Getting it right.your food and drink!!

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1 Getting it right.your food and drink!! Can diet make a difference? Pam Paul State Registered Dietitian pamelakpaul@gmail.com Tel:

4 FUEL WATER TOP PERFORMANCE

5 WRONG FUEL No Energy CAR STOPS

6 WRONG FUEL LACK OF WATER No Energy Overheats CAR STOPS

7 WRONG FOOD WRONG FLUID Overheat No Energy No Energy FEEL UNWELL POOR PERFORMANCE

8 Do you ever feel Tired, listless No energy, sleepy Moody, irritable Fed up, not bothered Legs feel tired & heavy Struggle in training Catch a lot of colds Sore or aching muscles Get injured regularly Cramp, stitches Headaches Stomach aches Not growing very much (<20yrs) Not developing muscle

9 What s the best fuel for you?

10 What s the best fuel for you? Carbohydrate most important Best source of energy, development of muscle Protein usually take more than enough Muscle development, repair of muscle after exercise/injury Fat - small amount needed vitamins A,D,E and omega 3 Vitamins & Minerals - (ACE, Iron, Calcium, Vit D)

11 Carbohydrate gives us fuel. For energy for sport and exercise So we grow properly So our brains work Less chance of injuries

12 Carbohydrate Foods Bread/Rolls-wholegrain, 50:50 Bagels/Baguettes Chapattis/Naan/Pitta Breakfast cereals Weetabix, Shreddies, Cheerios Porridge, Ready Brek Basmati Rice Couscous Pasta/Noodles Potatoes, Sweet potatoes, Butternut squash Soup lentil, vegetable, minestrone Fruit all kinds Dried fruit raisins, dates, apricots Milk/Milk Shakes Smoothies and Fruit juice Yoghurts fruit, low fat Greek Rice pudding/custard Oatcakes, crackers, plain biscuit Scones, Pancakes, Crumpet Cereal bars** Fruit loaf (Soreen) Banana bread Thin based Pizza Baked Beans

13 Growth and Development Can be difficult to take enough energy (carbs) for exercise AND to grow Results in shorter than expected height Poor muscle development when hit teens Never reach full potential Easy to underestimate energy needed!!! >3,000kcals per day

14 Immune System Low glycogen (energy) levels Reduce immune system Catch more colds, coughs, sore throats, virus, run down Poor school/work attendance Missing training Performance affected Affects growth and development (appetite)

15 Everyday Fuelling up Maximise your Glycogen Stores eat the right foods regularly through out the day. Training or Competition days Fuel up 2-3 hours before (Minimum 1.5hrs) Refuel during training and between heats Recover start within ½ hour of finishing training or run Drink plenty!

16 Everyday.. Breakfast *mid morning snack Lunch *mid afternoon snack Evening meal *Supper snack

17 Breakfast Cereal or porridge & milk (add banana, raisins, berries) Wholegrain toast or bagel with boiled egg, peanut butter, banana, cheese, ham Scrambled egg or baked beans on toast Sandwich, toastie, filled roll Fruit and yoghurt Drink! *Always have milk, fruit juice or smoothie on training days*

18 Breakfast Cereals Best Choices Porridge Shredded Wheat, Shreddies, Weetabix, Raisin Splitz Reduced sugar muesli, granolas Branflakes, Cheerios Special K, cornflakes, Rice Krispies

19 Breakfast on the run! Filled roll ham, tuna, egg or cheese Carton of milk & banana/fruit Carton of fruit juice and cereal bar Rice pudding pot & carton of fruit juice Glass milk & yoghurt Small bottle of smoothie & cereal bar Toastie

20 Can t eat first thing? Start small and gradually increase what you take! Small glass of milk, fruit juice, smoothie or milkshake Add in a cereal bar or fruit on the way to work/school Corner yoghurt or a rice pudding pot Gradually move to cereal or toast with milk or fruit juice Make time! Eat more on the days when you have time

