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Transcript of NUTRITION
OVER THE NEXT FEW WEEKS WE ARE GOING TO LOOK AT THE EFFECTS OF NUTRITION AND HYDRATION FOR YOU AS YOUNG ATHLETES.
YOUR FOOD DIARY.
HAVE A LOOK AT YOUR FOOD DIARY AND COMPARE IT TO THE RUGBY PROFESSIONALS.
WHAT WOULD YOU LOOK TO CHANGE IN YOUR DIET?
NUTRITION FOR A YOUNG RUGBY PLAYER!!
WHAT GOOD NUTRITION CAN DO FOR YOU.
THE IMPORTANCE OF HYDRATION
DEHYDRATION - EFFECTS!!
Dehydration reduces mental functioning:
WATER IS THE BEST FLUID TO DRINK FOR HYDRATION.
85KG = 2 LITRES
ADD 1 LITRE OF FLUID EXTRA PER 1 HOUR OF EXERCISE.
HOW MUCH TO DRINK.
MONITOR YOUR FLUID INTAKE.
DO YOU NOTICE A DIFFERENCE TO YOUR PERFORMANCE WHEN YOU DRINK MORE FLUIDS
MUST HAVE WATER BOTTLE AT NEXT TRAINING SESSION.
The Core section of foods are essential as they are full of the vital nutrients and vitamins our body needs to function efficiently.
WHAT ARE CORE FOODS?
All vegetables grown above ground, berries and fruit.
CARBOHYDRATES - FUEL
A player’s primary source of fuel, the fastest available energy source and always the limiting fuel in sports performance
REFINED VS UNREFINED CARBOHYDRATES!!!!
Refined/non complex carbs
Fruit and vegetables are excellent sources of vitamins, minerals and dietary fibre. In addition they provide other compounds with powerful disease reduction potential.
So our diets should include a wide variety of fruit and vegetables, particularly of different colours.
There is also a displacement effect - that is, by eating more fruit and vegetables we tend to eat less of the fatty and sugary foods that are linked to obesity, heart disease, diabetes and tooth decay.
Ways of adding more fruit and veg into your diet!!
Slowly energise the body throughout the day and ensure the players are less prone to storing unwanted, non-functional, body fat.
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
Always eat breakfast. Skipping breakfast results in low blood sugar for an extended period of time, your symptoms will worsen and compensatory eating will often be excessive, due to hunger
Looking to supply Nutrients, Growth and Recovery.
Hydration for energy & performance
Behaviour and Energy levels.
Balance blood sugar for mental/physical performance
Support fat loss and/or muscle gain
Improve cellular function
Provide the right fuel for maximum performance
Support a healthy immune system
Influence the way you feel, think and behave
Recovery foods all contain a source of protein.
Our Muscles are made of Protein -
We therefore need protein in our diet to help repair damaged muscles and make them stronger
WHAT PROTEINS ARE GOOD PROTEINS AND HOW MUCH SHOULD YOU HAVE??
Aim to have FUEL and RECOVER foods 30 mins after exercise to MAXIMISE RECOVERY.
CREATE A HEALTHY FOOD FOR SPORT/RUGBY POSTER.
Core Foods, Fluids, Fuels, Recovery and Restore.
Be CREATIVE - USE the internet.
drawings, pictures and diagrams