Performance food for Athletics

Rebecca Hay Accredited Sports Dietitian & Accredited Practising Dietitian

Discussion Points

• Quiz

• Day to day eating

• What should meals look like

• Lunch

• Eating around training

– Before, during and after

• Hydration

• Competition

• Supplements

Sugar is bad for the body

Sugar-containing foods can add needed energy to a athlete’s diet for fuel and recovery.

However

Pure sugar is a carbohydrate containing no other nutrients

Many foods have hidden sugars which increase the kilojoule value.

I can eat as much fruit as I like

Fruit is a fabulous food group with lots of important vitamins and minerals. It should definitely be included as part of a

healthy, well balanced diet.

However,

Fruit contains natural sugars (the good kind!), which adds up across the course of the day! Too much fruit may also limit

variety from other food groups!

Carbohydrates (e.g. bread, rice, pasta) should be avoided after 4pm as they promote weight gain

Carbohydrates are low in energy compared to fat

Excess energy intake and fat intake, not carbohydrate intake, will be more likely to lead to weight gain.

Carbohydrate is the best fuel for exercising muscles.

When you add carbohydrate think about what else is added to it and look for nutritious sources.

In order to build more muscle, it is necessary to eat lots of protein

The body can only produce a certain amount of muscle each day

However

Protein is an important part of a diet for bulking up and it is the building blocks of muscle.

The focus should be on a well balanced diet that includes good amounts of carbohydrate and protein, to support muscle growth.

Sports drinks are just a con and should always be avoided

Sports drinks are designed for sportspeople and athletes who sweat – they

replace electrolytes, carbohydrates and fluid to help with recovery

However

They are not suitable for inactive people, or as a drink choice on non-training days

Skipping meals will help me stay lean

The body’s main fuel comes from the food we eat! Without food, we are unlikely to have the energy we need to train and perform like we

want to.

A good way to think of your metabolism, is like a burning flame. In order to keep burning fuel and to keep our body composition

consistent, we must keep ‘feeding’ our metabolism!

• Energy

• Growth

• Concentration

• Immune system, health

• For sports performance – energy, recovery.

Why do we eat?

Guide to Healthy Eating

Eating for athletes….

Guidelines are great… BUT… What about athletes?

• General healthy eating principles are the same.• BUT… food becomes more functional• Meeting your energy needs around training before

when• What nutrients do you think become more

important when you are training regularly?

Important nutrients….

There are nutrients in food, which can be “burnt” to

provide energy.

– Carbohydrates: Like bread, pasta, rice and lollies

– Fat: Like avocado, nuts, cakes, chocolate

– Protein: Like meat, eggs, fish, nuts.

– Iron: transport oxygen to muscles

– Calcium: for strong bones

When we exercise, the body likes to use carbohydrates

most for energy! Why is this?

Carbohydrates (CHO)

• CHO are the body’s preferred energy source (even in the brain)!

• When we exercise, we use up our carbohydrate stores -->

– We need to eat these before training

– We need to replace these afterwards to keep performing well!

• Good carbohydrate intake = increased energy levels!

• Low carbohydrate intake = increased feelings of fatigue

Protein

• Important for growth and development tasks:

• Building lean muscle as a response to training

• Repair, recovery and rebuilding of muscle tissue

• Immune system development

• These are the lego pieces that make up our bodyAnimal sources Plant sources

Lean meat (chicken, beef, lamb) Tofu

Fish Nuts

Eggs Seeds

Milk and other dairy Beans

Fat

• Fat has many important functions:

– Energy source for cells (though not the first choice for energy)

– Keeps us warm

– Protects our organs

– Helps with the digestion of some vitamins

Good fats Not so good fats

Avocado Fried foods

Nuts and seeds High fat meats (e.g. chicken skin)

Olive and canola oil Cakes and pastries

Fish Take away foods

Some rules from Michael Polans 2010 novel Food Rules:

No. 19: “If it’s a plant, eat it. If it was made in a plant, don’t.”

No. 20: “It’s not food if it arrived through the window of your

car.”

No 36: “Don’t eat breakfast cereals that change the color of

your milk.”

Sensible Eating

Carbohydrate rich food

PLANT: salad/non-starchy vegetables or fruit if a breakfast meal

Protein rich food

What is in your lunchbox ?

Variety of foods

Low fat options

Enough food for frequent meals and snacks

Water to drink

Consider good hygiene

Wholegrain/complex carbohydrates

• Eating before training – depends on the focus and the

intensity of the training session.

