Nutritional Information

NUTRITIONAL INFORMATION THE BEST FOODS FOR SPORTS PERSONS

INTRODUCTION

Sports foods can be seen as dietetic foods or meals that are compiled and blended together in such a way that the energy levels in the body are increased and the vital minerals and nutrients are incorporated in such a way that the body is not compromised by prolonged body activity.

These foods are consumed to replenish the nutrients, fluid, minerals and energy levels in the body that may have been used during exercise. Some foods can be consumed before, during and after intensive body activity. A good example of a fruit which may be consumed just before exercise is bananas, they are a great source of vitamin A and C and are packed with easily convertible carbohydrates which offer the body energy through the process of digestion.

There are refined foods and unrefined foods. These foods all aid when intensive exercise is practiced. Refined foods are often the best foods to ingest just before exercise as they offer the body an almost instant surge of energy (this is because the carbohydrates, minerals and nutrients are easily converted into glucose which supplies the body with energy). Unrefined foods release glucose more gradually into the body due to the effort the body makes in digesting the food. It is therefore safe to say that the body requires a bit of both refined and less refined foods in order to sustain and give instant energy to the body.

Vitamins A and C
These vitamins are easily obtained in fruits and vegetables.

A variety of fruits that are considered the best sources for vitamin A and C are;
FRUITS: · Oranges · Grapefruit · Bananas · Strawberries and · Kiwi fruit

VEGETABLES · Broccoli · Spinach · Green and red peppers · Tomatoes · Carrots · Sweet potato and · Squash

CALCIUM
Calcium is important for strong bones. Foods from which calcium is easiest to obtain are mainly dairy and dairy products.

The best sources of calcium in the body are: · Low-fat milk · Yogurt · Cheese · Oranges and · Soy milk

PROTEIN
Protein is important for the building and protecting of muscle in the body. Foods from which protein is easiest to obtain from are meat and meat products.

The best sources of protein are: · Roast beef · Ham · Tuna · Salmon · Nuts (peanut butter) and · Cottage cheese

CARBOHYDRATES
Carbohydrates are of utter most importance to a sports man/ woman as they offer the body a substantial amount of energy when digested. These carbohydrates are easily accessible in grains and grain products. Carbohydrates are mostly divided into low GI (glycemic index) and high GI. Low GI can be described as refined foods that release a surge of instant energy in the body and then unrefined or less refined foods that can be described as foods that release energy gradually in the body.

The best sources of carbohydrates are; · breads (whole grain and plain) · Pastas · Rice · Pap and · Potatoes

EASY SNACKS (FOR SPORT PERSONS)
Perishable snacks · Whole-wheat bagels · English muffins · Low-fat bran muffins · Yogurt · Fresh fruit Non-perishable snacks · Pretzels · Popcorn · Peanut butter · Juice boxes · Dried fruits · Nuts

Fuelling before, during and after an event - Waterpolo

The primary source of ‘fuel’ for any form exercise is carbohydrate. It is critical that we provide our muscles with an adequate supply of carbohydrate before, during, and after exercise. An overall adequate nutrient and fluid supply is also of importance.

A low carbohydrate intake may result in fatigue, decreased performance and delayed recovery.

Your main needs before, during and immediately after an event are fuel (carbohydrates), water and electrolytes. Drink fluids (mainly water) every 20 minutes, especially if it is hot.

The guidelines below refer to low Glycaemic Index (GI), Intermediate GI, and High GI foods.

The Glycaemic Index (GI) is a numerical measure of the rate at which carbohydrate rich foods affect the blood glucose level after you consume the food (ie. How fast or slow the carb-rich food is digested and absorbed into the blood stream).

Glucose is used as a standard with a value of 100, as it results in a sharp, quick rise of blood glucose levels. The glycaemic index ranks foods on a scale of 0-100 according to their actual effect on blood glucose levels.

Low GI foods : are slow release carbohydrates Can be eaten before exercise, 2-3 hours before an event

Intermediate GI : Can be eaten after exercise, or during an event

High GI foods : are fast release carbohydrates Can be eaten during an event and after an event

FUELING FOR EXERCISE
Extensive exercise for more than 60 minutes needs enough fluid to match sweat loss and carbohydrates for energy to maintain a normal blood sugar – 30 – 60g carbohydrate/ hour i.e. 500ml sports drink + 1 energy bar or banana.

During severe exercise carbohydrate is used from muscle glycogen – as the glycogen gets depleted we rely on the blood glucose. This is when you need a sports drink to replenish the blood sugar. A low blood sugar will make you feel weak and in addition affect your ability to concentrate and remain focused.

FOODS
For snacks during exercise you can use natural sugars from fruits and juices, some might choose gels or energy bars and others prefer sports drinks or even hard candy. You will need to experiment to determine what food or fluids work best for you and how much is appropriate. It does not matter you ingest the carbohydrate in a solid or liquid form, they both are equally effective. You need to learn to use the one that settles best in your body.

