Derby Tigers
Basic Sports Nutrition
Dr Steven Peterson
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
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
Nutrition
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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
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
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)
50g Carbohydrate options
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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
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)
10g Protien options
• 40g lean beef, pork, chicken and lamb
– Get better quality meat more protein less fat
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50g tuna and cooked fish
300ml milk
2 eggs
30g cheese
4 slices bread
120g tofu
200g beans
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
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
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
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
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
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
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
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
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
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
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
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
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