Nutrition and Hydration for Optimum Sport Performance

• Ian Freeman BSc • British Swimming – Coaching Systems (Research) Exercise Physiologist and Sport Nutritionist

Today’s Session We Will:

• Identify the differences in carbohydrate, fat and protein intake • Plan for the optimal use of foods and sports drinks for training and competition • Apply specific training and competition nutrition strategies to optimise performance • Reflect on the role of the coach in relation to optimum nutrition

Quick QUIZ

Question 1 How many Kcals are there in: A) 1g of Carbohydrate (CHO)?

B) 1g of Fat?

4

9

C) 1 g of Protein?

4

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Question 2 Name 3 good sources of: A) Carbohydrate (CHO)?

B) Fat?

C) Protein?

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Question 3 Name the missing food groups, A and B.

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Question 4 What is a good daily intake of fat? A. B. C. D. E.

Less than 3% Less than 10% 10 - 15% 15 - 30% It depends

Only natural monounsaturated fats and some saturated fats should be eaten.

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Question 5 The ideal carbohydrate intake for an athlete is: A. B. C. D. E.

Less than 40% Less than 50% 50 - 60% More than 60% It depends

The Macronutrients • What do you know?

1. What are the 3 main macronutrients? Carbohydrates ,Fats, Proteins 1. What are the 3 main micronutrients? Vitamins , Minerals, Water

Carbohydrates (CHO) • Relatively quick energy source

• Energy that can be stored (glycogen) and easily used • Glycemic Index/Load

Liver 80 – 100g Glycogen

Glucose - 0.9 g / litre

Blood

Muscle 400 – 800g Glycogen

Glycemic Index (GI) • Measures a food’s effect on blood glucose levels. The larger the rise, the higher the GI. • THREE Categories – Low, Moderate & High

• Check the GI Chart Handout

GI Examples • High (>70): Simple sugars, white breads, most cereals, white rice, white potato, white pasta, flour/bakery products etc

• Mod (56 - 69 ): Brown rice/pasta, bananas, yoghurts, tomatoes etc • Low: (