A Winning diet for sport (Part 2)
0:00:08.359,0:00:11.749
For most Australians a high fat diet is second nature.
0:00:12.399,0:00:14.536
Although our body needs some fats and oils
0:00:14.489,0:00:18.530
our typical eating patterns well exceed these requirements.
0:00:18.530,0:00:22.105
The health disadvantages of high fat eating include
0:00:22.105,0:00:26.889
an increased risk of being overweight, heart disease and some cancers.
0:00:27.307,0:00:29.730
For an athlete the most immediate problem is
0:00:29.730,0:00:35.944
that a high fat intake displaces some of the
energy we really need from carbohydrate foods.
0:00:36.780,0:00:41.378
In a winning diet lower fat eating makes way for our newer fuel foods.
0:00:42.121,0:00:45.186
Cutting back a little on fats and oils is good for all athletes
0:00:45.186,0:00:49.087
however if you were also concerned with loosing some body fat
0:00:49.087,0:00:53.777
and keeping it off then you may need to increase your low fat strategies.
0:00:55.124,0:00:56.924
Most of us don’t set out to intentionally eat
0:00:56.796,0:01:00.743
a significant amount of the fats and oils in our diet
0:01:00.743,0:01:04.877
is found inside other foods or added to meals in cooking or preparation.
0:01:04.877,0:01:11.239
Meats and dairy products are important in our diet as
rich sources of protein and iron or calcium.
0:01:11.239,0:01:14.908
A winning diet might mean trimming the size
of the serves on our plate,
0:01:14.908,0:01:19.691
but even more importantly means trimming the fat content of these foods.
0:01:19.691,0:01:21.920
This can be achieved by simple means
0:01:21.920,0:01:26.703
choosing lean cuts of meat or chicken removing all visible fat and skin.
0:01:27.900,0:01:31.394
Supermarkets now carry a range of dairy products in low fat
0:01:31.394,0:01:36.177
and reduced fat forms for you to try, you’ll
soon get used to the new taste.
0:01:39.360,0:01:43.000
Meal preparation and cooking should also benefit from low fat ideas,
0:01:43.900,0:01:46.860
use cooking techniques that require minimum fat or oil
0:01:46.858,0:01:52.570
and hold back from adding margarine, butter, cream and oily dressings to foods.
0:01:53.570,0:01:58.190
When you put your mind to it you can often
do without less fat without spoiling the taste.
0:01:58.190,0:02:00.370
When foods are already assembled,
0:02:00.372,0:02:03.860
we may not always be aware of the hidden fat inside them.
0:02:04.366,0:02:08.130
Take away fried and battered foods are obviously greasy
0:02:08.128,0:02:13.530
but did you realise that there is a considerable
amount of fat hidden inside pastries,
0:02:13.534,0:02:16.390
cakes and even healthy looking baked goods.
0:02:16.394,0:02:21.980
Pasta dishes based on oily or creamy sauces
can also be a high fat trap.
0:02:21.975,0:02:28.100
High fat and sugar combinations are best enjoyed as
treats rather than staple foods in your diet.
0:02:29.026,0:02:33.390
Explore recipe books based on low fat cooking and
0:02:33.391,0:02:37.060
learn to read food labels to identify lower fat foods.
0:02:37.595,0:02:44.260
Don’t be confused by claims of low cholesterol it’s
the total oil or fat content that’s important.
0:02:45.744,0:02:52.010
Light is another term that is confusing it can often
mean light in flavour, colour or salt.
0:02:52.013,0:02:56.050
Rather than low in fat. Check labels carefully.
0:03:08.243,0:03:13.890
Each day we need to replace about two litres
of fluid to balance general body loses
0:03:13.887,0:03:17.790
even before sweat loses during training are taken into account.
0:03:17.788,0:03:21.830
Sweating is our bodies way of getting rid of the heat generated
0:03:21.828,0:03:26.190
during exercise and sweating rates increase as the work becomes
0:03:26.193,0:03:28.660
harder or the environment becomes hotter.
