver to be stored as glycogen [ large sent to the muscles or liver to be stored as glycogen [ large number of glucose units joined together.number of glucose units joined together.

Most CHO is stored as muscle glycogen, any excess is Most CHO is stored as muscle glycogen, any excess is stored as fat.stored as fat.

Sources of CarbohydratesSources of Carbohydrates

Nutritious simple sugarsNutritious simple sugars.. Some fruit, fruit juice, diary Some fruit, fruit juice, diary

products, sports drinks.products, sports drinks. Non nutritious simple Non nutritious simple

sugars.sugars. Sugars, honey, jam, lollies Sugars, honey, jam, lollies

syrups, cordialssyrups, cordials Nutritious complex CHONutritious complex CHO Breads cereals, pasta, rice, Breads cereals, pasta, rice,

vegetables, flourvegetables, flour Non nutritious complex Non nutritious complex

CHOCHO Pastries, muesli bars, potato Pastries, muesli bars, potato

chips, high fat baked foodchips, high fat baked food

Glycaemic IndexGlycaemic Index One important feature about CH0 foods which has a strong One important feature about CH0 foods which has a strong

influence on your athletic performance is the speed at influence on your athletic performance is the speed at which the CHO is digested, absorbed into the bloodstream which the CHO is digested, absorbed into the bloodstream and made available for use.and made available for use.

The GI is the extent to which blood glucose is raised above The GI is the extent to which blood glucose is raised above normal levels, after eating a food containing 50g of CHO.normal levels, after eating a food containing 50g of CHO.

Bread and simple glucose give the greatest increase and Bread and simple glucose give the greatest increase and are given a rating of 100: that is, their CHO is quickly are given a rating of 100: that is, their CHO is quickly available to your muscle to use as afuel source.available to your muscle to use as afuel source.

Factors that influence a foods rating include , protein, fibre Factors that influence a foods rating include , protein, fibre and fat content which decrease the rating, and the form of and fat content which decrease the rating, and the form of the food whether it is dry, paste, raw or cooked.the food whether it is dry, paste, raw or cooked.

Foods with a high GI index [Rating 70-100]Foods with a high GI index [Rating 70-100]

Cornflakes, puffed wheat, rice bubbles, wheetbix, brown rice, Cornflakes, puffed wheat, rice bubbles, wheetbix, brown rice, bagels, bread [white and wholemeal] water crackers, sao crackers, bagels, bread [white and wholemeal] water crackers, sao crackers, waffles, pumpkin, swede, watermelon, lucozade, potato, parsnip, waffles, pumpkin, swede, watermelon, lucozade, potato, parsnip, glucose, maltose, jellybeansglucose, maltose, jellybeans

Foods with a moderate GI [55-70]Foods with a moderate GI [55-70]

Untoasted muesli, nutrigrain, Sustain, basmati rice, crumpet, pita Untoasted muesli, nutrigrain, Sustain, basmati rice, crumpet, pita bread, ryvita biscuit, beetroot, pineapple, raisins, bananas, bread, ryvita biscuit, beetroot, pineapple, raisins, bananas, orange juice, sultanas, rock melon, ice cream, cordial, fanta, orange juice, sultanas, rock melon, ice cream, cordial, fanta, popcorn, muslei bars, honey sucrose.popcorn, muslei bars, honey sucrose.

Foods with a low GI [rating 0- 55]Foods with a low GI [rating 0- 55]

Apples, peaches, pears plums, apricots, cherries, grapefruit, Apples, peaches, pears plums, apricots, cherries, grapefruit, grapes, kiwi fruit, apple juice, kumara, yam, baked beans, grapes, kiwi fruit, apple juice, kumara, yam, baked beans, chickpeas, kidney beans, soya beans, lactose, fructose, corn, peas, chickpeas, kidney beans, soya beans, lactose, fructose, corn, peas, carrots, sponge cake, rye bread, oat bran bread, fruit loaf, carrots, sponge cake, rye bread, oat bran bread, fruit loaf, chocolate, yogurt, custard, milk pasta, sultana bran, Special K, chocolate, yogurt, custard, milk pasta, sultana bran, Special K, porridge, Kellogs All bran porridge, Kellogs All bran

Before ExerciseBefore Exercise A CHO food source that is quickly absorbed would be a A CHO food source that is quickly absorbed would be a

suitable boost of energy before exercise.suitable boost of energy before exercise. Some research shows that having glucose drinks or Some research shows that having glucose drinks or

concentrated high GI foods such as sweets up to 60 concentrated high GI foods such as sweets up to 60 minutes before exercise can cause a sharp rise followed by minutes before exercise can cause a sharp rise followed by an immediate fall in blood glucose to levels before normal. an immediate fall in blood glucose to levels before normal. This is known as the rebound effect.This is known as the rebound effect.

