A Winning diet for sport (Part 1)
0:00:00.240,0:00:07.240
Gary Hall Junior, the extrovert and Ian Thorpe
battling it out down the pool. Narrow Margin
0:00:31.849,0:00:33.390
for the Australians but look at Gary Hall
start to motor.
0:00:33.390,0:00:36.190
Well we know that Ian Thorpe is not going
to go out as fast as Gary Hall but he has
0:00:36.190,0:00:38.570
got to come out over the top of him if he
is going to win this race.
0:00:38.570,0:00:41.230
Around they go for the final 50, Hall is in
front, what can the champ muster? A gold medallist
0:00:41.230,0:00:43.470
earlier tonight. Now he is digging deep the
crowd is roaring there hero is coming on.
0:00:43.470,0:00:45.850
Will it be a fairytale? Thorpe is giving it
up to Hall, there matching strokes now. Thorpe’s
0:00:45.850,0:00:47.390
on terms with Hall they’ve got about 15
metres to swim.
0:00:47.390,0:00:49.630
Thorpe is over hall again, Hall and Thorpe.
Thorpe is in front. Thorpe and Hall. Thorpe
0:00:49.630,0:00:50.600
goes in. Australia win! New world record.
0:00:50.600,0:00:55.290
In the modern world of sport making it to
the top requires commitment at many levels.
0:00:55.290,0:01:01.140
These days it is not longer sufficient to
rely on fitness, good skills and a desire
0:01:01.140,0:01:07.030
to win. Hi I’m Matthew Egans and in this
video will be exploring one of the hot issues
0:01:07.030,0:01:09.670
in sports performance. A winning diet.
0:01:09.670,0:01:16.670
We have just, The Australians have just broken
the Americans strangle hold on this race.
0:01:19.729,0:01:24.420
The roof is lifting off this stadium.
0:01:24.420,0:01:29.789
It is the stuff of legends. Ian Thorpe.
0:01:29.789,0:01:35.219
Athletes and teams in many sports are turning
to nurtrion, as a new tool in there preparation
0:01:35.219,0:01:36.329
for winning performances.
0:01:36.329,0:01:40.920
With me I have doctor Louise Burke head of
sports nutrition at the Australian Institute
0:01:40.920,0:01:41.829
of Sport.
0:01:41.829,0:01:45.329
Louise, Can a good diet produce a champion?
0:01:45.329,0:01:49.609
Well Matthew there is no single factor that
can turn an ordinary person into a sporting
0:01:49.609,0:01:50.130
legend.
0:01:50.130,0:01:55.880
A few athletes seem to excel on talent alone,
however most good athletes need to make a
0:01:55.880,0:02:00.659
serious commitment to being at their best.
The right parents, the right training and
0:02:00.659,0:02:05.389
the right skills are all important factors
in performance, but eating well is also part
0:02:05.389,0:02:06.600
of the package.
0:02:06.600,0:02:12.110
It makes sense if winning an Olympic gold
medal is your goal. But is nutrition important
0:02:12.110,0:02:16.030
for those who are playing sport at a junior
or recreation level?
0:02:16.030,0:02:20.890
Athletes of all ages and levels will benefit
from eating well, its part of knowing your
0:02:20.890,0:02:25.030
at your best and enjoying what your doing.
And that’s rewarding, whatever your level
0:02:25.030,0:02:30.970
of sport. So what is a winning diet?
There is no secret formula or magic eating
0:02:30.970,0:02:36.810
plan that works for everyone.
Eating well is specific to you, to your special
0:02:36.810,0:02:42.860
nutritional needs, and to your schedule of
training and competition. In this video, past
0:02:42.860,0:02:45.910
and present day athletes will tell us about
there special challenges.
0:02:45.910,0:02:52.910
The winning diet isn’t just for the day
or the game or race. For most athletes the
0:02:59.510,0:03:04.870
hours spent in preparation and training, will
far out number the time spent in competition
0:03:04.870,0:03:09.000
arena. Everyday eating must tackle a number
of goals.
