Eating Well for SportEating Well for SportAoife SmithAoife Smith

Senior DietitianSenior Dietitian

WHAT SHOULD A WHAT SHOULD A SPORTSPERSON EAT?SPORTSPERSON EAT?• Both athletes and non athletes need Both athletes and non athletes need

the same nutrients...the same nutrients...Carbohydrate, protein, fat, Carbohydrate, protein, fat,

vitamins, mineral and water vitamins, mineral and water • Sports persons need to consume Sports persons need to consume

them in different quantities and them in different quantities and proportions.proportions.

• Carbohydrate, protein and fat (along Carbohydrate, protein and fat (along with alcohol) provide energy.with alcohol) provide energy.

• Vitamins and minerals do not provide energy, Vitamins and minerals do not provide energy, but are needed in very small amounts to enable but are needed in very small amounts to enable the body to perform efficiently and effectively.the body to perform efficiently and effectively.

• It is essential that the food you eat provides It is essential that the food you eat provides sufficient energy to fuel your sport. sufficient energy to fuel your sport.

• It is also important that you obtain this energy It is also important that you obtain this energy from the correct food choices, to avoid gaining from the correct food choices, to avoid gaining excess body fat, and to ensure you meet excess body fat, and to ensure you meet requirements for vitamins and minerals. requirements for vitamins and minerals.

Adolescent AthletesAdolescent Athletes• Teen athletes have unique nutrition needs. Teen athletes have unique nutrition needs.

Because athletes work out more than their Because athletes work out more than their less-active peers, they generally need less-active peers, they generally need extra calories to fuel both their sports extra calories to fuel both their sports performance performance andand their growth. their growth.

• Depending on how active they are, teen Depending on how active they are, teen athletes may need anywhere from 2,000 to athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their 5,000 total calories per day to meet their energy needs.energy needs.

So what happens if teen athletes So what happens if teen athletes don't eat enough?don't eat enough?• Their bodies are less likely to achieve peak Their bodies are less likely to achieve peak

performance and may even break down rather performance and may even break down rather than build up muscles. than build up muscles.

• Athletes who don't take in enough calories every Athletes who don't take in enough calories every day won't be as fast and as strong as they could day won't be as fast and as strong as they could be and may not be able to maintain their weight. be and may not be able to maintain their weight.

• Extreme calorie restriction could lead to growth Extreme calorie restriction could lead to growth problems and other serious health risks for both problems and other serious health risks for both girls and guys girls and guys

FUELS FOR EXERCISEFUELS FOR EXERCISE

• Carbohydrate and fat are the Carbohydrate and fat are the 2 main fuels2 main fuels for for exercising muscles. exercising muscles.

• The proportion of carbohydrate to fat used during The proportion of carbohydrate to fat used during exercise depends on the - exercise depends on the - Type Type DurationDurationIntensityIntensity Fitness levelFitness levelNutritional status.Nutritional status.

CARBOHYDRATE – THE MAINSTAY OF AN CARBOHYDRATE – THE MAINSTAY OF AN ATHLETE’S DIETATHLETE’S DIET• Carbohydrates are chains of glucose/sugar units. Carbohydrates are chains of glucose/sugar units. • Carbohydrate is stored in the body as glycogen in Carbohydrate is stored in the body as glycogen in

both the liver and muscles. both the liver and muscles. • During exercise glycogen is broken down into During exercise glycogen is broken down into

glucose to supply the working muscles with glucose to supply the working muscles with energy. energy.

• An inadequate intake of carbohydrate rich foods An inadequate intake of carbohydrate rich foods leads to incomplete muscle glycogen stores.leads to incomplete muscle glycogen stores.

• This will cause early fatigue, and will affect your This will cause early fatigue, and will affect your daily training and performance.daily training and performance.

HOW TO INCREASE YOURHOW TO INCREASE YOURCARBOHYDATE INTAKE…CARBOHYDATE INTAKE…• Base every meal around a carbohydrate Base every meal around a carbohydrate

rich food, such as:rich food, such as:bread, breakfast cereal, potatoes, rice, and bread, breakfast cereal, potatoes, rice, and pasta.pasta.