21 Between meal snacks Fruit apples, pears, grapes, fruit salad (2-3 times/day!) Small packet of raisins, sultanas, dried apricots, nuts and raisins Fruit yoghurts, rice pudding pots, custard pots Scones or pancakes with jam, oatcakes or crackers with cheese Malt loaf, banana bread, fruit loaf, Hot Cross buns, fruit muffins Sandwich ham, chicken, turkey, cheese, Toast, bagels, toasted muffins, crumpets with peanut butter/spreading cheese/pate/hazelnut spread Fig rolls, fruit rolls, garibaldi biscuits, cereal bars, School Bar Cereal and milk Soup and bread Breadsticks or flatbreads with salsa dip or hummous Milk or low fat milkshake, Fruit smoothies,

22 What do you have? Lunch

23 Lunch Filled rolls, sandwiches, pitta bread or wraps Turkey, ham, chicken, marinated chicken, beef, egg, cheese (avoid mayo/butter) Baked potatoes tuna, chilli, baked beans, egg Soup and bread/sandwiches (wholegrain) Pizza slices cheese & tomato, ham & pineapple Scones, pancakes, banana bread, flapjack, fruit muffins Fruit, fruit salad pots Milk, fresh fruit juice, smoothies, water.

24 Meals Beef, pork, lamb, fish, chicken, turkey, cheese, eggs, pulses Vegetables, salad Pasta, rice, potatoes, sweet potatoes, wedges, bread Variety!!

25 Meals 1/3 of plate - carbohydrate food e.g. potatoes, sweet potatoes, wedges, rice, pasta, bread, couscous take a variety! 1/3 plate - with beef, pork, lamb, fish, chicken, turkey etc 1/3 plate - with vegetables or salad Aim for 2 courses Soup & bread AND a main course Main course AND pudding Drink - water, milk, fresh fruit juice/mineral water

26 Protein Foods milk, eggs, cheese, yoghurt, pulses, hummous Take protein at each meal and snack Milk semi-skimmed Cheese match box size, low fat spreading Yoghurt Greek (low fat), Skyre, Liberte, muller fruit Pulses lentils, beans, hummous add to dishes e.g. chilli

27 Protein Foods Chicken, turkey, pork, beef, lamb, mince, fish Choose Red meat chicken fillets or thighs fresh or frozen plain meat and fish steak mince, turkey mince Pork fillet Lean beef and lamb 100% or homemade burgers, quality sausages 2-3 week (Iron) Fish (salmon, mackerel, trout, tuna, sardines) 2-3 week (Omega 3 fatty acids)

28 Protein Foods Chicken, turkey, pork, beef, lamb, mince, fish Be aware of - ready prepared and marinated meats and fish buy butcher if possible Avoid processed, reshaped chicken, turkey and fish chicken nuggets type foods Pies, pasties

29 Fruit, Vegetables and Salad Anti-oxidants Muscle recovery and prevention of injuries Prevents illness and infections (immune system) Aim for 5-7 portions each day 3-4 portions of vegetables or salad e.g. Corn on cob, baby tomatoes, grated carrots, frozen peas, stir fry vegetables 2-3 portions of fruit e.g. 1 apple, banana, pear, 2-3 plums, satsumas Include veg/salad at each meal 1-2 between meal snacks 1 large glass of smoothie or fruit juice = 2 pieces of fruit

30 Fruit, Vegetables and Salad Choose highly coloured Green - peas, beans, mange tout, broccoli, spring greens, spinach, curly kale, green grapes, Red/Yellow - tomatoes, peppers, beetroot, sweet potatoes, butternut squash, swede, red cabbage peaches, strawberries, blackcurrants, raspberries, cherries, nectarines, red grapes, mango, pineapple, cranberries, blackberries Smoothies and Fruit Juices Fresh or frozen

31 Good Choices include Chilli and rice/pitta bread, corn on the cob Spaghetti Bolognaise Fish fingers with potato wedges and baked beans Shepherd s pie with peas and crusty bread Meatballs with pasta and broccoli Homemade chicken curry and rice Omelette with crusty bread and salad Pasta with tomato sauce and chicken or bacon and corn on the cob Chicken fillets with roasted veg and baked potato Mince and mashed potatoes Bread crumbed fish with potato wedges and peas

32 Are You Drinking Enough? Thirsty? Colour of your urine!! Normal intake PLUS extra for sport

33 Fluid Not good at drinking Usually wait until thirsty Often only take small sips

34 Not drinking enough causes. Poor concentration Poor memory Tiredness/Lethargy, can t be bothered Headaches Stomach aches Inaccurate vision

35 Daily Fluid Requirement If less than 14yrs 40 x kg (your wt) = mls OR If over 14yrs 35 x kg (your wt) = mls E.g. 35 x 46kg = 1600mls (minimum!)

