A Winning diet for sport (Part 3)
0:00:00.299,0:00:05.970
“How can I make sure my players go home
and eat a high carbohydrate meal? Some of
0:00:05.970,0:00:11.530
the fellows can go home to home cooking with
their families but most of our players are
0:00:11.530,0:00:16.970
young, single and living on their own. What
can they do?”
0:00:16.970,0:00:21.789
“Moving away from home can place a lot of
pressure on a young athlete. It can be hard
0:00:21.789,0:00:26.839
to get organised on the domestic scene when
you are used to mum looking after you. Many
0:00:26.839,0:00:31.800
young athletes lack nutrition knowledge and
cooking skills and this does not help by arriving
0:00:31.800,0:00:37.129
home tired from a late training session to
find the cupboards bare. It is a critical
0:00:37.129,0:00:43.149
time in a sporting career and poor nutrition
can often be a downfall. A committed athlete
0:00:43.149,0:00:49.510
and a wise team will identify problems early
and finding practical ways to make good nutrition
0:00:49.510,0:00:50.690
part of the program.”
0:00:50.690,0:00:56.640
“There are many hints for quick and healthy
cooking products such as commercial pasta
0:00:56.640,0:01:02.739
sauces frozen vegetable mixes or pizza bases
can be used to construct high carbohydrate
0:01:02.739,0:01:09.110
rice, pasta, stir-fry or pizza meals. There
are great recipe ideas in healthy cookbooks
0:01:09.110,0:01:14.520
including some books written especially for
athletes. Sports dieticians working with teams
0:01:14.520,0:01:20.140
or sporting clubs often run cooking classes
or supermarket visits to help athletes become
0:01:20.140,0:01:25.930
organised with shopping or preparing food.
There are many time saving cooking strategies,
0:01:25.930,0:01:30.740
such as cooking in batches so that leftovers
can be frozen and microwaved at a later date.”
0:01:30.740,0:01:37.420
“What about takeaways? I like them after
a late night at the club especially after
0:01:37.420,0:01:42.120
one of Sheed’s legendary meetings. Are they
really that bad for me?”
0:01:42.120,0:01:46.360
“Most takeaway foods are not a good bases
for everyday eating, since they tend to be
0:01:46.360,0:01:53.360
high in fat and low in carbohydrate and fibre
as well as expensive. However if you are eating
0:01:53.670,0:01:58.270
on the run takeaways can be useful. With a
little bit of thought you should be able to
0:01:58.270,0:02:04.380
order a low fat good carbohydrate choice.
Pizza and hamburgers can be chosen with low
0:02:04.380,0:02:10.850
fat ideas in mind and there are many variations
on pasta, rice and bread things. Don’t be
0:02:10.850,0:02:15.920
afraid to ask for what you want, with a little
creativity you should be able to choose well
0:02:15.920,0:02:22.920
from the menu or come up with your own ideas.
Of course being well organised means you may
0:02:23.230,0:02:29.010
be able to bring your own snacks from home,
or come up with a quick meal in your own kitchen."
0:02:29.010,0:02:35.060
“How do I bulk up to get stronger? And do
I need to eat extra protein to get bigger?"
0:02:35.060,0:02:40.750
“Improve strength or muscle bulk is principally
a result of doing the right training. Of course
0:02:40.750,0:02:46.360
filling out can also be a process of gradually
maturing in age and training. You may need
0:02:46.360,0:02:51.400
to work with your coach to set body size and
strength goals and to decide on a suitable
0:02:51.400,0:02:58.340
resistance training program. There is no magic
food or protein powder that provides a shortcut
0:02:58.340,0:03:04.670
to results or a replacement for the right
training. Extra protein is not a cheap nutritional
0:03:04.670,0:03:11.220
need for muscle gain instead extra energy
intake should be your goal. Extra quantities
0:03:11.220,0:03:17.450
of winning diet will provide additional carbohydrate
to fuel your training plenty of protein and
0:03:17.450,0:03:21.959
other nutrients to build the result. Some
athletes in heavy training programs may have
0:03:21.959,0:03:26.060
to work on the same principles to stop unwanted
weight loss.”
0:03:26.060,0:03:32.260
“Although it may sound like heaven eating
more food can be a hard task for those with
0:03:32.260,0:03:36.709
very high energy requirements. Finding the
time and the right foods to eat can be a problem
0:03:36.709,0:03:43.709
for some athletes with hectic timetables.
