Athletes Nutritional
Requirements
What you will know &
understand by the end.
 You will have understanding of Pre & Post work out snacks &
meals
 Will be able to work out your correct calorie consumption .
 Understand the correct dietary requirements to increase speed
and maintain weight .
 Know the best supplements and the worst supplements .
 The effects alcohol and bad diet has on your performance .
 Know your hydration amount and fat amount with bioelectrical
impedance device .
 Understand benefits of aloe Vera may have on your health and
how it may increase performance and recovery .
Eat Frequent , Small to
medium sized meals
Eating in excess at one single meal combined with infrequent meals throughout the
day can lead to poor training gains and poor recovery . This feeding pattern can
lead to increasing fat mass .
Eating frequently and choosing healthy foods with complex carbohydrate and highs in
protein will assist in gaining muscle and lean mass .
A small meal consisting of a complex carbohydrate , protein and good fats should be
eaten 5-6 times per day . This usually into small meal every 2-3 hours through out
the day . This feeding pattern will maintain energy levels and avoid sugar spikes
LOW GI FOODS
As a athlete it is not important to keep to low Glycemic index food . As a endurance runner
you need food with complex carbohydrates .Some foods which the index states to avoid are
important for runner . For example multi grain bread is higher on the index than normal
wholemeal . But multi grain is better for runners than ordinary whole meal . Due to the
amino fats found in the grains and the higher calorie content . My advise is to take no
notice of the Glycemic index .
Carbohydrate Loading
Carb-loading’s original incarnation was developed
in the 1960s as a way of boosting athletes'
glycogen stores before endurance events.
Carried out during the final week before a big
race, it started with a three-day regime of
heavy exercise and a low-carb diet to strip the
body of glycogen. Then, a few days before the
race, athletes would flood their bodies with
energy by doing exactly the opposite – that is,
laying off exercise and tucking into a high-carb
diet instead.
The theory behind this approach was that clearing
out the body's energy stores would encourage
it to store much more energy than it would
have done otherwise.
This does not mean gorging on lots of food for
three days before a race . The best way to
store more energy is to eat as normal and as
frequent as possible . But change your diet
to high carb foods . For example Porridge ,
Whole meal toast , Brown Pasta & rice , After
three days missing these food and keeping
to low carbs your system will store as much as
it can for your event .
Effects of Caffeine on
performance & health
There has been several
experiments to find if
Caffeine can enhance or
decrease performance . To
obtain the best health & best
performance you would be
best to stick to 2 caffeinated
drinks a day . And to refrain
from using sports energy
drinks and products as these
have been proven to
decrease performance, cause
stomach upsets , Illness or
even death .
More on Caffeine
Three deaths linked to energy drink
by GERAINT SMITH, Evening Standard
Red Bull, one of Britain's biggest-selling soft drinks, should not be drunk with alcohol or after exercise, Swedish
authorities warn, following reports that at least three people have died after doing so.
The Swedish National Food Administration is investigating the drink, which contains a high concentration of
caffeine and taurine, a building block of protein.
It is a favourite with clubbers, sportsmen and partygoers, but two people have died after apparently mixing the
drink with vodka. Another died after drinking several cans after an intensive gym workout,
Monster energy drink investigated
The makers of Monster, an energy drink with the caffeine equivalent of seven cans of Coca-Cola, are being sued by the family o
14-year-old girl who died after she consumed two of the beverages.
Monster: the top-selling energy drink in the United States Photo: ALAMY
Food & supplements which
improves performance
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Beetroot juice
Flax seed
Chia seed
Quinoa
Soya Protein
Whey Protein
Arginine
Fish Oils
Aloe Vera
Improves Stamina , Fight Fatigue
Improves mineral absorption
Improves energy threshold
Carbohydrate for energy + Protein
Full amino fatty acid which are
building block of protein.
Improves cardiovascular system
Improve joint function + alertness
Improves digestion + injury recovery
Worst Supplements To
Take
Not just caffeine supplements can cause health problems or lack of
performance .
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Creatine ( Can cause dehydration – Also Organ failure )
Dietary Supplements ( As a athlete you will not need these ,
most dietary programmes will lack the nutrients you really need
a runner . Other will have laxative affects which will damage
stomach lining
Certain Whey protein brands ( Certain brand contain artificial
sweeteners for example aspartame which has connections to
cancer and rotting of the digestive system .
Steroids (Will have you fail any sports drugs test , Also has
connections to heart problems and hormone unbalance
Testosterone ( Will cause hormone unbalance , Also
can cause aggression )
Before taking any supplement ensure you have carried out your
research on the item , Whether its protein or fish oil . Any
ingredients which you do not know or understand are best
avoided . If you start experiencing symptoms while taking any
supplements . Stop straight away and consult your GP .
Pre Race Preparation
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Do not drink too much fluid
Stick to one drink containing caffeine
Keep away from bran cereals .
Have protein with carbohydrate
Do not over eat
Eat at least 2 hours before run or training depending on
amount being consumed
 Night before keep to normal amount of carbohydrate Example
bowl of rice or pasta
 Night before stay away from alcohol
 Raisins for energy
During The Race
 For 5 & 10k races stay away from energy gels and drinks
Do not take energy gels these can affect performance
 Take jelly babies or energy blocks
Post Race Nutrition
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Protein is important ( Protein Shake - Yogurt - Egg )
Carbohydrate ( Sandwich – Bagel – Biscuit )
Sugar ( Banana – Apple – Raisins
Water
Remember water is important . But do not drink to much .
Some of the best nutrition for the best performance is very simple .
For example Bradley Wiggins his pre race breakfast will be just
jam and toast 3 slices . This is great source carbohydrate and
sugars .
