Nutrition Presentation
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Nutrition and Healthy EatingNutrition and Healthy Eating
Where does nutrition fit?Where does nutrition fit?
AthleteNutritionRecovery
Strength & Conditioning
Injury Rehab
Skill Training
Injury Prevention
Everyone is DifferentEveryone is Different
Each sports person will have different dietary requirements depending on…
Age Gender Body size and shape Training volume Sporting environment Other activities you are involved in
Keys to Sport NutritionKeys to Sport Nutrition
Fuel & hydrate before exercise
Stay fueled & hydrated during activity
Recovery food after exercise
Re-hydrate after exercise
Lots of vitamins and minerals to enhance performance & health
FatigueFatigue
What causes fatigue?Depletion of energy storesDehydrationMuscle damage
Which ones can we control?
The 5 Food GroupsThe 5 Food Groups
Vegetables – including beans
FruitGrainLean Meat – including eggs, nuts and seeds
Dairy – mostly reduced fat options
5
2
73
3
Serving SizeServing Size
Sources of NutrientsSources of NutrientsSources Function Primary use
CHO(Carbohydrates)
Breads, cereals, rice, pasta, fruit & vegetables
The bodies main source of energy to carry out every-day activities
Primary Energy Source
Protein Animal Products - Beef, lamb, fish, chicken, eggs
Builds and repairs all body cells
RecoveryMinor energy source
Fats Animal Products – meat, chicken etc (saturated)
Seeds and nuts – Avocado (unsaturated)
Supply essential fatty acids that form membrane of cells. Vital in hormone production
Long term energy storage
Secondary energy source when CHO’s are used
Water Straight from a tap/bottle, fruits (oranges, pears)
Transport other nutrients, cells, hormones & wastes around the body
All
Nutrient AmountsNutrient Amounts
Recommended balanced diet for average person is….
45 – 65% Carbohydrates 20 – 35% Fats 15 – 25% ProteinRecommended balanced diet for an athlete is… 65% carbohydrates 20% Fats 15% Protein
Energy AmountsEnergy Amounts
Energy Per Gram
Fat 37.7ATP
Carbohydrate 16.7ATP
Protein 16.6ATP
STARCHES (complex)
SUGARS (simple)
BREADS, CEREALS, RICE, PASTA AND POTATO
TABLE SUGAR, HONEY, FRUIT SUGAR, LOLLIES and SOFT DRINK
CarbohydratesCarbohydrates
Dietary Fibre
For digestion
Fried Foods – chips, fried chicken,
Greasy meats/foods – bacon, pepperoni, pizza
Added Fats – creamy dressings and sauces, extra cheese, butter
Added Sugars – cookies, cakes, chocolate, pastries
Foods to LimitFoods to Limit
Volleyball FoodVolleyball Food
Young volleyball players tend to have large energy needs to support growth and lean tissue development.
Elite volleyball players end up with a large daily requirement for carbohydrate.
Start recovery nutrition immediately after each training session. Nutrient dense foods that contain protein and carbohydrate combined with fluids
Pre GamePre Game
Eat 2-3 hours before playing
High carbohydrate
Low fat
Know your body
SnacksSnacks
Cereals and bars
Canned or Dried Fruits
Jam, honey, peanut butter, Vegemite
Powdered liquid meal supplements
RecoveryRecovery
WaterProteinWaterCarbohydratesWaterNatural salts and mineral
TravellingTravelling
Not all foods are available everywhere
Have snacks with you in case you cant get what you need
Stay away from things that you don’t know as they can sometimes upset your digestion if you are not used to them
Guidelines for an ATHLETE’s DietGuidelines for an ATHLETE’s Diet
1. Regular Complex carbohydrates
2. High dietary fibre
3. Recovery Protein
4. High water intake
5. Low added salt intake
6. Low added fats
More InformationMore Information
Nutrition Australiawww.nutritionaustralia.org Australian Sports Commissionwww.ausport.gov.au/ais/nutrition Nutrition Society of Australiawww.nsa.asn.au Sports Dieticians Australiawww.sportsdietitians.com.au