Slide 1

NUTRITION 1.0 GOOD CHOICES

Slide 2

NUTRITION 1.0 OBJECTIVES -Provide practical nutritional advice with regards to the basic requirements of the modern day rugby player. -It is not intended to cover the details of fine tuning or supplementation. -You will know what is a good or bad nutritional choice. The key to getting your nutrition right is all about your ability to change your behaviour. Master the things that require no talent.

Slide 3

NUTRITION 1.0 OUTCOMES By the end of todays session you will have basic understanding of: Hydration Water & Sports Drinks Macronutrients Fats Carbohydrates Protein Micronutrients Vitamins & Minerals

Slide 4

NUTRITION 1.0 HYDRATION De-Hydration Decreases Performance 3% loss of body water, athlete becomes weaker and slower. 3% loss of body water is associated with strength losses of up to....??? 10% and decrements in his speed of up to....??? % 8% most importantly decision making is impaired

Slide 5

NUTRITION 1.0 HYDRATION How Much Should We Drink? 8x8 - cups x 225ml = 2litres The body will manage the fluids in the body to get the best out of what you have put in. Too little reduces how much you pee Too much increases Temperature and activity influence how much you need to drink. Understanding your body and how it is managing your fluids should guide your consumption.

Slide 6

NUTRITION 1.0 HYDRATION STAY AWAY FROM FIZZY/CARBONATED DRINKS Contain high refined sugars Gas and will leave you feeling full before you are adequately hydrated High phosphorous content The mineral phosphorous effects the bodies calcium content, which will have a negative impact on bone development and growth.

Slide 7

NUTRITION 1.0 HYDRATION Take Home Tips 2-3litres a day as a general guide Training & temperature result in more fluid being required Check your colour, frequency & quantity Weight loss post training 1litre/1.2kg Isotonic drinks in and after matches/training Increases the speed of fluid replacement and maintains blood sugar levels. Electrolyte content helps body retain fluid It works best if we drink it

Slide 8

NUTRITION 1.0 FATS/LIPIDS Fats are an essential part of a healthy diet the body cannot function without them. The key is selecting the right ones. 15-20% of your diet should be made up of these good fats

Slide 9

NUTRITION 1.0 FATS/LIPIDS The Good Fats Poly & Mononsaturated Omega 3 & 6 essential fatty acids and Omega 9 non- essential fatty acids Often liquid at room temperature What Do They Do? Control inflammation Support immune function Promote optimal brain function Hormone support

Slide 10

NUTRITION 1.0 FATS/LIPIDS The Bad Fats Saturated animal fats Often solid at room temperature Trans-fatty acids are formed when fats are fried and act like sticky saturated fatty acids What Do They Do? Heart disease Cancers Strokes Obesity

Slide 11

NUTRITION 1.0 FATS/LIPIDS Take Home Tips Dont eat deep fried food Eat fish 2x a week Stir-fry, bake, steam or grill Snack on nuts & seeds NATURE DOES NOT MAKE BAD FATS FACTORIES DO

Slide 12

NUTRITION 1.0 CARBOHYDRATES Fuel Main energy source during high intensity exercise Fastest available energy source Often limiting fuel in performance runs out you slow down As with all food types you are seeing that there are good & bad choices the same is true for carbohydrates

Slide 13

NUTRITION 1.0 CARBOHYDRATES Absorption, Digestion & Utilisation Post exercise quickly digested carbs result in insulin being released which helps push protein and other amino acids to the cells more quickly and help growth & repair. Excessive quickly digested carbs consumed result in the body utilising glucose for energy as it is pushed to the cells and not fat the glucose not used is also stored as fat.

Slide 14

NUTRITION 1.0 CARBOHYDRATES Take Home Tips Eat mainly unrefined carbs as close to nature as possible Refined (sugary) carbs post exercise Look out for hidden sugar low fat options are usually high in sugar Refined Quick/SugaryUnrefined Slow White bread White pasta White rice Potato Sugary cereals Sweets Chocolate Cakes Whole-meal bread Whole-meal pasta Brown rice Sweet potato Oats Vegetables

Slide 15

NUTRITION 1.0 PROTEIN Building Blocks Growth & repair Training/playing causes damage Rest fill the Vest You need more protein than average adolescent who is just growing Body only grows in a state of positive nitrogen balance (synthesis is greater than breakdown) 1.2-2.2g/kg of bodyweight

Slide 16

NUTRITION 1.0 PROTEIN Take Home Tips Supplements only when your diet is Golden Organic is best Variety of protein sources AnimalSeafoodPlant Poultry chicken/turkey Game rabbit/venison Eggs Diary cottage cheese/yoghurt Oily Fish tuna/salmon White Fish cod/talipia Shell Fish shrimp/lobster Beans Peas Lentils Chickpeas Nuts & Seed

Slide 17

NUTRITION 1.0 VITAMINS & MINERALS Nuts & Bolts Carbs = Fuel Protein = Building Blocks Should aim to get all vitamins & minerals from your diet Fruit & Vegetables High in fibre High in antioxidants & phytochemicals (stop pathogens from adhering to cells) Rich in vitamins & minerals

Slide 18

NUTRITION 1.0 VITAMINS & MINERALS Essential Vitamins Lucky 13 B1, B2, B3, B6, B12, Pantothenic Acid, Biotin, Folic Acid All have vital roles in metabolism, cell growth, blood cell production & brain function. Vitamin/MineralWhat it does?Source Vitamin AVision/skin healthCarrots/Sweet Potatoes Vitamin CProduction of collagen ligament health & scurvy Red Pepper/Papaya/Citrus fruits Vitamin EImmune function fights free radicals - cancer Eggs & Nuts Vitamin KBlood clotting & bone mineralisation Kale/Spinach/Brocoli Vitamin DAbsorbs calcium bone density Sunlight (20mins/day) made by body/Salmon

Slide 19

NUTRITION 1.0 VITAMINS & MINERALS Take Home Tips A varied diet is VITAL to get the vitamins & minerals you need 5-7 a day lean more to vegetables Multi-vitamin & mineral supplement - not substitute

Slide 20

NUTRITION 1.0 GOOD CHOICES You Know the Answers

Slide 21

NUTRITION 1.0 Musclefood http://www.musclefood.com/hiddenwaspsjunior http://www.musclefood.com/hiddenwaspssnack