• Consume a high carbohydrate snack Consume a high carbohydrate snack between meals, such as:between meals, such as:fruit, wholemeal scone, low-fat yoghurt, dried fruit, wholemeal scone, low-fat yoghurt, dried fruit, cereal bar, fruit bread, fruit smoothie.fruit, cereal bar, fruit bread, fruit smoothie.

• Use thicker slices of bread.Use thicker slices of bread.• Choose deep pan rather than thin based Choose deep pan rather than thin based

pizzas.pizzas.• Add potato to soups and salads.Add potato to soups and salads.

• Eat boiled/ mashed/ baked potatoes instead of Eat boiled/ mashed/ baked potatoes instead of chipped or roasted.chipped or roasted.

• Try boiled rice/pasta with stews and curries for Try boiled rice/pasta with stews and curries for variety.variety.

• Pasta and rice mixed with beans/peas/sweetcorn Pasta and rice mixed with beans/peas/sweetcorn or raisins make tasty salads.or raisins make tasty salads.

• Add fresh or dried fruit to breakfast cereals and Add fresh or dried fruit to breakfast cereals and desserts.desserts.

• Make your own "high carbohydrate" smoothie Make your own "high carbohydrate" smoothie with fresh or tinned fruit, low-fat yoghurt and with fresh or tinned fruit, low-fat yoghurt and honey or sugar.honey or sugar.

ProteinProtein• Protein is necessary for growth, maintenance, and Protein is necessary for growth, maintenance, and

repair of body tissue. repair of body tissue.

• Athletes taking part in strength and endurance sports Athletes taking part in strength and endurance sports have higher protein requirements than non-athletes. have higher protein requirements than non-athletes.

• Most athletes can meet this increased requirement Most athletes can meet this increased requirement through a varied balanced diet.through a varied balanced diet.

• It is generally not necessary to take specialised protein It is generally not necessary to take specialised protein powders / bars / supplements.powders / bars / supplements.

Reference: www.indi.ie

PROTEIN POST TRAININGPROTEIN POST TRAINING• After a heavy / strenuous training session most After a heavy / strenuous training session most

athletes will benefit from taking a small amount athletes will benefit from taking a small amount of of extra proteinextra protein along with their post training along with their post training FluidFluid and and CarbohydrateCarbohydrate snack. snack.

• The requirement of protein post training varies The requirement of protein post training varies depending on your body weight (approx 0.2g / depending on your body weight (approx 0.2g / kg body weight is recommended).kg body weight is recommended).

Protein SnacksProtein Snacks

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FatFat• Small amounts of fat in your diet are necessary. Small amounts of fat in your diet are necessary. HOW TO CUT DOWN ON FATHOW TO CUT DOWN ON FAT• Limit your intake of high fat foods (see list below)Limit your intake of high fat foods (see list below)• Grill, boil, steam, braise or microwave food Grill, boil, steam, braise or microwave food

instead of frying.instead of frying.• Eat chicken, turkey and fish regularly.Eat chicken, turkey and fish regularly.• Lean red meat is a good source of iron and can Lean red meat is a good source of iron and can

be included 2-3 times a week.be included 2-3 times a week.• Trim visible fat from meats and skim fat from Trim visible fat from meats and skim fat from

casseroles and stews.casseroles and stews.• Use low fat, monounsaturated/polyunsaturated Use low fat, monounsaturated/polyunsaturated

spreadspread• Use low-fat, vitamin enriched, or skimmed milk Use low-fat, vitamin enriched, or skimmed milk

instead of full-fat.instead of full-fat.

FatFat• Choose low-fat cheeses such as "light" cheddar, Choose low-fat cheeses such as "light" cheddar,

Edam, Gouda,Edam, Gouda,• Feta, Camembert, Cottage or low-fat cheese Feta, Camembert, Cottage or low-fat cheese

spread.spread.• Substitute low-fat yoghurt/fromage frais for creamSubstitute low-fat yoghurt/fromage frais for cream• Use fat-free or vinegar based dressings, mustard, Use fat-free or vinegar based dressings, mustard,

or chutney instead of mayonnaise, on salads and or chutney instead of mayonnaise, on salads and sandwiches. sandwiches.

