Why do we need carbohydrates?

Year 9 pass - sports nutrition

Carbohydrates

____________________________________________

Why do we need carbohydrates?

Provides crucial energy for muscle contraction and brain function

The body uses carbohydrates as the preferred source of fuel during exercise, especially with increasing intensity and prolonged duration

If you don't get enough → fatigue, impaired performance during training and competition, impaired immunity

Stored carbohydrate ( glycogen ) → sugars and starch ( glucose ) → energy

All comes down to ATP

Glycogen ( stored carbohydrates ) - stored in the liver + muscle

Sources of carbohydrate

• Bread, cereal, rice, pasta, noodles, crackers, crispbread

• Starchy veg - potato, sweet potato and corn

• Milk, yogurt and other low-fat dairy products

• Legumes and lentils

• Fruit and fruit juice

How much carbohydrate do we need?

Most carbs come from breads and cereals food group

Recommendations suggest 5-7 serves.day ( 14-18yr female )

What is a serve?

• 1 slice of bread or half a medium roll or flatbread

• ½ cup of cooked rice, pasta, noodles, barely, buckwheat, semolina, polenta, bulgur or quinoa

• ½ cup cooked porridge (120g)

• ⅔ cup wheat cereal flakes ( 30g) or ¼ cup muesli ( 30g)

• 3 crispbread (35g) ( vitaweets, rye Vitas )

• 1 whole-grain english muffin (35g)

Wholegrain options contain fibre!

The glycaemic index

The GI is a measure of how quickly a food containing carbohydrates releases sugar into the bloodstream

Low GI ( >55 rating )

Milk, cheese, fruit ( apple, pears ), beans on toast, special k, bread

High GI ( >70 rating )

Cornflakes ( honey ), rice, energy drinks, lollies, fruit ( watermelon ), crackers

when should I eat carbohydrates to maximise performance?

Timing of consumption and quantity to maximise performance and recovery

Carbohydrates should always be matched to individual training needs!

____________________________________________________________________

Protein

__________________________________

Sources of Protein

Meat,

poultry, ( chicken, turkey, duck )

Fish

Dairy ( milk, yogurt, cheese )

Legumes ( beans, chickpeas, lentils, nuts )

Eggs

How much protein do we need?

Approximately 2.5 serves/day ( 14-18 yrs )

BUT! Remember your athletes will have increased demands

Estimated protein requirements for athletes

• Exercising four to five times per week for 30 minutes at moderate intensity

Protein is different depending on whether you’re gaining muscle ( early training ) or maintaining muscle ( steady training )

Why do we need protein?

Our body's muscle & protein stores are continually building up and then depleting. We need a balance between protein breakdown and protein rebuilding to maintain our muscle mass

During exercise → protein breakdown → muscle breakdown

During recovery → protein rebuilding ( with good nutrition ) → muscle building

Timing of consumption and quantity

Protein → carbohydrate = improved performance

Can athletes eat too much protein?

High protein intakes ( >2g/2kg ) can:

• Increase the amount of calcium excreted in the urine → bone health

• Accelerate the progression of pre-existing kidney disease

• Result in a greater fat intake when based on the consumption of large amounts of animal foods ( e.g meat and dairy foods )

• Displace other valuable foods ( e.g fruit and vegetables ) or other important nutrients such as carbohydrates and fibre from the diet

• Protein powders/bars = EXPENSIVE

____________________________________________________

FATS

Why do we need fats?

• Fats provide essential fatty acids for:

• Absorption of important nutrients, like vitamins A, D, E, and K

• Proper growth and functioning of the brain

• Stored energy

• Protection of organs

• Body temperature regulation

How much fat do we need?

25-30% total energy intake

Excess energy intake → weight gain

Keep fatty foods as a treat only

Aim for the majority of fat intake to come from unsaturated sources

Types of fats

❌ ✅

Again, amounts are not important, be able to give examples of good fat foods.

Substitute the good for the bad

Tips!

✅choose lean cuts of meat or oily fish ( tuna, salmon )

✅use avocado or hummus as a spread instead of butter or margarine

✅choose reduced fat dairy instead of full cream

✅make homemade snacks rather than buying commercial cakes/pastries

Swap it dont stop it!

