Enhancing Athletic Performance: Essential Sports Nutrition for Derby Tigers

1. Derby Tigers Basic Sports NutritionDr Steven Peterson

2. The Derby Tiger • Trains 2 times a week • 2 hours of football a week • That’s pretty good • Need correct food and nutrition to support this

3. How to be better • The right foods and right preparation will make your body better at performing well • A little extra advantage, could be difference in a close game or to keep spot in the team • It will keep you healthier – you can have a healthier, longer life

4. Nutrition • 3 Types of food • Carbs (carbohydrates) – Energy for game • Protein – Muscle building and repair • Fats – Slow burn energy • All are different fuels you need to make the organs and parts of your body to work

5. Carbohydrates • Body has only very limited stores, however it can be accessed and used very quickly • Glycogen • High Intensity, short duration • Almost enough for 2 hours hard exercise • Performance drops as you run out

6. Carbohydrates (glycogen) • You need maximal stores in liver and muscle before the game • Need to replenish ASAP post game • Also provides some protection infections • Important as serious sport stresses body • 10g carb per kg per day for maximal stores • if you are using it (otherwise get fat)

7. 50g Carbohydrate options • 2 Sports gels • 2 Slices of toast with jam / honey • 100g pasta • 130g rice • Baked potato with salsa • 2 pancakes with syrup • 2 muesli bars • Large Muffin • Bowl cereal

8. Protein • Protein • Not really a fuel in AFL • Repair and build muscle tissue • Essential due to damage from the game and to make muscles get bigger • Meat, (dairy)

9. 10g Protien options • 40g lean beef, pork, chicken and lamb • Get better quality meat more protein less fat • 50g tuna and cooked fish • 300ml milk • 2 eggs • 30g cheese • 4 slices bread • 120g tofu • 200g beans

10. Fats • Fats – Good fuel but too slow for the body to make use of in a game of AFL • Excess fat interferes with body’s ability to store and use carbohydrates and protien • You get enough fats in your diet without trying to find more

11. 1-2 days pre game • 1 – 2 days before – Focus on carbs • Helps increase body stores • If you are fit (endurance training) and you eat lots of carbs, your muscles will learn to store more carbs than a normal person • Plenty of water, no alcohol

12. Game day • 2-3 hours before minimum – Carbohydrate based mean that you enjoy and helps you to relax along with plenty of water • ’Carb loading’ pre game • Not in 30min prior • Always plenty of water in hot weather

13. During the game – Fluids! • Why – maintain blood volume & keep cool • Can lose up to 3L fluid per game in sweat especially for the bigger guys • Half a bottle every quarter • Energy drink after the first quarter • You need carbohydrates / electrolytes back • You need to eat something if exercising more than 1 hour (so at half and 3/4 time) • Oranges, bananas, lolly snakes are good way to get some carbs back

14. Recovery Nutrition • The hour after solid training and game is as important as the week leading up to it • Eat within 1st hour after game and training • Even if you don’t feel like it • Highest rates of gycogen synthesis (carbs) • Fastest time for anabolic muscle repair • The next day possible but less efficient

15. Suggestions for recovery snack • Combination carbohydrates and protien • 300ml milkshake or smoothie • Large bowl Breakfast cerial with milk • Can of baked beans 2 slices toast • 2 crumpets, peanut butter and glass milk • Bowel Fruit salad with 200ml yogurt • Large baked potato, cheese and milk • Sandwich and banana

16. Recovery fluids • Plenty of fluids – remember you lose liters • You will end the game in a fluid deficit • If not corrected it will impair next performance • No alcohol 4 hours post game and exercise • Need to also replace electrolytes from sweat • Post session alternate water and energy drinks • Aim for 1-2 litres • When urine is clear you are on track

17. During the week • Early in the week – protein 2 to 3 serves day • Exercise breaks down muscle tissue needs to be replaced • Meats and fish most efficient sources • Also Milk, yogurt, cheese, eggs • Large quantities pasta, beans, tofu for vegitarians • Minimum – Fats • You’ll get enough whatever you eat • “Sometimes” foods

18. What else • Vitamins & Minerals • Many, many different vitamins and minerals all are crucial for specific functions • Example – Vitamin A in some vegetables to help you see in the dark • Important to keep healthy • Important if you want to perform your best • Balanced diet • Eat a little of lots of different things

20. Alcohol • Alcohol • Dehydrates, minimal energy content • Not in 24 hour prior • Not the first 4 hours after a game – interferes with carb and protein reloading (grand final excepted) • Not in a binge or if injured • Ideally given finals you’d stay off it • It takes the body 3-4 days to recover from a binge • It’s a poison and takes body a while to deal with it

21. Caffeine • Caffeine • OK if not too much • Too much increase anxiety, heat production and basal metabolic rate • Keep to a minimum 6 hours before game or training for most efficient use of fuel stores

22. Supplements • Not a magic fix • For you guys – healthy lifestyle and diet will be most beneficial • Most supplements not harmful • If have something you are taking and want advice, or if you want to learn more, visit me in DAHS

23. DAHS • Walk in bulk billing clinic • Ask to see me (or male doctor) and I will try see you quickly • If you need an appointment, negotiate with reception staff it might be possible • I am there most days • Hopefully be at the games • Next week – Injury prevention in AFL