36 Handy Measures Small glass = 200mls Large glass = 300mls Small bottle = 500mls Large bottle =1000mls or 750mls 1 can = 330mls 1 cup = 150mls 1 mug = 300mls 1 carton = 250mls Small sports bottle = 500mls Large sports bottle = 800mls

38 What to do now Calculate out your daily requirement Check what you drink normally Increase it if you aren t drinking enough! Check your urine - pale yellow/clear

39 What to do now Have a drink at Each meal At breaks/working at desk 1-2 drinks in the evening Serve in a larger glass Take drinks you enjoy (within reason!!) Check your urine - pale yellow/clear

40 Drinks Best Choices! Water still or sparkling Sugar free diluting juice, Hi Juices Milk full fat v semi-skimmed Smoothies* Fruit Juice* (dilute with sparkling water) Milky drinks e.g. Low fat milkshakes, Hot Chocolate, Horlicks, Ovaltine Decaffeinated coffee, tea Skinny lattes, cappucinis

41 Drinks best to avoid! Fizzy Drinks - sugar - bubbles - Caffeine Flavoured coffees e.g. gingerbread latte Sports drinks unless exercising! Caffeine Drinks Red Bull, Kick Alcohol

42 What you need to do! Eat and Drink regularly each day (you may need more than you think!!) Drink water or Hi Juice diluting juice with meals (Non training days) Drink milk, diluted fresh fruit juice with meals on training or event days Have nutritious between meal snacks See food & drink as an essential part of your

43 Training and Competition Days Fuel Up 2-3 hours before (minimum of 1.5hrs) Refuel Recover Take enough fluid!

44 Sport Are you drinking enough fluid? You need to drink more fluid before, during and after exercise to replace fluid lost as sweat How much do you sweat during training?

45 Essential to Start training or competition fully hydrated Ensure taking daily fluid requirements 500mls fluid within 60mins of session Replace the fluid you have lost during and afterwards Weigh yourself immediately before and immediately after Difference between the 2 weights is the fluid you have lost in sweat

46 Fluid loss during training or competition sessions Essential to minimise the amount of fluid lost 2% weight loss = 15-20% redn in aerobic capacity E.g. 1kg weight loss if 50kg 1.4kg weight loss if 70kg 5% weight loss = 30% redn in aerobic capacity Good hydration = marginal gains! Aim to lose < 0.5% weight = 0.25kg if 50 kg = 0.35kg if 70kg

47 Minimising fluid loss Weigh yourself Immediately before and immediately after (dry off first) Minimal clothing Calculate weight lost If more than 0.5% of your weight Increase the amount you are drinking during session Start drinking earlier Several large gulps every 10 mins Adapt to weather conditions Ensure fully hydrated before session Daily fluid requirement 500mls within the last hour

48 Replacing fluid losses For each 100g your lose need to drink 100mls E.g. 500g weight loss = 500mls If between heats = 650mls Use diluted Sports drinks Isotonic Quickly absorbed Keep drinking afterwards until urine is pale yellow/clear

49 Important to sweat! Often loose mls sweat per hour (= 1-3 bottles of water) More if indoors or weather is warm windy humid Important to be able to sweat!