• Higher intensity training uses more carbohydrate so

ensuring pre training and post training meals include

some carbohydrate foods.

• Timing depends on individual comfort.

• ~45-60min pre training

• Ideally <2hours after training.

Around training

During Training

Recovery

• Both carbohydrate and protein are needed after training.

• Snacks: Yoghurt and fruit, vita-weets and cheese/jam/nut

butter, muesli bar and fruit, sandwich with jam

• Meals: rice with salad and tuna, wraps of sandwiches with

chicken and salad, Potato salad with egg and lettuce,

breakfast cereal with milk and fruit,

• Always include a drink of water (or milk) to ensure you are

well hydrated

• Not too much fat or fibre at your pre -training meal to keep

your stomach comfortable.

Food for recovery….

Fluid

• Why do we sweat when we exercise?

• To cool the body!

• Fluid requirements will vary between different athletes.

• We loose fluid all day – breathing, sweating, waste products.

• In hot conditions, you are more likely to lose more fluid/sweat.

• During the day at school aim to drink until you don’t feel thirsty anymore

• Water should be your drink of choice!

Dehydration – feelings...

Dehydration – visual cues

Your urine should be pale yellow!

Competition Days

• All snacks and meals should have been tested in training, well before your most important competitions. – Test this at afternoon and weekend training sessions, school

carnivals, little athletics…..at you less important competitions.

• Your pre-event meal should be somewhere between 2-4 hours before your first event.

• You will need to test this to work out what is most comfortable for you.

• How do you like to feel before your event?

• What else can effect you on the day of an important event?

• Nerves……

WHAT TO CHOOSE ?

• How do you like to feel the morning of an important event?• Full of energy but not full in the stomach.• Happy, relaxed.• Confident

• Stomach comfort is an important consideration, so food choices recommended are:• Lower in fat• Lower in fibre

WHY?

What food to choose?

• Aim for a good meal the night before and the morning of competition.

• NO NEED TO “CARBOHYDRATE LOAD”, BUT make sure there is a carbohydrate containing food on your plate.

• A meal 2-4 hours before your first event is idealRice dish with a tomato based sauce, large bowl of oats with a banana and milk.

• A light carbohydrate containing snack, 1-2 hours before your first event, can serve to ‘top-up’ fuel levels.

e.g. English muffin with honey, fruit and yoghurt, fruit smoothie, pikeet with jam

• Your fluid intake should remain constant throughout the day.• Make sure you are hydrated.

Nervous Stomach?

• liquid meal options (e.g. a smoothie) may work better.

• You might need a little longer to digest your meal on competition days.

• You will only know if you test it……

Do I need supplements?

Sports Supplement Policy AIS

Group A

Group A supplements have been separated into three sub-groups (sports foods, medical supplements and performance supplements) to note the different focus of their actions and the different provision models that should be involved in their use.

Supported for use in specific situations in sport using evidence-based protocols.

Use within supplement programs:

• Provided or permitted for use by some athletes according to best practice protocols.

http://www.ausport.gov.au/ais/nutrition/supplements/classification

Sports Supplement Policy AIS

Sports foods:

Specialised products used to provide a practical source of nutrients when it is impractical to consume everyday foods.

• Sports drink

• Sports gel

• Sports confectionery

• Liquid meal replacement

• Sports Bar

• Electrolyte replacement

• Whey protein

http://www.ausport.gov.au/ais/nutrition/supplements/classification

Sports Supplement Policy AIS

Medical supplements:

Used to treat clinical issues, including diagnosed nutrient deficiencies. Requires individual dispensing and supervision by appropriate sports medicine/science practitioner.

• Iron supplement

• Calcium supplement

• Multivitamin or mineral supplement

• Vitamin D

• Probiotics (gut/immune)

http://www.ausport.gov.au/ais/nutrition/supplements/classification

Sports Supplement Policy AIS

Performance supplements :

NOT FOR USE IN ADOLESCENT ATHLETES

Caffeine, B-alanine, Bicarbonate, Beetroot juice (Nitrates), Creatine

• Used to directly contribute to optimal performance.

• Should be used in individualised protocols under the direction of an appropriate sports medicine/science practitioner. While there may be a general evidence base for these products, additional research may often be required to fine-tune protocols for individualised and event-specific use.http://www.ausport.gov.au/ais/nutrition/supplements/classification

Thank you.

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