0:03:29.862,0:03:34.270
Being in fluid balance means replacing loses from day to day,
0:03:34.274,0:03:38.920
but also preventing dehydration during each training session.
0:03:38.919,0:03:42.730
You can't train your body to get used to being dehydrated,
0:03:42.726,0:03:46.440
just like your car can't be trained to run with an empty radiator.
0:03:46.998,0:03:50.020
Fluid needs will be important to your competition strategies,
0:03:50.017,0:03:53.080
so start to develop good drinking habits in advance.
0:03:53.082,0:03:58.610
Apart from the practice you can look forward to
better training when you are better hydrated.
0:03:59.537,0:04:04.830
Good luck or even first is not the bases
of a good fuel balance plan
0:04:04.831,0:04:09.940
be organised rather than have hazard of drinking
plenty of fluids over the day.
0:04:09.940,0:04:15.230
Drinking at meals and snacks may be enough for some
athletes but when sweat losses are high
0:04:15.234,0:04:19.180
you may need to get a supply of
refreshing fluids on hand over the day.
0:04:19.181,0:04:22.380
Don’t overlook water as a great choice.
0:04:23.314,0:04:27.590
Drinking before during and after a training session is important.
0:04:27.587,0:04:31.910
Many athletes are not aware as the extent of their sweat losses.
0:04:32.906,0:04:37.900
For a quick estimate weigh yourself before and after exercise
0:04:37.896,0:04:43.050
after accounting for any drink consumed in training each kilogram of weight
0:04:43.051,0:04:46.020
change is roughly equal to a litre of fluid.
0:04:46.023,0:04:50.620
Some athletes are pleased to see the scales
lower at the end of training,
0:04:50.621,0:04:56.050
thinking they have lost weight in fact this is a temporary fluid shift
0:04:56.054,0:04:59.070
and will be regained as soon as you have a drink.
0:05:00.073,0:05:03.480
What’s more dehydration will detract from your training,
0:05:03.485,0:05:07.760
aim to keep fluid deficits to below at a kilogram a session.
0:05:08.779,0:05:13.000
Water may be most accessible for most training sessions however
0:05:13.005,0:05:17.040
sports drinks or cordial are also suitable and they provide extra energy
0:05:17.045,0:05:18.720
during the long training sessions.
0:05:19.181,0:05:23.410
Make sure that fluids are available whenever and wherever your train.
0:05:34.039,0:05:38.380
Alcohol has a strong link with sport through sponsorship,
0:05:38.083,0:05:41.890
although we have no need to drink alcohol in a winning diet
0:05:41.891,0:05:45.560
it can still be part of the healthy lifestyle of an athlete.
0:05:45.559,0:05:48.440
Whether you drink it all is a person decision.
0:05:48.439,0:05:53.410
Unfortunately some sports people use alcohol badly in terms of their health
0:05:53.408,0:05:55.640
but also in terms of their performance.
0:05:57.456,0:06:02.420
There are many community health messages that remind us of the problems associated
0:06:02.417,0:06:05.620
with single or repeated occasions of heavy drinking.
0:06:09.790,0:06:11.750
One of the issues overlooked in some sports
0:06:11.751,0:06:15.510
is the effect of alcohol on recovery after exercise.
0:06:15.713,0:06:19.880
Many athletes that drink heavily after training or competition forget or
0:06:19.878,0:06:24.200
ignore the guidelines for recovery or for looking after injuries.
0:06:24.197,0:06:29.680
If you intend to enjoy a drink after training or competition make sure that
0:06:29.677,0:06:34.740
you have already refuelled and rehydrated with high carbohydrate foods and drinks.
0:06:35.039,0:06:38.180
Beer is not a good source of carbohydrate
0:06:38.176,0:06:42.220
and causes less efficient rehydration than non alcoholic drinks.