0:03:09.000,0:03:15.480
Full training for me means two or three sessions
a day, in the pool or in the gym.
0:03:15.480,0:03:21.660
I need to eat so I can recover quickly from
session to session and perform at my best.
0:03:21.660,0:03:26.090
Training is the time to get into top shape,
a winning diet and training program will help
0:03:26.090,0:03:30.820
me reach my ideal playing weight. Whether
that means loosing body fat or gaining muscle.
0:03:30.820,0:03:35.150
I know I can’t play at my best unless I
look after my needs for vitamins, proteins
0:03:35.150,0:03:36.090
and minerals.
0:03:36.090,0:03:40.820
I know that a heavy training program can increase
my requirements for some of these, so I need
0:03:40.820,0:03:42.480
to eat nutritious foods.
0:03:42.480,0:03:47.390
I like to eat foods that taste good and I
that I can enjoy with my family and friends.
0:03:47.390,0:03:50.910
I want all of us to enjoy the benefits of
a winning diet, but I don’t want to give
0:03:50.910,0:03:52.220
up all my favourite things.
0:03:52.220,0:03:55.570
For all games I need to have my nutrition
strategies just right.
0:03:55.570,0:03:58.630
Knowing what to eat before a game and what
to drink during a game.
0:03:58.630,0:04:04.600
I need to try new ideas at practice so I can
fine tune my tactics and be confident at success.
0:04:04.600,0:04:09.540
Let us know examine some guide lines for a
winning diet, to see how these goals can be
0:04:09.540,0:04:11.430
achieved in everyday eating.
0:04:11.430,0:04:18.430
In Australia we enjoy an abundance of food
choices.
0:04:22.259,0:04:25.960
There are thousands of different food products
on supermarket shelves.
0:04:25.960,0:04:31.650
Most fruits and vegetables are available all
year round instead of brief seasons and we
0:04:31.650,0:04:35.800
can dine out on the cuisine of any country
of our fancy.
0:04:35.800,0:04:42.800
Despite this many of us think there are only
two types of food. Good foods and bad foods.
0:04:42.860,0:04:48.150
Some people even think that a good diet means
giving up all the foods that are bad for us,
0:04:48.150,0:04:53.909
often the foods they love the most.
The good news from nutritionists is that no
0:04:53.909,0:04:59.340
foods are good or bad by themselves, and that
no food needs to be completely banished from
0:04:59.340,0:05:01.210
the winning diet.
0:05:01.210,0:05:07.069
The first rule of the winning diet is to explore
and enjoy the variety of foods around us.
0:05:07.069,0:05:13.189
Variety helps us not only enjoy what we eat,
but make sure we can find out nutrient needs
0:05:13.189,0:05:14.999
from a range of good food sources.
0:05:14.999,0:05:21.999
The food pyramid developed by nutrition experts
illustrates good use of foods. All foods may
0:05:22.090,0:05:28.499
be eaten but priority is given to the nutritious
choices that best look after the special needs
0:05:28.499,0:05:29.569
of training.
0:05:29.569,0:05:33.270
Although some popular diet books have spread
the myth that certain foods shouldn’t be
0:05:33.270,0:05:39.120
eaten together, the truth is that meals are
improved by mixing and matching foods.
0:05:39.120,0:05:46.120
Infact many foods combine cleverly to enhance
the nutritional value of the total meal.
0:05:55.069,0:06:00.330
Carbohydrate foods play a vital role as a
critical source of food for exercising muscles.
0:06:00.330,0:06:07.330
A little from bloody glucose and a larger
amount from glycogen is stored in your muscles.
0:06:10.370,0:06:15.729
These stores can only provide for up to a
couple of hours continuous exercise, and therefore
0:06:15.729,0:06:21.039
must constantly be refilled from the carbohydrate
in your diet.
0:06:21.039,0:06:26.699
Running low on carbohydrate causes fatigue,
you’ve probably experienced how bad it feels
0:06:26.699,0:06:32.599
to run out of fuel.
