Diet and Sport

ByDiana Walsh

DietitianBSc. (Human Nutrition & Dietetics),MINDI.

“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.

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.

Carbohydrates and Performance

START FULLY FUELLED

Who will be there at the finish?

CARBOHYDRATES

• Potatoes• Rice• Pasta• Bread• Cereal• Noodles• Fruit• Dried fruit

• Sugar• Jam• Minerals• Jelly• Yoghurts• Cereal Bars• Biscuits

CARBOHYDRATE REQUIRMENTS

( SNIG,INDI)

SITUATION RECOMMENDED

CARBOHYDRATE INTAKE

Light Activity

(3-5 hours per week)

4-5g/kg /day

Less than 60 – 90 mins per day ( out of season training)

5-7g/kg/day

90-120 mins per day 7-10g/kg/day

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.

Analysis of diet of Athlete ‘A’ Est

Intake

% Rec

%

Intake per Kilo

Rec

Intake /kilo

Energy

2550-2670

30kcal/kg

30-35

kcal/kg

Carb 271g 41% 60-70 3g/kg 5-7g/kg

Protein

133g 20% 12-15 1.5g/kg

1.2-1.4g/kg

Fat 117g 39% 25-30

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.

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.

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

ESTIMATED PROTEINREQUIRMENTS

Burke & Deakin,2006Sedentary 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.

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

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.

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

Est

Intake

% Rec

%

Intake per Kilo

Rec

Intake /kilo

Energy

2932 42 45-50

Carb 372-432g/d

51% 60-70 5-6g/kg

7-8g/kg

Protein

163 21% 12-15 2-2.5g/kg

2.0g/kg

Fat 88g 27% 25-30

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..

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.

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.

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!!

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.

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.

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

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

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.

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.

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,

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.

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).

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.

Summary

• 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.

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.

Thankyou for listening!