0:06:42.216,0:06:46.210
Put first things first, then drink in moderation
0:06:54.987,0:06:58.470
Now that we know how foods fit into
a winning diet we must arrange
0:06:58.470,0:07:02.930
the winning diet to fit our total nutritional needs and our daily timetable.
0:07:03.428,0:07:06.690
How much you need to eat depends on how much energy you expend
0:07:06.690,0:07:10.680
and whether you wish to maintain your current weight and body fat levels.
0:07:10.684,0:07:14.440
These factors will vary from athlete to athlete, and at times
0:07:14.445,0:07:17.510
you may want to change the balance to loose or gain weight.
0:07:17.210,0:07:22.780
In other words eat enough to keep your body
fat and weight on target and
0:07:23.083,0:07:25.680
don’t worry if this seems to be different to other athletes.
0:07:25.684,0:07:31.350
We should also arrange our daily plan or meals and
snacks to keep pace with our energy needs.
0:07:31.349,0:07:37.530
Skipping meals, particularly breakfast and over eating later on is a typical trap.
0:07:37.526,0:07:41.710
This is not good to get up and go, nor for weight control.
0:07:43.706,0:07:47.970
Get into a healthy eating rhythm that fits into your training time s
0:07:48.068,0:07:50.060
and other daily commitments such as work or school.
0:07:50.065,0:07:54.620
These guidelines form the backbone of a winning diet but
0:07:54.616,0:07:57.400
all of us may put them into practice a little differently since
0:07:57.402,0:08:01.540
we all have different food preferences and daily timetables,
0:08:01.535,0:08:04.790
there may be some issues that are of particular concern to you.
0:08:05.436,0:08:09.290
I know I need to eat plenty of
carbohydrate foods but is there anything
0:08:09.291,0:08:12.590
else I can do to help my recovery after a training session?
0:08:14.631,0:08:18.900
Eating enough carbohydrate to replace fuel stores is important
0:08:18.904,0:08:22.570
in daily recovery but so is the timing of food intake.
0:08:23.573,0:08:28.700
Recent research has shown that effect refuelling can't take place until you
0:08:28.703,0:08:33.210
have eaten a substantial amount of carbohydrate a hungry muscle is looking
0:08:33.207,0:08:38.730
for a quick fix of carbohydrate and perhaps some
protein to begin refuelling and rebuilding.
0:08:38.734,0:08:42.100
Of course rehydrating is also part of the job.
0:08:44.446,0:08:49.300
If you are training more than once a day it
makes sense to work on your recovery techniques.
0:08:50.322,0:08:52.500
Rehydrate quickly after a long work out.
0:08:52.499,0:08:55.800
Remember that sports drink, cordial or fruit juice will provide
0:08:55.824,0:09:00.009
carbohydrate as well as fluid. Try to schedule
a snack before your next meal.
0:09:00.886,0:09:04.003
Within 30-60 minutes after a heavy training session.
0:09:06.276,0:09:09.003
Many athletes do not feel like eating after a tough workout,
0:09:09.338,0:09:14.500
in this situation drinks for light snacks can be a more inviting option.
0:09:14.539,0:09:20.300
Nutritious snacks providing carbohydrate and protein include cereal with milk,
0:09:20.251,0:09:27.100
flavoured yoghurt, sports bars a fruit smoothies or a sandwich.
0:09:27.124,0:09:31.400
If home is not close or there are no suitable food shops handy
0:09:31.350,0:09:35.000
it’s a good plan to take a snack with you to training.
0:09:35.019,0:09:39.000
Many well organised clubs or teams provide recovery drinks
0:09:39.013,0:09:41.300
or snacks for their players at the training venue.
0:09:41.588,0:09:45.500
Particularly on nights when players may have to stay back for a meeting.
0:09:46.236,0:09:48.800
Hot snacks include a hearty soup and roll,
0:09:48.765,0:09:53.100
healthy pizzas with low fat toppings or a pasta meal.
