Saint Johns Volunteers GAA club

A GOOD DIET WILL NOT TURN AN AVERAGE ATHLETE INTO A SUPERSTAR BUT A POOR DIET WILL
PREVENT YOU FROM ACHIEVING YOUR POTENTIAL

WHAT SHOULD A SPORTSPERSON EAT ?

Both athletes and non-athletes need the same nutrients like:
Carbohydrates
Protein
Fat
Vitamins
Minerals and Water
but they need to consume them in different quantities and proportions.
Carbohydrate, protein and fat provide energy. Vitamins and minerals do not provide energy but are needed in very small amounts to enable the body to perform efficiently and effectively.
It is essential that the food you eat provides sufficient energy to fuel your sport. However, it is important that you obtain this energy from the right foods, to ensure you meet your requirements for vitamins and minerals, without gaining excess body fat.

*CARBOHYDRATE*

Carbohydrate is stored in the body as glycogen in both the liver and muscles. During exercise glycogen is broken down into glucose to supply the working muscles with energy. If you do not eat enough carbohydrate rich foods your glycogen stores will be inadequate. This will cause you to feel tired earlier, and will affect your performance. Too much carbohydrate in the diet however, will lead to weight gain.

HOW MUCH CARBOHYDRATE DO I NEED ?

The amount of carbohydrate you need depends on the frequency, duration and intensity of your exercise.
>LIGHT ACTIVITY (3-5 HOURS A WEEK) - 4-5G PER KG BODY WEIGHT/DAY>TRAINING PROGRAMS LESS THAN 60-90 MIN PER DAY OR OUT OF SEASON TRAINING - 5-7G PER KG BODY WEIGHT/DAY>TRAINING PROGRAMS GREATER THAN 90-120 MIN PER DAY - 7-10G PER KG BODY WEIGHT/DAY

HOW TO INCREASE YOUR CARBOHYDRATE INTAKE

Base every meal around a carbohydrate rich food, such as bread, breakfast cereal, potatoes, rice and pasta
Consume a high carbohydrate snack between meals, such as fruit, wholemeal scone, low-fat yoghurt, dried fruit, cereal bar, fruit bread and smoothie
Choose deep pan rather than thin based pizzas
Add potato to soups and salads
Eat boiled/mashed/baked potatoes instead of chipped or roasted
Try boiled rice/pasta with stews and curries for variety
Pasta and rice mixed with beans/peas/sweetcorn or raisins make tasty salads
Add fresh or dried fruit to breakfast cereals and desserts
Make your own high carbohydrate smoothie with fresh or tinned fruit, low-fat yoghurt and honey or sugar

TIP: TO PREVENT TOOTH DECAY WHEN FOLLOWING A HIGH CARB DIET IT IS IMPORTANT
THAT YOU BRUSH YOUR TEETH REGULARLY

EAT LARGE AMOUNTS OF NUTRITIOUS CARBOHYDRATE RICH FOODS:

Breakfast cereals, porridge
Bread - all types, wholemeal scones
Potatoes, pasta, rice, cous cous, noodles
Pizza bases, pitta bread, oatcakes
Sweet potato, root vegetables, sweetcorn
Beans (eg kidney, butter), peas, lentils
Fruit - fresh, dried, stewed, tinned
Fruit juice, low-fat smoothies
Low-fat yoghurt, cereal bars, popcorn

EAT SMALLER AMOUNTS OF LESS NUTRITIOUS CARBOHYDRATE RICH FOODS:

Jam, honey, marmalade
Boiled sweets, jellies
Fizzy drinks, fruit squash
Desserts (meringues, ice cream, jelly)
Cakes, fruit scones, jam sponge
Crackers, crispbreads
Biscuits, low-fat muffins
Sports gels, energy bars, sports drinks

*PROTEIN*

Protein is necessary for growth, maintenance, and repair of body tissue. Athletes taking part in strength and endurance sports have higher protein requirements than non-athletes. However, most athletes can meet this increased requirement through a varied balanced diet, which meets their energy needs. It is generally not necessary to take specialised protein powders/bars/supplements.

GOOD SOURCES OF PROTEIN:

Lean meat
Chicken/Turkey
Fish
Eggs
Lowfat/skimmed milk
Low fat yoghurt
Pulses(peas, beans, lentils)
Cheese(choose lower fat varieties)
Nuts

*FAT*

Small amount of fats in your diet are necessary. However, for athletes (as with the general population) a high fat intake is not recommended as it increases the risk of excessive gains in body fat, and results in lower carbohydrate intakes.

