Karen Reid

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Surrey Schools Nutrition Charter for Athletic
Performance

• Karen Reid
• Accredited Sports Dietitian

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Why Nutrition helps Athletes Perform

• Energy
• Recovery
• Hydration
• Weight control
• Illness and Injury
• Growth and Development

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Surrey Schools 10 Point Nutrition Charter

• Make 10 dietary changes that will really benefit
  your health and athletic performance!

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Goal 1

• Eat a healthy carbohydrate based breakfast for
  energy every day

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Goal 2

• Pre-hydrate before exercise by drinking 500mls
  fluid 30 minutes before training/competitions

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Goal 3
Stay well hydrated during training by consuming a
1 litre bottle of water, diluted squash or sports
drink.

• Home-made
• 100-250 mls fruit squash (not sugar-free) (Aim
  7-8 CHO in solution)
• Make up to 1 litre with water
• Pinch salt (1/4 tsp)
• OR
• 1/2 litre fruit juice
• 1/2 litre water
• pinch salt (1/4 tsp)
• OR
• 70 g glucose powder
• Pinch salt (1/4 tsp)
• Sugarfree squash to taste
• Make up to 1 litre with water

• Commercial
• Lucozade Sport
• Gatorade
• Powerade
• GO
• Boots isotonic sports drink
• Tesco Sports isotonic drink
• Red Card
• MS Quench

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Goal4
Ensure good recovery after training by having a
suitable recovery snack or drink within 30
minutes
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Goal 5
Use compact carbs such as jelly babies, jaffa
cakes, mini pancakes etc. before and during
competition to increase energy reserves
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Goal 6
Maintain good energy (muscle glycogen reserves)
by including a starchy carbohydrate food at each
meal
10
Goal 7
Ensure a good intake of antioxidant vitamins by
eating 3 portions of fresh fruit and 2 servings
of salad or veggies each day
Performance Food Fruity wraps make a great energy
snack 75gms carbs each
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Goal 8

• Maintain good iron status by eating lean red meat
  at least 1x week, and including eggs, green
  veggies and fortified breakfast cereals in your
  diet

Performance Food Lean Burgers 38gm protein 65gm
carbs Less than 5 fat Excellent source of iron
Performance Food Pizza Omelette
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Goal 9

• Include oily fish e.g. salmon, tuna, mackerel or
  sardines at least 2 x week for healthy omega 3
  fatty acids

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Goal 10

• Control body fat levels by swapping high fat
  snacks to lower fat options

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Performance Food Booklets5.00
eachwww.performancefood.co.uk
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Performancefood.co.uk membership features...
Price   40.00(Excluding VAT at 17.5)
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Meals and Menus
Lean burgers 38gm protein 65gm carbs Less than 5
fat Excellent source of iron
Fruity wraps make a great energy snack 75gms
carbs each
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Performance Food protein Recovery Shake

• Add 50gm skimmed milk powder to 1 pint skimmed
  milk to double the protein
• Use milk shake flavour for extra carbs
• Provides 99gms carbs, and 35gms protein for
  around 80p

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Recovery snacksHow much is your carbohydrate
costing?
Energy bars typically provide between 28-54gms
carbohydrate and cost from 85p - 1.50p per
bar Fat content ranged from 0.9 - 6.0gm per bar
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Recovery Snacks providing carbohydrate
50gm carbs for 36p
50gm carbs for 40p
46gm carbs for 20p
50gm carbs for 80p
50gm carbs for 56p
50gm carbs for 10p
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Thank you for your interest!
FOR MORE INFO...
Fact sheets Booklets Meal and snack
ideas Membership benefits
Visit us at www.performancefood.co.uk
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10 Point Nutrition Charter

• Small groups of 10
• Assess where you are on the charter
• Decide what you are achieving
• Identify actions that you can work towards with
  your coach/parents or fellow athletes