Diet and Sport

1. Diet and Sport By Diana Walsh Dietitian BSc. (Human Nutrition & Dietetics),MINDI.

2. “Winning is the science of being totally prepared” • Apart from genes and training what a player eats and drinks is the single greatest influence on how they perform on the pitch • The correct training programme (including attention to diet) should allow improvement in performance.

3. MUSCLE FUEL • Eating the right food at the right time prevents muscle fuel running out. • Eating the right diet prevents a slump in performance • Muscles need carbohydrate foods for fuel.

4. Carbohydrates and Performance

5. START FULLY FUELLEDWho will be there at the finish?

6. Potatoes Rice Pasta Bread Cereal Noodles Fruit Dried fruit Sugar Jam Minerals Jelly Yoghurts Cereal Bars Biscuits CARBOHYDRATES

7. CARBOHYDRATE REQUIRMENTS ( SNIG,INDI)

8. CARBOHYDRATES • Eat sensibly at meal and snack time (especially the week leading up to an event/game). • Fill up on carbohydrate foods • Fill your plate with starchy foods and eat more bread/pasta/potatoes etc. • If hungry fill up on extra potatoes/bread/pasta instead of more meat. • Eat frequently, avoid long gaps between meals.

9. Analysis of diet of Athlete ‘A’

10. Analysis of diet of Athlete ‘A’ • High in fat….Low in carbohydrate.. High in protein • Inadequate fluid intake ADVICE: Aim to reduce fat and protein to allow for an increase in carbohydrate. Look at timing of meals/snacks to optimise performance and recovery.

11. EAT A LOW-FAT DIET • Use low fat dairy product (milk, cheese, yoghurts). • Eat less fried foods. • Use low-fat mayonaise /salad-cream. • Choose mashed/boiled/baked potatoes instead of chips. • Eat less crisps, chocolate, breakfast rolls etc.

12. PROTEIN • High Protein Diets are not needed. A moderate intake (2-3 portions per day is all that is needed to build and repair muscle) • Protein DOES NOT build muscle….EXERCISE builds muscle. • Eating protein without exercise will not make any difference

13. ESTIMATED PROTEINREQUIRMENTS Burke & Deakin,2006 Sedentary adult ………………...0.8g/kg Endurance athletes ……………. 1.2-1.4g/kg Football, Power sports ………… 1.4-1.7g/kg • > 2.0g/kg does not enhance performance or increase muscle bulk. • There are potential side effects of high protein diets.

14. SPORTS SUPPLEMENTS Wide range of products available…’sports supplements’ ‘nutritional ergogenic aids’ ‘sports foods’ etc… The sport supplement industry is UNREGULATED. Many products contain substances that are ‘undeclared’. The scientific evidence for the use of these supplements is highly controversial

15. SPORT SUPPLEMENTS • The use of these supplements is not endorsed by the Irish Sports council/ INDI. • Check www.eirpharm.ie for permitted mineral & vitamin supplements. • Taking supplements will not compensate for a poor diet and poor fluid intake.

16. Sample of an athlete ‘B’ usual diet (Protein for ‘supplements’ not included)

17. Analysis of diet of player ‘B’ • Ate two large meals per day…high protein…large steaks!! Long gaps between meals. • Protein intake form diet alone is excessive. • Carbohydrate intake is inadequate. • Advice: ↑ Carbohydrate/ Timing of meals etc..

18. Vitamins and Minerals • If your diet is good then there should be no need to take a vitamin and mineral supplement. • Eat at least 4 portions of fruit and vegetables every day…to provide antioxidants.

19. WHEN DO I EAT FOR TRAINING? BEFORE EXERCISE • 3-4 hours before training have a meal • 1-2 hours before training have a snack AFTER EXERCISE • 30 mins after training …so bring a snack in your bag. E.g. smoothie, drinkable yoghurt, sandwich + milk • Eat a high carbohydrate meal less than two hours after training.

20. Before training snack meal • Low in fat • Low in protein • Low/ moderate in fibre • Not too salty or spicy • Easy to digest…familiar food!! • Consider the GLYCAEMIC INDEX. The day of a game or before training is not the time to experiment with new foods!!

21. Suitable meal before training 1-4 hours before. • Sandwich of rolls with tuna/ham/low-fat cheese or chicken. • Pasta or rice dish with a tomato based sauce. • Bowl of Cereal. • Scone with low-fat butter and jam.

22. Suitable meals/snacks 1 hour pre event ( High carbohydtrate/l moderate/low glycaemic) • Large drinkable yoghurt. • Low fat Yoghurts and banana. • Low fat milk and suitable cereal bars. • White bread and jam and low fat milk.

23. DIET FOR TRAINING • Come to training prepared with an adequate supply of carbohydrate for muscle fuel. • Start replacing this muscle fuel immediately after training. • The TWO HOURS immediately post training are the most important to replace muscle fuel

24. FLUID • Performance is impaired by dehydration. • A small amount of dehydration leads to a big drop in performance. • A loss of 2% in weight will affect your ability to exercise…e.g. 70kg…2% = 1.4kg 80kg…2% = 1.6kg 90kg…2% = 1.8kg

25. FLUID • Weight losses can be high during an event. • Weight losses of >3.0kg (6.6lbs) are not uncommon. • Replace 1.5litres of every 1kg lost.

26. How do fluids affect performance? • Dehydration affect your ability to think, to read the game, to make tactical decisions, to read your opponent. • Come to training hydrated. 15-20 mins before training drink 300-500mls. • Drink throughout the day, every day.

27. FLUID Always have a drink with you when you exercise. Drink little and often…..practice this now. Do not wait until you are thirsty…it’s too late then! Drink BEFORE, DURING and AFTER training,

28. FLUIDS • Avoid tea, coffee, coca-cola and alcohol before and after training. • Monitor your weight before and after training. • Drink an iso-tonic drink during any sessions lasting longer than 60 minutes.

29. CRAMPS ? • Are you a salty sweater? (Some people sweat more salt in their sweat than others and are more prone to cramps) • Wear a BLACK T-SHIRT TRAINING. Are there salt traces on the shirt? • Add a pinch of salt to your drink to prevent cramps ( This only applies to those who sweat alot of salt).

30. THE GOAL OF THE DIETITIAN • To educate the athlete on nutritional strategies to optimise the muscles ability to work . • To educate the athlete on strategies to support the Central Nervous System for skills, concentration, tactical decsions, etc…. • To enhance recovery post training/games/events. • To provide scientifically sound, and safe advice that will promote the athletes health in the long-term.

31. Eat high-carbohydrate meals and snacks Eat 3-4 hours before training. Eat or drink a snack 1-2 hours before training Eat immediately after training Eat a high carbohydrate meal less than 2 hours post training Drink little and often Drink 300-500mls 15-20mins before training. Drink before, during and after training, Use iso-tonic drinks for sessions > 1 hours. Summary

32. USEFUL WEBSITES • www.indi.ie website of the Irish Nutrition and Dietetic Institute contains useful fact sheets on sport and nutrition, written by qualified dietitians and Accredited Sports dietitians in Ireland. • www.eirpharm.ie website to check permitted vitamin and mineral brands allowed in sport.

33. Thankyou for listening!