BB&O County Nutrition
Parents Presentation
Autumn 2015
Tonight's objective :
Simplify the minefield that is sports nutrition
with a focus on giving the boys the best
opportunity to maximise and maintain
performance.
Why is this important?
Energy demands of playing golf:
• Average round of golf takes 227mins (4 hrs)
• Players walk minimum of 9000 Meters
Results in (on average):
• 2000-2500 calories per round
• 1.2kgs of weight lost per round
What is a balanced diet?
A balanced diet (for a normal person) is made up of carbohydrates,
proteins, fats, vitamins and minerals.
It's recommended our total daily calorie intake should comprise of:
• Fat - 30-35%
• Protein - 15%
• Carbohydrates - 50-55%
Vitamins and minerals come from a range of foods within the three food
groups mentioned.
Fats - Good and Bad
Fat is a rich source of energy, made up of building blocks called fatty acids . These are
classified as saturated, monounsaturated or polyunsaturated. Some of these are essential
components of the diet but others can be detrimental to our health if too much is
consumed. And it is more than just the amount of fat consumed, the types of fat you eat
really matters. Bad fats increase cholesterol and your risk of certain diseases, while good
fats protect your heart and support overall health. In fact, good fats—such as omega-3
fats—are essential to physical and emotional health.
Bad fats:
• Commercially-baked goods (cookies, crackers, cakes, muffins, pie crusts, pizza dough,
breads like hamburger buns)
• Packaged snack foods (crackers, microwave popcorn, crisps, sweets)
• Solid fats (margarine, vegetable shortening)
• Fried foods (Chips, chicken nuggets, breaded fish, hard taco shells)
• Pre-mixed products (cake mix, pancake mix, chocolate milk)
• Anything with “partially hydrogenated” oil listed in the ingredients
Good fats:
• Avocados
• Olives (oil)
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Natural peanut butter (containing just peanuts and salt)
• Fatty Fish
Proteins
Protein aids your body's growth and repair. It's essential if you exercise a lot
because it helps with muscle development. Good sources of protein are:
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Lean chicken and turkey
90% or leaner ground beef
Beans and lentils
Low/no fat dairy
Fish
Tofu and other soy products
Nuts and seeds
Pork loin
Eggs
Edamame soybeans
Natural bean nut butter
Low fat cottage cheese
No fat Greek yogurt
Carbohydrates – Good & Bad
Carbohydrates (carbs) are the body's primary energy source, they're a crucial part of
any healthy diet. Carbs should never be avoided, but it is important to understand that
not all carbs are alike.
Good Carbs:
• Sweet potatoes
• Lentils and beans ( legumes )
• Milk
• Fruit
• Popcorn
• Potatoes ( eaten during the day time limit consumption at night )
• Whole grains
Bad Carbs:
• Fizzy drinks
• Sweets
• Artificial syrups
• Sugar
• White rice, white bread, and white pasta
• Potatoes (technically a complex carb, but act
more like simple carbs in the body)
• Pastries and desserts
Hydration
The human body is made up of approximately 60% water, with the human brain
being made up of 73% water, when faced with these fact its easy to see why
hydration is so important. As humans we can survive for up to 3 weeks without
food, but would last no longer than 7 days without water, although this is more
likely to be 3-4 days
It has been proven that being dehydrated by as little as 3% can cause a 10% drop in
performance. This may include a loss in coordination, loss of concentration,
impaired ability to make a decision and an increased rate of perceived exertion.
Anymore than 3% can result in serious health problems.
The key to staying well hydrated are:
• Always makes sure well hydrated before a round of golf
• Develop a plan for consistent intake of fluids during a round
• If you feel thirsty you are already dehydrated
Consuming a 100ml every 10 minutes is a good general guideline to staying
hydrated.
Due to the low level of exertion during a round of golf, water is the only fluid
required to remain sufficiently hydrated.
Hydration
Every living cell in the body needs water to keep functioning.
Sugar
Sugar doesn't contain any essential nutrients. Sugar is made up of fructose and
glucose. Glucose is found in all living cells and if not obtained from your diet it is
produced by your body. This means glucose is easily absorbed and mostly used by
muscles and the brain.
Fructose is a simple sugar that occurs naturally in foods therefore it is not a naturally
occurring substance within the body. This means that an excessive amount of fructose
and high fructose corn syrup, used in fizzy drinks and processed foods to enhance
taste, overloads the liver which caused serious health issues . It can also tell the brain
that it is hungry when it is not (drives overweight issues) and it is highly addictive.
Excessive consumption can cause diabetes.
Sugar drives an immediate energy spike which is not sustained over a long period of
time.
Managing Eating Habits
Challenges:
• Teenage boys dietary likes & dislikes
• Planning and organisation
• Golf club menus
Night Before
Good Examples:
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Lean protein - chicken and fish
Vegetables and salad
Stir frys
Stews
Sweet potato
Quinoa
Pasta/Rice are options if they are brown versions (not white)
Bad Examples:
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Pizzas
White pasta/rice
Processed foods
Pastries
Puddings/high sugars foods
Breakfast
Good Examples:
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Poached/scrambled eggs
Wholegrain toast
Avocadoes, tomatoes, spinach, kale
Salmon, Mackerel
Porridge- toppings: banana, cinnamon, fresh berries, honey
Granola/yoghurt
Shakes
Chia seeds, Peanut Butter (good quality), fruit, nuts
Water
Bad Examples:
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Fried food
High sugar cereals
White bread/pastries
Skipping breakfast
Snacks
Good Examples:
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Fruit – banana, red apples
Nuts/dried fruit
Half sandwich - made with wholegrain bread/Wholegrain bagel
Low sugar protein bars
Hummus with carrots/cucumber
Beef jerky
80% + dark chocolate
Water
Bad Examples:
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Crisps
White bread
Mars bars/ snickers
Fizzy drinks
High sugar cereal bars
Lunch (if playing 36 holes)
Good Examples:
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Omelettes
Chicken, avocado salad
Tuna salad
Half jacket potato with toppings
Soup and half sandwich
Water
Bad Examples:
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Lasagne & garlic bread
Curry & rice
Ham, egg & chips
Burger & Chips
Pies/Pastries
Fizzy drinks
General Health & Wellness
Immune System:
• Sleep
• Moderate exercise
• Fish/beef
• Colourful servings of fruit & veg (including soup)
• Probiotic yoghurt
• Oats & barley
• Garlic/ginger
• Herbal teas/water
• Berrocca
Increase in physical activity
Why Eat So Well...