The more you train the greater your daily
0:06:32.599,0:06:37.309
carbohydrate needs are. Athletes who train
everyday can find it difficult to recover
0:06:37.309,0:06:43.319
there muscle glycogen levels day in, day out.
And may gradually deplete body carbohydrate
0:06:43.319,0:06:49.569
stores. This is often the cause of tiredness
and infective training.
0:06:49.569,0:06:55.499
Typical Australian eating habits do not provide
adequate carbohydrate. The focus of the winning
0:06:55.499,0:06:58.939
diet is to increase our intake of these fuel
foods.
0:06:58.939,0:07:04.400
For general health benefits and to provide
energy for a light to moderate training program
0:07:04.400,0:07:10.779
our servings of carbohydrate foods should
make up more than half of our total energy
0:07:10.779,0:07:16.599
intake. Athletes in heavy daily training may
need to eat higher levels again.Vision
0:07:16.599,0:07:22.490
Eating a high carbohydrate diet, means making
some changes to your typical eating patterns.
0:07:22.490,0:07:25.949
The first step is to identify high carbohydrate
foods.
0:07:25.949,0:07:29.870
Especially those that are good sources of
other nutrients.
0:07:29.870,0:07:35.809
These foods which should become number one
priority in your meal plans include breakfast
0:07:35.809,0:07:42.809
cereals, the wonderful variety of breads as
well as scones, pancakes and other foods made
0:07:43.249,0:07:44.339
from flour.
0:07:44.339,0:07:51.339
Rice, pasta and noodles. Fruit and all its
forms. Legumes such as beans and lentils and
0:07:53.050,0:07:58.039
starchy vegetables, principally potatoes and
corn.
0:07:58.039,0:08:03.369
Sweetened and fruit containing dairy foods,
such as yoghurts, fruches and fruit smoothies
0:08:03.369,0:08:06.869
are all nutritious high carbohydrates sources.
0:08:06.869,0:08:12.069
A winning diet may mean trying some new food,
but the biggest change is to increase the
0:08:12.069,0:08:18.159
size of the carbohydrate portion at meals.
Where as typical Australian meals focus on
0:08:18.159,0:08:22.279
protein rich foods such as meat fish or chicken.
0:08:22.279,0:08:27.839
The winning diet turns the plate inside out,
to put the fuel foods first.
0:08:27.839,0:08:32.500
Sometimes it’s a simple as dishing up the
carbohydrate foods first and leaving less
0:08:32.500,0:08:38.589
room for other parts of the meal.
Other times you might cook recipes that make
0:08:38.589,0:08:44.870
a carbohydrate food like rice, pasta or potatoes
the main ingredient, Although other vegetables
0:08:44.870,0:08:50.500
and salad are good sources of some vitamins,
minerals and fibre and are important in our
0:08:50.500,0:08:50.750
diet.
0:08:50.720,0:08:55.110
It is worth remembering that they do not contribute
large amounts of carbohydrate.
0:08:55.110,0:09:02.110
Check for other carbohydrate foods at your
meals. Finally sugar provides another form
0:09:02.130,0:09:06.279
of carbohydrate in our diet. Sugar and sugary
foods are often favourites in our diet.
0:09:06.279,0:09:13.279
Although we do recognise that they generally
do not provide any other nutrients. However
0:09:13.610,0:09:18.600
with nutritious carbohydrates being the number
one priority in meals, there is room in a
0:09:18.600,0:09:22.350
winning diet to enjoy some less nutrient rich
choices.
0:09:22.350,0:09:27.880
Infact there are some situations when sugar
based foods are actually handy, for example
0:09:27.880,0:09:32.759
a compact form of carbohydrate is best if
you want to refuel during a long training
0:09:32.759,0:09:35.279
session.
And for those needing to eat very high carbohydrate
0:09:35.279,0:09:40.620
intakes it can be difficult to chew your way
through a diet of bulky high fibre foods.