FLUIDS
Adequate fluid intake is directly related to your performance. Reliance on your thirst mechanism can be unreliable signal to drink. You need to drink before you are thirsty. The best way to check if you are taking in enough fluid is to check the colour of your urine. If it is dark (i.e. concentrated with metabolic wastes) you need to drink more and if your urine is pale yellow, you have a normal hydration. Urine may also be dark with the use of vitamin supplements in which case the volume of the urine pasted is a better indicator of hydration. In addition to urine you need to check how you feel which can also indicate dehydration – lethargy, headaches, muscle cramps, nausea and vomiting, dizziness, confusion, disorientation, irrational behaviour, inability to concentrate and weakness.

ALL DAY FUELING
For the competitive athlete who is participating in an all day event or back-to-back events in a Tournament that requires top performance for hours on end, you need to carefully monitor your nutrition. Most athletes don’t even think about what they will be eating during and between the games. They just eat whatever is around – hotdogs, doughnuts, chips or nothing. These athletes are cheating themselves of the ability to perform well throughout the day. Your goals should be to maintain proper hydration and normal blood sugar levels. You will have to think constantly about fuelling for the upcoming event and refuelling as soon as possible after he first even to prepare for the next session. Knowing your calorie and fluid goals can guide menu planning. Also having true sports foods easily available in your gym bag will make this an easier task. Each individual’s body is unique. No one diet will work for everyone. You will need to experiment with a variety of fluids, foods and eating patterns before, during and after practice until you discover the best choices or your body.

Below is a guideline of the types of foods and quantities required for exercise: Your main needs before, during and immediately after an event are fuel (carbohydrates), water and electrolytes. Drink fluids (mainly water) every 20 minutes, especially if it is hot.

The guidelines below refer to low Glycaemic Index (GI), Intermediate GI, and High GI foods. The Glycaemic Index (GI) is a numerical measure of the rate at which carbohydrate rich foods affect the blood glucose level after you consume the food (ie. How fast or slow the carb-rich food is digested and absorbed into the blood stream).

Glucose is used as a standard with a value of 100, as it results in a sharp, quick rise of blood glucose levels.

The glycaemic index ranks foods on a scale of 0-100 according to their actual effect on blood glucose levels.

Low GI foods : are slow release carbohydrates Can be eaten before exercise, 2-3 hours before an event

Intermediate GI : Can be eaten after exercise, or during an event

High GI foods : are fast release carbohydrates Can be eaten during an event and after an event

High GI foods (during/post event)
Breads, Cereals Banana bread Raisin bread , Low GI bread, Seed bread Provita Fruit and seed loaf Wholegrain bread Pronutro Wholewheat, Original, Apple bake All Bran Up ‘n Go, Bokomo Muesli, Fine Form Oats-so-Easy, Natural, Jungle Drinks Get Up ‘n Go Flavoured milk Nesquick, with low-fat milk Sustagen Ensure Nutren Active, Vanilla Junglevite juice Fruit Cherries, prunes, grapefruit, peaches, apples, plums, grapes, pears, kiwifruit, mango, orange Apple juice, most 100% fruit juices Starches Lentils, beans, chickpeas, baked beans Pasta made from durum wheat Sushi, salmon and rice Tastic white rice, brown rice, basmati rice Sweet potato, mielies (corn on the cob), sweetcorn Nutella Custard, homemade Apricot jam Popcorn Provita bites Advant Edge Bar Breads, Cereals Pita bread, Wheat-free Pumpkin Seed Rye bread,Seed loaf bread Provita, Oats & Brown Sugar Crackermates Bran muffin Linseed Rye bread Ryvita White high-fibre bread Oats, cooked All-Bran Honey Nut Crunch Maximize Cereal, Frosties, Coco Pops Crunchers Drinks Nutren Active Soft drinks (eg. Coke) Nesquick, strawberry Orange squash (eg. Oros) Fruit Fruit salad, dried, sultanas, apricots, banana, paw paw family, currants, raisins, dates, dried fruit flakes, pineapple Ice Tea, Ceylon, Marula Mania juice, orange juice, apricot juice, breakfast punch, guava/ mango/ peach/ litchi/ summerpine juice Sweets and Snacks Raw honey, homemade jam (at least 50% fruit) Provita, multigrain Ouma Nutri Rusks crackers Bran muffin Jelly Ryvita Bar One*/Mars Bar* All Bran bar, Kellogs Caramel-covered popcorn Damascus nougat Fast Fuel energy bar Jungle bar Breads, Cereals White, brown bread Hamburger bun/roll Snackbread, wholewheat Melba toast, corn thins, rice cakes Pronutro, strawberry Weetbix, All-Bran Toaste Muesli Caramel Coco Pops, puffed wheat cereal, mieliemeal, Crunchy nut cornflakes, Pronutro-Original, Nutrific, Rice crispies, Coco pops, Morvite, Cornflakes, Fruit lopps, Mabella, Special K, Pronutro-chocolate, Oatso-easy – all flavours except plain Drinks Game, Energade, Lucozade, Powerade Biogen Cytogen Fruit Watermelon Medley of Fruits juice, litchi juice Starches Green beans and potato, cooked Pasta made from wheat flour, Two minute noodles Mashed potato, baked potato Caramel-covered popcorn Damascus nougat Jungle bar, PVM bar Evox energy bar, Fast fuel Energy bar Super C, Jelly beans Marshmallows Marie biscuits Jelly babies Special K bar Pretzels (Ref: Eat Smart for Sport: L. Delport, P. Volschenk)