Fats and its effect on sports performance

• Before exercise

• Choose a low-fat meal

→ empties from the stomach quickly

→ prevents sluggish, uncomfortable feeling

_______________________________________________

Calcium

Teens need more than adults or children

Amount not important, have an idea which is higher

We don't absorb as much calcium if we don't have fat with it

Why do we need calcium?

• To form our bones and teeth

• Optimal hormonal function

• Doing exercise helps build bones

• And if I don't get enough? The body will break the bone down, which can lead to osteoporosis

• The risk for osteoporosis increases if too little bone is formed during youth, or too much is lost later in life - or both!

Tips on how to increase your intake of calcium!

• Add natural yogurt to tacos, burritos and curries

• Mix milk with mashed potato

• Eat leafy green vegetables such as bok choy, Brussel sprouts or broccoli

• Avoid too much salt

• Reduce your caffeine intake

__________________________________________________

Iron

Sources of iron

• Haem - iron - non-haem iron

• Meat poultry and seafood - cereals, fruit, veggies & eggs

• >20% absorbed - <5% absorbed

Sources

beef/lamb ( 100g ) - 3.5 grams, High, best sources

Chicken ( 100g) - high mid

Tuna, salmon ( 100g ) - high mid

Egg ( 1 ) - low

Breakfast cereals ( 30-45g ) - 1-3g high! Can vary

Spinach ( 100g) 3.0 high!!

Baked beans ( ½ cup ) 2.0 high!!

Dried apricots ( 5 ) 1.5 high

Muesli bar ( 1 ) 2, high! They vary

Average fresh fruit or vege serve - 0.5, low

Dried beans ( 1 cup ) 4, very high!

How much iron do we need?

Amounts are not important, have an idea of which age group

Males have an increased need during adolescence due to growth

Females have a higher increase in need during adolescence due to periods

While menstruating, female rates are higher than males

Iron requirements and sport:

• Higher in endurance athletes

• Higher with greater impact

• Higher with many hours of training

Why do we need iron?

• Iron helps transport oxygen around the body

• It plays a role in energy production

• Some iron is lost from the body every day, we need to replace it through the food we eat!

Why athletes may need to increase iron intake

Iron loss greater than absorption → gradual depletion → iron deficiency → fatigue, pale skin, more susceptible to infection → decreased performance

Tips on how to increase your intake of iron!

• Eat foods containing fruit and vegetables with each meal

• Eat lean red meat 2-3 times/week

• Avoid drinking tea and coffee with meals

• Eat breakfast cereals

• Avoid too much un-processed

_____________________________________________________

Water is vital to help maintain blood volume and regulate our core temperature, when we become dehydrated it can speed up fatigue and have an impact on performance

Signs and symptoms of dehydration in athletes may include:

• Thrist

• Dark urine colour

• Daily body weight ( fluctuations > 1% )

• Headaches

• Increased perception of effort

• Poor concentration

• Reduced urine output

More severe signs/symptoms of dehydration include:

• disorientation/ confusion

• Rapid pulse

• collapse/unconsciousness

WUT model

( weight. Urine. Thirsty. )

1.25-1.5L% of what has been lost needs to be replaced

_______________________________________________

What can increase the likelihood of becoming dehydrated -

• Athletes performing sustained or vigorous exercise/ competing in warm or hot conditions

• Athletes training or living at an altitude of travelling on flights

• Athletes who suffer from traveller’s diarrhoea

• Athletes who fall ill with gastroenteritis or fever

_______________________

Pick a comp ex-rugby,

Gala day

24-hour nutritional plan

Pre-event meal

Lean proteins for muscle repair and recovery

Carbohydrate appropriately timed for fuel

Fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats

Well-hydrated before and during and leading up

Having a drink with all meals and snacks

Important to start games well fuelled, pre-game meal 3-4 hours before game 1 containing some carbs and hydration, a small amount of protein

Pre-game meal ideas -

wrap/sandwich with chicken and salad

Muesli with yogurt + berries

Pasta with chicken in tomato sauce

Soup with bread rolls

noodle or rice stir fry

Snack

1-2 hours prior to the game, something light that is rich in carbs but low in fat and fibre so easy to digest

Ideas -

Yogurt + fruit salad

Banana and handful of almonds

Peanut butter on rice cakes

Toast w vegemite

____________________________________________________

Marketed nutritional products pg 115

Marketed Nutritional product:

The market has a wide range of products from which advertisers claim that athletes gain a winning edge because they recover better, and that they improve their endurance, increase their strength, lose body fat and/or enhance their immune system. The products commonly come in the form of a liquid meal, a nutritional bars or supplement. They are often expensive and cleverly marketed but are of questionable benefit.

