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The Derby Tiger
• Trains 2 times a week• 2 hours of football a week– That’s pretty good– Need correct food and nutrition to support this
How to be better
• The right foods and right preparation will make your body better at performing well– A little extra advantage, could be difference in a
close game or to keep spot in the team– It will keep you healthier – you can have a
healthier, longer life
Nutrition
• 3 Types of food• Carbs (carbohydrates) – Energy for game• Protein – Muscle building and repair• Fats – Slow burn energy• All are different fuels you need to make the
organs and parts of your body to work
Carbohydrates• Body has only very limited stores, however it
can be accessed and used very quickly– Glycogen– High Intensity, short duration– Almost enough for 2 hours hard exercise– Performance drops as you run out
Carbohydrates (glycogen)• You need maximal stores in liver and muscle
before the game• Need to replenish ASAP post game• Also provides some protection infections– Important as serious sport stresses body
• 10g carb per kg per day for maximal stores – if you are using it (otherwise get fat)
50g Carbohydrate options• 2 Sports gels• 2 Slices of toast with jam / honey• 100g pasta• 130g rice• Baked potato with salsa• 2 pancakes with syrup• 2 muesli bars• Large Muffin• Bowl cereal
Protein
• Protein– Not really a fuel in AFL– Repair and build muscle tissue– Essential due to damage from the game and to
make muscles get bigger• Meat, (dairy)
10g Protien options• 40g lean beef, pork, chicken and lamb– Get better quality meat more protein less fat
• 50g tuna and cooked fish• 300ml milk• 2 eggs• 30g cheese• 4 slices bread• 120g tofu• 200g beans
Fats
• Fats – Good fuel but too slow for the body to make use of in a game of AFL
• Excess fat interferes with body’s ability to store and use carbohydrates and protien
• You get enough fats in your diet without trying to find more
1-2 days pre game
• 1 – 2 days before – Focus on carbs– Helps increase body stores– If you are fit (endurance training) and you eat lots
of carbs, your muscles will learn to store more carbs than a normal person
• Plenty of water, no alcohol
Game day
• 2-3 hours before minimum – Carbohydrate based mean that you enjoy and helps you to relax along with plenty of water– ’Carb loading’ pre game– Not in 30min prior
• Always plenty of water in hot weather
During the game – Fluids!• Why – maintain blood volume & keep cool• Can lose up to 3L fluid per game in sweat
especially for the bigger guys• Half a bottle every quarter– Energy drink after the first quarter– You need carbohydrates / electrolytes back
• You need to eat something if exercising more than 1 hour (so at half and 3/4 time)– Oranges, bananas, lolly snakes are good way to get
some carbs back
Recovery Nutrition
• The hour after solid training and game is as important as the week leading up to it
• Eat within 1st hour after game and training– Even if you don’t feel like it– Highest rates of gycogen synthesis (carbs)– Fastest time for anabolic muscle repair
• The next day possible but less efficient
Suggestions for recovery snack
• Combination carbohydrates and protien– 300ml milkshake or smoothie– Large bowl Breakfast cerial with milk– Can of baked beans 2 slices toast– 2 crumpets, peanut butter and glass milk– Bowel Fruit salad with 200ml yogurt– Large baked potato, cheese and milk– Sandwich and banana
Recovery fluids
• Plenty of fluids – remember you lose liters– You will end the game in a fluid deficit– If not corrected it will impair next performance
• No alcohol 4 hours post game and exercise • Need to also replace electrolytes from sweat– Post session alternate water and energy drinks– Aim for 1-2 litres– When urine is clear you are on track
During the week
• Early in the week – protein 2 to 3 serves day– Exercise breaks down muscle tissue needs to be
replaced– Meats and fish most efficient sources– Also Milk, yogurt, cheese, eggs– Large quantities pasta, beans, tofu for vegitarians
• Minimum – Fats– You’ll get enough whatever you eat– “Sometimes” foods
What else
• Vitamins & Minerals– Many, many different vitamins and minerals all are
crucial for specific functions– Example – Vitamin A in some vegetables to help
you see in the dark• Important to keep healthy– Important if you want to perform your best
• Balanced diet– Eat a little of lots of different things
Alcohol
• Alcohol– Dehydrates, minimal energy content – Not in 24 hour prior– Not the first 4 hours after a game – interferes with
carb and protein reloading (grand final excepted)– Not in a binge or if injured– Ideally given finals you’d stay off it– It takes the body 3-4 days to recover from a binge– It’s a poison and takes body a while to deal with it
Caffeine
• Caffeine– OK if not too much– Too much increase anxiety, heat production and
basal metabolic rate– Keep to a minimum 6 hours before game or
training for most efficient use of fuel stores
Supplements
• Not a magic fix• For you guys – healthy lifestyle and diet will be
most beneficial• Most supplements not harmful• If have something you are taking and want
advice, or if you want to learn more, visit me in DAHS