0:09:40.620,0:09:45.790
Sugary foods can be added to a nutritious
carbohydrate menu to top up total fuel intake.
Gary Hall Junior, the extrovert and Ian Thorpe
battling it out down the pool. Narrow Margin
0:00:31.849,0:00:33.390
for the Australians but look at Gary Hall
start to motor.
0:00:33.390,0:00:36.190
Well we know that Ian Thorpe is not going
to go out as fast as Gary Hall but he has
0:00:36.190,0:00:38.570
got to come out over the top of him if he
is going to win this race.
0:00:38.570,0:00:41.230
Around they go for the final 50, Hall is in
front, what can the champ muster? A gold medallist
0:00:41.230,0:00:43.470
earlier tonight. Now he is digging deep the
crowd is roaring there hero is coming on.
0:00:43.470,0:00:45.850
Will it be a fairytale? Thorpe is giving it
up to Hall, there matching strokes now. Thorpe’s
0:00:45.850,0:00:47.390
on terms with Hall they’ve got about 15
metres to swim.
0:00:47.390,0:00:49.630
Thorpe is over hall again, Hall and Thorpe.
Thorpe is in front. Thorpe and Hall. Thorpe
0:00:49.630,0:00:50.600
goes in. Australia win! New world record.
0:00:50.600,0:00:55.290
In the modern world of sport making it to
the top requires commitment at many levels.
0:00:55.290,0:01:01.140
These days it is not longer sufficient to
rely on fitness, good skills and a desire
0:01:01.140,0:01:07.030
to win. Hi I’m Matthew Egans and in this
video will be exploring one of the hot issues
0:01:07.030,0:01:09.670
in sports performance. A winning diet.
0:01:09.670,0:01:16.670
We have just, The Australians have just broken
the Americans strangle hold on this race.
0:01:19.729,0:01:24.420
The roof is lifting off this stadium.
0:01:24.420,0:01:29.789
It is the stuff of legends. Ian Thorpe.
0:01:29.789,0:01:35.219
Athletes and teams in many sports are turning
to nurtrion, as a new tool in there preparation
0:01:35.219,0:01:36.329
for winning performances.
0:01:36.329,0:01:40.920
With me I have doctor Louise Burke head of
sports nutrition at the Australian Institute
0:01:40.920,0:01:41.829
of Sport.
0:01:41.829,0:01:45.329
Louise, Can a good diet produce a champion?
0:01:45.329,0:01:49.609
Well Matthew there is no single factor that
can turn an ordinary person into a sporting
0:01:49.609,0:01:50.130
legend.
0:01:50.130,0:01:55.880
A few athletes seem to excel on talent alone,
however most good athletes need to make a
0:01:55.880,0:02:00.659
serious commitment to being at their best.
The right parents, the right training and
0:02:00.659,0:02:05.389
the right skills are all important factors
in performance, but eating well is also part
0:02:05.389,0:02:06.600
of the package.
0:02:06.600,0:02:12.110
It makes sense if winning an Olympic gold
medal is your goal. But is nutrition important
0:02:12.110,0:02:16.030
for those who are playing sport at a junior
or recreation level?
0:02:16.030,0:02:20.890
Athletes of all ages and levels will benefit
from eating well, its part of knowing your
0:02:20.890,0:02:25.030
at your best and enjoying what your doing.
And that’s rewarding, whatever your level
0:02:25.030,0:02:30.970
of sport. So what is a winning diet?
There is no secret formula or magic eating
0:02:30.970,0:02:36.810
plan that works for everyone.
Eating well is specific to you, to your special
0:02:36.810,0:02:42.860
nutritional needs, and to your schedule of
training and competition. In this video, past
0:02:42.860,0:02:45.910
and present day athletes will tell us about
there special challenges.
0:02:45.910,0:02:52.910
The winning diet isn’t just for the day
or the game or race. For most athletes the
0:02:59.510,0:03:04.870
hours spent in preparation and training, will
far out number the time spent in competition
0:03:04.870,0:03:09.000
arena. Everyday eating must tackle a number
of goals.