Liquid meals:

Liquid meal supplements are usually made of carbohydrate-rich moderate-protein, low fat powder (or liquid) for mixing with water or milk to be a source of energy and a nutrient-rich dietary supplement. They will be useful for athletes who are:

• Aiming to increase their lean body mass

• Coping with heavy training load

• Undergoing a growth spurt

Liquid meals can be advantageous in that they are compact and easily prepared meal replacement and are a substantial source of many vitamins, minerals and essential amino acids.

They can be especially useful a post exercise recovery snack because they are portable, nonperishable and easily prepared, so travelling athletes who have minimal facilities for preparing for preparing and storing food them useful.

When you are preparing a liquid meal, it is important you read the ingredients on the product label to ensure that they have adequate fibre and protein content. In commercial products, the fibre contents vary widely ranging from 1 gram to 5 grams and the protein content ranges from 4 to 15 grams. An important point to remember is that you still need to eat solid foods every day. To aid improvement of your fibre consumption, eat fruit and vegetables every day.

Low-kilojoule liquid diets (between 2100 and 3400 kilojoules a day) usually contain too little fibre, and lack important antioxidants found in fruits, vegetables and whole grains. The result can be lower resistance to disease. Also, due to the low-kilojoule content, they are unsafe unless medically prescribed or supervised.

However, they have to be used according to directions so that their energy and nutrient comparison is adequate for achieving specific nutritional goals. Liquid-meal supplements can often be overused whereby replacement of whole foods is inappropriate and the person becomes overly reliant on them as expensive alternatives.

Consumption of them in their compact form can lead to over consumption of kilojoules and unwanted weight gain. If you fail to follow the instructions for preparing the drink, the drink might not contain the energy and nutrient profile you need in order to achieve a specific dietary goal. Your food sources should always be your first option for your meals and snacks.

Diabetics and people who are lactose intolerant should not consume liquid meals. Diabetes can be exacerbated due to the liquid meals high carbohydrate content, and lactose intolerance can be exacerbated due to their dairy-milk content.

__________________________________________________________

Nutritional bars pg116

A compact source of energy, carbs and protein in solid form

Athletes use them as energy or carb supplement

Substantial fuel boost when consumed after or during exercise

Usually low fat and fibre

Perfect for travelling athletes → non-perishable, easy, portable

Beneficial for athletes who require a high level of energy and post-exercise recovery

Meal replacement bars: meet the nutritional standards of a meal

___________________________________________________

Fads and fallacies pg 120-122

Fads = diets that become popular for a short period, tend to fade away when results dont match claim, ineffectiveness, or dangerous, lose public interest

Consumers find it difficult to judge the diet's nutritional merit, because for most of the diets, advertisers pay 1 or more medical professionals to endorse the diets effectiveness

People who are looking to lose weight quickly often resort to fad diets, diets lead to short term results, difficult to sustain, from these diets, deiter is deprived of essential nutrients that is gained from a normal diet

Examples :

• Cabbage soup diet

• The Scarsdale diet

• The grapefruit diet

• The Atkins diet

• Three day diet

Fad diet characteristics :

• Promising a quick fix

• Promotion of magic foods or food combos

• Implication that consumption of food can cause change in body chemistry

• Exclusion or severe restriction of food groups or nutrients such as carbs

• Adherence to rigid rules for which the focus is on weight loss

• Making claims based on testimonials or a single study

—------------------------------------------------------------------------

Page 122

Fallacies and myths that surround nutrition and physical activity:

• Vitamins lead to enhancement of strength and endurance

Vitamins are not a source of kilojoules and cannot be used as fuel. The body excretes 70% of the vitamins it doesn’t need, only people who are deficient in a dietary areas should take the necessary supplements

• Diet pills lead to the enhancement of metabolism and contribute in weight loss

People will initially lose weight after they have begun taking the pills, because of lowered basal requirements for food and kilojoules, but most people put on more weight than they have initially lost.

Vegetarian diets are healthier than meat-based diets

Organic food is more nutritious

According to recent studies, the higher nutritional qualities attributed to organic food compared with the qualities of conventionally produced food is neither supported nor refuted