Nutrition for Rugby Nutrition for Rugby RefereesReferees

Bronwen Greenaway BSc (Hons) MND APD

OverviewOverview

1. Healthy eating

2. Adjusting diet for the off season

3. Game day eating

Nutrition BasicsNutrition Basics

• Why is nutrition important?• Concentration, co-ordination & energy

• Immunity

• Growth

• Get the most out of training

• Recovery

• Body weight & composition

• Feel good

• Long term health!

Do carbs make you fat?Do carbs make you fat?

Why Focus on Carbohydrate?

• The preferred fuel source for the body during high intensity exercise

• Carbohydrate stores (muscle and liver glycogen) are quickly depleted during exercise

• Low stores can result in fatigue / poor performance

• Nutritious carbohydrates can assist in weight maintenance

0

50

100

150

200

250

300

350

25 65 85

% Maximal Oxygen Use

En

erg

y E

xp

en

de

d (

ca

l/kg

/min

)

Muscle Glycogen

Muscle Triglceride

Plasma FFA

Plasma Glucose

Adapted from Romijn et al. (1993)

High Intensity, Intermittent Exercise

Question?

Which food contains little or no carbohydrate?

A. Low fat yoghurt

B. Can of Sprite

C. Reduced fat cheese

D. Reduced fat ice-cream

E. One large baked potato

Answer

Which food contains little or no carbohydrate?

A. Low fat yoghurt (35g)

B. Can of Sprite (30g)

C. Reduced fat cheese (0g)

D. Reduced fat ice-cream (30g for 3 scoops)

E. One large baked potato (30g)

Question ?Question ?

Which of the following meals contains the most carbohydrate?

a) 1 T-bone steak, 4 med potatoes & green salad

b) 1/2 BBQ chook, 4 slices bread & 1 cup carrots

c) large serve chicken stir-fry & 3 cups cooked rice

d) large serve beef lasagna with green salad

AnswerAnswer

Which of the following meals contains the most carbohydrate?

a) 1 T-bone steak, 4 med potatoes and green salad

b) 1/2 BBQ chicken with 4 slices bread and 1 cup carrots

c) large serve chicken stir-fry with 3 cups cooked rice

d) large serve beef lasagna with green salad

Breads (all types)Breakfast cerealsPasta RiceFruitLow-fat milksLow-fat yoghurtsStarchy vegetables (e.g. potatoes, corn)Crackers / biscuitsBreakfast bars

Nutritious Carbohydrate Foods

Sugar Sugar confectionary (e.g. lollies)Low-fat ice-creamSoft drinksCordialsSports DrinksHoneyJamsJelly

Sugary Carbohydrate Foods

PastriesCrisps and chipsChocolatesCakesSweet biscuitsSavoury cracker biscuitsChocolate-coated muesli / health barsFull-fat milk and ice-cream

High-Fat Carbohydrate Foods

ProteinProtein• Meat, chicken, fish, seafood, dairy products,

legumes, tofu, eggs

• Usually a good source of iron, zinc

• Repairs/replaces damaged cells

• Many protein foods contain fat

• Protein can help with satiety

• For muscle building the timing is more important than the amount

FatFat

• “good fats” oily fish, nuts, seeds, avocado, canola, olive oil, margarine

• “bad fats” coconut, palm oil, fatty meat, full cream dairy products, deep fried foods, butter

• Good source of fat soluble vitamins A, D, E

• Essential for our body• Cell membranes & nerve conduction• Healthy immune system• Hormone production• and for ENERGY (very dense source)

Why Watch the Fats?Why Watch the Fats?

• Can take the place of high quality carbohydrate and protein foods

• Not the body’s preferred fuel source

• More difficult to control body fat levels when eat high fat diet

• Lead to long-term health problems

Snack ComparisonSnack Comparison

=

2 200 kJ

7 g protein

33 g fat

50 g carbohydrate

2 200 kJ

25 g protein

5 g fat

95 g carbohydrate

QuestionQuestion

Which of the following foods contains the most fat?

a) 1 (50g) packet of cholesterol free potato crisps

b) 1 (60g) Mars bar

c) jelly beans (60g)

d) 1 McDonalds Big Mac

AnswerAnswer

(a) and (d)

• Big Mac 33g

• crisps 32g

Question Question

Which of the above items in the last question contains the least fat?

a) 1 (50g) packet of cholesterol free crisps

b) 1 (60g) Mars bar

c) Jelly beans (60g)

d) 1 McDonalds Big Mac

AnswerAnswer

(c)

• jelly beans contain no fat

SausagesSausages

ChocolateChocolate

TunaTuna

FishFish

ChipsChips

Fruit & Veg?Fruit & Veg?

• Important for • Immunity• Long term health• Satiety• Antioxidants for recovery

• Recommend • 2-3 serves fruit/day• 5 serves veg/day!

QuestionQuestion

Which of the following foods provides the most calcium to the body?

a) 1 glass (250ml) regular (full fat) milk

b) 1 glass (250ml) Lite white

c) 1 bucket of broccoli

d) 1 slice (21g) of lite cheese

AnswerAnswer

(b)

• most lite milks have more calcium than the regular product

How do How do you know you know which which foods to foods to eat?eat?