This rebound may impair performance.This rebound may impair performance. Other studies suggest that high GI food/drinks within 15 Other studies suggest that high GI food/drinks within 15

minutes of exercise may delay the onset of fatigue.minutes of exercise may delay the onset of fatigue. The general recommendation is to eat low GI foods/drinks The general recommendation is to eat low GI foods/drinks

about 2 hours before exercise, since the glucose from these about 2 hours before exercise, since the glucose from these foods is slowly released and does not have an unwanted foods is slowly released and does not have an unwanted rebound effect. rebound effect.

During Exercise.During Exercise.

Moderate to high GI foods and Moderate to high GI foods and liquids should be used in liquids should be used in sports where glycogen stores sports where glycogen stores are at risk of being depleted. are at risk of being depleted. This is usual in sports longer This is usual in sports longer than 60- 90 minutes.than 60- 90 minutes.

After exerciseAfter exercise

High GI foods and High GI foods and liquids are suitable liquids are suitable after exercise after exercise particularly in the particularly in the first 15 minutesfirst 15 minutes

Boosting your CabohydratesBoosting your Cabohydrates

If you find difficulty in eating all the CHO If you find difficulty in eating all the CHO you need, due to the bulk of the food.you need, due to the bulk of the food.

Here are some tips to help boost your Here are some tips to help boost your CHO intake.CHO intake.

1. Choose low fibre foods such as white 1. Choose low fibre foods such as white bread and white rice.bread and white rice.

2. Eat little and often. This will reduce the 2. Eat little and often. This will reduce the bulk of each mealbulk of each meal

3. Use liquids high in CHO, eg. Fruit juice, 3. Use liquids high in CHO, eg. Fruit juice, trim milk, fruit smoothies, sports drinks, trim milk, fruit smoothies, sports drinks, High CHO meal replacement drinks.High CHO meal replacement drinks.

4. Use simple sugars for example, jam 4. Use simple sugars for example, jam honey on toast add sugar to food, eat honey on toast add sugar to food, eat jelly beans. jelly beans.

Daily Carbohydrate during exerciseDaily Carbohydrate during exercise

Depending on sport you should try to get between 55-70% of Depending on sport you should try to get between 55-70% of your total daily energy intake from CHOyour total daily energy intake from CHO

ActivityActivity Grams of CHO per body WT.Grams of CHO per body WT.

In KG.In KG.

Sports that include up to 60 mins.Sports that include up to 60 mins.

Moderate to high intensity training Moderate to high intensity training daily. Sprint eventsdaily. Sprint events

5-6 g/kg5-6 g/kg

Sports that involve 60-120 minsSports that involve 60-120 mins

Moderate to high intensity training Moderate to high intensity training daily rugby, soccer, short triathlonsdaily rugby, soccer, short triathlons

7-8 g/kg7-8 g/kg

Endurance training 2-5 hours intense Endurance training 2-5 hours intense training per daytraining per day

Marathons, cyclingMarathons, cycling

9-10 g/kg9-10 g/kg

Extreme training 5 or more hours per Extreme training 5 or more hours per day Iron man, multi endurance day Iron man, multi endurance eventsevents

11-12 g/kg11-12 g/kg

Eat smart tips to ensure good CHO intakeEat smart tips to ensure good CHO intake 1. Complex nutritious CHO should form the basis of all 1. Complex nutritious CHO should form the basis of all

meals and snacks. Aim to have 75% of your meal plate meals and snacks. Aim to have 75% of your meal plate taken up by CHO foods.taken up by CHO foods.

2. Use fruit in all forms. Dried, fresh, cooked – regularly as 2. Use fruit in all forms. Dried, fresh, cooked – regularly as snacks with meals, and starchy vegetables such as snacks with meals, and starchy vegetables such as potatoes, peas, corn.potatoes, peas, corn.

3. Use bread in a variety of forms such as pita, rolls, bagels.3. Use bread in a variety of forms such as pita, rolls, bagels. 4. Use pasta and rice as a side or main dish. Use low fat 4. Use pasta and rice as a side or main dish. Use low fat

saucessauces 5. Use low fat CHO desserts such as fruit and cereal and 5. Use low fat CHO desserts such as fruit and cereal and

yogurt, milk puddings, using trim milk, low fat fruit yogurt, milk puddings, using trim milk, low fat fruit crumbles.crumbles.

6. Try fruit smoothies [milk, fruit yogurt blended together] 6. Try fruit smoothies [milk, fruit yogurt blended together] as snacks or a quick meal replacement.as snacks or a quick meal replacement.

ProteinProtein Function. Provides building blocks for muscle and tissue.Function. Provides building blocks for muscle and tissue. It is involved in the structure of many hormones It is involved in the structure of many hormones and enzymes.and enzymes. It is a minor muscle fuel .It is a minor muscle fuel . It is important in maintaining an active immune It is important in maintaining an active immune system.system.

