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