A Winning diet for sport (Part 4)
0:00:00.260,0:00:03.889
”Do I need to take supplements? There seem
to be so many to choose from and they all
0:00:03.889,0:00:05.880
promise great results.
0:00:05.880,0:00:10.730
“The sports world is filled with stories
and advertisements about supplements that
0:00:10.730,0:00:17.480
claim to improve speed, strength, leanness
and endurance. The range is never ending and
0:00:17.480,0:00:23.740
the promises are tempting. However there are
no shortcuts to the top. Many of these supplements
0:00:23.740,0:00:29.300
have not been tested or have not lived up
to their claims when tests have been conducted.
0:00:29.300,0:00:34.530
It is also possible that the benefits seen
by some athletes come from the power of positive
0:00:34.530,0:00:41.249
thinking. Seeing a change because you believe
in something is known as a placebo affect.
0:00:41.249,0:00:45.649
While it is possible that future research
will prove the benefits of new supplements.
0:00:45.649,0:00:50.780
Do not loose sight of the factors that can
really improve your performance. A winning
0:00:50.780,0:00:56.569
diet, good training, the right equipment and
a winning attitude."
0:00:56.569,0:01:02.579
“Of course there are some supplements that
can be part of a winning diet. In this video
0:01:02.579,0:01:07.080
we have already seen that supplements such
as sports drinks, sports bars and liquid meal
0:01:07.080,0:01:11.770
supplements can be very useful in meeting
important nutritional needs in sport. These
0:01:11.770,0:01:17.460
supplements are a tailor made and practical
way to provide nutrition needs at special
0:01:17.460,0:01:22.870
times. Particularly during and after exercise.
However the benefits come not only from the
0:01:22.870,0:01:27.090
supplement itself but from knowing how to
use the supplement as part of your nutrition
0:01:27.090,0:01:32.560
plan. Creatine is the hottest new supplement
on the market, and unlike many of the products
0:01:32.560,0:01:39.560
that hit the headlines each month it has underdone
the scrutinies of scientific research. Sport
0:01:39.910,0:01:44.200
scientists have found that Creatine supplementation
programs can increase muscles stores of this
0:01:44.200,0:01:49.330
fuel source and enhance recovery between high
intensity work bouts with short rest intervals.
0:01:49.330,0:01:56.180
Although further research is needed to determine
benefits to the performance of specific types
0:01:56.180,0:02:02.170
of sports and to confirm the lack of long
term side effects. Creatine may be a useful
0:02:02.170,0:02:07.630
aid for some athletes in particular activities.
A sports dietition can help with further expert
0:02:07.630,0:02:14.630
advice about these and other supplements.”
0:02:20.030,0:02:25.189
“Competition day calls for special preparation
to see you ready and confident to put yourself
0:02:25.189,0:02:28.900
on the line. Now is the time to eat to win.”
0:02:28.900,0:02:34.109
“A 50km walk is a four to five hour event.
I need to take special steps to load up my
0:02:34.109,0:02:38.049
muscle fuel stores before I race. Hitting
the wall by running out of fuel is no fun,
0:02:38.049,0:02:41.400
so I take care to prepare well before I race.”
0:02:41.400,0:02:45.200
“Matches are a really endurance event for
many players. We’ve done measurements on
0:02:45.200,0:02:50.799
some of our running players and many midfielders
run between 18 and 22 kilometres a game. Much
0:02:50.799,0:02:56.650
of it at very high intensity. I need to know
that my players have prepared properly, they
0:02:56.650,0:03:00.730
need to make sure that there muscles have
enough fuel to keep then running until the
0:03:00.730,0:03:06.010
final siren. Games can be won or lost in the
last few minutes.”
0:03:06.010,0:03:11.260
“Matches can turn into a real endurance
event. Many times I’ve played matches that
0:03:11.260,0:03:15.629
stretch into a four or five hour contest.
I need to make sure my muscles have enough
0:03:15.629,0:03:18.669
fuel to keep me running until right to the
end, whether its one hour or five.”
0:03:18.669,0:03:24.359
“It’s hard to know what to eat before
a match, and when to eat it. There is rarely
0:03:24.359,0:03:28.760
a rigid time table of matches in tournaments.
If I’m the second or third match on court
0:03:28.760,0:03:33.099
three it’s hard to judge whether the match
will start in two hours or six hours. How
0:03:33.099,0:03:38.230
can I organise my pre match meals so that
I am not taking the court feeling full or
0:03:38.230,0:03:41.599
uncomfortable or getting hungry in the middle
of a match.”
0:03:41.599,0:03:46.260
“It’s hard to keep hydrated during a match.