0:03:09.000,0:03:15.480
Full training for me means two or three sessions
a day, in the pool or in the gym.
0:03:15.480,0:03:21.660
I need to eat so I can recover quickly from
session to session and perform at my best.
0:03:21.660,0:03:26.090
Training is the time to get into top shape,
a winning diet and training program will help
0:03:26.090,0:03:30.820
me reach my ideal playing weight. Whether
that means loosing body fat or gaining muscle.
0:03:30.820,0:03:35.150
I know I can’t play at my best unless I
look after my needs for vitamins, proteins
0:03:35.150,0:03:36.090
and minerals.
0:03:36.090,0:03:40.820
I know that a heavy training program can increase
my requirements for some of these, so I need
0:03:40.820,0:03:42.480
to eat nutritious foods.
0:03:42.480,0:03:47.390
I like to eat foods that taste good and I
that I can enjoy with my family and friends.
0:03:47.390,0:03:50.910
I want all of us to enjoy the benefits of
a winning diet, but I don’t want to give
0:03:50.910,0:03:52.220
up all my favourite things.
0:03:52.220,0:03:55.570
For all games I need to have my nutrition
strategies just right.
0:03:55.570,0:03:58.630
Knowing what to eat before a game and what
to drink during a game.
0:03:58.630,0:04:04.600
I need to try new ideas at practice so I can
fine tune my tactics and be confident at success.
0:04:04.600,0:04:09.540
Let us know examine some guide lines for a
winning diet, to see how these goals can be
0:04:09.540,0:04:11.430
achieved in everyday eating.
0:04:11.430,0:04:18.430
In Australia we enjoy an abundance of food
choices.
0:04:22.259,0:04:25.960
There are thousands of different food products
on supermarket shelves.
0:04:25.960,0:04:31.650
Most fruits and vegetables are available all
year round instead of brief seasons and we
0:04:31.650,0:04:35.800
can dine out on the cuisine of any country
of our fancy.
0:04:35.800,0:04:42.800
Despite this many of us think there are only
two types of food. Good foods and bad foods.
0:04:42.860,0:04:48.150
Some people even think that a good diet means
giving up all the foods that are bad for us,
0:04:48.150,0:04:53.909
often the foods they love the most.
The good news from nutritionists is that no
0:04:53.909,0:04:59.340
foods are good or bad by themselves, and that
no food needs to be completely banished from
0:04:59.340,0:05:01.210
the winning diet.
0:05:01.210,0:05:07.069
The first rule of the winning diet is to explore
and enjoy the variety of foods around us.
0:05:07.069,0:05:13.189
Variety helps us not only enjoy what we eat,
but make sure we can find out nutrient needs
0:05:13.189,0:05:14.999
from a range of good food sources.
0:05:14.999,0:05:21.999
The food pyramid developed by nutrition experts
illustrates good use of foods. All foods may
0:05:22.090,0:05:28.499
be eaten but priority is given to the nutritious
choices that best look after the special needs
0:05:28.499,0:05:29.569
of training.
0:05:29.569,0:05:33.270
Although some popular diet books have spread
the myth that certain foods shouldn’t be
0:05:33.270,0:05:39.120
eaten together, the truth is that meals are
improved by mixing and matching foods.
0:05:39.120,0:05:46.120
Infact many foods combine cleverly to enhance
the nutritional value of the total meal.
0:05:55.069,0:06:00.330
Carbohydrate foods play a vital role as a
critical source of food for exercising muscles.
0:06:00.330,0:06:07.330
A little from bloody glucose and a larger
amount from glycogen is stored in your muscles.
0:06:10.370,0:06:15.729
These stores can only provide for up to a
couple of hours continuous exercise, and therefore
0:06:15.729,0:06:21.039
must constantly be refilled from the carbohydrate
in your diet.
0:06:21.039,0:06:26.699
Running low on carbohydrate causes fatigue,
you’ve probably experienced how bad it feels
0:06:26.699,0:06:32.599
to run out of fuel.