AlmondsAlmonds

NUTRITION INFORMATIONServing per package: 7.5 Serving size: 20g

Per serving 20g Per 100g

ENERGY 542kJ 2710kJPROTEIN 4.4g 22.1gFAT 11.0g 55.0gCARBOHYDRATE

-total 3.6g 17.8g-sugars 0.8g 4.0g

SODIUM 52mg 260mgPOTASSIUM 146mg 730mg

Baked BeansBaked Beans

HydrationHydration• Sweating cools the body

• Sweat rates change with

• Dehydration = poor performance, concentration & co-ordination

• Thirst is not a good indicator

humidityexercise intensity/duration

temperature body sizeindividual

Hydration (cont)Hydration (cont)

• Signs of dehydration• Headache• Irritability• Poor recovery• Dark yellow urine, small volume • Heat stroke

• Weight before & after comp/training

• 1kg = 1L fluid lost = 1.5L to drink

Hydration (cont)Hydration (cont)• Good choices

• Sports drink• Water• Milk

• Poorer choices• Alcohol• Tea, coffee or cola drinks• Soft drink • Cordial• Fruit juice

Energy Balance: Adjusting for Energy Balance: Adjusting for the off-seasonthe off-season

Energy Balance: weight stableEnergy Balance: weight stable

Energy in =food

Energy out= activity

To perform at your best you also need enough protein, carbs, fluids and a well balanced diet

Weight GainWeight Gain

Energy in =food

Energy out= activity

Extra protein & carbs are needed to gain weight

Fat LossFat Loss

Energy in =food

Energy out= activity

Aim to provide enough fuel to train (carbs) plus protein to maintain muscle. Fat and sugar intake should be kept low.

Hints for controlling weightHints for controlling weight

• Delay in adjustment of appetite when exercise is reduced

• Reduce snacks (link to training)

• Reduce portion sizes

• Reduce “extras”

• Choose water as main drink

Hints for controlling weight Hints for controlling weight (cont).(cont).

• Avoid getting too hungry before eating-prevent “out of control” eating

• Eat slowly, enjoy the meal & stop before overeating

• Increase the “fillers” on your plate

• Alcohol • 1 schooner = 2 slices of bread

Better take away choicesBetter take away choices

• Subway <6g fat 6” sub, average all

• Sushi

• Salad rolls

• Kebab (ask for less meat and cheese)

• Stir-fry noodles with veggies

Takeaway ChoicesTakeaway Choices

Whopper Double Beef with Cheese & Mayo, plus regular fries &regular coke84g fat6605kJ

© Food Pics 2005 www.foodpics.com.au

Takeaway ChoicesTakeaway Choices

Subway 6” Meatball1970kJ23g fat47g carbs

© Food Pics 2005 www.foodpics.com.au

Takeaway ChoicesTakeaway Choices

Subway 6” Beef & Salad1180kJ4.5g fat47g carbs

© Food Pics 2005 www.foodpics.com.au

Competition EatingCompetition Eating

• 24hrs before • extra carbohydrate

• plenty of fluid

• Last meal 3-4 hours before game

• Light snack 1-2 hours before

Pre-game eatingPre-game eating

• Gastric emptying

BLOOD

STOMACH

SMALL INTESTINE

Quick

• low fibre carbohydrate eg white bread, lollies, sports drink, rice, breakfast cereal

Slower• Protein • Fat• High fibre carbohydrate

During & RecoveryDuring & Recovery• During the match:

• top up fluids • Some sports drinks in place of water may delay

fatigue and aid alertness

• Recovery• Muscles replace glycogen fastest straight after

exercise • To protect muscle mass include some protein as

well after hard sessions, weight training and games

• hydration

Question Question

• During exercise, sports drinks (eg. Gatorade) are better than water because…

a) they encourage athletes to drink more

b) they replace carbs and electrolytes (salts)

c) they hydrate the body faster than water

d) all of the above

AnswerAnswer

• (d)• sports drinks have many advantages over

water during exercise

QuestionQuestion

• It is important to consume foods and fluids with carbohydrate immediately after exercise as this…..

a) promotes faster storage of glycogen in muscle

b) can help with muscle growth

c) is well known to aid the healing of soft tissue injuries

d) a and b only

e) a, b and c

AnswerAnswer

• (d)• muscle glycogen and rehydration

QuestionQuestion

Excessive consumption of alcohol after exercise is not recommended as…

a) alcohol has a dehydration effect

b) alcohol slows down the restoration of glycogen

c) alcohol makes soft tissue injuries worse

d) alcohol depletes the body of vitamins and minerals

e) all of the above

AnswerAnswer

(e)

• avoid or limit post exercise alcohol consumption

Good ResourcesGood Resources• Recipe books

• Survival for the fittest

• Survival from the fittest

• Survival around the world

• Websites• AIS nutrition www.ais.org.au/nutrition/

• SDA www.sportsdietitians.com

Any Questions?Any Questions?