Nutrition for Training and Performance Iron Calcium€¦ · Nutrition for Training and Performance Andrew Shepherd (BSc., M.Dip., SENr Practitioner Registrant) Sport and Exercise
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Nutrition for Training and Performance
Andrew Shepherd (BSc., M.Dip., SENr Practitioner Registrant)Sport and Exercise Nutritionist
Crisps
Raisins
Frozenpeas
Lentils
Soyadrink
Cous
Cous
pasta
Whole wheat
Bagels
Porridge
Low fatsoft cheese
Tuna
Plainnuts peas
Chick
Semi
milkskimmed
Choppedtomatoes
lowersaltandsugar
Beans
Wholegraincereal
Potatoes
Spaghetti
Low fatPlain
yoghurt
Leanmince
Lower fatspread
Sauce
OilVeg
Rice
Each serving contains
of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.
Eatwell Guide
2000kcal 2500kcal = ALL FOOD + ALL DRINKSPer day
Eat less often andin small amounts
Choose lower fat and
lower sugar options
Eat more beans and pulses, 2 portions of sustainably
sourced fish per week, one of which is oily. Eat less
red and processed meat
Potatoes, bread, rice, pasta and other starchy carbohydrates
Choose wholegrain or higher fibre versions with less added fat, salt and sugar
Frui
t a
nd ve
getables
Oil & spreads
Eat
at l
east
5 p
ortio
ns o
f a va
riety
of fruit a
nd vegetables every dayLOW LOW HIGH MED
Choose unsaturated oils and use in small amountsDairy and alternativesBeans, pulses, fish, eggs, meat and other proteins
6-8a day
Water, lower fat milk, sugar-free drinks including tea and coffee all count.
Limit fruit juice and/or smoothies to a total of 150ml a day.
Gender / stage of lifeRecommended Intake mg /day
Females 11 - 18 14.8Males 11 - 18 11.3
Females 19 - 50 14.8Males 19 - 50 8.7
Males/Females 50+ 8.7
Iron
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Low levels of iron can cause iron-deficiency anaemia which can lead to tiredness, reduced ability to work and concentrate and an increased risk of infections.
❖ Red meat
❖ Fish
❖ Poultry
❖ Shellfish
❖ Dark green leafy vegetables
❖ Dried fruit
Calcium❖ Vital for bone formation and
metabolism.
❖ Ensures strong bones from young until old age.
❖ A lack of calcium can cause things from broken bones to rickets.
Table 1. Recommended intake of Gender / stage of mg /day
Females 11 - 18 800Males 11 - 18 1000
Males / Females 700Males / Females 700Lactating women 1250