Sometimes the size of meals can outweigh comfortable
0:03:45.840,0:03:51.530
eating capacity. The key to increasing your
food intake is to increase the number of times
0:03:51.530,0:03:58.530
you can eat each day, especially the sort
of snacks that can be eaten on the run. And
0:04:03.380,0:04:07.560
although we generally choose the high fibre
choices of carbohydrate foods this is a time
0:04:07.560,0:04:14.560
when it to choose more of the less bulky types.
Sugar based foods, and white breads and cereals
0:04:15.020,0:04:18.199
instead of the whole meal types. Action packed
drinks are nutritious, yet less filling then
0:04:18.199,0:04:25.199
solid foods you can make up your own fruit
smoothies by blending up milk, fruit, yoghurt
0:04:26.219,0:04:33.219
or a little ice cream and skim milk powder
for an extra boost. Another option is commercial
0:04:33.419,0:04:38.569
liquid meal supplements; these are specially
manufactured to provide compact energy and
0:04:38.569,0:04:39.080
nutrients.”
0:04:39.080,0:04:42.449
“How do I loose body fat? Especially if
I have gained weight during a break from training
0:04:42.449,0:04:44.789
or a break caused by injury?”
0:04:44.789,0:04:51.569
“Although athletes talk about being overweight,
its excess body fat that slows you down. Skin
0:04:51.569,0:04:57.659
fold fat measurements… the pinch test. Are
often used to access body fat levels. You
0:04:57.659,0:05:02.680
should work with your coach to identify a
body fat level that corresponds with good
0:05:02.680,0:05:09.680
health and good performance. At some time
during their career most athletes need to
0:05:11.050,0:05:17.169
loose body fat to reach their ideal levels.
This should be achieved by changing energy
0:05:17.169,0:05:24.169
balance. So the daily energy expenditure exceeds
daily energy intake. This may require changes
0:05:24.699,0:05:27.300
to both food intake and training."
0:05:27.300,0:05:32.039
“Loosing body fat is a long term goal. A
consistent loss of half a kilogram per week
0:05:32.039,0:05:38.740
is a good target for most athletes. This can
be achieved with a small reduction of energy
0:05:38.740,0:05:44.309
intake each day. A sports dietician can help
you plan a suitable eating program but you
0:05:44.309,0:05:49.050
may be able to pin point eating habits to
change yourself. It’s useful to keep a food
0:05:49.050,0:05:54.689
record for a week, to face the truth about
what really goes into your mouth. Look for
0:05:54.689,0:06:00.819
improvements that you can make in the following
three areas. 1. Eating too much food; for
0:06:00.819,0:06:07.819
example over eating because you have let yourself
get too hungry. Or when you eat what everybody
0:06:07.960,0:06:14.960
else is eating. 2. Eating too much fat. 3.
Eating because you are bored or upset. Consistency
0:06:15.770,0:06:20.409
with your new eating habits will achieve and
maintain your body fat goals.”
0:06:20.409,0:06:25.599
“Are there any special nutritional needs
for females? I’ve heard iron and calcium
0:06:25.599,0:06:26.919
can be a problem.”
0:06:26.919,0:06:32.520
“For many female athletes the struggle to
keep body weight and body fat at a desirable
0:06:32.520,0:06:39.520
level becomes the dominant issue of nutrition.
In some cases it can take over your life and
0:06:39.629,0:06:46.509
make eating and sport activities that should
be pleasurable full of misery and frustration.
0:06:46.509,0:06:51.539
Part of this problem is in setting targets
that are healthy, good for performance and
0:06:51.539,0:06:58.119
achievable. This is understandable as in our
society females are rarely satisfied with
0:06:58.119,0:07:04.889
their shape and weight, no matter what it
is. Even when body fat loss is warranted many
0:07:04.889,0:07:10.539
female athletes are tempted to follow quick
loss schemes and fad diets. Risking frustration
0:07:10.539,0:07:16.659
and failure to achieve long term weight control.
As well as the risk of long term nutritional
0:07:16.659,0:07:21.399
deficiencies. Your menstrual cycle is also
a casualty of inappropriate weight loss and
0:07:21.399,0:07:27.210
other poor nutrition practices. What ever
the cause absent or irregular periods should
0:07:27.210,0:07:33.729
always be discussed with your sports doctor.
Hormone balance is important for the health
0:07:33.729,0:07:39.639
of your bones. Strong bones are not only important
for your sporting career but also to reduce
0:07:39.639,0:07:43.860
the risk of osteoporosis later in life."
