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Diet and Hydration. Some facts figures and ideas for the future!!. Protein will make me massive!. Do athletes need to eat more protein than non-athletes? Can you eat too much protein? What happens if you do not eat enough protein? Where can it be found? Firstly What is protein?.
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Diet and Hydration Some facts figures and ideas for the future!!
Protein will make me massive! • Do athletes need to eat more protein than non-athletes? • Can you eat too much protein? • What happens if you do not eat enough protein? • Where can it be found? • Firstly What is protein?
Present in animals and plants. • 20 different types of amino acids (building blocks of protein) 8 of which must be consumed! • Protein from animals contain all 20 amino acids.
Food Quiz • I eat 3 meals a day with no more than 4 hours between meals. • I eat 5 portions of either rice, noodles, bread or potatoes per day. • I usually eat 2 pieces of fruit daily. • I usually eat at least 2 lots of vegetables daily. • I usually eat 2 servings of meat or meat alternatives daily.
I eat fried food no more than once a week. • I use non or barely any butter/margarine. • I use low fat milk or dairy products. • I eat high calorie snacks no more than twice a week. • I eat fast food no more than once a week. • I eat meat at least 3 times a week. • I drink 2 litres of water daily when not exercising.
I drink when I am thirsty and when I’m not thirsty. • I do not eat sweets more than twice per week.
How did you do? • 13-15, excellent. • 11-13, room for improvement. • 9-12, you just made it. • Less than 9, you need to consider how you are affecting your performance through poor diet.
Most people eat more than enough protein!!!! • You only need 1.2 – 2 g/kg body weight per day. • You must combine with balanced diet and energy intake. • Over 4g/kg body weight per day can cause heart disease! • Calculate.
Daily food consumption for balanced diet (% of daily total caloric intake) • Carbohydrate 50-60% • Protein 10-15% • Fat less than 30% (2/3 unsaturated; 1/3 saturated)
Carbohydrates • This is the most important energy source. • Adequate intake preserves protein stores in muscle tissue. • Inadequate amounts of carbohydrate intake before competition may reduce performance. • Basic rule of thumb, eat more carbohydrate the closer you get to match.
Post match • Lots of carbohydrates and protein as soon as possible. • How much weight have you lost?
Hydration • A well hydrated performer always functions at a higher level than a dehydrated performer. • Thirst is not a good measure of hydration!! • 5% dehydration results in 30% loss in performance. • Water + sports drink help water to be absorbed. • Injuries?