HOW TO CUT DOWN ON FAT

Limit your intake of high fat foods (see list below)
Grill, boil, steam, braise or microwave food instead of frying
Eat chicken, turkey and fish regularly
Lean red meat is a good source of iron and can be included 2-3 times a week
Trim visible fat from meats and skim fat from casseroles and stews
Use low-fat, monounsaturated/polyunsaturated spread
Use low-fat, vitamin enriched or skimmed milk instead of full-fat
Choose low-fat cheeses such as light Cheddar, Edam, Gouda, Feta, Camembert, Cottage or low-fat cheese spread
Substitute low-fat yoghurt/fromage frais for cream
Use fat-free or vinegar based dressings, mustard or chutney instead of mayonnaise on salads and sandwiches

FOODS HIGH IN FAT INCLUDE:

Butter, margarine, cream, full-fat dairy, mayonnaise, visible fat on meat, processed meats, fried food, pastries, crisps, cakes and chocolate.

TIP: INCLUDE SMALL AMOUNTS OF UNSATURATED OR GOOD FATS IN YOUR DIET. SOURCES INCLUDE OILY FISH (EG SALMON, TUNA, SARDINES AND MACKERAL), VEGETABLE OILS (EG OLIVE, SUNFLOWER CANOLA), NUTS AND AVOCADO.

*VITAMIN AND MINERALS*

Active people need to make sure they consume adequate vitamins and minerals to meet the demands of exercise. A varied balanced diet, which includes plenty of fruit and vegetables - at least 5 portions a day - will ensure that your vitamins and mineral needs are met. Some athletes have higher requirements for iron and calcium, such as female athletes and adolescents. Particular attention should be made to these nutrients.

GOOD SOURCES OF IRON:

Lean red meat
Chicken
Eggs
Legumes
Fortified breakfast cereals
Nuts
Dried fruit eg apricots, raisins
Spinach

GOOD SOURCES OF CALCIUM:

DAIRY - Low-fat milk, Low-fat yoghurt, Cheese - choose low-fat varieties, Smoothies, Custard, Milk pudding
NON DAIRY - Calcium enriched soya milk, Calcium enriched fruit juice, Tinned fish (with bones), Green leafy vegetables, Nuts, Dried figs

*FLUIDS*

During exercise fluid loss from sweating can be very high, particularly in warm weather. If you do not replace these losses through drinking you will become dehydrated. Dehydration can cause fatigue and impair performance.

HOW MUCH FLUID DO I NEED ?

Drink plenty of fluid during the day to ensure that you are properly hydrated when you start to exercise. During exercise you should aim to drink 150-200 ml every 10-15 minutes.

WHAT SHOULD I DRINK ?

BEFORE AND DURING EXERCISE - Isotonic sports drinks eg Club Energise Sport, Gatorade, Lucozade Sport, Powerade or a home made solution (see recipe below), WaterAFTER EXERCISE - Isotonic sports drinks, Hypertonic sports drinks eg Club Energise, Lucozade Original, Lucozade Energy, Soft drinks, Fruit drinks, Water.

HOMEMADE SPORTS DRINKS

You can make your own sports drinks using these recipes:
40-80g sugar or glucose powder, 1 litre water (boiled and cooled), 1g salt. fruit juice, 500ml water (boiled and cooled), 1g salt. fruit squash/cordial, 800ml water (boiled and cooled), 1g salt.
For 1-3 above mix all ingredients together until dissolved

TIP: THIRST IS A POOR INDICATOR OF DEHYDRATION, SO DONT WAIT UNTIL YOU FEEL THIRSTY TO HAVE A DRINKTIP: DRINKS BOTTLES IN ADDITION TO LUNCHBOXES SHOULD BE TAKEN HOME AFTER EXERCISE, EMPTIED AND WASHED
THOROUGHLY IN WARM SOAPY WATER BEFORE REUSE.

*PUTTING IT ALL INTO PRACTICE*

WHAT SHOULD I EAT BEFORE EXERCISE ?

To ensure your glycogen stores are as full as possible when you exercise it is important to have a high carbohydrate meal 2-4 hours beforehand. Avoid high fat and very high fibre foods as these may cause stomach discomfort during exercise.

WHAT SHOULD I EAT AFTER EXERCISE ?

After a hard session glycogen stores will be depleted. It can take up to 20 hours to replace glycogen stores. The body re-synthesizes glycogen at the fastest rate when a high carbohydrate snack which contains a small amount of protein is eaten immediately after exercise. You should eat one of these suitable snacks (see below) within 2 hours of exercise (or within 30 minutes if you plan to exercise again within 8 hours). Ensure you meet your daily carbohydrate requirement over the next 24 hours.

