Sports Nutrition in 3 easy steps

Rich McKeating

Step 1 - Eat the right foodStep 2 - Lifestyle considerationsStep 3 - supplement

Does Nutrition matter? Effect on training? Effect on recovery? injurys? Effect of Nutrition

on performance? On longevity?

Is body fat important? Running Speed The heavier the player

the more 02 demand Ideal body fat should

be at least under 10% for younger players, under 12% for older

Benefits of being Lean

Quicker More flexible Recover quicker Improved confidence

Step 1 -Nutrition, We’ve come along way

Modern Western health

• State of society• 1960: USA 13% Adult obesity

• 1980: USA 15% Adult obesity

• UK 6% Males & 8% Females

• 1991: USA 23% Adult Obesity

• UK 12% Males 15% Females

• 2001: USA 31-32% Adult Obesity

• UK 21% males 24% females

• We now eat an additional 100lbs a year of sugar ( 1901 20lbs a year, 2001, 120lbs a year)

The Shopping List

Quality ProteinsPROTEINS

1. variety of meats, Lean red meat (93% lean, top round, sirloin), chicken breast, lamb, turkey, game meats

2. All types of fish – Wild salmon ( not farmed) smocked mackerel, tinned mackerel in spicy sauce (convenient snack), white fish, crustaceans

3. Omega-3 eggs, take every 3rd day to avoid intolerance issues

4. plain yoghurt ( the fewer ingredients the better, I like Yeo Valley and Rachaels)

5. Protein supplements (milk protein isolates, whey protein isolates,

or vegan protein sources)

Benefits of Proteins• Increase metabolic rate(twice thermic

effect of carbs and fats)

• Increase IGF 1 ( Related to Muscle Growth)

• Increased Recovery

• Increased Focus

Veg and Fruit• Aim to have at least 5 different portions of fruit and veg in your

house at any time

• Spinach

• Tomatoes

• Cruciferous vegetables (broccoli, cabbage, cauliflower)

• Mixed berries

• Oranges

Benefits of Fruit and Veg• Nutrients to enhance health/ recovery/

focus

• Alkaline

• Fibre

Which fats

Avocados/ oil Extra virgin cold

pressed organic olive oil

Anchor Butter! Various nuts

Extra virgin cold pressed Coconut oil

Fish oil (alternate with DHA/ EPA blends) don’t presume cod liver oil is good enough

Benefits of fats• Produce Anabolic Hormones such as

Testosterone

• Protects the heart/lungs/ liver and enhances brain function

• Fat loss

• Nervous system health

Beware Trans fats

A Man made fat used to stabilize liquid fats and carry more flavour, particularly harmful and a public health menace

Banned in New York and many countries and eliminated from many supermarkets in the U.K,

Found in Margarine, Crisp, Biscuits and fast food making them consistent chemically more with plastic than with food

Absolutely no safe levels

Whole Grains• Mixed beans?/ lentils

• Quinoa

• Amaranth

• Bulgar Wheat

• Whole oats

Whole grain benefits?• Abundance of Fibre

• When timed right can be use full in raising insulin

• Filling

• Problems with Gluten?

Problems with gluten Man moved to agriculture some 10,000 years ago, this

represents a mere blip in our existence and accounts for mans inability to tolerate grains

Many people are gluten intolerant In studies wheat has been shown to slow down reaction

times, Not a good thing for athletes! Gluten can kill brain cells Gluten can cause depresion Gluten can damage the Thyroid Grains such as those in cereals are so processed and

refined that it is hard to define them as food, lacking as they are in vital nutrients striped away in their production

Hydration needs• The average adult person

is 60 percent water

• brain is 70 percent

• muscle 75 percent

• blood 83 percent

• lungs 90 percent

• 2008 study found that a dehydration level of 2.9 percent of bodyfat decreased strength by 19.2 percent in the lower body and 7.17 in the upper body

Increase in water is know to stimulate fat loss, a fat cell can’t be metabolized unless fully hydrated

Water can improve energy, mood, athletic performance

Best fluids

Water (purer the better, also add Himalayan salt, limes and lemons)

White / Green / black tea (no more than 4 cups , don’t take after 4pm)

Home made fruit and veg juice mixes

Occasional glass of red wine

Worst fluids

Juices (shop bought) Alcohol (moderation

is key, an occasional glass of red wine is an exception)

Piss up Rugby Rule Most sports drinks Milk (moderation is

key, goats milk, full fat is always best)

Fizzy drinks Diet drinks

10% rule 90% Spartan 10%

barbarian

Step 2 Lifestyle

stress

It is estimated by the World Health Organization that we have up to 100 times more stress than our grandfathers

Stress is catabolic- it makes you weak Stress should only every be short term-

fight or flight Stress has many forms

The many faces of stress

Dehydration Relationship Financial Lack of sleep Physical

Sleep is not a luxorySleep is not a luxory

Conditions associated with sleep loss

Obesity

Depression

Alzhimers

Lack of sleep will

Effect Growth/ Recovery

Increase Cortisol

Limit Attention

Lower sex dive

Reduce Cognitive ability

Hernia's

Increase Blood pressure

Increase risk of Fibromyalgia

Increase irritability

Cause memory loss

ADHD in children

Sleep Continued• 3 main types of sleep problems

• Car accidents related to sleep

• Same effect as being drunk

• All it takes is a 15 minute nap to resolve

• Industrial accidents

• Its a from of torture and is now outlawed in interrogation

How to get more sleep Make sure the room is pitch black Take a quality magnesium supplement ½ hour before

bed Wake up at the same time each day Eliminate all electrical items from room Fight against getting up for a pee Make sure your well hydrated Don’t look at the time if you wake up Get a warm bath an hour before bed to lower body

temperature Eat cottage cheese, low glycemic carbs and other foods

containing serotonin such as banana’s, blue mackerel

Step 3- supplements

Size- Beta Alanine,vitargo, creatine?, protein powder, BCAA’s,

Lean-BCAA’s, fish oil, Green Powders, cinnamon, fat burners ?

Health- magnesium, vitamin E, D3 Match day- take something to make you an

animal, and quicken reaction times (Alpha GPC, L-Tyrosine, Acetyl Carnitine go with best brands)

FISH OIL

Should be a STAPLE of everyone's diet

Is know to reduce inflammation ( good post training)

Is beneficial in treating depression, high cholesterol, heart disease, arthritis, cancer

Ideal ratio of omega 6 to omega 3 is around 2:1

Estimated ratio in Britain is around 20:1 in favour of omega 6

Is great for fat loss too Ensure product is high

quality and contains anti-oxidants, particularly mixed tocopherols

3 easy steps for improved performance

• 1. Have the right stuff in

• 2. Chill, rest up

• 3. Supplement

Questions