• FOODS HIGH IN FAT INCLUDEFOODS HIGH IN FAT INCLUDE• Butter, margarine, cream, full fat dairy, mayonnaise, Butter, margarine, cream, full fat dairy, mayonnaise,

fat on meat,fat on meat,• processed meats, fried food, pastries, crisps, cakes, processed meats, fried food, pastries, crisps, cakes,

and chocolate.and chocolate.

FluidsFluids• During exercise fluid loss from sweating can be very high, During exercise fluid loss from sweating can be very high,

particularly in warm weather. particularly in warm weather.

• This can lead to dehydration, which will impair performance This can lead to dehydration, which will impair performance and is a potential health risk.and is a potential health risk.

HOW MUCH FLUID DO I NEED?HOW MUCH FLUID DO I NEED?

• BEFORE EXERCISE: BEFORE EXERCISE: Drink 300-600ml in the 15 minutes Drink 300-600ml in the 15 minutes prior to exercise.prior to exercise.

• DURING EXERCISE: DURING EXERCISE: The general recommendation to The general recommendation to athletes is to drink 150-200ml every 10-15 minutes but it is athletes is to drink 150-200ml every 10-15 minutes but it is better to individually assessbetter to individually assess

• AFTER EXERCISE: AFTER EXERCISE: Replace all fluid lost during exercise Replace all fluid lost during exercise

WHAT SHOULD I DRINK?WHAT SHOULD I DRINK?BEFORE AND DURING EXERCISEBEFORE AND DURING EXERCISE

• Isotonic sports drinks, e.g. Club Energise Sport, Gatorade,Lucozade Sport, Isotonic sports drinks, e.g. Club Energise Sport, Gatorade,Lucozade Sport, Powerade.Powerade.

• Homemade carbohydrate-salt solutions Homemade carbohydrate-salt solutions • WaterWater

AFTER EXERCISEAFTER EXERCISE

• Isotonic sports drinks and homemade carbohydrate salt solutions.Isotonic sports drinks and homemade carbohydrate salt solutions.• Hypertonic sports drinks, e.g. BPM, Club Energise, LucozadeHypertonic sports drinks, e.g. BPM, Club Energise, Lucozade• Original, Lucozade Energy.Original, Lucozade Energy.• Soft drinks.Soft drinks.• Water.Water.

To check you are drinking enough...

•Weigh yourself undressed before and after exercise.

•Try to keep weight loss below 0.5 kg by increasing fluid intake during exercise.

•After exercise you must drink 1.5 litres of fluid for each kg of weight lost.

Are you hydrated?Are you hydrated?• If your urine is light (1 to 3), then you are well If your urine is light (1 to 3), then you are well

hydrated and don't really need to worry about hydrated and don't really need to worry about this issue for now. this issue for now.

• The darker your urine colour gets, the more The darker your urine colour gets, the more dehydrated you are and if you're in the 6-8 range, dehydrated you are and if you're in the 6-8 range, you should seriously think about a hydration plan. you should seriously think about a hydration plan.

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VITAMIN AND MINERALSVITAMIN AND MINERALS

• Active people need to make sure they consume Active people need to make sure they consume adequate vitamins and minerals to meet the adequate vitamins and minerals to meet the demands of exercise. demands of exercise.

• A varied balanced diet which includes plenty of A varied balanced diet which includes plenty of fruit and vegetables – at least 5 portions a day – fruit and vegetables – at least 5 portions a day – will ensure that your vitamins and mineral needs will ensure that your vitamins and mineral needs are met. are met.

• Some athletes have higher requirements for iron Some athletes have higher requirements for iron and calcium, such as female athletes and and calcium, such as female athletes and adolescents..adolescents..

