NUTRITION 1.0 GOOD CHOICES. NUTRITION 1.0 OBJECTIVES -Provide practical nutritional advice with regards to the basic requirements of the modern day rugby
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.
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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
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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
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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.
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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.
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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
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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
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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
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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
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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
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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
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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.
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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
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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
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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
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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
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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
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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