0:07:43.860,0:07:48.789
“It is important to set yourself a healthy
weight and body fat level, and a happy attitude
0:07:48.789,0:07:55.129
about your body. It is often useful to get
some expert help with this. Even if it seems
0:07:55.129,0:07:59.679
that male athletes have an easier time with
their body fat levels, be pleased with all
0:07:59.679,0:08:04.809
the benefits of your winning diet. Iron and
calcium are important nutrients for all athletes,
0:08:04.809,0:08:11.499
but are often a short supply in the diets
of female athletes. The best calcium sources
0:08:11.499,0:08:16.809
are dairy products with low fat and reduced
fat types playing a major role in the winning
0:08:16.809,0:08:21.919
diet. We should all include at least three
serves in our daily food plans. For example
0:08:21.919,0:08:28.919
two glasses of low fat milk and carton of
yoghurt. Calcium is important for strong healthy
0:08:28.949,0:08:35.949
bones especially during teenage years, when
peak bone mass is being layed down. A regular
0:08:36.000,0:08:43.000
menstrual cycle is also important for this
process. Iron is important for good oxygen
0:08:43.029,0:08:48.220
carrying capacity in your blood and muscles.
An iron deficiency may cause fatigue and loss
0:08:48.220,0:08:54.399
of performance in heavily training athletes.
Many athletes find it difficult to meet the
0:08:54.399,0:08:58.360
iron requirements of heavy training and female
athletes have even greater requirements to
0:08:58.360,0:09:05.250
cover any losses due to menstruation. Lean
red meat is a great source or well absorbed
0:09:05.250,0:09:12.250
iron and should be included regularly in a
varied diet. Wholegrain cereal foods particularly
0:09:15.730,0:09:17.149
breakfast cereals are another good source
or iron. Consuming a vitamin C food at the
0:09:17.149,0:09:24.149
same meal is a clever plan as this helps the
iron from plant food sources to be better
0:09:27.250,0:09:32.980
absorbed. Although tiredness can be caused
by a number of factors if your feeling unnecessarily
0:09:32.980,0:09:38.029
fatigued and you think you may be at risk
of a poor iron intake, then check in with
0:09:38.029,0:09:44.060
a sports doctor or dietician. Iron supplements
may be part of treating iron deficiency, but
0:09:44.060,0:09:48.930
they should only be taken on the advice of
these experts. The best long term plan is
0:09:48.930,0:09:55.350
a winning diet high in iron. Vegetarian eaters
should seek special help from sports dietician
0:09:55.350,0:09:58.829
to ensure they find alternative sources or
iron in their meals.”
“How can I make sure my players go home
and eat a high carbohydrate meal? Some of
0:00:05.970,0:00:11.530
the fellows can go home to home cooking with
their families but most of our players are
0:00:11.530,0:00:16.970
young, single and living on their own. What
can they do?”
0:00:16.970,0:00:21.789
“Moving away from home can place a lot of
pressure on a young athlete. It can be hard
0:00:21.789,0:00:26.839
to get organised on the domestic scene when
you are used to mum looking after you. Many
0:00:26.839,0:00:31.800
young athletes lack nutrition knowledge and
cooking skills and this does not help by arriving
0:00:31.800,0:00:37.129
home tired from a late training session to
find the cupboards bare. It is a critical
0:00:37.129,0:00:43.149
time in a sporting career and poor nutrition
can often be a downfall. A committed athlete
0:00:43.149,0:00:49.510
and a wise team will identify problems early
and finding practical ways to make good nutrition
0:00:49.510,0:00:50.690
part of the program.”
0:00:50.690,0:00:56.640
“There are many hints for quick and healthy
cooking products such as commercial pasta
0:00:56.640,0:01:02.739
sauces frozen vegetable mixes or pizza bases
can be used to construct high carbohydrate
0:01:02.739,0:01:09.110
rice, pasta, stir-fry or pizza meals. There
are great recipe ideas in healthy cookbooks
0:01:09.110,0:01:14.520
including some books written especially for
athletes. Sports dieticians working with teams
0:01:14.520,0:01:20.140
or sporting clubs often run cooking classes
or supermarket visits to help athletes become
0:01:20.140,0:01:25.930
organised with shopping or preparing food.
There are many time saving cooking strategies,
0:01:25.930,0:01:30.740
such as cooking in batches so that leftovers
can be frozen and microwaved at a later date.”
0:01:30.740,0:01:37.420
“What about takeaways? I like them after
a late night at the club especially after
0:01:37.420,0:01:42.120
one of Sheed’s legendary meetings. Are they
really that bad for me?”
0:01:42.120,0:01:46.360
“Most takeaway foods are not a good bases
for everyday eating, since they tend to be
0:01:46.360,0:01:53.360
high in fat and low in carbohydrate and fibre
as well as expensive. However if you are eating
0:01:53.670,0:01:58.270
on the run takeaways can be useful. With a
little bit of thought you should be able to
0:01:58.270,0:02:04.380
order a low fat good carbohydrate choice.