Women and iron. Women and iron. • Iron deficiency in women is becoming an Iron deficiency in women is becoming an

increasing problem and low intakes lead to increasing problem and low intakes lead to low stores in the liver leading to eventual low stores in the liver leading to eventual full-blown anaemia. full-blown anaemia.

• Iron is needed to produce healthy red Iron is needed to produce healthy red blood cells, which carry oxygen around our blood cells, which carry oxygen around our bodies and hence give us energy. bodies and hence give us energy.

• However, if we are lacking in iron this However, if we are lacking in iron this process does not occur efficiently leading process does not occur efficiently leading to symptoms of fatigue, weakness and to symptoms of fatigue, weakness and poor health poor health

• Women are particularly vulnerable to Women are particularly vulnerable to developing iron deficiency because of: developing iron deficiency because of: – 1. Increase requirements due to monthly 1. Increase requirements due to monthly

menstrual loss menstrual loss – 2. More inclined to follow restrictive weight 2. More inclined to follow restrictive weight

reducing diets thus not taking in reducing diets thus not taking in recommended amounts. recommended amounts.

– 2. Drinking too much tea/coffee, both contain 2. Drinking too much tea/coffee, both contain substances that interfere with iron absorption. substances that interfere with iron absorption.

– 3. Intense fitness regimes can cause women 3. Intense fitness regimes can cause women to damage red blood cells thus losing iron. to damage red blood cells thus losing iron.

Good Sources of IronGood Sources of IronLean Red MeatChickenEggsLegumesFortified Breakfast CerealsNutsDried FruitSpinach

Alcohol & SportAlcohol & Sport

• Alcohol consumed during the day or night Alcohol consumed during the day or night before training or playing will have a before training or playing will have a dehydration effect on the bodydehydration effect on the body

• Remember being just 2% dehydrated can Remember being just 2% dehydrated can result in significant decreases in result in significant decreases in performance and alcohol will dehydrate you performance and alcohol will dehydrate you beyond this amountbeyond this amount

• Alcohol = Dehydration = Poor Alcohol = Dehydration = Poor performanceperformance

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Drugs – how will they effect my Drugs – how will they effect my performance?performance?

• Short-term effectsShort-term effects• cannabis is a depressant or brain-slowing drugcannabis is a depressant or brain-slowing drug• Some people find that using cannabis is a Some people find that using cannabis is a

negative experience. They may feel anxious, self-negative experience. They may feel anxious, self-conscious or have paranoid thoughts. Some conscious or have paranoid thoughts. Some experience acute anxiety and panic.experience acute anxiety and panic.

• People who are intoxicated on cannabis usually People who are intoxicated on cannabis usually feel more sensitive to things around them and feel more sensitive to things around them and sensations can seem different. People concentrate sensations can seem different. People concentrate less well, often talk and laugh more than usual less well, often talk and laugh more than usual and can have problems with their balance. and can have problems with their balance.

• Physically, the pulse rate increases (from between Physically, the pulse rate increases (from between 20 to 50 per cent above the usual heart rate), the 20 to 50 per cent above the usual heart rate), the eyes become bloodshot, appetite often increases eyes become bloodshot, appetite often increases (they get the 'munchies') and coordination can be (they get the 'munchies') and coordination can be affected, making activities such as driving a car or affected, making activities such as driving a car or operating machinery difficult and dangerous.operating machinery difficult and dangerous.

• If large doses of cannabis are taken, the resulting If large doses of cannabis are taken, the resulting toxicity can cause symptoms of confusion, toxicity can cause symptoms of confusion, paranoia, panic attacks, paranoia, panic attacks, hallucinationshallucinations and and feelings of unreality. New users may also feelings of unreality. New users may also experience acute paranoid experiences which experience acute paranoid experiences which usually stop after intoxication wears off.usually stop after intoxication wears off.

• Cannabis also often impairs short-term memory Cannabis also often impairs short-term memory and attention and makes it harder to complete and attention and makes it harder to complete complex tasks, ie, tasks which involve doing complex tasks, ie, tasks which involve doing several things at once. several things at once.