Extreme cases when protein is called on as a fuel.Extreme cases when protein is called on as a fuel. Ultra endurance events, starvation. Some diseasesUltra endurance events, starvation. Some diseases

1 gram of protein provides 17 J of energy1 gram of protein provides 17 J of energy Protein should provide 10- 15 % of the total energy Protein should provide 10- 15 % of the total energy

consumed per dayconsumed per day

Protein RequirementsProtein Requirements

Protein requirements because of Protein requirements because of two reasons.two reasons.

1. To account for the small 1. To account for the small contribution of protein to energycontribution of protein to energy

2. To account for the extra muscle 2. To account for the extra muscle that is producedthat is produced

Protein foods should be selected Protein foods should be selected with the other nutritional with the other nutritional guidelines in mind. CHO 60- 65%. guidelines in mind. CHO 60- 65%. Fat 20-30%Fat 20-30%

How can you achieve this.How can you achieve this. Watch how much meat is being Watch how much meat is being

consumed serving size.consumed serving size. Vegetable protein often have low Vegetable protein often have low

fat high CHO content.fat high CHO content.

ActivityActivity ProteinProtein[g/kg body wt/day][g/kg body wt/day]

General General sportsport

11

Weight Weight trainingtraining

1.2- 1.61.2- 1.6

Endurance Endurance trainingtraining

1.2- 1.61.2- 1.6

AdolescentsAdolescents

athletesathletes22

ProteinsProteins

Not only is the amount of protein important but also the quality.Not only is the amount of protein important but also the quality. Proteins are made up amino acids.Proteins are made up amino acids. Eight of the twenty known amino acids are known as essential Eight of the twenty known amino acids are known as essential

amino acids.amino acids. Foods that contain all eight of these are called high quality or Foods that contain all eight of these are called high quality or

complete proteins and are easily absorbed by our bodies.complete proteins and are easily absorbed by our bodies. High quality protein foods include milk, cheese, yogurt, meat, fish, High quality protein foods include milk, cheese, yogurt, meat, fish,

poultry and eggs.poultry and eggs.

ProteinProtein Low quality protein or incomplete protein foods contain only 6 or Low quality protein or incomplete protein foods contain only 6 or

7 of the essential amino acids and these are not easily utilised by 7 of the essential amino acids and these are not easily utilised by our bodies.our bodies.

Therefore protein is less able to meet the needs of your body.Therefore protein is less able to meet the needs of your body. Low quality protein foods include bread cereals, grains, nuts, Low quality protein foods include bread cereals, grains, nuts,

lugumes and seeds.lugumes and seeds. As incomplete proteins are the basis for a vegetarian diet, non As incomplete proteins are the basis for a vegetarian diet, non

meat eaters need to balance their protein intake carefully.meat eaters need to balance their protein intake carefully.

FatFat Function of fat in the diet.Function of fat in the diet. To produce body fat for protection and energy.To produce body fat for protection and energy. Contain soluble vitamins.Contain soluble vitamins. Help make cell walls.Help make cell walls. Fats are the richest source of energy in the diet.Fats are the richest source of energy in the diet. One gram of fat provides 37 J of energy. Cf. with CHO and One gram of fat provides 37 J of energy. Cf. with CHO and

protein which provide only 16 J.protein which provide only 16 J.

When we digest fat it is converted into two forms.When we digest fat it is converted into two forms. These are used in biomechanical pathways to produce These are used in biomechanical pathways to produce

energy.energy.

Fat

Triglycerides

Free Fatty Acids

FatFat We tend to burn fat as We tend to burn fat as

energy within the aerobic energy within the aerobic system. Initially we burn system. Initially we burn CHO, then as exercise CHO, then as exercise duration increases, we turn duration increases, we turn increasingly to the fatty increasingly to the fatty acids and triglycerides.acids and triglycerides.

This process takes This process takes between 30-60 minutes.between 30-60 minutes.

Degree to which these Degree to which these nutrients are used during nutrients are used during aerobic exercise.aerobic exercise.

Exercise Exercise durationduration

minutesminutes

% % energy energy from from CHOCHO

% % energyenergy

From From fatsfats

0-300-30 6969 3131

30-6030-60 6363 3737

60-9060-90 5757 4343

90-12090-120 5050 5050

120-150120-150 4545 5555

150-180150-180 4040 6060

Fat intakeFat intake The key reasons we want The key reasons we want

to limit are fat intake areto limit are fat intake are::

Athletic performance.Athletic performance. Too much fat in our food Too much fat in our food

often replaces CHO and often replaces CHO and this lack of CHO will impair this lack of CHO will impair peak performance.peak performance.

Health ReasonsHealth Reasons A high fat intake related to A high fat intake related to

an increased risk of an increased risk of developing heart disease, developing heart disease, stroke, obesity, and some stroke, obesity, and some cancers.cancers.