50 Exercise Fluid

51 Exercise Fluid Body Temperature Increases (Become hot)

52 Exercise Fluid Body Temperature Increases (Become hot) Sweat

53 Exercise Fluid Body Temperature Increases (Become hot) Sweat Evaporates from skin (cooling)

54 Exercise Fluid Body Temperature Increases (Become hot) Sweat Stops body from overheating Evaporates from skin (cooling)

55 Lack (or wrong sort) of fluid Lack of Fluid

56 Lack (or wrong sort) of fluid Lack of Fluid Too little sweat produced

57 Lack (or wrong sort) of fluid Lack of Fluid Too little sweat produced Body can t cool itself down

58 Lack (or wrong sort) of fluid Lack of Fluid Too little sweat produced Body can t cool itself down Body becomes hotter (and hotter)

59 Lack (or wrong sort) of fluid Too little sweat produced Lack of Fluid Body automatically slows down or stops to cool off Body can t cool itself down Body becomes hotter (and hotter)

60 Type of Fluid for Sport Isotonic drinks E.g. Lucozade Sport, Powerade, Gatorade, Homemade recipe Dilute 50:50 with water Glucose replaces glycogen (energy) Sodium (salt) Lost in sweat Potassium Muscle cramp

61 Homemade sports drinks 150mls sugary diluting juice Pinch of salt 850mls of water

62 But...Sports Drinks Contain sugar dental caries Some contain caffeine Can cause stomach upsets Contain calories! Do not use as a normal drink throughout the day

63 When to use Sports Drinks For competitions! To help refuel Provide fluid Training sessions if >1 hour or <1 hour but very intense Otherwise take water or sugar free diluting juice!!

64 Fuelling Up training sessions Have breakfast, morning snack, lunch Pre-training meal (1.5-2hrs before) Good choices Quick to prepare and eat! Easily digestable Provide plenty of carbohydrate and some protein Ready to heat pasta dishes Beans or scrambled eggs with bagels Toastie (wholegrain or white) Baked potato with beans, tuna, cheese Root Vegetable soup or broth with plenty of bread Large bowl of breakfast cereal (banana) or porridge

65 Pre-training snacks Can eat 1 hour before exercise. Aim for 2 if training intense and more than 1 hour 1-2 bananas 3 portions of fruit (or a large tub of fruit salad) Large handful of dried fruit sultanas, dates 1 cereal bar e.g. Stoats Oat Bar, Eat Natural 300mls smoothie 300mls milkshake 3 oatcakes (triangle) with peanut butter/cheese

66 Travelling to training Use this time to top up on fluid and energy Piece of fruit or cereal bar e.g. Nutrigrain, Eat Natural 500mls water (or milk or fruit juice instead of eating!)

67 During Training Top Up glycogen stores Start within the first half hour of training Diluted sports drink (500mls/hour) Energy gels (but take with water!) Energy bars Haribo sweets Banana Fig rolls Malt loaf

68 Recovery... Recovery is essential to prevent Injury Tiredness and muscle fatigue Loss of muscle You need Carbohydrate (to replenish glycogen stores) Protein (to trigger muscle resynthesis) ACE vitamins (fruit to repair any knocks/bumps)

69 Recovery... Within minutes of finishing take:- 300ml or 500mls milkshake (or milk) Yazoo or homemade shake 330mls Smoothie and a protein based cereal bar e.g. Nature Valley Protein) or a handful of nuts PLUS (if your journey home is more than 1 hr) Filled roll or sandwich Banana or Tub of fresh fruit salad Smoothie or a carton of fresh fruit juice Tub of rice pudding

70 Recovery Once home Substantial meal ½ plate of carbs e.g. rice, pasta, potatoes, bread, couscous 1/3 plate of protein food e.g. meat, chicken, fish, cheese, pulse vegetables Highly coloured vegetables or fruit*

71 Recovery... *Always have some fruit or vegetables or tomatoes Vegetable or tomato soup (with plenty of bread!) Smoothie or fresh fruit juice Stir fry with carrots, broccoli, peas Fresh fruit salad Berries e.g. raspberries, blueberries, blackcurrants, blackberries

72 Recovery... If not hungry try Bowl of vegetable soup with bread Toast with peanut butter or beans Crackers and cheese Large bowl of cereal or porridge (add fruit) Thin based pizza Cheese & Tomato, Ham & pineapple Large tub or bowl of rice pudding or custard (with tinned fruit) Drink fruit juice, smoothie, milk, milky drink!

