1 FUELLING PEAK PERFORMANCE IN EDUCATION Module 4 All Systems GO: Nutrition for Competition • Understand how to nutritionally prepare your students/athletes for competition or an event • Have the knowledge to calculate your fuel requirements for competition • Discover how to control body fat and weight Outcomes At the end of this session you will:
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FUELLING PEAK PERFORMANCE IN EDUCATION7! Preparation for Swimming Carnival! Time Event Suggestions 7.00am! Breakfast " Cereal + low fat milk + slice of toast with jam! 9.00am! Warm
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FUELLING PEAK PERFORMANCE !IN EDUCATION!Module 4 !All Systems GO: Nutrition for Competition!
• Understand how to nutritionally prepare your students/athletes for competition or an event"
• Have the knowledge to calculate your fuel requirements for competition"
• Discover how to control body fat and weight"
Outcomes!At the end of this session you will: "
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Competition Nutrition!
Competition Nutrition!
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Carbohydrate Loading!
Sample Carb Load!The Carb Load
(24 hours before a competition)
Day Before You are aiming for 600-700 grams of carbohydrate for the day. The day should look like:
Breakfast
2 cups cereal with 1-2 cups milk 4 slices of toast with jam/honey
Morning Tea
4 tablespoons Sustagen Sport in 250ml milk 1 large cinnamon bun
Lunch
2 cups cooked rice or pasta with 150g meat/chicken or fish and vegetables or salad 1-cup jelly with fruit
Afternoon Tea
4 tablespoons Sustagen Sport in 250ml milk 1 large banana
Dinner
150g meat, chicken or fish 2 cups cooked pasta or rice
Veggies/salad 1-cup jelly or custard with fruit
2000ml sports drink throughout the day plus 2000ml water You could also use 1-2 Carbo Shotz Electrolyte tablets throughout the day for some extra electrolytes.
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The Pre-event Meal!
The Pre-event Meal!
• Cereal without bran
• Toast, fruit loaf, English muffins or crumpets with baked beans, spaghetti, tomato or egg
• Pancakes with fresh fruit and syrup
• Up and Go or Sustagen Sport with banana
• Fresh or tinned fruit and yoghurt
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Type of Training Amount of Carbohydrate
Brief exercise < 45min
Not required
Sustained high intensity exercise 45-75min
Small amounts (including mouth rinse)
Endurance exercise (2+ hrs)
30-60g/hr
Ultra-endurance exercise Up to 90g/hr
(glucose/fructose mix)
Carbohydrates during training!
Food containing 25-30g carbohydrate:
• 1 carbohydrate gel
• 1 large banana
• 2 slices of bread with jam/vegemite
• 400ml sports drink
• 1 muesli bar or ½ sports/energy bar
25-30g Carbohydrate!
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Drink water with carbohydrate"
Don’t Forget!!
Preparing for Competition!Time before exercise Suggested food choices
3-4 hours • Crumpets with jam or honey + flavoured milk • Baked potato + cottage cheese filling + glass of milk • Baked beans on toast • Breakfast cereal with milk • Bread roll with cheese/meat filling + banana • Fruit salad with fruit-flavoured yoghurt • Pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)
1-2 hours • Liquid meal supplement • Milk shake or fruit smoothie • Sports bars (check labels for carbohydrate and protein content) • Breakfast cereal with milk • Cereal bars • Fruit-flavoured yoghurt • Fruit