Eat smart ways to lower your fat intakeEat smart ways to lower your fat intake1.1. Limit use of spreads, [butter, peanut butter, cheese Limit use of spreads, [butter, peanut butter, cheese

spreads].spreads].

2.2. Trim all visible fat from meats including the skin on Trim all visible fat from meats including the skin on chicken.chicken.

3.3. .Use low fat cooking methods. It is faster and cleaner to .Use low fat cooking methods. It is faster and cleaner to microwave, steam, bake, grill or lightly boil food than to microwave, steam, bake, grill or lightly boil food than to fry. Your taste buds will adjust.fry. Your taste buds will adjust.

4.4. Use low fat diary products [ trim milk, yogurt edam Use low fat diary products [ trim milk, yogurt edam cheese]cheese]

5.5. Choose low fat snack foods, fruit yogurt vegetables. Choose low fat snack foods, fruit yogurt vegetables. instead of crisps, and chocolate.instead of crisps, and chocolate.

6.6. Avoid pink, processed meats such as salami, luncheon Avoid pink, processed meats such as salami, luncheon sausage, saveloys and sausages.sausage, saveloys and sausages.

7.7. Watch out for hidden fat in chocolate, nuts, ice-cream Watch out for hidden fat in chocolate, nuts, ice-cream pastries, chips, croissants and avocado.pastries, chips, croissants and avocado.

8.8. It is important to reduce your fat intake but not to It is important to reduce your fat intake but not to eliminate.eliminate.

9.9. Fat has important soluble vitamins A,D, E, and K and is Fat has important soluble vitamins A,D, E, and K and is vital to the structure of the cellsvital to the structure of the cells..

WaterWater The human body is approximately 70- 75% water The human body is approximately 70- 75% water

by weightby weight Water is our most important nutrient.Water is our most important nutrient. When we exercise fluid is lost [mostly as sweat]When we exercise fluid is lost [mostly as sweat] Lost fluid must be replaced in order to prevent dehydrationLost fluid must be replaced in order to prevent dehydration Thirst is a poor indicator of the onset of dehydration since Thirst is a poor indicator of the onset of dehydration since

thirst indicates that the body is already suffering from the thirst indicates that the body is already suffering from the early stages of dehydration.early stages of dehydration.

The more exerciser that you perform the greater the fluid The more exerciser that you perform the greater the fluid you require.you require.

A common way to measure fluid loss during a training A common way to measure fluid loss during a training session is by monitoring sweat loss.session is by monitoring sweat loss.

Calculating fluid loss.Calculating fluid loss. a. a. Weight before sessionWeight before session

b. Weight after sessionb. Weight after session

c. Weight of fluid consumed during sessionc. Weight of fluid consumed during session # 1millilitire of fluid = 1 gram.# 1millilitire of fluid = 1 gram.

Step 1.Step 1.

Step 2.Step 2.

Length of session [hr]Length of session [hr]

Step 3.Step 3.

[ a ][ a ]

Fluid Loss [ml] = [a-b] +c

Fluid Loss Rate [ml/hr]=Fluid Loss [ml]

Level of dehydration [%]= [a-b] x 100

Hydration guideHydration guide It is preferable in sport to It is preferable in sport to

have the level of hydration have the level of hydration between 1-2 % to prevent between 1-2 % to prevent a reduction in aerobic a reduction in aerobic performance.performance.

A general guideline, fluid A general guideline, fluid should be replaced at should be replaced at approximately 500ml for approximately 500ml for every 500 grams of fluid every 500 grams of fluid lost.lost.

Calculate Fluid lossCalculate Fluid loss A = fluid loss. B= Fluid loss rate. C= Level of dehydration.A = fluid loss. B= Fluid loss rate. C= Level of dehydration. An athlete runs for 70minutes. In this time, they consumed no extra An athlete runs for 70minutes. In this time, they consumed no extra

fluids. Their body weight at the start of the run was 76.5 kg and 75.1 fluids. Their body weight at the start of the run was 76.5 kg and 75.1 kg at the conclusion.kg at the conclusion.

Sweat loss [ml] = [a-b] +cSweat loss [ml] = [a-b] +c = [76.5kg-75.1kg] +0 kg= [76.5kg-75.1kg] +0 kg = 1.4 kg or 1400ml= 1.4 kg or 1400ml Sweat Rate [m/hr] = 1400mlSweat Rate [m/hr] = 1400ml 1.16 hrs1.16 hrs = 1206.9 ml/hr= 1206.9 ml/hr Dehydration[%] = [ ( 76.5-75.1KG) ] X100Dehydration[%] = [ ( 76.5-75.1KG) ] X100 [ 76.5 ][ 76.5 ] = 1.8% 1gm of water = 1ml= 1.8% 1gm of water = 1ml # 70/60 mins # 70/60 mins

