A Guide to Nutrition and Sport

The right ‘fuel’, food and drink, can help you perform at your best. Eating well can support recovery and training, limit injury and help prepare for competition.

Whether you’re an able bodied or a wheelchair athlete this booklet will give you some great basic tips on nutrition for sport as well as the low down on how and why it’s good to add low-fat milk and dairy foods into your eating plan.

It is not a substitute for individual advice from a qualified sports dietitian or nutritionist, but will give you some practical information to get started along the road to good sports nutrition practices.

How fast would a sports car go with the wrong fuel or an empty tank?

All successful athletes know that good nutrition is essential for a great performance. That’s because they know that consuming the right foods and drinks at the right times will provide their bodies with the energy and nutrients they need to perform well during training and in competition. In the long term, good nutrition also helps keep their bodies healthy.

Why good nutrition can help you with your sport

So, if you want to progress in your sport it’s important to eat a well balanced diet and get enough fluids. This means planning what you eat and drink before, during and after training and competition.

Maximise your talent:

TRAIN WELL EAT WELL HYDRATE WELL SLEEP WELL

You have to give yourself every advantage possible, and that includes looking after yourself nutritionally.

Tom FarquharsonJunior Wimbledon Doubles Champion

General eating advice for a well balanced diet still applies in sports nutrition, but it may require a slight adjustment in the amount, type or timing of food intake. And remember never try anything new on the day of competition.

What is a balanced diet?Your diet should be as varied as possible and be made up of a selection of foods from each of the five main food groups:

Bread, rice, potatoes, yam, sweet potato, pasta and other starchy foodsThe main energy provider for your working muscle and your brain!

Fruits and vegetablesGreat sources of vitamins and minerals to help keep you healthy. Aim for 5 portions each day and think variety and colour. 1 portion is 2 small fruits or 1 medium fruit or 1 tbsp dried fruit or 3 tbsp vegetables.

Milk and dairy foods such as yogurt and cheeseFor protein, calcium, vitamin B12 and more...

Meat, fish, eggs, beans and other non-dairy sources of proteinProvides protein for muscle growth and repair. Choose lean versions of meat and poultry.

Foods and drinks that are high in fat and sugarAvoid too many high fat foods like cakes, fried and fast foods. Try eating some ‘good’ fats like oily fish, olive oil and nuts.

Remember to drink enough fluid during the day. This is especially important when training and competing.

Make sure your food is balanced. I like to see lots of colours on my plate. LEAH KING

British Fencing Junior

GET THE BASICS RIGHT Start with a healthy diet

Nutrition is important to me otherwise I won’t be able to train properly. I won’t have the right energy level.

You need to be a healthy weight and eat a balanced diet to make sure you have all the necessary nutrients. The right nutrition is essential to dance well.beth Tweddle

3 x World Champion Gymnast and Olympian

Laurretta SUMMERSCALESArtist of the English National Ballet

I need to ensure my body has the correct fuel to cope with the physical demands of training.

You can really tell the difference if you don’t eat well before a game or training session in how you perform.•Startfullyfuelledwithamealorsnackcontainingsome

carbohydrate.

•Startwellhydrated.

•POWER FACT: Carbohydrates are the most effective fuel for muscle (and brain!) and are stored as glycogen.

JUDITH HAMER GB Wheelchair Basketball player

Liam PhillipsBMX Racer and Olympian

THE STARTING LINEWhat should I eat before I train or compete?

Your pre-training or pre-competition meals should be carbohydrate-based with some protein and only a small amount of fat. For example.

Meal suggestions: You could try a lean beef and vegetable stir-fry with boiled rice or noodles, a tuna or turkey salad sandwich and fruit and yogurt, or pasta with a tomato and bean sauce.

All meals should contain some fruit and/or vegetables and don’t forgetto drink; low-fat milk and water are good options.

Carbohydrate

Protein

Carbohydrate

Protein

Carbohydrate

Protein

Cereal, fresh or dried fruit, toast, porridge

Low-fat milk, yogurt, poached or boiled eggs

Combine both in a fruit smoothie!

Jacket potato, sweet potato, wholegrain bread

Lean meat, tuna, beans, low-fat cheese

Add some green leafy veg or salad!

Pasta, rice, noodles, quinoa

Chicken, fish

Add some colourful veg like red pepper, carrot, sweetcorn, broccoli!

BREAKFAST

LUNCH

DINNER

I usually have toast or cereal for breakfast, a main meal like chilli or chicken and rice for lunch and a lighter meal for dinner.

beth Tweddle3 x World Champion Gymnast and Olympian

Tom FarquharsonJunior Wimbledon Doubles Champion

On the day of training or competitionitself, you should eat a carbohydrate-rich meal 2-4 hours and a snack ora milk-based drink 30-60 minutes before exercise to provide you with energy to perform at your session.

Allow this time for your body to digest the food otherwise you may get stomach cramps or feel uncomfortable.

