nutritio

Nutrition in Sport

For most athletes, being involved in sport means combining a busy lifestyle with the demands of training and competition.

When and what you eat and drink influences your ability to train and recover from training and matches. This is turn can affect your performance.

A healthy diet is one which supplies you with the optimum amount of energy and essential nutrients to keep you in good health and one which maximises your athletic performance. It should provide the correct amounts of:

Carbohydrate

Protein

Vitamins and minerals

Fluids for hydration

The information in this section aims to cover the basic principles of ‘Nutrition for Sport’, converting the theory into practice and providing you with practical advice on the best foods, meals and drinks.

Principles into Practice

Diet significantly influences athletic performance. An adequate diet, in terms of quantity and quality, before, during and after training and competition, will maximise performance. In the optimum diet for most sports, carbohydrate is likely to contribute about 60-70% of total energy intake, and protein about 12% with the remainder coming from fat." LAUSANNE CONSENSUS STATEMENT, 1991

Your most important nutritional consideration is energy

The major nutrients carbohydrate, fat and protein can all provide energy

The main function of protein is for growth and repair of the body

Vitamins and minerals are essential for a variety of functions which contribute to your overall health

Energy Requirements and Body Weight

"Total energy intake must be raised to meet the increased energy expended during training and maintenance of energy balance can be assessed by monitoring body weight, body composition and food intake. Where there is a need to reduce body weight this should be done gradually and not immediately before competition." LAUSANNE CONSENSUS STATEMENT, 1991

Energy In = Energy out = Steady Body Weight

(Food and drink) (Requirements and training)

The amount of energy needed will depend on intensity, frequency, duration and type of exercise undertaken

Total energy requirements will depend on age, sex and body weight

Young competitors will need additional energy for growth and development

‘Making weight’ for competition must be completed gradually by following a sensible weight loss programme

FOOTBALL FOOD

This section provides players with general guidelines on:

What to eat/drink

How much to eat/drink

When to eat/drink

By eating and drinking the right foods and fluids before, during and after each match/session, your performance and also that of the team will improve.

1. General

Carbohydrate should make up 60-70% of your diet (i.e. carbohydrate foods should make up more than half of each plate you eat)

TABLE 1: GOOD SOURCES OF CARBOHYDRATE

Starchy Carbohydrates (Generally eaten as meals)

Breakfast cereals – all types

Bread – all types, including crumpets, bagels, naan, chappatis, potato cakes

Pasta and noodles

Potatoes – all varieties, including waffles, croquettes

Rice

Crispbreads, oatcakes, rice cakes, crackers

Pizza bases

Cereals – bulgar, cous cous, oatmeal, millet

Beans, including baked beans, red kidney beans, blackeye beans, refried pinta beans

Peas, lentils, pearl barley, chick peas

Sweetcorn, popcorn

Sugary Carbohydrates (Generally eaten as snacks)

Sweetened breakfast cereals, fruit and cereal bars

Biscuits e.g. Rich Tea, Digestive, Fig Rolls, Garibaldi, Jaffa Cakes

Cakes – scones, fruit cake, Bara Brith, fruit loaf, teacakes, fruit buns, Swiss roll, iced buns (these will also provide starchy carbohydrates)

Drop scones, pancakes, Welsh Cakes

Puddings – bread based puddings, fruit crumbles, mild puddings, jellies – with custard or ice-cream

Jam, marmalade, honey, chocolate spread, syrup, treacle

Sweetened soft drinks

Confectionery (e.g. chocolates, sweets)

Sugar – added to drinks, breakfast cereals etc.

Sports products (e.g. glucose polymer drinks, sports bars)

Drink between 4-8 litres of fluid per day. This does not include alcohol or coffee/tea. (Never wait until you are thirsty before drinking. By this time you are already dehydrated.)

2. Specific

What to eat/drink in the days before a (Saturday) match:

Thursday

Eat/drink at least 50g of carbohydrate each hour during the two hours immediately after training (see Table 2 – Food Portions Containing 50g of Carbohydrate)

A bowl of cereal before going to bed is also highly recommended

Friday

Breakfast – Eat a high carbohydrate breakfast e.g. A bowl of cereal, 3-4 pieces of toast and a glass of fruit juice

Main Meal (Evening) – Eat a meal based around high carbohydrate foods (see Table 1 – Good Sources of Carbohydrates)

It is important to drink more throughout the day (fruit juice, sports drinks etc.)

Have a number (2-3) of high carbohydrate snacks (see Table 3 – Carbohydrate Snacks

What to eat/drink on the day of a match:
Saturday

Breakfast – Eat a high carbohydrate breakfast e.g. A bowl of cereal, 3-4 pieces of toast and a glass of fruit juice

Pre-Match Meal – Eat a carbohydrate meal (approximately 100g of carbohydrate) at least three hours before kick-off (see Table 2 – Food Portions Containing 50g of Carbohydrate)

Continue eating snacks high in carbohydrate up to an hour before the game (see Table 3 – Carbohydrate Snacks)

Drink plenty (at least 3 litres) of fluids (fruit juice, sport drinks) throughout the morning/early afternoon before the match

Drink approximately half a litre of fluid 30 minutes before the match

What to drink during the match

Drink approximately half a litre of sports drink at half-time

Whenever possible during stoppages in the match take on fluids

What to eat/drink after the match:

Drink at least a litre of sports drink immediately after the match

Make sure you get at least 100g of carbohydrate during the first two hours after the game. (This can easily be done with a combination of fluids and foods that are rich in carbohydrate)

