Scotch College

Nutrition

The importance of good nutrition and the effect it has on athletic performance and health generally is widely accepted.

As educators we can encourage our students to eat a 'healthy' diet. ie a variety of foods from the five food groups

Eat Most	Vegetables, Pasta, Bread, Fruit, Legumes, Rice, Noodles, Cereal, Corn, Juice
Eat Moderately	Meat, Fish, Nuts, Cheese, Chicken, Yoghurt, Eggs, Milk
Eat Least	Fatty Foods, Oils, Fats,Sugar, Alcohol

Young growing active bodies use up a substantial amount of energy. This energy can be obtained from carbohydrates, proteins and fats. The ideal source of extra energy is carbohydrates ( Eat Most Category).

Running low on carbohydrates causes fatigue

A. Carbohydrates - occur as starches or sugars

(1) Complex (starches) eg bread, cereals, grains, vegetables and legumes

(2) Simple (sugars) eg fruit, honey and cane sugar

NB Carbohydrates not used immediately are stored in the liver and muscle as glycogen.

(glycogen is the form of energy called upon during exercise).

B. Protein - its most important role for the young athlete is in building, maintaining and the repairing of muscle and tissue.

Protein gives the body structure, shape and definition.

e.g. lean beef, lamb, veal, pork, skinless poultry, fish, eggs, low fat dairy and soybeans.

C. Fats - provide a concentrated source of energy, make meals tasty, satisfying and rich in texture.

They can also supply essential fatty acids and fat soluble vitamins - both important to health and fitness.

e.g. whole milk, butter, margarine, oil, cream and cheeses.

NB Coaches:

(1) Fat can cause lethargy (see 2)

- obvious negative connotations before training or event.

(2) Fat takes a lot longer to digest than carbohydrate and should be avoided before training or competition.

(3) Too much fat can cause problems - increased body weight (long term artery damage).

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Ideal diet

To achieve maximum energy levels the young athlete needs a well balanced diet, with the right proportions of carbohydrates, protein and fat.

Carbohydrates	55 - 60%
Protein	10 - 15%
Fat	25 - 30%

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Pre - event meal

1. Guidelines

• should comprise complex carbohydrates and fruit
• eat at least 2-3 hours before the event
• it is better to eat too little than too much
• meal should include plenty of fluids

2. Suggested pre-event foods include

• cereal + skim milk + fresh or canned fruit
• muffins or crumpets with jam or honey
• pancakes + syrup
• toast + baked beans or canned spaghetti
• baked potatoes with low-fat filling
• creamed rice made with skim milk
• pasta with tomato-based or other low-fat sauces
• rolls or sandwiches with banana filling
• fruit salad + low-fat yoghurt
• liquid meal (supplements or homemade fruit smoothie)

After the event

Foods and fluids consumed within fifteen minutes after the event have an important effect on the athlete's rate of recovery.

1. Best recovery fluids - soft drinks (not caffeine as dehydration effect), sport drinks, mineral water, fruit juices and plenty of cold water.

2. Best recovery foods -bananas, pineapple, oranges, sandwiches, rolls, low-fat yoghurt.

NB. As above, studies show that in the first fifteen minutes after an event, an athlete has the opportunity to restore lost glycogen at a faster rate than normal.