The more you train the greater your daily
0:06:32.599,0:06:37.309
carbohydrate needs are. Athletes who train
everyday can find it difficult to recover
0:06:37.309,0:06:43.319
there muscle glycogen levels day in, day out.
And may gradually deplete body carbohydrate
0:06:43.319,0:06:49.569
stores. This is often the cause of tiredness
and infective training.
0:06:49.569,0:06:55.499
Typical Australian eating habits do not provide
adequate carbohydrate. The focus of the winning
0:06:55.499,0:06:58.939
diet is to increase our intake of these fuel
foods.
0:06:58.939,0:07:04.400
For general health benefits and to provide
energy for a light to moderate training program
0:07:04.400,0:07:10.779
our servings of carbohydrate foods should
make up more than half of our total energy
0:07:10.779,0:07:16.599
intake. Athletes in heavy daily training may
need to eat higher levels again.Vision
0:07:16.599,0:07:22.490
Eating a high carbohydrate diet, means making
some changes to your typical eating patterns.
0:07:22.490,0:07:25.949
The first step is to identify high carbohydrate
foods.
0:07:25.949,0:07:29.870
Especially those that are good sources of
other nutrients.
0:07:29.870,0:07:35.809
These foods which should become number one
priority in your meal plans include breakfast
0:07:35.809,0:07:42.809
cereals, the wonderful variety of breads as
well as scones, pancakes and other foods made
0:07:43.249,0:07:44.339
from flour.
0:07:44.339,0:07:51.339
Rice, pasta and noodles. Fruit and all its
forms. Legumes such as beans and lentils and
0:07:53.050,0:07:58.039
starchy vegetables, principally potatoes and
corn.
0:07:58.039,0:08:03.369
Sweetened and fruit containing dairy foods,
such as yoghurts, fruches and fruit smoothies
0:08:03.369,0:08:06.869
are all nutritious high carbohydrates sources.
0:08:06.869,0:08:12.069
A winning diet may mean trying some new food,
but the biggest change is to increase the
0:08:12.069,0:08:18.159
size of the carbohydrate portion at meals.
Where as typical Australian meals focus on
0:08:18.159,0:08:22.279
protein rich foods such as meat fish or chicken.
0:08:22.279,0:08:27.839
The winning diet turns the plate inside out,
to put the fuel foods first.
0:08:27.839,0:08:32.500
Sometimes it’s a simple as dishing up the
carbohydrate foods first and leaving less
0:08:32.500,0:08:38.589
room for other parts of the meal.
Other times you might cook recipes that make
0:08:38.589,0:08:44.870
a carbohydrate food like rice, pasta or potatoes
the main ingredient, Although other vegetables
0:08:44.870,0:08:50.500
and salad are good sources of some vitamins,
minerals and fibre and are important in our
0:08:50.500,0:08:50.750
diet.
0:08:50.720,0:08:55.110
It is worth remembering that they do not contribute
large amounts of carbohydrate.
0:08:55.110,0:09:02.110
Check for other carbohydrate foods at your
meals. Finally sugar provides another form
0:09:02.130,0:09:06.279
of carbohydrate in our diet. Sugar and sugary
foods are often favourites in our diet.
0:09:06.279,0:09:13.279
Although we do recognise that they generally
do not provide any other nutrients. However
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with nutritious carbohydrates being the number
one priority in meals, there is room in a
0:09:18.600,0:09:22.350
winning diet to enjoy some less nutrient rich
choices.
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Infact there are some situations when sugar
based foods are actually handy, for example
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a compact form of carbohydrate is best if
you want to refuel during a long training
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session.
And for those needing to eat very high carbohydrate
0:09:35.279,0:09:40.620
intakes it can be difficult to chew your way
through a diet of bulky high fibre foods.
0:09:40.620,0:09:45.790
Sugary foods can be added to a nutritious
carbohydrate menu to top up total fuel intake.