For most Australians a high fat diet is second nature.
0:00:12.399,0:00:14.536
Although our body needs some fats and oils
0:00:14.489,0:00:18.530
our typical eating patterns well exceed these requirements.
0:00:18.530,0:00:22.105
The health disadvantages of high fat eating include
0:00:22.105,0:00:26.889
an increased risk of being overweight, heart disease and some cancers.
0:00:27.307,0:00:29.730
For an athlete the most immediate problem is
0:00:29.730,0:00:35.944
that a high fat intake displaces some of the
energy we really need from carbohydrate foods.
0:00:36.780,0:00:41.378
In a winning diet lower fat eating makes way for our newer fuel foods.
0:00:42.121,0:00:45.186
Cutting back a little on fats and oils is good for all athletes
0:00:45.186,0:00:49.087
however if you were also concerned with loosing some body fat
0:00:49.087,0:00:53.777
and keeping it off then you may need to increase your low fat strategies.
0:00:55.124,0:00:56.924
Most of us don’t set out to intentionally eat
0:00:56.796,0:01:00.743
a significant amount of the fats and oils in our diet
0:01:00.743,0:01:04.877
is found inside other foods or added to meals in cooking or preparation.
0:01:04.877,0:01:11.239
Meats and dairy products are important in our diet as
rich sources of protein and iron or calcium.
0:01:11.239,0:01:14.908
A winning diet might mean trimming the size
of the serves on our plate,
0:01:14.908,0:01:19.691
but even more importantly means trimming the fat content of these foods.
0:01:19.691,0:01:21.920
This can be achieved by simple means
0:01:21.920,0:01:26.703
choosing lean cuts of meat or chicken removing all visible fat and skin.
0:01:27.900,0:01:31.394
Supermarkets now carry a range of dairy products in low fat
0:01:31.394,0:01:36.177
and reduced fat forms for you to try, you’ll
soon get used to the new taste.
0:01:39.360,0:01:43.000
Meal preparation and cooking should also benefit from low fat ideas,
0:01:43.900,0:01:46.860
use cooking techniques that require minimum fat or oil
0:01:46.858,0:01:52.570
and hold back from adding margarine, butter, cream and oily dressings to foods.
0:01:53.570,0:01:58.190
When you put your mind to it you can often
do without less fat without spoiling the taste.
0:01:58.190,0:02:00.370
When foods are already assembled,
0:02:00.372,0:02:03.860
we may not always be aware of the hidden fat inside them.
0:02:04.366,0:02:08.130
Take away fried and battered foods are obviously greasy
0:02:08.128,0:02:13.530
but did you realise that there is a considerable
amount of fat hidden inside pastries,
0:02:13.534,0:02:16.390
cakes and even healthy looking baked goods.
0:02:16.394,0:02:21.980
Pasta dishes based on oily or creamy sauces
can also be a high fat trap.
0:02:21.975,0:02:28.100
High fat and sugar combinations are best enjoyed as
treats rather than staple foods in your diet.
0:02:29.026,0:02:33.390
Explore recipe books based on low fat cooking and
0:02:33.391,0:02:37.060
learn to read food labels to identify lower fat foods.
0:02:37.595,0:02:44.260
Don’t be confused by claims of low cholesterol it’s
the total oil or fat content that’s important.
0:02:45.744,0:02:52.010
Light is another term that is confusing it can often
mean light in flavour, colour or salt.
0:02:52.013,0:02:56.050
Rather than low in fat. Check labels carefully.
0:03:08.243,0:03:13.890
Each day we need to replace about two litres
of fluid to balance general body loses
0:03:13.887,0:03:17.790
even before sweat loses during training are taken into account.
0:03:17.788,0:03:21.830
Sweating is our bodies way of getting rid of the heat generated
0:03:21.828,0:03:26.190
during exercise and sweating rates increase as the work becomes
0:03:26.193,0:03:28.660
harder or the environment becomes hotter.
