Diet and Sport

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Diet and Sport

• By
• Diana Walsh
• Dietitian
• BSc. (Human Nutrition Dietetics),MINDI.

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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.

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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.

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Carbohydrates and Performance
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START FULLY FUELLEDWho will be there at the
finish?
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CARBOHYDRATES

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

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

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CARBOHYDRATE REQUIRMENTS ( SNIG,INDI)
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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.

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Analysis of diet of Athlete A
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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.

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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.

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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

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ESTIMATED PROTEINREQUIRMENTS Burke
Deakin,2006

• Sedentary adult ...0.8g/kg
• Endurance athletes . 1.2-1.4g/kg
• Football, Power sports 1.4-1.7g/kg
• gt 2.0g/kg does not enhance performance or
  increase muscle bulk.
• There are potential side effects of high protein
  diets.

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SPORTS SUPPLEMENTS

• Wide range of products availablesports
  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

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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.

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Sample of an athlete B usual diet (Protein for
supplements not included)
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Analysis of diet of player B

• Ate two large meals per dayhigh proteinlarge
  steaks!! Long gaps between meals.
• Protein intake form diet alone is excessive.
• Carbohydrate intake is inadequate.
• Advice ? Carbohydrate/ Timing of meals etc..

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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 dayto provide antioxidants.

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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.

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Before training snack meal

• Low in fat
• Low in protein
• Low/ moderate in fibre
• Not too salty or spicy
• Easy to digestfamiliar food!!
• Consider the GLYCAEMIC INDEX.
• The day of a game or before training is not the
  time to experiment with new foods!!

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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.

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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.

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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

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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 exercisee.g. 70kg2 1.4kg
• 80kg2 1.6kg
• 90kg2 1.8kg

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FLUID

• Weight losses can be high during an event.
• Weight losses of gt3.0kg (6.6lbs) are not
  uncommon.
• Replace 1.5litres of every 1kg lost.

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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.

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FLUID

• Always have a drink with you when you exercise.
• Drink little and often..practice this now.
• Do not wait until you are thirstyits too late
  then!
• Drink BEFORE, DURING and AFTER training,

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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.

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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).

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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.

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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 gt 1 hours.

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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.

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Thankyou for listening!