Sports drinks and ExerciseSports drinks and Exercise Fluid losses of between 2-3 % of body weight will impair Fluid losses of between 2-3 % of body weight will impair

aerobic performance.aerobic performance. Consequently, it becomes necessary to replace fluid during Consequently, it becomes necessary to replace fluid during

and following exercise.and following exercise. Sports drinks are a popular source of replacement fluid [to Sports drinks are a popular source of replacement fluid [to

offset dehydration] and CHO [ to replace lost muscle offset dehydration] and CHO [ to replace lost muscle glycogen]glycogen]

When a work out period exceeds 60 minutes, sports drinks When a work out period exceeds 60 minutes, sports drinks can be beneficial because they provide a source of fuel for can be beneficial because they provide a source of fuel for working muscles and will speed up the absorption of water working muscles and will speed up the absorption of water and glucose from the small intestine due to their chemical and glucose from the small intestine due to their chemical composition.composition.

For events less than 60 minutes, plain water before or For events less than 60 minutes, plain water before or during exercise is sufficientduring exercise is sufficient

Sports Drinks and ExerciseSports Drinks and Exercise With a sports drink, continued exercise will not deplete With a sports drink, continued exercise will not deplete

muscle glycogen as fast and performance time may be muscle glycogen as fast and performance time may be increased.increased.

Following exercise, sports drinks can help reduce recovery Following exercise, sports drinks can help reduce recovery time by rapidly restoring muscle glycogen.time by rapidly restoring muscle glycogen.

If an athlete chooses to use a sports drink it should have 20 If an athlete chooses to use a sports drink it should have 20 grams or less of CHO per 250 ml of fluid. grams or less of CHO per 250 ml of fluid.

This equates to 4-8 % CHO concentration.This equates to 4-8 % CHO concentration. At concentrations above this, absorption rates from the At concentrations above this, absorption rates from the

intestine decrease.intestine decrease. Sodium content should be 10- 25mmol/l ie,Sodium content should be 10- 25mmol/l ie, [57-143mg/250ml] to aid the up take of water from the [57-143mg/250ml] to aid the up take of water from the

sports drink.sports drink.

Sports Drinks and ExerciseSports Drinks and Exercise Athletes should bear in mind that sports drinks are diluted Athletes should bear in mind that sports drinks are diluted

for rapid absorption, they are a weaker source of CHO.for rapid absorption, they are a weaker source of CHO. Following exercise an athlete would need to drink twice as Following exercise an athlete would need to drink twice as

much sports drink to replace lost CHO as a standard fruit much sports drink to replace lost CHO as a standard fruit juice.juice.

The value of sports drinks can be bought into question as The value of sports drinks can be bought into question as some studies have shown that athletes performed better some studies have shown that athletes performed better when they thought they were consuming a sports drink. In when they thought they were consuming a sports drink. In reality it was a placebo.reality it was a placebo.

There are of course alternatives to sports drinks. There are of course alternatives to sports drinks. As noted, water will suffice for most athletes. As noted, water will suffice for most athletes. Dilute fruit juices [1 part juice to 1 part water] will achieve Dilute fruit juices [1 part juice to 1 part water] will achieve

the same effect.the same effect. Concentrated CHO drinks such as undiluted fruit drinks, Concentrated CHO drinks such as undiluted fruit drinks,

fruit juices and sugar based soft drinks are not advisable fruit juices and sugar based soft drinks are not advisable during exercise due to their slow absorption rate from the during exercise due to their slow absorption rate from the intestine. intestine.

Sports drinks and ExerciseSports drinks and Exercise A common use for sports drinks is A common use for sports drinks is

to replace lost electrolytes to replace lost electrolytes [sodium, potassium] because of [sodium, potassium] because of sweating.sweating.

The concentration of electrolytes The concentration of electrolytes in sweat is extremely small and in sweat is extremely small and easily replaced following exercise easily replaced following exercise via the diet.via the diet.

The exception arises in the case of The exception arises in the case of extreme prolonged exercise when extreme prolonged exercise when eating is not feasible.eating is not feasible.

Basic Fluid Replacement RulesBasic Fluid Replacement Rules 1. 1. Drink approximately 500ml Drink approximately 500ml

of cool water about 2hours of cool water about 2hours before training/competing.before training/competing.

Follow this by drinking 250ml-Follow this by drinking 250ml-500ml 15 minutes before the 500ml 15 minutes before the event.event.

2. Drink 150- 200ml of water, 2. Drink 150- 200ml of water, diluted fruit juice or sports diluted fruit juice or sports drink every 10-15 minutes drink every 10-15 minutes during training or competition during training or competition if feasible.if feasible.

3. After training replace every 3. After training replace every 500g of body weight lost with 500g of body weight lost with 500ml of water.500ml of water.

