Nutrition for Health and Performance Mark Watsford Human Movement Department University of Technology, Sydney
Dec 26, 2015
Nutrition for Health and Performance
Mark WatsfordHuman Movement Department
University of Technology, Sydney
ENERGY
ENERGYintake = ENERGYexpended
WARNING: Extremely complex mathematical formula coming up…
“Energy balance”Intake > expenditure = weight gainIntake < expenditure = weight loss
• Athletes require more energy than the general population
MACRONUTRIENTS• Carbohydrate
– Cereals, pasta, bread, lollies, sugar, – Useful for energy production– Need before, (during) and after competition
• Protein– Red meat, eggs, chicken, beans– Essential for muscle repair
• Fat– Nuts, butter, oil, peanut butter, fast food, (dairy)– Cell development– Need some fat in diet, but minimal saturated fat
ATHLETE DIET
1. Carbohydrate 60-70% 55%2. Fat <25% <30%3. Protein 10-15% 15-20%4. Alcohol <2% <2%
Endurance Non-Endurance
Energy systems
1. ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec)
2. Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min)
3. Aerobic system – ATP production from glucose or fat in the presence of Oxygen (>3 min)
WHAT IS IMPORTANT FOR SOCCER?
Are all carbohydrates created equally??
High GI carbohydrates• High in refined sugar = quick energy burst• Fine before, during & after game/training• Long term intake associated with diabetes• Examples: white bread, sweets, cordials
Low GI carbohydrates• Unrefined CHO = slow/sustained energy release• High in fibre, vitamins & minerals• More satisfying – reduce chances of ‘snacking’• Examples: Whole grain breads/cereals, brown/basmati rice,
fresh vegetables
Guidelines for dietary intakes• Carbohydrate
– Sedentary adult ~3g/kg BW– Endurance athlete undertaking heavy training program
~8g/kg BW– Adolescent athlete ~5-6g/kg BW
• Protein– Sedentary adult 0.8g/kg BW– Endurance athlete undertaking heavy training program 1.2-
1.6g/kg BW– Strength athlete undertaking heavy training program 1.2-
1.7g/kg BW– Adolescent athlete 2.0g/kg BW
Foods providing approximately 10g of protein
• 2 small eggs• 30g reduced fat cheese• 70g cottage cheese• 250ml reduced fat milk or soy milk• 35g cooked lean beef, lamb, pork• 40g cooked lean chicken• 50g grilled fish/ 50g canned tuna or salmon• 200g reduced fat yoghurt• 4 slices wholemeal bread• 3 cups wholegrain cereal• 2 cups cooked pasta or 3 cups cooked rice
Dehydration & Performance
• Important to drink before and during exercise• Don’t wait until thirsty! = already dehydrated• Use cool, flavoured liquids to encourage intake• Drink plenty of fluid following exercise
• Implications for core body temperature• This is the ONE time sports drinks are useful
• Contain carbohydrates & electrolytes (salt)
• Soccer research example (McGregor et al, 1999)• 90 minutes of intermittent exercise (simulated soccer game)• soccer specific skills tested before and after• Ingestion of H2O before and every 15 min = no drop-off in skills• No fluid = substantial performance drop-off