Snack Examples 30-60 minutes before training or competing

•Milkshake/smoothie/yogurt

•Fresh/driedfruit Bananas are an especially good source of carbohydrate

•Cerealbars

•Ricecakes

•Fruitloaforfruitbuns, scones, scotch pancakes

•Driedfruitandnutmixes.

When competing I might slightly increase my carbohydrate intake to keep my energy level up.

Practice a fluid strategy in training so you can use it in competition

In most cases, water is sufficient for training and competition sessions up to an hour. If you are training or competing for longer sessions and/or in hot conditions, drinks which contain some sodium and other mineral salts, which you lose in sweat, may be required. These include sports drinks or you can even use diluted squash or fruit juice and add a pinch of salt to provide the sodium.

What about during sport?

Billy Bridge GB Wheelchair Basketball player

In training you’ll see me with a glass of milk. I also have a lot of water, juice, good quality protein and carbohydrates. I eat healthily for a teenager to be honest!

Whatever your sport, if you are exercising or competing for more than thirty minutes then it’s important to drink some fluid to prevent dehydration.

How long is your match or race? If you play a sport that goes on for a long time then refuelling and having extra fluid during the game will be important. If you’re a 100m sprinter then your time on track will be so quick that it won’t help you to stop half way and have a drink! However what you eat and drink before and after sports and between heats will be vital in helping you perform.

Liam PhillipsBMX Racer and Olympian

Refuelling and rehydrating During sport

Do you play football or rugby?

Over 80 minutes in rugby and 90 minutes of a football match, muscle glycogen stores will become depleted and sweat rates can be high so your half time break can be crucial to replace losses, and to refuel and to rehydrate. Isotonic drinks can provide fluid and carbohydrate. Players should be careful to ensure any snacks eaten at this time are small and easily digested to avoid any stomach problems.

ARE YOU A BMX RACER? In BMX racing, the individual races are so short that the actual amount of energy used per race is quite small. However because of the warm up and motos (qualifying races), the rider needs to keep energy levelstopped up by snacking, for example on bananas.

ARE YOU A Tennis Star?

In tennis, to combat energy and fluid losses during a match a player will need a readily available supply of easily digested carbohydrate, along with fluids and electrolytes. Match practice therefore involves making sure the tennis player drinks sports drinks and water every time they change end of the court, as well as having quick energy “boost” snacks available.

After a hard training session or competition are you feeling a little worn out?

Do you have to train or compete again the next day? You need to recover.Sports nutrition doesn’t stop just because training has finished or your competition has ended. You need to have a good strategy for recovery.

That’s because your body will need to:

• Replenishtheenergy(carbohydrate)stores it has used up

•Repairandregeneratemuscleproteins

•Haveagoodmixofvitamins,minerals and antioxidants

•Replacethefluidsandelectrolytes(electrolytes are mineral salts like sodium and potassium) that have been lost through sweating.

The earlier you can begin to refuel and rehydrate your body by eating and drinking the better. How much food you will need will depend on the intensity of your sport. Make sure you have some protein for repair as well as carbohydrates to replenish energy stores.Its vital when you’re

young and active that you consume enough for your body to recover. Liam Phillips

BMX Racer and Olympian

AFTER SPORTA FOCUS ON RECOVERY

Try some of these recovery food and drinks to help you be ready for your next bout of training or competition:

•Low-fatmilkplusfruitand a cereal bar

•Low-fatmilkshakeor smoothie

•Sandwichorbagelwithleanmeat/chicken/egg/fish/ low-fat cheese

•Low-fatyogurtwithfruite.g.a banana or dried fruit

•Cerealandlow-fatmilk.

A good diet can help give your body everything it needs to recover and repair after training.

JADE JONESWorld Junior Champion Wheelchair Racer

Replacing fluids and mineral salts lost though sweating when training and competing should be part of every sportsperson’s diet – young and not so young alike!

LEAH KINGBritish Fencing Junior

Remember – low-fat milk is a good option as a drink after sport because it naturally contains some of the mineral salts you will have lost when sweating as well as being a source of protein and providing some carbohydrate.

AFTER SPORTA FOCUS ON REHYDRATION

With rehydration the aim is to replace 150% of the fluid you’ve lost in sweat. Here is a quick way to find out your sweat loss.

Weigh yourself before and after you do an hour of training. You should have completed at least an hour of training to do this. Make sure you are wearing light clothing, are in your bare feet and have towel dried. You should record your weight in kilograms (kg).

Make a note of the amount of any liquid you consumed while you were exercising. Make sure you note this in litres.

To convert this value to a sweat rate per hour, divide by the training time in minutes and multiply by 60.

Calculation

_

+

=

Body weight before training (kg)

Body weight after training (kg)

Fluid consumed during training (litres)

Sweat loss (litres)

I drink a lot of water to stay hydrated.

AFTER TRAININGHOW MUCH SHOULD I DRINK?

