Hull kr talk 6 carbs and fats
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Transcript of Hull kr talk 6 carbs and fats
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Hull KR Nutrition Principle
1. To play great you must hydrate
2. For a longer career eat plenty of veg
3. Start the day like a champion
4. You are paid to eat
5. Managing stress is the key to success
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Principle 6 deserve your carbs
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All about carbs• Not essential
• Needed for energy?
– Carb up?
• Low carb diets?
• Good carbs carry important nutrients,
• Benefits of fibre
– Best weight loss supplement
– No one gets enough, especially athletes
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Whole grains• types of
wholegrain?
– Quinoa
– Amaranth
– Wild Rice
– Barley
– Oats
– Whole grain pasta*
(not cereal)
• Benefits• * They’re high in fibre, helping our
digestive system
• * They’re slow to digest, helping us control blood sugar
• * plenty of vitamins and minerals
• * They’re taste nice, and keep us happy
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Whole grain Tips• Use a slow cooker
• Buy in bulk
• The longer it takes to cook the better
• Do not kick the arse out of it
• Those looking to put on size should eat lots
• Those looking to drop bodyfat should manage their portions
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Beans & Lentils• Great source of
fibre
• Great source of protein
• 38% lower risk of prostate cancer
• 1 cup Lentils
– 18g protein
– 16g fibre
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Fast acting carbs• High GI Fruit
– Banana's
– Berries
– Kiwi
– All Dried Fruit
– Potatoes/ preferably sweet
– Vitargo
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Timing is everything• Before training
– Slow glycemic
• During training
– Protein and carbs powder?
– 30g carbs/ 15g protein/ 500ml water/ him.salt
• Post training
– Fast acting imediately
• Vitargo
• Raisons
• ½ juice
– Slow releasing within 2 hours
• Cheat meals
– Anything you want
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Problems with gluten?• Many people have not adapted to gluten grains
( 10,000 years old)
• Gluten can bloat up the intestines
• Slow down reaction times
• Cause fatigue/ brain fog
• Impairs thyroid
• Hard to cut it out/ at least reduce
• Look for Gluten free Products
– Almond bread/ Rye bread
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Sweet tooth • Umeboshi plum
paste
• Glutamine
– 20g ½ hour before
• Healthy deserts
• Fruit tea
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Principle 7 eat the right fats
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Eat 1/3 of each healthy fat• Saturated
– Essential for hormone production
• Mono unsaturated
– Great for the circulatory system, heart health
• Omega 3
– EPA- inflammation
– DHA- brain/ fast twitch muscles
• Low fat diets
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Fats to avoid• Vegetable oils
• Trans fats
• Flax oil
• Canola oil
• Margarine
• Low fat products
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Saturated fats• Essential for
– Healthy bones
– Healthy immune system
– Precursor to hormones
• Many experts now dispute the link between saturated fat and heart disease
• Good sources- Coconut oil, Butter, meat, eggs
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Benefits of mono unsaturated fats
• Heart health
• Fat loss
• Lower inflammation
• Avoid heating
• Sources- Avocado's, Olives, Olive Oil, pecans, almonds, cashews
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Why you need Omega 3• Very likely you are deficient,
even if you eat lots of fish
• Omega 3 helps lower inflammation and improve recovery
• Omega 3 helps increase serotonin
• Improve insulin sensitivity
• Great stress fighter
– Reduced adrenaline
• Omega 3 helps with fat loss
– Turn off fat storage genes
– Turn on fat burning genes
• Improve focus during training
– Improve blood supply to brain
• Sources= Fish, Nuts, Veg,
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Mixing fat and carbs?• Heavily debated subject
• May lead to more fat gain
• Go with higher macro nutrient meals, one way or the other
• Timing is everything
• Have a quality protein choice with fats or carbs
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Questions
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3 Day food diary
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Breakfast• Melon
• Apples
• Coconut
• Walnuts
• Strawberries
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Snack 1• Carrots
• Peanut butter
• Goody jar
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Lunch• Salmon
• Wild Rice cooked in veg stock
• Kale
• Red peppers
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Tea• Steak and eggs
• Mixed veg- asparagus, oinoins, aubergine, garlic, carrots, ginger, tomatoes, Turmeric
• Orange for desert