73 Competition and Training Days Fuel up!!! hours before if possible

74 Pre-competition meals. Large bowl of cereal and milk Porridge or ready brek made with milk Baked beans or poached eggs on toast Toasted bagel with spreading cheese, peanut butter or salmon, (chocolate nut spread) Pasta - tomato or vegetable sauce, chicken or fish Soup and rolls Filled rolls/sandwiches banana, chicken Rice pudding (muller rice pots) PLUS: fruit juice, smoothie or milk to drink

75 Early Competition Evening before Have a 2 course meal Soup and main course Main course and pudding Rice pudding, fruit and custard, fruit crumble & ice-cream Have 2 snacks during the evening Fruit yoghurt or 2-3 pancakes Milky drink e.g. Ovaltine, latte decaff coffee

76 Early competition First thing have a glass of milk, smoothie or fruit juice as soon as you get up Pre-competition meal Large bowl of cereal Beans or eggs on toast Bagels with peanut butter, ham, soft cheese 1-2 pots of rice pudding or corner yoghurts Milk, fruit juice, smoothie or milkshake

77 Can t eat? Take small amounts regularly of the following from getting up until 1/2hr before Milk, fruit juice, smoothie Cereal bars, plain biscuits e.g. Digestive, Belvita type Toast and spreading cheese, peanut butter, jam Yoghurt, custard pots or rice pots Bananas, grapes, pots of fruit salad

78 Competitions Endurance events Top up glycogen stores! Start early in the event first 20 mins Choose foods/drinks which suit you and your event! Sports drink (diluted) Energy gels and bars (take with several sips of water) Jelly sweets Malt loaf fig rolls Jam sandwiches Cereal bars and fruit bars (e.g. School bar) Dates, sultanas

79 Competitions fuel up between heats Banana/grapes or a tub of fruit salad 3 fig rolls Cereal bar or malt loaf Tubs of rice pudding or custard Fruit juice or Smoothie Milk or milkshake Jam/banana sandwich. Drink diluted Sports drinks!

80 All day events? Packed lunch Wraps, pitta bread with ham, chicken, tuna, peanut butter, soft cheese Pasta salad with chicken or tuna Couscous salad with chicken or tuna Fruit, tubs of fruit salad yoghurt Malt loaf, cereal bar, fig rolls Fruit juice/smoothie Water

81 Recovery Within 45 minutes of finishing take: mls milkshake (or milk) PLUS (if your journey home is more than 1 hr) Tub of fresh fruit salad Sandwich or filled roll Tub of custard or rice 2-3 pancakes Packet of nuts and raisins

82 Recovery... Have a meal or snack when you get home (within 2 hours of finishing) ½ plate of potato, rice, pasta, couscous, 1/3 plate meat, fish, chicken Coloured vegetables and fruit Make it something you enjoy! E.g. Spaghetti bolognaise, tuna pasta Chicken fajitas or enchiladas Thin based pizza and salad

83 Caught out? Motor way restaurants usually good choices! SubWay, Pret a Manger Sandwiches, wraps best choice!!! Milk, fruit juices KFC, Burger King, MacDonalds plain burger breadcrumbed chicken or fish Wraps fruit juices Nandos/Ben & Jerry style restaurants chicken breast rice or potato wedges, sweet potato

84 Fluid Intake after exercise Keep drinking until your urine is clear or pale yellow Drink water, fruit juice, diluting juice, milk, smoothies

85 Vitamin and Mineral Supplements Must be endorsed Informed Sport Trusted by Sports bodies Batch certificate Known brands e.g. Healthspan Elite range, Nature s Best.

86 Vitamin D Vitamin and Mineral Supplements Main source is sunshine!!! Many people are deficient Highly recommended (especially Sept April) 5,000-10,000 i.u./day

87 Vitamin and Mineral Supplements Multivitamin and Mineral (Iron)supplement Limited range of foods eaten Don t eat much red meat Growth spurts Intense training periods Contact sports reduced life of red blood cells

88 Any Questions?

A Structured Dietary Programme Leading Up To a Competitive Event

A Structured Dietary Programme Leading Up To a Competitive Event Philippa Parish Nutritional Therapist BSc (Hons) Dip ION MBANT NTC reg. Practitioner Phone: 0117 9863700 Mobile: 07970 950 839 E-mail: philippaparish@blueyonder.co.uk Web: www.philippaparish.com Address: