Nutrition

The origin of the term nutrition, and of ‘nutrients’, refers to all substances necessary for growth and for the maintenance of life and health of the body tissues. In this sense, not only food but also water and oxygen can be called nutrients, and their provision can be called nutrition.

We eat food to fuel our metabolic energy production and the raw materials necessary for growth, repair, and maintenance of the body’s fabric. Carbohydrates, proteins and fats are broken down by the digestive system into their simplest components: simple sugars, amino acids and fatty acids.

In common usage, nutrition means provision of substances in food and drinks.

Why is good nutrition important?

Essential for our every day life! Aids recovery time, Decreases fatigue, improves performance, Prevent disease, illness, and mental fitness.

We should eat a balanced diet, exercise regularly, drink sufficient fluids and rest and sleep well to create the balance.

Please note that the following information provided in this section is a guideline only, consult your recommended nutritionists or general health practioner for the experts opinion.

Nutrition & Energy

Energy Measured in kilojoules (or calories) = body processes + movement + exercise

4.184 kilojoules = 4,184 joules = 1 Calorie = 1 kilocalorie = 1,000 calories

The foods we eat provide energy, which is measured in kilojoules. Just how much energy depends on the amount of carbohydrate, protein and fat the food contains. Fats and alcohol are by far the most energy-dense foods. This is why they should only be consumed in moderation, particularly if you are overweight or obese.

The energy value per gram of various food components includes:

• Fat : 37kJ (9 Cal) – not all fatty acids may provide the same amount of energy
• Alcohol : 29kJ (7 Cal).
• Carbohydrates : 16kJ (4 Cal) – not all carbohydrates may provide the same amount of energy
• Protein : 17kJ (4 Cal)
• Dietary fibre : 13kJ (3 Cal) – if fermented by bacteria in the large intestine
• Water : 0kJ (0 Cal).

Carbohydrate – the quick release energy

• A regular carbohydrate intake enhances performance by:
  • Restoring muscle and liver glycogen
  • Maintaining blood glucose levels and concentration
  • Providing essential vitamins and minerals
  • Providing fibre
  • Adequate carbohydrate is important for daily training/competition for performance & recovery

Carbohydrate Sources

• Breads – all types
• Breakfast cereals
• Rice, pasta, noodles
• Couscous/other grains
• Cakes, biscuits, buns, muffins
• Snack foods eg. Pretzels, chips, chocolate
• Cereal/fruit/sports bars
• Fruit – all types
• Starchy veggies
• Pulses & legumes
• Milk & yoghurt
• Dairy desserts
• Sports drinks, juice, soft drink, cordial
• Sugar, jam, honey, lollies
• Supplement drinks
• Jelly, sports gels

CHO – Glycaemic Index

• Glycaemic Index (GI) – refers to the rate at which carbohydrate containing foods are digested and absorbed.
• FOR RECOVERY – MODERATE TO HIGH GI FOODS
• BEFORE EXERCISE – LOWER GI FOODS for long lasting energy
• During longer breaks (if multiple games) – low GI foods

Carbohydrates – What & When

Endurance athletes include a low GI carbohydrate at every meal and snack particularly in the few days leading up to an event as training tapers. This will

• increase glycogen in muscle & liver therefore more energy
• High GI carbohydrates very useful for recovery as a compact energy source when needs are high

Carbohydrate Requirements

• General sports activity of 60 mins p/day, low intensity requires 5-6g/kg body weight
• Moderate training of 60-120 mins p/day, intense activity requires 6-8g/kg body weight
• Endurance training of 120 mins p/day, intense activity requires 9-10g/kg body weight
• Intense training of 5-6 hours p/day, intense activity requires 12-13g/kg body weight

Carbohydrate Activity & the Amount of CHO in foods

Protein

• Breaks down into amino acids which repairs muscle tissue
• Include in recovery meal
• Preserves immune function
• Exercise increases requirements:
  • Positive protein balance to increase in lean body mass
  • Small amount used for fuel
  • Repair/recovery needs
• More protein means more muscle

Sources of Protein

• Meat eg. Beef, lamb
• Poultry eg. Chicken
• Fish & seafood
• Eggs
• Dairy products
• Protein supplements eg. Drinks, bars
• Pulses/legumes
• Soy dairy
• Tofu
• Nuts & seeds
• Meat substitutes
• Grains, fruits & veggies (small amounts)

Fat

• Fat is essential!
• Aim for 25-30% of intake
• Limit saturated fats eg. Meat fat, dairy, takeaway
• Increase mono & polyunsaturated fats eg. Olive oil, nuts, avocado, fish
• Assists in weight & body fat control

Sources of Fat

• Butter, margarine, oil
• Cream, sour cream
• Mayonnaise, salad dressings
• Avocado
• Nuts and seeds
• Meat fat, poultry skin
• Oily fish
• Coconut
• Full cream dairy products
• Soy products
• Takeaway & snack foods
• Pastries, cakes, biscuits, desserts & chocolate
• Sauces & gravies

Preparation & Planning For Competition

Nutritional factors associated with fatigue or a decline in performance

• Depletion of glycogen stores in the active muscles
• Hypoglycaemia (low blood sugar)
• Dehydration
• Hyponatraemia (low sodium)
• Stomach upsets

Pre-Event Nutrition

Has become a very specialised field over the years and very much particular to the type of sport you are participating in.

• To perform well your body needs to have adequate CHO fuel stores in the muscles and liver. CHO is stored in the muscles
  as glycogen to provide an important source of fuel.
• If you are competing each day, particularly more than one session each day, it is crucial that you constantly replenish your
  muscle glycogen levels
• The CHO foods eaten in the last hours before activity can help top up this important fuel
• Therefore eating a CHO rich meal or snack before sport gives you a much better chance of maintaining normal blood
  glucose levels and enhancing both physical and mental performance

The night before…

• Make sure you have plenty of CHO the day before e.g. 6-8g/kg/bw
• Make sure you drink adequate fluids & start well hydrated
• Pack your bag with PLENTY of food and fluid
• Plan for travel days as well as competition days
• Get plenty of sleep!

Competition morning

• For events in the morning, you should schedule your breakfast 2-3 hrs prior
• With the early start, you may prefer to have a lighter snack 1-2 hrs before the event and a larger supper the night before
• Those competing later in the day may choose to eat their normal meals in the earlier part of the day and then have a light

snack 1-2 hrs prior.

Pre-Event Hydration

• Dehydration can decrease your performance. Sweat loss during exercise is often greater than the amount of fluid an athlete can replace during a session. As dehydration increases there is a gradual reduction in physical and mental performance.
• Dehydration greater than 2% loss of BW increases risk of nausea, vomiting, diarrhoea, and other gastro-intestinal problems during exercise.

Effects of dehydration

• Increases heart rate
• Increases body temperature
• Increases perception of how hard the exercise feels, especially when exercising in the heat
• Impaired concentration and skill acqusition
• Once you’re dehydrated, your body’s ability to absorb water also decreases, making it more difficult to reverse the fluid
  deficit.

Adequate hydration is very important in the maintenance of body temperature. When muscles contract they generate heat which must be dissipated from the core to the body surface and adequate water to maintain adequate blood volume is vital.
Blood, kidney, heart and lungs are made of 80% or more water. Muscle, spleen, brain, intestines, & skin are 72-75% water. Even bones are 22% and fat tissue is 10% water.

On a normal, moderate temperature, inactive day you would lose 1.5 liters (6 glasses) of water through kidney filtration (urine production) and another 0.750 – 1 liter (3-4 glasses) through the skin and respiration.

Although we get water from fruits, vegetable, other beverages and food, an average person needs 8 – 9 glasses per day just to replace average losses.

Our Recommendations On Supplementation

Why Supplement ?

Nature supplies us with everything we need to survive on this planet. Our Problems begin to arrise however when natural processes are interfered with to increase productivity. These changes include the additions of artificial fertilisers or pesticides consequentially changing the organization of physical structures within plants and animals. Unless you eat copious amounts of super fresh organic produce, there is no guarantee that the food you are putting into your body contains all the right vitamins, minerals and goodness required to fuel your body on a daily basis.

Today’s modern lifestyle exposes our bodies not just to fertilisers and pesticides but also to car emissions, polutions, stress, longer hours, less time for exercise, less time to eat correctly and less quality sleep as a whole. Almost every human on the planet from the unemployed, the house wife, the business executive, to elite athlete we are pushing our bodies further for love, passion or necessity and its through supplementation that we begin to fill in those gaps.

I have researched and sampled many of the worlds leading brands of supplements over the years through general living, sickness, disability and competition. To date have yet to be convinced otherwise that there are any better all round products on the market today than those that follow.

Multivitamins

PHARMANEX the official Vitamin and Mineral sponsor to the American Olympic Team through 2000 Sydney and 2004 Athens, has more than 125 staff scientists and 20 highly distinguished scientific advisors representing top research and learning institutions around the world ( Pharmanex Scientific Advisory Board ) The combination of internal scientists, research centres, and the Scientific Advisory Board comprises the most extraordinary group of scientists ever assembled by a nutritional company. Ask us how you can save dollars on purchasing direct & ensure all the gaps in our diet are filled. http://www.pharmanex.com/intercom/editorial.do?contentId=au.px.shop.home

Body development

MUSASHI is the Australian Owned Company which has lead the health and fitness industry in Research and Development of Amino Acids and their uses. The company identifies specific combinations for use in the areas such as short term and long term energy, recovery from exercise and injury,muscle development and fat loss – Local company creating international stardom. www.musashi.com.au

Endurance

HAMMER NUTRITION – Having run my first international marathon on Stamidade in 1985, in Fiji at the age of 14, to being introduced to to Hammer at the 70.3 Half Ironman on the Gold Coast, Australia in 2006. It was the training for and the racing of the 2007 New Zealand Ironman where I was convinced that there was no other product for endurance events I found no other company freely clarifies subjects such as excess hydration, Simple Sugar Consumption, Improper amounts of calories, Insufficient Electrolyte Supplementation and the right balance of proteins and electrolytes and post workout nutrition to truly perform at your best. Ask for the latest Edition of” The Endurance Athletes Guide to Success” www.hammernutrition.com

Anti Inflametory

LYPRINOL ® contains a unique grouping of rare omega-3 fatty acids derived from the non-polar lipids of New Zealand’s green lipped mussel (perna canaliculus). A rare combination of lipid groups and unique Omega-3 polyunsaturated fatty acids shows through clinical research to be an extremely potent anti-inflammatory. www.lyprinol.com

Our Recommendations for Nutrition Consultants