0:03:29.862,0:03:34.270
Being in fluid balance means replacing loses from day to day,
0:03:34.274,0:03:38.920
but also preventing dehydration during each training session.
0:03:38.919,0:03:42.730
You can't train your body to get used to being dehydrated,
0:03:42.726,0:03:46.440
just like your car can't be trained to run with an empty radiator.
0:03:46.998,0:03:50.020
Fluid needs will be important to your competition strategies,
0:03:50.017,0:03:53.080
so start to develop good drinking habits in advance.
0:03:53.082,0:03:58.610
Apart from the practice you can look forward to
better training when you are better hydrated.
0:03:59.537,0:04:04.830
Good luck or even first is not the bases
of a good fuel balance plan
0:04:04.831,0:04:09.940
be organised rather than have hazard of drinking
plenty of fluids over the day.
0:04:09.940,0:04:15.230
Drinking at meals and snacks may be enough for some
athletes but when sweat losses are high
0:04:15.234,0:04:19.180
you may need to get a supply of
refreshing fluids on hand over the day.
0:04:19.181,0:04:22.380
Don’t overlook water as a great choice.
0:04:23.314,0:04:27.590
Drinking before during and after a training session is important.
0:04:27.587,0:04:31.910
Many athletes are not aware as the extent of their sweat losses.
0:04:32.906,0:04:37.900
For a quick estimate weigh yourself before and after exercise
0:04:37.896,0:04:43.050
after accounting for any drink consumed in training each kilogram of weight
0:04:43.051,0:04:46.020
change is roughly equal to a litre of fluid.
0:04:46.023,0:04:50.620
Some athletes are pleased to see the scales
lower at the end of training,
0:04:50.621,0:04:56.050
thinking they have lost weight in fact this is a temporary fluid shift
0:04:56.054,0:04:59.070
and will be regained as soon as you have a drink.
0:05:00.073,0:05:03.480
What’s more dehydration will detract from your training,
0:05:03.485,0:05:07.760
aim to keep fluid deficits to below at a kilogram a session.
0:05:08.779,0:05:13.000
Water may be most accessible for most training sessions however
0:05:13.005,0:05:17.040
sports drinks or cordial are also suitable and they provide extra energy
0:05:17.045,0:05:18.720
during the long training sessions.
0:05:19.181,0:05:23.410
Make sure that fluids are available whenever and wherever your train.
0:05:34.039,0:05:38.380
Alcohol has a strong link with sport through sponsorship,
0:05:38.083,0:05:41.890
although we have no need to drink alcohol in a winning diet
0:05:41.891,0:05:45.560
it can still be part of the healthy lifestyle of an athlete.
0:05:45.559,0:05:48.440
Whether you drink it all is a person decision.
0:05:48.439,0:05:53.410
Unfortunately some sports people use alcohol badly in terms of their health
0:05:53.408,0:05:55.640
but also in terms of their performance.
0:05:57.456,0:06:02.420
There are many community health messages that remind us of the problems associated
0:06:02.417,0:06:05.620
with single or repeated occasions of heavy drinking.
0:06:09.790,0:06:11.750
One of the issues overlooked in some sports
0:06:11.751,0:06:15.510
is the effect of alcohol on recovery after exercise.
0:06:15.713,0:06:19.880
Many athletes that drink heavily after training or competition forget or
0:06:19.878,0:06:24.200
ignore the guidelines for recovery or for looking after injuries.
0:06:24.197,0:06:29.680
If you intend to enjoy a drink after training or competition make sure that
0:06:29.677,0:06:34.740
you have already refuelled and rehydrated with high carbohydrate foods and drinks.
0:06:35.039,0:06:38.180
Beer is not a good source of carbohydrate
0:06:38.176,0:06:42.220
and causes less efficient rehydration than non alcoholic drinks.