• Cannabis is not, as widely perceived, a harmless Cannabis is not, as widely perceived, a harmless drug but poses risks to the individual and to drug but poses risks to the individual and to society. society. Pharmacology and effects of cannabis: a brief review Pharmacology and effects of cannabis: a brief review C. HEATHER ASHTON, FRCP, Emeritus Professor of ClinicalC. HEATHER ASHTON, FRCP, Emeritus Professor of Clinical

KIT BAG ESSENTIALSKIT BAG ESSENTIALSIt is very important to take a high carbohydrate/protein snack It is very important to take a high carbohydrate/protein snack immediately after exercise to refill your glycogen stores in immediately after exercise to refill your glycogen stores in preparationpreparationfor your next training session.for your next training session. www.indi.ie

Breakfast, Lunch & Dinner IdeasBreakfast, Lunch & Dinner Ideas• Breakfast:Breakfast: Always consume approx 500mls Always consume approx 500mls

fluid at breakfast fluid at breakfast • Porridge, Special k, Weetabix, All-bran with milk – full or Porridge, Special k, Weetabix, All-bran with milk – full or

low fat or super milklow fat or super milk• 4 slices of granary or wholemeal bread with jam or slices 4 slices of granary or wholemeal bread with jam or slices

of bananaof banana• Fruit salad made with 2 or more tinned or fresh fruit with Fruit salad made with 2 or more tinned or fresh fruit with

low fat or bio yoghurtlow fat or bio yoghurt• Low fat rice pudding with fruitLow fat rice pudding with fruit• Fruit smoothie blended with fruit, millk or yoghurtFruit smoothie blended with fruit, millk or yoghurt

• When training add protein to your breakfast:When training add protein to your breakfast:• Scrambled eggs, egg omeletteScrambled eggs, egg omelette• Grilled bacon with tomatoesGrilled bacon with tomatoes• Tinned tuna or salmonTinned tuna or salmon• CheeseCheese

• LunchLunch• Eat a green salad or selection of veg at lunchEat a green salad or selection of veg at lunch• Homemade soup is an alternativeHomemade soup is an alternative• Always include a protein and carbohydrate Always include a protein and carbohydrate

sourcesource• Examples:Examples:• A mixed salad with nuts and breadA mixed salad with nuts and bread• Vegetable soup with beans and breadVegetable soup with beans and bread• Salad sandwich with cheese, lean meat and Salad sandwich with cheese, lean meat and

plenty of veg – avoid mayonnaise and only use plenty of veg – avoid mayonnaise and only use low fat dressings and spreadslow fat dressings and spreads

• DinnerDinner• If dinner is taken after training it must include If dinner is taken after training it must include

carbohydrates and proteincarbohydrates and protein• Ensure that you consume carbohydrates like Ensure that you consume carbohydrates like

bread, potatoes, rice or pastabread, potatoes, rice or pasta• Include veg or saladInclude veg or salad• Always drink water to ensure you are well Always drink water to ensure you are well

hydratedhydrated• Examples:Examples:• Spaghetti bolognese – add plenty of veg to Spaghetti bolognese – add plenty of veg to

saucesauce• Stir fry with rice – ensure very little oil is usedStir fry with rice – ensure very little oil is used• Lean meat, potatoes and vegLean meat, potatoes and veg

SnacksSnacks

• Limit sports drinks to before and Limit sports drinks to before and after exercise onlyafter exercise only

• Muesli (1 cup) with milkMuesli (1 cup) with milk• Banana sandwich made with light Banana sandwich made with light

spreadspread• Banana and 500mls of sports drinkBanana and 500mls of sports drink• Small bowl of cereal with milkSmall bowl of cereal with milk

SummarySummary

• NEVER SKIP MEALSNEVER SKIP MEALS• MORE carbohydrates during training MORE carbohydrates during training • Prevent dehydration – take fluid on Prevent dehydration – take fluid on

board!board!• Never drink alcohol Never drink alcohol • Women – need good sources of iron Women – need good sources of iron

and calciumand calcium

Thank youThank you