Nutritional Seminar

Simple Plans and Strategies for Sports Specific Nutritional

Planning

What do we need to ingest….?• Carbohydrate• Protein• Fats• Fibre• Supplements• Vitamins• Minerals• Hydrates

What will they do for us…?• Carbohydrate – is the key nutrient for energy

supply. Carbs should form the focus of your diet, the more intense your programme the more carbs you will require. The bodies carb stores are relatively small so they need to be topped up regularly to restock fuel for training.

• Protein – plays an important role in the growth and repair of muscle.

• Hydration – Remember not to hydrate on water alone, consider your salts, minerals and sugars (electrolytes). You need to drink a minimum of 3 litres a day

Carbohydrate..• Eat more unrefined, complex

carbohydrates and vegetables, e.g. soybeans, sweet potatoes, lentils, apples, oranges, whole wheat pasta, brown rice, whole wheat bread, oats, fresh vegetables

• Eat complex carbohydrates approx. 3 hours before exercise/playing

• Eat sugary refined carbohydrates after exercise. This is when you want to use an ‘insulin spike’ to get as much carbohydrate into the muscle as possible.

Protein…• Lean Meats: ground beef, top round,

top sirloin, chicken breast, turkey breast, ground turkey, ham, pork, ostrich, venison, bison, beef jerky Fish: salmon, tuna, cod, trout, haddock, etc.

• Eggs: egg whites, Omega-3 whole eggs

• Low Fat Dairy: cottage cheese (skim, 1%), plain yogurt (no fruit on the bottom), part skim cheese, milk, string cheese

• Milk Protein Supplements (powder)

Supplementation…• Take a basic multi-vitamin and mineral

programme daily• Keep eating a wide range of foods –

supplements are not a substitute

We need to avoid…

• Excess alcohol• Excess sugars and fats• Sodas – carbonated drinks• Becoming hungry• Poor planning• Lack of mental strength• Complacency• Poor standards

Planning..• 7.30am – Oats, Sultanas, Banana, Honey, Eggs, Toast, Juice,

Water• Training – Immediate recovery shake• 9.30 – Rice / Pasta / Pot – Tuna / Chicken / Eggs – Broccoli /

Cauli• 11.30am to 12.00pm – See above – Turkey mince / Couscous• 2.30 to 3.00pm – See above – Apple / Kiwi – Add beans /

Spaghetti• 5.00pm – See above – Red meat source / Sliced Joint / Lean

Mince• Training – Consider recovery & hydration• 8.00 to 8.30 – See above – Use your dolmio sauce / Fibrous veg• 9.30 to 10.00pm – Protein source / fibrous veg / Hydrate

Tip 1. Eat Breakfast Every Day!• This is simple. There's no excuse not

to eat breakfast every day. It takes no more than two minutes to whip up a bowl of oatmeal or blend a protein shake with a piece of fruit. Anyone who says they don't have time to make breakfast in the morning is being flat-out lazy

2. Eat Every 2-3 Hours, No Matter What!• One of the worst things you can do is to go for

prolonged periods of time without eating. You should eat to prevent hunger, not because you're hungry

• Strive for five to eight "feedings" per day. Doing so will go a long ways in keeping blood glucose levels in check and keep metabolism high

3. Protein…..• Go for a high protein diet, especially for fat loss and

body re-composition.• Protein has the greatest Thermic Effect of Feeding

(TEF) compared to fats and carbohydrates combined, which translates to more calories being burned during digestion.

• "When in doubt, eat protein."

4. Fish Oils……’take em’..!!

Also consider glucosamine, think of joint health as prevention not cure, prehab not rehab

5. Ingest Vegetables And/Or Fruit Every Time You Eat• You need to be eating vegetables and/or fruit with every

meal and plenty of them.• Various fruits and vegetables offer a plethora of

antioxidants, vitamins and minerals, and fibre. Here's a list of some vegetables and fruits and their appropriate serving sizes:

• VegetablesFruits1/2 cup green pepper1/2 cup red pepper1/2 cup onion1/2 cup mushroom1 cup broccoli1 cup cauliflower1 cup cucumber1 cup zucchini1 cup beets1 cup radish1 cup celery1 cup pumpkin10 olives10 baby carrots10 snap green beans10 medium asparagus spears1 medium pear2 large peaches1 large banana15 strawberries1 cup raspberries1 cup diced watermelon1 cup diced honey Dew1 cup diced cantaloupe2 plums15 grapes1/8 cup raisins1 large kiwi1 nectarine15 cherries3/4 cup blueberries3 dates1 large fig2 lemons3 limes1 large grapefruit1/3 cup coconut1 mango1 small papaya. By no means is this a comprehensive list.

• The important thing is to consume the vegetables and fruits that are most convenient for you and your lifestyle. As a general rule of thumb, eat all the veggies you want and limit your fruit to 2-3 servings per day.

6. Booze……• Alcohol is basically a poison to the body, and when

it's ingested the body's main objective is to get rid of it.

• Fat loss is impossible or at least stunted when alcohol is present in the body. The liver must metabolize and excrete all the alcohol before it can go on doing anything else.

• Alcohol stunts the production of testosterone in the body

• Alcohol interferes with the bodies ability to digest food

• I'm not saying a glass of wine here and there is a bad thing, but I will say that if your goal is fat loss/body re-composition, alcohol should be limited (if not eliminated entirely).

More Tips…..• Tin beans, spaghetti – both fine as an add on to your

meals. Good before training sessions, sugars can be burned off during the session.

• Rice pudding - Again fine, as a treat depending of course on your specific needs (hard gainer, ectomorph).

• Snacks – Nuts, dried fruits, seed – Consider mixing your own – Great source of essential oils

• When shopping use the 10% rule – Any item that has more than 10g per 100g goes back on the shelf

Protein – Carbs and me…?• Protein – You need to be consuming around

1g of protein for every pound of bodyweight.• Carbohydrate – 1 to 2g of carbs per pound of

bodyweight dependent on somatotype and status of athlete – Hard gainer will differ to athlete trying to remodel body composition.

• Adapt the advice in this seminar to suit the individual.

Rest and sleep….• ‘You don’t experience adaptation when you train

– you adapt when you recover’• Bodily growth and repair ONLY happen when you rest

or sleep – you must make sure that your sleep is long enough and of good quality, and that when you get an opportunity to rest – you rest.

• Top tips:• Aim to get 7.5 - 9.5 hours of sleep every night• Prepare for sleep – clear your mind, relax• If you train twice a day, try to fit in a 30-60 minute

nap after your first session or after the morning sessions

• Rest means rest – sometimes you need to lie on the sofa and watch a film, NOT go and play golf or go shopping

The right nutrition can be the difference between performing to your potential and not performing at all – between training hard and

making big progress and not being able to train hard enough to

achieve any real changes.

Standards

Position U18s National U16s Dragons Yo-Yo U16sDragons

Yo-Yo U16sNational

1 and 3 <16% <18% Min level 16 Min level 16

2 <14% <17% Min level 16 Min level 16

4 and 5 <13% <17% Min level 16 Min level 16

6,7 and 8 <13% <15% Min level 17 Min level 16

9 and 10 <11% <13% Min level 17 Min level 16

12 and 13 <11% <13% Min level 17 Min level 16

11,14,15 <11% <13% Min level 17 Min level 16

Diets

• Your Conditioners will give you your individualised diet plans in relation to your body fat and Yoyo scores