4. Avoid caffeine based fluids 4. Avoid caffeine based fluids and alcohol when rehydrating.and alcohol when rehydrating.

Nutritional value of sports drinksNutritional value of sports drinks

BrandBrand Energy Energy [kg][kg]

CHOCHO

[g][g]FatFat

[g][g]ProteinProtein

[kg][kg]SodiumSodium

[mg][mg]

PoweradePowerade 335335 2020 00 00 6262LucozadeLucozade 713713 46.346.3 0-10-1 0-10-1 110110

G –ForceG –Force 433433 25.525.5 NANA NANA NANAFresh up Vits.Fresh up Vits. 432.5432.5 25.525.5 0-10-1 0-10-1 99E2 Body ActionE2 Body Action 425425 25.325.3 NANA 0-2.50-2.5 19.319.3GateradeGaterade 260260 1515 00 00 110110Mizone WaterMizone Water 128128 7.57.5 0-10-1 0-10-1 NANA

Vitamins.Vitamins. Function.Function. Essential nutrient that is not used for energy.Essential nutrient that is not used for energy. Must be supplied in the diet.Must be supplied in the diet. Performs at least one specific function in the body Performs at least one specific function in the body

often more.often more. Protect the body by maintaining body chemistryProtect the body by maintaining body chemistry Allow growth and maintainance of bones.Allow growth and maintainance of bones. Aid in digestionAid in digestion Have no structural similarites.Have no structural similarites. Two types of vitaminsTwo types of vitamins.. A. Water solubleA. Water soluble B. Fat solubleB. Fat soluble

VitaminsVitamins

1. Water soluble. 1. Water soluble. Cannot be stored, so need to be consumed each Cannot be stored, so need to be consumed each

day.day. Vitamin c and the B group of vitaminsVitamin c and the B group of vitamins

2. Fat Soluble2. Fat Soluble Found in fats and oils stored in the body.Found in fats and oils stored in the body. Vitamins A,D,E, and K.Vitamins A,D,E, and K.

Major Food Sources of VitaminsMajor Food Sources of Vitamins Fat SolubleFat Soluble

VitaminVitamin Food sourceFood source Major Major FunctionsFunctions

SymptomsSymptoms

A.A.

3 most 3 most common common stored in liverstored in liver

Liver, diary Liver, diary foods. Butter, foods. Butter, green leafy green leafy vegs. Yellow vegs. Yellow vegs, fruitsvegs, fruits

Growth repair Growth repair and and developmentdevelopment

Prevent night Prevent night blindness blindness maintain cells of maintain cells of skin surfaceskin surface

And lining of And lining of gutgut

Retard growthRetard growth

Skin lesionsSkin lesions

Night blind nessNight blind ness

Increase risk of Increase risk of infectionsinfections

DD

CalciferolCalciferol

Sun lightSun light

Eggs, butter, Eggs, butter, fish-oil and fish-oil and fortified fortified margarine.margarine.

Growth and Growth and mineralisation of mineralisation of bonesbones

Aids absorption of Aids absorption of calcium and calcium and phosphorus from phosphorus from dietdiet

Bone deformationBone deformation

Rickets in childrenRickets in children

Inadequate Inadequate calcuim calcuim metabolismmetabolism

Major Food sources of VitaminsMajor Food sources of Vitaminsfat solublefat soluble

VitaminVitamin Food sourceFood source Major functionMajor function Symptoms.Symptoms.

E.E.Alpha- Alpha- tocopherotocopherollstored in liverstored in liver

Wheet germ. Wheet germ. Vegetable oils, Vegetable oils, margarine nutsmargarine nuts

Whole grain Whole grain products,products,

Green leafy Green leafy vegs.vegs.

RBC. ProductionRBC. Production

An anti oxidant An anti oxidant may protect cell may protect cell membranes.membranes.

Haemolytic Haemolytic anaemia in anaemia in premature premature infants.infants.

Reduced Reduced resistance to resistance to tissue oxidationtissue oxidation

K.K. meat, green meat, green leafy vegs., leafy vegs., soya beans, soya beans, cauliflower, cauliflower, cabbagecabbage

Important in Important in blood clottingblood clotting

Functioning of Functioning of some bone and some bone and kidney proteinkidney protein

May impair May impair blood clotting.blood clotting.

Water soluble vitaminsWater soluble vitaminsVitaminsVitamins Food SourceFood Source FunctionsFunctions SymptomsSymptoms

CC

Ascorbic Ascorbic acidacid

Green leafy Green leafy vegs. parsley, vegs. parsley, capsicumcapsicum

Citrus fruit, Citrus fruit, currents, currents, tropical fruits, tropical fruits, tomatoestomatoes

Maintenance of Maintenance of connective tissue, connective tissue, cartilage, tendons cartilage, tendons ,bone.,bone.

Absorption of ironAbsorption of iron

Wound healing Wound healing muscle muscle regenerationregeneration

Protects against Protects against oxidantsoxidants

Scurvy, poor Scurvy, poor wound healing.wound healing.