Pizza and hamburgers can be chosen with low
0:02:04.380,0:02:10.850
fat ideas in mind and there are many variations
on pasta, rice and bread things. Don’t be
0:02:10.850,0:02:15.920
afraid to ask for what you want, with a little
creativity you should be able to choose well
0:02:15.920,0:02:22.920
from the menu or come up with your own ideas.
Of course being well organised means you may
0:02:23.230,0:02:29.010
be able to bring your own snacks from home,
or come up with a quick meal in your own kitchen."
0:02:29.010,0:02:35.060
“How do I bulk up to get stronger? And do
I need to eat extra protein to get bigger?"
0:02:35.060,0:02:40.750
“Improve strength or muscle bulk is principally
a result of doing the right training. Of course
0:02:40.750,0:02:46.360
filling out can also be a process of gradually
maturing in age and training. You may need
0:02:46.360,0:02:51.400
to work with your coach to set body size and
strength goals and to decide on a suitable
0:02:51.400,0:02:58.340
resistance training program. There is no magic
food or protein powder that provides a shortcut
0:02:58.340,0:03:04.670
to results or a replacement for the right
training. Extra protein is not a cheap nutritional
0:03:04.670,0:03:11.220
need for muscle gain instead extra energy
intake should be your goal. Extra quantities
0:03:11.220,0:03:17.450
of winning diet will provide additional carbohydrate
to fuel your training plenty of protein and
0:03:17.450,0:03:21.959
other nutrients to build the result. Some
athletes in heavy training programs may have
0:03:21.959,0:03:26.060
to work on the same principles to stop unwanted
weight loss.”
0:03:26.060,0:03:32.260
“Although it may sound like heaven eating
more food can be a hard task for those with
0:03:32.260,0:03:36.709
very high energy requirements. Finding the
time and the right foods to eat can be a problem
0:03:36.709,0:03:43.709
for some athletes with hectic timetables.
Sometimes the size of meals can outweigh comfortable
0:03:45.840,0:03:51.530
eating capacity. The key to increasing your
food intake is to increase the number of times
0:03:51.530,0:03:58.530
you can eat each day, especially the sort
of snacks that can be eaten on the run. And
0:04:03.380,0:04:07.560
although we generally choose the high fibre
choices of carbohydrate foods this is a time
0:04:07.560,0:04:14.560
when it to choose more of the less bulky types.
Sugar based foods, and white breads and cereals
0:04:15.020,0:04:18.199
instead of the whole meal types. Action packed
drinks are nutritious, yet less filling then
0:04:18.199,0:04:25.199
solid foods you can make up your own fruit
smoothies by blending up milk, fruit, yoghurt
0:04:26.219,0:04:33.219
or a little ice cream and skim milk powder
for an extra boost. Another option is commercial
0:04:33.419,0:04:38.569
liquid meal supplements; these are specially
manufactured to provide compact energy and
0:04:38.569,0:04:39.080
nutrients.”
0:04:39.080,0:04:42.449
“How do I loose body fat? Especially if
I have gained weight during a break from training
0:04:42.449,0:04:44.789
or a break caused by injury?”
0:04:44.789,0:04:51.569
“Although athletes talk about being overweight,
its excess body fat that slows you down. Skin
0:04:51.569,0:04:57.659
fold fat measurements… the pinch test. Are
often used to access body fat levels. You
0:04:57.659,0:05:02.680
should work with your coach to identify a
body fat level that corresponds with good
0:05:02.680,0:05:09.680
health and good performance. At some time
during their career most athletes need to
0:05:11.050,0:05:17.169
loose body fat to reach their ideal levels.
This should be achieved by changing energy
0:05:17.169,0:05:24.169
balance. So the daily energy expenditure exceeds
daily energy intake. This may require changes
0:05:24.699,0:05:27.300
to both food intake and training."
0:05:27.300,0:05:32.039
“Loosing body fat is a long term goal. A
consistent loss of half a kilogram per week
0:05:32.039,0:05:38.740
is a good target for most athletes. This can
be achieved with a small reduction of energy
0:05:38.740,0:05:44.309
intake each day. A sports dietician can help
you plan a suitable eating program but you
0:05:44.309,0:05:49.050
may be able to pin point eating habits to
change yourself. It’s useful to keep a food
0:05:49.050,0:05:54.689
record for a week, to face the truth about
what really goes into your mouth. Look for
0:05:54.689,0:06:00.819
improvements that you can make in the following
three areas. 1. Eating too much food; for
0:06:00.819,0:06:07.819
example over eating because you have let yourself
get too hungry. Or when you eat what everybody
0:06:07.960,0:06:14.960
else is eating. 2. Eating too much fat. 3.
