Nutrition for Health and Performance

Mark WatsfordHuman Movement Department

University of Technology, Sydney

ENERGY

ENERGYintake = ENERGYexpended

WARNING: Extremely complex mathematical formula coming up…

“Energy balance”Intake > expenditure = weight gainIntake < expenditure = weight loss

• Athletes require more energy than the general population

MACRONUTRIENTS• Carbohydrate

– Cereals, pasta, bread, lollies, sugar, – Useful for energy production– Need before, (during) and after competition

• Protein– Red meat, eggs, chicken, beans– Essential for muscle repair

• Fat– Nuts, butter, oil, peanut butter, fast food, (dairy)– Cell development– Need some fat in diet, but minimal saturated fat

FOOD GUIDE - A HEALTHY DIET

1. Carbohydrate 50-65%2. Fat <30%3. Protein 10-

15%4. Alcohol <5%

ATHLETE DIET

1. Carbohydrate 60-70% 55%2. Fat <25% <30%3. Protein 10-15% 15-20%4. Alcohol <2% <2%

Endurance Non-Endurance

Why are CHO’s so important for

team sports?

• Fuel source• CNS/brain function

Energy systems

1. ATP-PC – ATP production via breakdown of Phosphocreatine (<10sec)

2. Anaerobic Glycolysis – ATP production via breakdown of glucose in the absence of Oxygen (30 sec – 2 min)

3. Aerobic system – ATP production from glucose or fat in the presence of Oxygen (>3 min)

WHAT IS IMPORTANT FOR SOCCER?

Are all carbohydrates created equally??

High GI carbohydrates• High in refined sugar = quick energy burst• Fine before, during & after game/training• Long term intake associated with diabetes• Examples: white bread, sweets, cordials

Low GI carbohydrates• Unrefined CHO = slow/sustained energy release• High in fibre, vitamins & minerals• More satisfying – reduce chances of ‘snacking’• Examples: Whole grain breads/cereals, brown/basmati rice,

fresh vegetables

Guidelines for dietary intakes• Carbohydrate

– Sedentary adult ~3g/kg BW– Endurance athlete undertaking heavy training program

~8g/kg BW– Adolescent athlete ~5-6g/kg BW

• Protein– Sedentary adult 0.8g/kg BW– Endurance athlete undertaking heavy training program 1.2-

1.6g/kg BW– Strength athlete undertaking heavy training program 1.2-

1.7g/kg BW– Adolescent athlete 2.0g/kg BW

Foods providing approximately 10g of protein

• 2 small eggs• 30g reduced fat cheese• 70g cottage cheese• 250ml reduced fat milk or soy milk• 35g cooked lean beef, lamb, pork• 40g cooked lean chicken• 50g grilled fish/ 50g canned tuna or salmon• 200g reduced fat yoghurt• 4 slices wholemeal bread• 3 cups wholegrain cereal• 2 cups cooked pasta or 3 cups cooked rice

Dehydration & Performance

Dehydration & Performance

• Important to drink before and during exercise• Don’t wait until thirsty! = already dehydrated• Use cool, flavoured liquids to encourage intake• Drink plenty of fluid following exercise

• Implications for core body temperature• This is the ONE time sports drinks are useful

• Contain carbohydrates & electrolytes (salt)

• Soccer research example (McGregor et al, 1999)• 90 minutes of intermittent exercise (simulated soccer game)• soccer specific skills tested before and after• Ingestion of H2O before and every 15 min = no drop-off in skills• No fluid = substantial performance drop-off