0:06:42.216,0:06:46.210
Put first things first, then drink in moderation
0:06:54.987,0:06:58.470
Now that we know how foods fit into
a winning diet we must arrange
0:06:58.470,0:07:02.930
the winning diet to fit our total nutritional needs and our daily timetable.
0:07:03.428,0:07:06.690
How much you need to eat depends on how much energy you expend
0:07:06.690,0:07:10.680
and whether you wish to maintain your current weight and body fat levels.
0:07:10.684,0:07:14.440
These factors will vary from athlete to athlete, and at times
0:07:14.445,0:07:17.510
you may want to change the balance to loose or gain weight.
0:07:17.210,0:07:22.780
In other words eat enough to keep your body
fat and weight on target and
0:07:23.083,0:07:25.680
don’t worry if this seems to be different to other athletes.
0:07:25.684,0:07:31.350
We should also arrange our daily plan or meals and
snacks to keep pace with our energy needs.
0:07:31.349,0:07:37.530
Skipping meals, particularly breakfast and over eating later on is a typical trap.
0:07:37.526,0:07:41.710
This is not good to get up and go, nor for weight control.
0:07:43.706,0:07:47.970
Get into a healthy eating rhythm that fits into your training time s
0:07:48.068,0:07:50.060
and other daily commitments such as work or school.
0:07:50.065,0:07:54.620
These guidelines form the backbone of a winning diet but
0:07:54.616,0:07:57.400
all of us may put them into practice a little differently since
0:07:57.402,0:08:01.540
we all have different food preferences and daily timetables,
0:08:01.535,0:08:04.790
there may be some issues that are of particular concern to you.
0:08:05.436,0:08:09.290
I know I need to eat plenty of
carbohydrate foods but is there anything
0:08:09.291,0:08:12.590
else I can do to help my recovery after a training session?
0:08:14.631,0:08:18.900
Eating enough carbohydrate to replace fuel stores is important
0:08:18.904,0:08:22.570
in daily recovery but so is the timing of food intake.
0:08:23.573,0:08:28.700
Recent research has shown that effect refuelling can't take place until you
0:08:28.703,0:08:33.210
have eaten a substantial amount of carbohydrate a hungry muscle is looking
0:08:33.207,0:08:38.730
for a quick fix of carbohydrate and perhaps some
protein to begin refuelling and rebuilding.
0:08:38.734,0:08:42.100
Of course rehydrating is also part of the job.
0:08:44.446,0:08:49.300
If you are training more than once a day it
makes sense to work on your recovery techniques.
0:08:50.322,0:08:52.500
Rehydrate quickly after a long work out.
0:08:52.499,0:08:55.800
Remember that sports drink, cordial or fruit juice will provide
0:08:55.824,0:09:00.009
carbohydrate as well as fluid. Try to schedule
a snack before your next meal.
0:09:00.886,0:09:04.003
Within 30-60 minutes after a heavy training session.
0:09:06.276,0:09:09.003
Many athletes do not feel like eating after a tough workout,
0:09:09.338,0:09:14.500
in this situation drinks for light snacks can be a more inviting option.
0:09:14.539,0:09:20.300
Nutritious snacks providing carbohydrate and protein include cereal with milk,
0:09:20.251,0:09:27.100
flavoured yoghurt, sports bars a fruit smoothies or a sandwich.
0:09:27.124,0:09:31.400
If home is not close or there are no suitable food shops handy
0:09:31.350,0:09:35.000
it’s a good plan to take a snack with you to training.
0:09:35.019,0:09:39.000
Many well organised clubs or teams provide recovery drinks
0:09:39.013,0:09:41.300
or snacks for their players at the training venue.
0:09:41.588,0:09:45.500
Particularly on nights when players may have to stay back for a meeting.
0:09:46.236,0:09:48.800
Hot snacks include a hearty soup and roll,
0:09:48.765,0:09:53.100
healthy pizzas with low fat toppings or a pasta meal.