Eating because you are bored or upset. Consistency
0:06:15.770,0:06:20.409
with your new eating habits will achieve and
maintain your body fat goals.”
0:06:20.409,0:06:25.599
“Are there any special nutritional needs
for females? I’ve heard iron and calcium
0:06:25.599,0:06:26.919
can be a problem.”
0:06:26.919,0:06:32.520
“For many female athletes the struggle to
keep body weight and body fat at a desirable
0:06:32.520,0:06:39.520
level becomes the dominant issue of nutrition.
In some cases it can take over your life and
0:06:39.629,0:06:46.509
make eating and sport activities that should
be pleasurable full of misery and frustration.
0:06:46.509,0:06:51.539
Part of this problem is in setting targets
that are healthy, good for performance and
0:06:51.539,0:06:58.119
achievable. This is understandable as in our
society females are rarely satisfied with
0:06:58.119,0:07:04.889
their shape and weight, no matter what it
is. Even when body fat loss is warranted many
0:07:04.889,0:07:10.539
female athletes are tempted to follow quick
loss schemes and fad diets. Risking frustration
0:07:10.539,0:07:16.659
and failure to achieve long term weight control.
As well as the risk of long term nutritional
0:07:16.659,0:07:21.399
deficiencies. Your menstrual cycle is also
a casualty of inappropriate weight loss and
0:07:21.399,0:07:27.210
other poor nutrition practices. What ever
the cause absent or irregular periods should
0:07:27.210,0:07:33.729
always be discussed with your sports doctor.
Hormone balance is important for the health
0:07:33.729,0:07:39.639
of your bones. Strong bones are not only important
for your sporting career but also to reduce
0:07:39.639,0:07:43.860
the risk of osteoporosis later in life."
0:07:43.860,0:07:48.789
“It is important to set yourself a healthy
weight and body fat level, and a happy attitude
0:07:48.789,0:07:55.129
about your body. It is often useful to get
some expert help with this. Even if it seems
0:07:55.129,0:07:59.679
that male athletes have an easier time with
their body fat levels, be pleased with all
0:07:59.679,0:08:04.809
the benefits of your winning diet. Iron and
calcium are important nutrients for all athletes,
0:08:04.809,0:08:11.499
but are often a short supply in the diets
of female athletes. The best calcium sources
0:08:11.499,0:08:16.809
are dairy products with low fat and reduced
fat types playing a major role in the winning
0:08:16.809,0:08:21.919
diet. We should all include at least three
serves in our daily food plans. For example
0:08:21.919,0:08:28.919
two glasses of low fat milk and carton of
yoghurt. Calcium is important for strong healthy
0:08:28.949,0:08:35.949
bones especially during teenage years, when
peak bone mass is being layed down. A regular
0:08:36.000,0:08:43.000
menstrual cycle is also important for this
process. Iron is important for good oxygen
0:08:43.029,0:08:48.220
carrying capacity in your blood and muscles.
An iron deficiency may cause fatigue and loss
0:08:48.220,0:08:54.399
of performance in heavily training athletes.
Many athletes find it difficult to meet the
0:08:54.399,0:08:58.360
iron requirements of heavy training and female
athletes have even greater requirements to
0:08:58.360,0:09:05.250
cover any losses due to menstruation. Lean
red meat is a great source or well absorbed
0:09:05.250,0:09:12.250
iron and should be included regularly in a
varied diet. Wholegrain cereal foods particularly
0:09:15.730,0:09:17.149
breakfast cereals are another good source
or iron. Consuming a vitamin C food at the
0:09:17.149,0:09:24.149
same meal is a clever plan as this helps the
iron from plant food sources to be better
0:09:27.250,0:09:32.980
absorbed. Although tiredness can be caused
by a number of factors if your feeling unnecessarily
0:09:32.980,0:09:38.029
fatigued and you think you may be at risk
of a poor iron intake, then check in with
0:09:38.029,0:09:44.060
a sports doctor or dietician. Iron supplements
may be part of treating iron deficiency, but
0:09:44.060,0:09:48.930
they should only be taken on the advice of
these experts. The best long term plan is
0:09:48.930,0:09:55.350
a winning diet high in iron. Vegetarian eaters
should seek special help from sports dietician
0:09:55.350,0:09:58.829
to ensure they find alternative sources or
iron in their meals.”
