Nutrition for Health and Performance

Nutrition for Health and Performance Mark Watsford Human Movement Department University of Technology, Sydney

ENERGY WARNING: Extremely complex mathematical formula coming up… ENERGYintake = ENERGYexpended “Energy balance” Intake > expenditure = weight gain Intake < 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

FOOD GUIDE - A HEALTHY DIET 1. Carbohydrate 50-65% 2. Fat <30% 3. Protein 10-15% 4. Alcohol <5%

ATHLETE DIET 1. Carbohydrate 60-70% 55% 2. Fat <25% <30% 3. Protein 10-15% 15-20% 4. Alcohol <2% <2% Non-Endurance Endurance

Why are CHO’s so important for team sports? • Fuel source • CNS/brain function

Energy systems • ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec) • Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min) • 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

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

Nutrition for Health and Performance