PRE-EXERCISE MEALS:

Porridge with low-fat milk, honey and fruit
Breakfast cereal with low-fat milk and fruit juice
Toast with low-fat spread and jam/honey/syrup
Yoghurt drink and a scone with low-fat spread
Pasta with tomato based sauce
Baked potato with tinned spaghetti or ratatouille
Vegetable soup and bread roll
Sandwich with lean meat/turkey and salad
Pitta bread filled with chopped banana and honey
Low-fat creamed rice with dried fruit
Low-fat yoghurt and fruit
Smoothie made with low-fat milk, yoghurt and banana/mango/berries

POST EXERCISE MEALS:

Pot low-fat yoghurt and banana
Breakfast bar and flavoured milk
Ham/turkey/tuna sandwich
Protein containing sports drink
Fig rolls/jaffa cakes and yoghurt drink
Dinner based on a starchy carbohydrate food (eg spaghetti bolognaise)
Tuna pasta or a chicken and rice dish
TIP: HANDWASHING IS THE SINGLE MOST EFFECTIVE MEANS OF PREVENTING THE SPREAD OF GERMS. ALWAYS WASH YOUR HANDS BEFORE EATING FOOD.
Nutritional needs and dietary preferences differ greatly from person to person. This information gives general advice to help you achieve a well balanced diet to fuel your sport. You should consult with your coach or dietitian to evaluate your diet and determine your individual nutritional needs to optimise your sporting performance.

WHAT SHOULD YOUR CHILD EAT AND DRINK ?

Fuelling up correctly for children is vital. Choosing the right types and amounts of different food isnt always easy. Here is a guide to what your child should eat and drink during a busy week. Remember, children can get very hot as they exercise. Drinking water at regular intervals during exercise will help your child stay cool and hydrated.

START EVERY DAY WITH A HEALTHY BREAKFAST

SUGGESTED BREAKFASTS:
Breakfast cereal with milk and a glass of fruit juice
Petit pan roll/bap, a banana and a glass of milk
Boiled/scrambled egg, toast and a glass of fruit juice
Smoothie made with milk, yoghurt and fresh fruit and a slice of toast
Porridge with milk and a glass of fruit juice
Beans on toast and a glass of fruit juice
Waffles, beans and a glass of milk
Bagel and a glass of milk

WHAT SHOULD YOUR CHILD HAVE FOR LUNCH

The best type of lunch is an energy packed lunch. Its as easy as 1, 2, 3, 4.

1. CHOOSE ONE ITEM FROM THIS GROUP OF FOODS:
Sandwich/wrap/bagel: suggested fillings include - tinned fish, ham, egg, chicken, turkey, hummus, beans, cheese PLUS one or two vegetables such as lettuce, cucumber, tomato, onion, relish or chutney.
Crackers/breadsticks with cheese: Cheese suggestions - include sliced/grated/cubed cream cheese, cheese strings, cheese triangles or baby single serving size cheeses.
Salad: salad suggestions include - pasta salad, rice salad, potato salad, bean salad.

2. CHOOSE ONE ITEM FROM THIS GROUP OF FOODS:
Whole fresh fruit (any type)
Homemade fruit salad
Fruit chunks in ready to peel packs

3. CHOOSE ONE ITEM FROM THIS GROUP OF FOODS:
Oatcake
Plain digestive
Madeira cake
Flapjack
Fairy bun
Mini muffin

4. CHOOSE ONE ITEM FROM THIS GROUP OF FOODS
Bottle filled with fresh water
Water with low calorie squash
Fruit juice

THE CORRECT PORTION YOUR CHILD SHOULD EAT

Active children need plenty of energy in their diet. However, there is a fine balance between eating plenty of energy and eating too many calories. Have a look at the standard serving sizes below and see how your children measure up. Are they eating too much or too little of whats good for them ? The following is a list of the servings from each Food Group that children should be eating on a daily basis.

FRUIT AND VEGETABLE GROUP: Daily Servings: 5+

A serving from the fruit and vegetable group is 80g of any fruit or vegetable. Check out the following handy measures:
Servings Size:
1 apple, pear, orange, banana, 2 plums or kiwi
1 slice of large fruit such as pineapple or melon
3 heaped tablespoons of beans or pulses
3 heaped tablespoons of vegetables whether raw, cooked, canned or frozen
3 heaped tablespoons of fruit salad whether tinned or fresh
A glass(150ml) of fruit juice, maximum of one serving per day
Small bowl of homemade vegetable soup

CEREALS, BREAD, PASTA, RICE & POTATO GROUP: Daily Servings: 6+

Servings Size:
1 bowl of cereal (30g)
1 slice of bread (36g)
50-65g (3 grabs with tongs) of pasta or noodles
1 X 62.5g sachet of boil in the bag rice
1 flour tortilla wrap
1 oval pitta pocket
4 crackers
1/2 bagel
1 medium boiled or baked potato

MILK, CHEESE AND YOGHURT GROUP: Daily Servings: 3 for adults and children, 5 for teenagers

Serving Size:
1 standard glass (200ml) of milk
28g low-fat cheese
2 baby single low-fat cheese
1 carton (125g) of low-fat or 0% fat yoghurt

MEAT, FISH AND ALTERNATIVES GROUP: Daily Servings: 2

Serving Size:
3 slices of cooked lean meat or 1 small chicken fillet
2 fish fingers or similar size of cooked fish (white or oily)
2 grilled lean rashers
2 eggs (not more than 7 per week)
3 oz nuts