Milk contains a unique blend of high quality proteins, carbohydrate and a range of vitamins and minerals all of which are beneficial for your body, like vitamins B2 and B12, calcium, potassium and phosphorus. This is what these nutrients do for you:

•Vitamin B12 helps to make red blood cells which carry oxygen around your body.

•Calcium, protein and potassium are all important nutrients that help with muscle function.

•Calcium, protein and phosphorus all play their part towards healthy bone growth and maintenance.

•Vitamins B2 and B12, calcium, iodine and phosphorus all do their bit to help you process energy more efficiently.

How do you like your low-fat milk – plain, in a milkshake or in a smoothie?

Try these ingredients in a blender or liquidiser - or do it your way!

•Frozenberries,milk,yogurt,oats–add honey if you want it sweeter.

•Banana,peanutbutter,milk– add ice if you want it colder.

MILKWHAT’S IN IT FOR YOU?

RAJAN RAIBritish Fencing Cadet

I start and finish my day with a glass of milk. Its great from a nutritional and recovery point of view.

I drink milk everyday – I particularly love it in milkshakes. You need to be aware of what nutrients your body needs – like calcium in milk – it helps your bones and that is essential for training.

JUDITH HAMER GB Wheelchair Basketball player

Nutrition is important for delivering top quality training and competition for all athletes. For disabled athletes, you will find that following the principles of good nutrition, as given in this guide, can help your performance, but there are a few additional key points you might like to consider.

The energy expenditure of disabled athletes can be different to their non-disabled counterparts. For example, using a wheelchair in everyday life is a very efficient form of transport and uses less energy than walking, but walking with crutches can use more energy. It is important to consider portion sizes especially when eating with the rest of the family or friends, and you are looking to maintain the right healthy weight.

Hydration is very important for all athletes - but those with Spinal Cord Injuries (SCI) & cerebral palsy may be more sensitive to dehydration and should monitor hydration carefully. In addition, amputees have less body/skin surface available to lose heat and may need to sweat more to make up for this. Check the colour of your urine - it should be pale and straw like.

When you are tired, try looking for quick recipes like stir fries and pasta dishes, cook in batches and freeze portions to reheat when you need a quick meal or don’t have the energy to cook. For speed and ease, chop veg in a food processor. Remember, it is best to refuel as quickly as possible after training or competition, and preparing the ‘fuel’ before you exercise is a great option.

And, factor in the practicalities of your sport for managing refuelling and hydration. In sports like wheelchair tennis, athletes may have to tape rackets to their hands so getting into bottles and wrappers can be difficult. In wheelchair racing the gloves can be cumbersome, and so athletes will have a container attached to the wheelchair with a drinking tube attached. If you have difficulty in accessing food and drink quickly, make sure your food is prepared and waiting in easily opened containers. This can help save you time during competition when you need to get access to your food so that you can refuel and continue to perform at your best.

Additional information for disability sport

If you have any particular dietary requirements or medical concerns you should consult your GP or a registered sports dietitian or sports nutritionist* for further advice.

*To find a Registered Sports Dietitian or Sport and Exercise Nutritionist visit the Sport and Exercise Nutrition Register website www.senr.org.uk.

GYMNASTICSBritish Gymnastics website www.british-gymnastics.org has a club locator that will help you find somewhere in your local area to get involved.

BMX RACINGFor your local club, check British Cycling’s Go Ride website www.britishcycling.org.uk/go-ride.

BALLET OR DANCELook at The Council for Dance Education and Training website for dance schools and teachers www.cdet.org.uk.

WHEELCHAIR BASKETBALLThe British Wheelchair Basketball website www.gbwba.org.uk has details for anyone who wants to get involved in wheelchair basketball.

WHEELCHAIR ATHLETICSTry your local athletics club www.uka.org.uk and people there will be able to point you in the right direction.

TENNISTo find out what clubs are nearest to you contact the Lawn TennisAssociation www.lta.org.uk and they will give you the information you need to get started.

FENCINGYou can go to the British Fencing website www.britishfencing.com to get help finding a club close to you.

Getting involved...

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For free copies of the Dairy Council's publications visit www.milk.co.ukFor details on information sources please contact The Dairy Council.

Last reviewed: 01/03/2013 Next review due: 01/03/2016

More informationIf you’d like more information on sports nutrition have a listen to a renowned sports nutritionist give you some practical tips on our Milk it for all it’s worth site at http://www.milkitforallitsworth.co.uk/#/gallery While you’re there, why not watch some street dancers telling us how they Milk it, or watch our Magic Furball videos for words of ‘wisdom’ or the weirdest version of the Robot you’ll ever see!. Or why not join us on our social media sites for great competitions, exclusive content and the latest campaign and sports news. We’ll also be speaking to some seriously ace sports stars, offering you top tips on how you can ‘milk’ life to the max and much more.

Whatever you do remember to Milk it for all it’s worth and stay fit, healthy and performing at your best with good nutrition.

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