Increased Increased susceptibility to susceptibility to illness.illness.

Slower recovery Slower recovery from training from training stressstress

B1B1

ThiaminThiamin

Meat, pork, Meat, pork, yeast, whole yeast, whole grains, nuts , all grains, nuts , all vegs,vegs,

Energy Energy production production through CHO through CHO metabolismmetabolism

Nerve and heart Nerve and heart functionfunction

Disturbance of Disturbance of nervous system nervous system function.function.

Poor energy Poor energy production, production, general fatiguegeneral fatigue

Water Soluble VitaminsWater Soluble Vitamins

VitaminVitamin Food sourceFood source FunctionFunction SymptomsSymptoms

B2B2

RiboflainRiboflain

Milk, milk Milk, milk products, yeast, products, yeast, organ meats, organ meats, eggs, whole eggs, whole grain, green grain, green leafy vegs.leafy vegs.

Energy Energy production, production, through fat, through fat, protein protein metabolism, metabolism, growth and growth and developmentdevelopment

General fatigue. General fatigue. growth growth impairmentimpairment

Inflammation of Inflammation of tongue and lips.tongue and lips.

Cracks at Cracks at corner of mouthcorner of mouth

NiacinNiacin

Nicotinic Nicotinic acidacid

Meat, liver, fish, Meat, liver, fish, eggs , yeast, eggs , yeast, peanuts, whole peanuts, whole grain productsgrain products

A vital A vital component of component of co enzymes co enzymes concerned with concerned with the energy the energy process.process.

General fatigue, General fatigue, gastro-intestinal gastro-intestinal disturbances, disturbances, mental mental disturbances, disturbances, skin disordersskin disorders

Water Soluble VitaminsWater Soluble Vitamins

VitaminsVitamins Food SourceFood Source FunctionFunction SymptomsSymptoms

B6B6

PyridoxinePyridoxine

Mainly high Mainly high protein protein products, products, wholegrain, wholegrain, yeast, cereals, yeast, cereals, vegs, peanuts, vegs, peanuts, bananasbananas

Role protein Role protein metabolism, metabolism, role in glucose role in glucose metabolismmetabolism

SleeplessnessSleeplessness

Irritability, Irritability, depression, skin depression, skin lesions, lesions, anaemia in anaemia in latter stageslatter stages

B12B12CobalaminCobalamin

Liver meat, Liver meat, diary products, diary products, oysters, oysters, sardinessardines

Formation of Formation of genetic materialgenetic material

Maintenance of Maintenance of normal RBC normal RBC production.production.

A type of A type of anaemiaanaemia

Nervous system Nervous system disordersdisorders

Water Soluble VitaminsWater Soluble Vitamins

VitaminVitamin Food sourceFood source FunctionFunction SymptomsSymptoms

Folic AcidFolic Acid Liver, meat, Liver, meat, fish, green leafy fish, green leafy vegetables, vegetables, orange juiceorange juice

Formation of Formation of genetic materialgenetic material

Maintenance of Maintenance of normal RBC normal RBC productionproduction

Anaemic Anaemic disorders.disorders.

diarrhoeadiarrhoea

PantothenicPantothenic

acidacid

Meat, poultry,Meat, poultry,

Fish, grain, Fish, grain, cereals, cereals, legumes, yeast, legumes, yeast, egg yolkegg yolk

Central role in Central role in CHO, fat, CHO, fat, protein protein metabolism.metabolism.

Tingling Tingling sensation in sensation in hands and feet.hands and feet.

Impaired Impaired energy energy productionproduction

Water Soluble VitaminsWater Soluble Vitamins

VitaminsVitamins Food sourceFood source FunctionFunction SymptomsSymptoms

BiotinBiotin Meat, egg yolk,Meat, egg yolk,

fish, nuts, vegsfish, nuts, vegsMetabolism of Metabolism of CHO, fats, and CHO, fats, and proteins.proteins.

Role in nerve Role in nerve cell growth and cell growth and functionfunction

General fatigueGeneral fatigue

Loss of appetiteLoss of appetite

Inflamed Inflamed tonguetongue

Nausea, Nausea, depression,depression,

Skin lesionSkin lesion

VitaminsVitamins Vitamins as a general rule do not improve performance in Vitamins as a general rule do not improve performance in

physical activity when consumed in amounts above the physical activity when consumed in amounts above the levels required.levels required.

What happens to excess?What happens to excess? Water soluble vitamins are lost in urine.Water soluble vitamins are lost in urine. Fat soluble vitamins are lost in faeces or stored.Fat soluble vitamins are lost in faeces or stored. A healthy balanced diet will provide the athlete with all the A healthy balanced diet will provide the athlete with all the

vitamins they require. This eliminates the need for vitamin vitamins they require. This eliminates the need for vitamin supplements in all but the extreme cases.supplements in all but the extreme cases.