How to calculate your
Calories .
To calculate your Basic Metabolic Rate
Age
Use This Equation to Calculate Your BMR
Men
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18 to 30
[15.3 x weight (in kilograms)] + 679
30 to 60
[11.6 x weight (in kilograms)] + 879
Older than 60
[13.5 x weight (in kilograms)] + 487
Women
*
18 to 30
[14.7 x weight (in kilograms)] + 496
30 to 60
[8.7 x weight (in kilograms)] + 829
Older than 60
[10.5 x weight (in kilograms)] + 596
Then Multiply by the activity factor which
applies to you .
Exercise Level
Description
Factor
Very Light
Extremely sedentary, largely bed rest
1.3
Light
No planned activity, mostly office work
1.6
Moderate
Walking, stair climbing during the day
1.7
Heavy
Planned vigorous activities
2.1
Energy Production
Our bodies can produce energy from four
sources .
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Carbohydrate ( Simplest to break down into energy .
 Fat ( Better utilisation of nutrients and vitamins through out the body .
 Protein ( This is the bodies last resort to keep going . At this point you will be
running out of energy and will require a quick fix fast .
 Alcohol ( Believe it or not this is a energy source . This will supply a low amount
of energy . Alcohol can not be absorbed into the body and saved for later . This
needs to be burned first before carbohydrate , fat , protein .
Alternative energy source is lactate which is produced through fatigue . If used wisely
this can give you a upper hand in any race or competition .
Hydration
Drinking water before, during and after exercise
helps
us to work out more efficiently and for longer,
and
while sports drinks have a role to play,
particularly
for elite level endurance athletes, they are often
used
inappropriately by the rest of us as recreational
drinks,
which adds unnecessary calorific intake to our
diet.
Recent studies have shown that for people
carrying
out prolonged exercise a 2% loss of body mass,
i.e.
1.4kg for a 70kg adult, can result in around a
20%
decrease in performance levels in temperate
climate
and up to a 40% decrease in hot temperatures.
Aloe Vera Benefits
1. Detox Aloe vera juice is a great natural aid to detox. With our stressful lives, the pollution around us and
the junk foods we eat, we all need to cleanse our systems from time to time. Some people more often than
others! Drinking aloe vera juice provides a fantastically rich cocktail of vitamins, minerals and trace elements
to help our bodies deal with these stresses and strains everyday.
2. Healthy Digestion A healthy digestive system makes sure that we absorb as many of the nutrients as
possible from the foods we eat. Aloe vera juice has natural detoxifying abilities; and drinking aloe vera juice
seems to improve bowel regularity and increases protein absorption. It also helps to decrease the amount of
unfriendly bacteria and yeast in our gut. Aloe vera has been shown to help reduce and soothe heartburn and
other digestive problems.
3. Natural Immune Support Aloe vera is full of anti-oxidants – natural immune enhancers which fight free
radicals within our body. Free radicals are the unstable compounds produced as a side-effect of our
metabolism. They are thought to cause various ailments, as well as contributing to the ageing process.
Drinking aloe vera juice regularly gives the body a regular supply of anti-oxidants, which can boost and
enhance the immune system.
4. Reduce Inflammation Aloe vera juice contains 12 substances which can slow down or inhibit inflammation,
without any side-effects. Some people say that drinking aloe vera juice helps with their stiff, swollen or painful
joints.
6. Regulate Weight and Energy Levels Drinking aloe vera juice naturally allows the body to cleanse the digestive system. Our
diets include many substances which can cause fatigue and exhaustion. Taken regularly, aloe vera juice ensures a greater feeling of
well-being, allowing energy levels to increase and helps maintain a healthy body weight.
7. Daily Dose of Vitamins & Minerals Aloe vera juice contains vitamins A, B1, B2, B6, B12 (the aloe vera plant is one of the few
plants in the world to contain vitamin B12), C, E, Folic Acid and Niacin. The human body cannot store some of these vitamins, so we
need to supplement them regularly through our diet. The minerals found in aloe vera include Calcium, Sodium, Iron, Potassium,
Copper, Zinc, Manganese, Magnesium, Chromium and more… Plenty of good nutrition in aloe vera juice!
8. Amino Acids The human body requires 20 amino acids to build protein; 8 of these amino acids are ‘essential’ which means the
body can’t make them itself. Aloe vera contains 19 of these amino acids, and 7 of the essential amino acids. So drinking aloe vera
juice tops up your body’s daily supply.
9. Dental Health Aloe vera is extremely helpful for your mouth and gums. As well as its natural anti-bacterial and anti-microbial
actions, it contains vitamins and minerals which promote cell growth and healing. There are some aloe vera toothgels available which
contain a high level of pure aloe vera, which may help with bleeding gums and mouth ulcers.
10. Better than Nutritional Supplements Recent research has shown that adding good foods to our diets, rich in naturally occurring
vitamins and minerals, is far better than adding supplements alone. The good news is that Aloe Vera juice is considered a food,
rather than a manufactured supplement. So drinking aloe vera juice is probably better than taking supplements alone, because our
bodies can absorb all the nutrients in aloe vera more easily, and utilize them more effectively.
“To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld
“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates
“You don’t have to cook fancy or complicated masterpieces – just good food from
fresh ingredients.” ~ Julia Child
“Good food ends with good talk.” ~ Jules Renard
For some great healthy recipe idea please take note of the link below .
http://www.runnersworld.co.uk/nutrition/big-recipe-index/2936.html
http://www.bbcgoodfood.com/recipes/category/healthy
Please stay behind to have your free Aloe Vera Sample & Bio Electrical
Impedance test