Do not drink any alcohol during the first two hours after a match

TABLE 2: FOOD PORTIONS CONTAINING 50g OF CARBOHYDRATE

Food portions containing approximately 50g of carbohydrate
Breakfast Cereals	Approximate Weight		Handy Measures
Porridge (made with water and milk)	500g	20oz	2 large bowls
Weetabix	75g	3 oz	3-4
Shredded Wheat	75g	3oz	3
Shreddies	75g	3oz	1 large bowl
Branflakes	75g	3oz	1 large bowl
Cornflakes	50g	2oz	1 large bowl
Muesli (unsweetened)	75g	3oz	1 medium bowl
Cereal & Grains
Pasta – white or wholewheat (cooked)	225g	9oz	8 tablespoons
Rice (cooked)	175g	7oz	4 tablespoons
Tinned spaghetti in tomato sauce	400g	16oz	1 large can
Noodles (uncooked)	75g	3oz	1 layer
Tinned ravioli	500g	20oz	1 large can
Pulses
Baked beans	325g	13oz	7 tablespoons
Sweetcorn	300g	12oz	10 tablespoons
Red kidney beans	300g	12oz	10 tablespoons
Chickpeas	275g	11oz	10 tablespoons
Food portions containing approximately 50g of carbohydrate
Potatoes	Approximate Weight		Handy Measures
Boiled	300g	12oz	5 egg sized
Jacket	175g	7oz	1 medium with skin
Mashed	325g	13oz	5 scoops
Chipped	175g	7oz	¾ shop portion
Roast	200g	8oz	4 small
Crisps	100g	4oz	4 packets
Low fat crisps	75g	3oz	3 packets
Bakery Products
White Bread	100g	4oz	3-4 slices
Wholemeal bread	125g	5oz	3-4 slices
Rolls	100g	4oz	2 soft/crusty
Pitta bread	100g	4oz	1 large
Naan bread	100g	4oz	2 mini naan
Crumpets	125g	5oz	3
Currant buns/teacakes	100g	4oz	1-2
Fruit scones	100g	4oz	2
Malt loaf	100g	4oz	2-3 slices
Welsh cakes	75g	3oz	3
Bagels	75g	3oz	1
Jam tarts	75g	3oz	3 individual
Swiss roll	100g	4oz	3 slices
Fruits
Apples	425g	17oz	4 medium
Oranges (peeled)	625g	25oz	4 medium
Pears	525g	21oz	3 medium
Bananas	225g	9oz	2 large
Dried Apricots	150g	6oz	20
Dates (dried)	100g	4oz	7
Figs (dried)	100g	4oz	5
Raisins	75g	3oz	3 tablespoons
Grapes	325g	13oz	60
Peaches in juice	500g	20oz	1 large can
Pineapple in juice	400g	16oz	1 large can
Apricots in juice	400g	16oz	1½ large cans
Biscuits
Plain Digestive	75g	3oz	5
Ginger Nuts	75g	3oz	7
Fig Rolls	125g	5oz	4-5
Food portions containing approximately 50g of carbohydrate
	Approximate Weight		Handy Measures
Jaffa Cakes	75g	3oz	6
Oatcakes	75g	3oz	6
Ryvita	75g	3oz	9
Crackers	75g	3oz	10
Rice cakes	75g	3oz	10
Dairy Foods
Rice Pudding (low fat)	325g	13oz	Almost a whole can
Ice Cream	225g	9oz	4 scoops
Custard (low fat)	425g	17oz	1 can
Milk – whole, semi or skimmed	1000ml	40fl.oz	2 pints
Confectionery
Milk or plain chocolate bar	75g	3oz	1½ 50g bars
Kit Kat	75g	3oz	8 fingers
Milky Way	75g	3oz	1½ standard bars
Mars Bar	75g	3oz	1 standard bar
Bounty	100g	4oz	1½ standard bars
Snickers	100g	4oz	1½ standard bars
Jelly Babies	75g	3oz	1 medium packet
Liquorice Allsorts	75g	3oz	1 medium bag
Fruit Pastilles	75g	3oz	2 tubes
Sugar/Preserves
Table sugar – white or brown	50g	2oz	12 level teaspoons
Jam	75g	3oz	9 level teaspoons
Honey	75g	3oz	9 level teaspoons
Drinks
Fruit juice	550ml	22fl.oz	1 pint
Ribena (diluted)	400ml	16fl.oz	2 glasses
Lemonade (not diet) Cola (not diet) Lucozade (Original) Isotonic sports drink	800ml 500ml 250ml 600ml	32fl.oz 20fl.oz 10fl.oz 24fl.oz	2½ cans 1½ cans 1 glass 2 cans

TABLE 3: CARBOHYDRATE SNACKS

Biscuits e.g. Jaffa Cakes, Plain, Digestive, Fig Rolls

Cereal bars e.g. Kellogg's Nutria-Gain

Sweets e.g. Wine Gums, Jelly Babies, Fruit Gums

Popcorn

Low fat crisps

Sports drinks e.g. Isotar, Lucozade, Gatorade

Fruit e.g. Apples, Bananas, Tinned Fruit

Dried fruit e.g. Currants, Raisins, Figs, Apricots

Crackers

Bread rolls (with low fat filling)

Fruit juices e.g. Orange juice

Jelly

Chocolate bar e.g. Mars Bar, Snickers

Scone, muffin

Low fat fruit yoghurt

Toast with jam (a little butter/margarine)