It is preferable for athletes non athletes to get their daily It is preferable for athletes non athletes to get their daily vitamin requirements from food, rather than relying on vitamin requirements from food, rather than relying on multi vitamins.multi vitamins.

By having a balanced diet CHO, proteins, fats fibre and By having a balanced diet CHO, proteins, fats fibre and minerals are also providedminerals are also provided

MineralsMineralsMineralsMinerals inorganic element present in significant quanities inorganic element present in significant quanities

found in the residue after combustion.found in the residue after combustion.

Trace elementsTrace elements all trace elements are minerals all trace elements are minerals

Found in the body in smsll amounts less than 5g eg. Iron, zinc, Found in the body in smsll amounts less than 5g eg. Iron, zinc, iodine, selenium, copper, magnesium, flouride, colbalt.iodine, selenium, copper, magnesium, flouride, colbalt.

Minerals like vitamins, are best sourced through a diet that Minerals like vitamins, are best sourced through a diet that applies the food pyramid and principles of selecting a applies the food pyramid and principles of selecting a variety of foods from the four food groups.variety of foods from the four food groups.

IronIronSourcesSources Rich -- Liver, kidney, and dried apricotsRich -- Liver, kidney, and dried apricots

Moderate. – meat ,eggs, vegetables, whole grain Moderate. – meat ,eggs, vegetables, whole grain cereal, and dried beans cereal, and dried beans

RequirementRequirement MSI Men 5g , ADI Men , MSI Women 5mg Women MSI Men 5g , ADI Men , MSI Women 5mg Women 12mg.12mg.

FunctionFunction Essential for the transport and utilisation of Essential for the transport and utilisation of oxygen and important for many enzymesoxygen and important for many enzymes

Formation of haemoglobinFormation of haemoglobin

DeficiencyDeficiency Anaemina, Reduces resistance to infection, Anaemina, Reduces resistance to infection, Reduces O2 flow to musclesReduces O2 flow to muscles

ExcessExcess Excess is rare can cause liver damageExcess is rare can cause liver damage

CommentComment Only about 10% iron absorbed from food. Only about 10% iron absorbed from food. Absorption increased with vitamin C and Absorption increased with vitamin C and decreases with phytic acid cerealsdecreases with phytic acid cereals

CalciumCalciumSourcesSources Good-- Milk, cheese, yogurt, fish[ with edible bones Good-- Milk, cheese, yogurt, fish[ with edible bones

sardines ] Green leafed Vegs.sardines ] Green leafed Vegs.

Some in whole grain, nutsSome in whole grain, nuts

Poor in eggs butter cream, and potatoesPoor in eggs butter cream, and potatoes

RequirementRequirement MSI 400mg ADI 600mgMSI 400mg ADI 600mg

FunctionFunction Acts with phosphorous in the structure of bone and Acts with phosphorous in the structure of bone and teeth, Role in blood clotting, transmission of nerve teeth, Role in blood clotting, transmission of nerve impulses, growth ,muscle contraction, relaxation, impulses, growth ,muscle contraction, relaxation, muscle and liver glycogen.muscle and liver glycogen.

DeficiencyDeficiency Muscle cramp, rickets, Osteoporosis caused by low Muscle cramp, rickets, Osteoporosis caused by low calcium and hormonal factors more common in calcium and hormonal factors more common in women after menopausewomen after menopause

ExcessExcess Possible kidney stones, muscles and bone changes.Possible kidney stones, muscles and bone changes.

CommentComment 99% calcium found in bones and teeth, stored in 99% calcium found in bones and teeth, stored in bones to maintain blood levels and cells. High bones to maintain blood levels and cells. High protein intakes can cause loss of urine.protein intakes can cause loss of urine.

Excess fibre can bind minerals making them Excess fibre can bind minerals making them unavailable for absorptionunavailable for absorption

Training Diet.Training Diet. Eat smart goals for Eat smart goals for

competitioncompetition

1.1. Ensure optimum muscle Ensure optimum muscle and glycogen storage.and glycogen storage.

2.2. Be well hydratedBe well hydrated

3.3. Be at your goal body Be at your goal body weight.weight.

Pre-event mealsPre-event meals Low fibre cereal such as cornflakes, trim milk, fruit, and Low fibre cereal such as cornflakes, trim milk, fruit, and

yogurtyogurt Bread, toast, rolls, fruit bread and jam, honey no butter.Bread, toast, rolls, fruit bread and jam, honey no butter. Spaghetti, baked beans on toast. fruit juice.Spaghetti, baked beans on toast. fruit juice. You might like to practice with low GI foods in training.You might like to practice with low GI foods in training.

Recovery Meals. Recovery Meals.

Two main Two main requirements.requirements.

1.1. Replace fluid and Replace fluid and electrolytes lost in electrolytes lost in exerciseexercise

2.2. Replace lost glycogen Replace lost glycogen stores.stores.