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Sports Nutrition

Sports Nutrition. Performance + Nutrition . An athlete’s goal during competition is to perform at their optimum level Impairment of performance can be related to nutrition Competition nutrition is based on strategies to reduce or delay the onset of factors that cause fatigue.

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Sports Nutrition

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  1. Sports Nutrition

  2. Performance + Nutrition • An athlete’s goal during competition is to perform at their optimum level • Impairment of performance can be related to nutrition • Competition nutrition is based on strategies to reduce or delay the onset of factors that cause fatigue

  3. Exercise Intensity • Your nutritional needs for sport will vary depending on the intensity of the activity you are involved in. • How do yo know the intensity of your exercise? If you can converse whilst exercising then its probably low intensity If it is an effort and you have to take a sharp breath to speak, it is moderate intensity exercise If you can hardly speak and are panting quite heavily then it is high intensity exercise

  4. Intensity Table

  5. Nutrition in Sport • Competition • The energy athletes use during competition comes from the foods consumed days before hand • High energy foods, carbohydrates, low fat • During • Avoid crisps, fatty foods, junk food • Athletes should consume a mix of high-carbohydrate food or liquid sports meals and drink carbohydrate drinks (sports drinks) • Recovery • Encourage athletes to drink plenty of fluids • Can take up to 72hrs to recover, but can be reduced to only 24 hrs by eating sufficient carbohydrate diet. • Recovery foods, fruit juice, fresh fruit, sandwiches, muffins

  6. What is a Glycaemic Index and what does it have to do with sports nutrition ??

  7. The Glyaemic Index • The Glyaemic Index (GI) is an indicator of the effect a carbohydrate food has on the body.

  8. Low GI Low GI – Digested and absorbed slowly and glucose is released into the bloodstream over a long period of time Benefits: longer exercise session or improved performance in an endurance event

  9. High GI High GI- Digested and absorbed quickly and raised blood sugar levels rapidly over a short period of time. Benefits: Can be used DURING or AFTER an event to provide energy fast.

  10. Glycaemic Index Table

  11. So what should I be eating ??

  12. Sample eating plan with enough carbohydrate and protein portions suitable for either a 55kg long distance runner training 1-2hrs per day or a 68kg soccer player training at least an hour per day or an 85kg person who walks an hours a day

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