RECOVERY AFTER EXTENSIVE EXERCISE After a hard workout your top priority should be to replace the fluids you lost by sweating so that your body can get back to water balance. You should have ideally minimised dehydration during the event by consuming at least 80% of sweat losses. To optimise muscle glycogen replenishment you should consume carbohydrate rich foods and beverages within 15 minutes after your workout. It is during this time that the enzymes responsible for making glycogen are most active and will most rapidly replace the depleted glycogen stores. The guideline is 1g carbohydrate/ 1 kg body weight taken every hour. Protein can also be part of the recovery diet. Proteins have been shown to enhance glycogen replacement in the initial hours after hard exercise. Also the availability of amino acids may enhance the process of building and repairing muscles. There is no evidence that post exercise vitamins have any beneficial effect on recovery.

CRAMPING
The cause of muscle cramps is not fully understood. They most commonly occur amongst athletes who work their muscles to the point of exhaustion. They are likely to be related to over exertion, but fluid loss, inadequate condition and electrolyte imbalance may also be predisposing factors. They are often overcome by massage and stretching. The following nutritional factors may also play a role: 1. Water – always drink enough fluids daily so the urine is pale yellow to clear. Target to drink 250mls every 20 minutes. 2. Calcium – plays an essential role in muscle cramps. To keep calcium levels normal you need to consume dairy products twice each day, such as low fat milk and yogurt for snack. 3. Potassium – electrolyte imbalance such as lack of potassium may play a role in muscle cramps. Eating potassium rich foods on a daily basis focussing on fruit and veggies is adequate. 4. Sodium – sodium loss is common in athletes who exercise for more the 4 hours at a time and those athletes who drink water without eating. Use sports drinks and salted pretzels or crisps to increase body sodium levels.

ALCOHOL
Alcohol and athletes seem to go hand in hand, celebrations at a pub after the game is common. If you are determined to drink alcohol as part of your recovery diet, keep in mind the following facts: 1. Alcohol is a depressant and will slow your reflexes. 2. Late night drinking will affect your sleep and hangover the next day. 3. Alcohol is a poor source of carbohydrate. A can of beer only has 14g carbohydrates as compared to 40g in a can of soft drink. 4. Alcohol will take effect faster on an empty stomach, especially after exercise. 5. Alcohol has a diuretic effect and the more you drink the more you will urinate. 6. Calories in alcohol are easily fattening. 7. If you are going to drink, drink moderately – 2 drinks/day for males and 1 drink/day for females. 8. Don’t drink if you cannot stop.

SUMMARY
By consuming the appropriate foods and fluids before, during and after exercise, you can significantly improve your stamina, endurance and enjoyment of exercise. Take note of the following key points:
1. Start your exercise program well fuelled every day. The target intake is 6-10g carbs/kg body weight.
2. Start your exercise program well hydrated every day. The goal is to have clear / pale yellow urine every 2-4 hours.
3. Consume adequate carbohydrates and fluids during exercise longer than 1 hour. Target is 1g carbs/kg per hour of exercise i.e. 250mls energy drink every 20 minutes.
4. After exercise you need to recover with adequate carbs and fluids. Consume about 75g carbs every hour for 4-5 hours. Drink until your urine is clear.
5. Allow adequate rest days for your muscles to refuel and recover. You should taper at least 1 week before competition. Each week during training you should schedule at least 1 day with no exercise and another easy day or day off.

SUPPLEMENTS
Supplements will not be able to replace a well-planned sports specific diet. An appropriate eating regime remains the foundation of a nutrition game plan, together with other factors vital for peak performance. Supplements can be used in certain situations to fine-tune or top-up an already optimal diet (hence the word ‘supplements’ or ‘substitute’). Specific supplements, if used correctly in certain situations, can play a small but useful role in performance and could be the difference between winning and losing. If your diet is adequate supplements is unlikely to improve performance. A general multivitamin and mineral supplement, providing not more than 100-150% of recommended daily allowance (RDA), would benefit most sportspersons. Creatinine phosphate is involved in a number of functions in exercising muscle. It provides a limited, but rapidly available source of fuel to regenerate ATP, which is the most important fuel source in performance of all out sprints of 5-10 seconds. There is no scientific evidence of major health risks associated with short-term creatinine supplementation. However creatinine should be avoided by athletes with impaired kidney function or elevated blood pressure. A dose of 3g/day is adequate as any extra creatinine will be excreted via the urine. Note that there are some athletes who will not respond to creatinine and creatinine without the appropriate training and dietary regimen will have no effect at all in muscle building.