I sweat a lot when I play, particularly when
0:03:46.260,0:03:50.150
it’s hot. Sometimes it’s a furnace out
there on court. I’ve heard the temperatures
0:03:50.150,0:03:54.620
on centre court during the Australian open
have been close to fifty degrees. How important
0:03:54.620,0:03:58.459
is it to drink during a game?”
0:03:58.459,0:04:03.139
“Even when I load up before an event I will
need more carbohydrate fuel to race well.
0:04:03.139,0:04:07.709
Therefore I need to consume a sports drink
during my race. Extra carbohydrate will keep
0:04:07.709,0:04:13.430
my muscles working well, and keep me feeling
good. Running out of fuel in endurance events
0:04:13.430,0:04:16.510
interferes with work output and the ability
to think clearly.”
0:04:16.510,0:04:19.820
“To win the flag you have to be able to
bounce back after one hard game and be at
0:04:19.820,0:04:26.140
full strength for the next. But your no long
guaranteed seven days recovery and I expect
0:04:26.140,0:04:31.050
the team to train solidly during the week.
Good recovery is one of the most important
0:04:31.050,0:04:35.070
factors in a successful team. So I want my
players to eat…to recover!”
0:04:35.070,0:04:41.480
“Recovery is the name of the game in tournaments,
and on road trips. On road trips we can play
0:04:41.480,0:04:47.130
two or three games. In tournaments we could
play every day for a week or ten days. How
0:04:47.130,0:04:49.980
can I eat to maintain good performance day
in, day out?”
0:04:49.980,0:04:55.210
“As you have seen competition nutrition
strategies will vary according to the needs
0:04:55.210,0:05:02.130
of your sport and the practical consideration
of your competition timetable and rules. However
0:05:02.130,0:05:09.130
the following guidelines should help you gain
that winning edge.”
0:05:14.920,0:05:20.440
“Fuelling up body carbohydrate stores is
a key part of competition preparation. Some
0:05:20.440,0:05:25.370
athletes think that this activity involves
great gluttony over the days or night before
0:05:25.370,0:05:31.150
a competition. Often involving foods or low
nutritional value. This type of preparation
0:05:31.150,0:05:36.210
could be called ‘garbo’ loading, rather
than ‘carbo’ loading and can leave the
0:05:36.210,0:05:42.140
athlete feeling full and uncomfortable. In
addition your high fat foods have been eaten
0:05:42.140,0:05:48.700
instead of true high carbohydrate foods that
muscles fuels stores may not break down.”
0:05:48.700,0:05:54.380
“You should already be an expert at high
carbohydrate eating, since this is the bases
0:05:54.380,0:05:58.690
of a winning training diet. You might like
to further increase high carbohydrate foods
0:05:58.690,0:06:03.520
in the meals leading up to competition. But
stick to the eating patterns that you know
0:06:03.520,0:06:09.340
and trust. Twenty-four hours of taper training
or rest, together with high carbohydrate eating
0:06:09.340,0:06:14.240
will ensure well stocked muscle fuel stores
suitable for most events.”
0:06:14.240,0:06:18.550
“Carbohydrate loading is a more specialised
version of fueling up for competition. It’s
0:06:18.550,0:06:23.940
a strategy used for endurance and ultra-endurance
athletes, whose events last two hours or longer.
0:06:23.940,0:06:29.470
Although it has enjoyed a lot of hype and
mystery in simple terms carbohydrate loading
0:06:29.470,0:06:35.990
is just an extended period of fuelling up.
By extending the exercise taper and high carbohydrate
0:06:35.990,0:06:40.820
eating to three days before the event, muscle
glycogen levels are lifted to above their
0:06:40.820,0:06:46.340
normal stores. This extra fuel wont make the
athlete go faster but will prolong the time
0:06:46.340,0:06:51.530
that they can maintain there optimal race
pace. Not all athletes can manage the ingredients
0:06:51.530,0:06:58.530
of relative rest and a high carbohydrate intake
and may need help from a sports dietician
0:07:00.650,0:07:04.530
to plan a menu. It makes sense to use low
bulk and compact carbohydrate foods and drinks
0:07:04.530,0:07:09.920
to meet fuel intake goals comfortably. While
some marathon runners in the past have used
0:07:09.920,0:07:15.080
the depletion phase before loading to enhance
their muscle glycogen gains, this is not considered
0:07:15.080,0:07:21.390
necessary by modern sport scientists. In fact
trying to complete the last week of training
0:07:21.390,0:07:26.680
while depleted can make you feel weak and
psyched out. If your event will benefit from
0:07:26.680,0:07:33.680
extra glycogen stores, stick to the three
day fuelling program.”
0:07:39.460,0:07:45.650
“The pre-event meal provides a final opportunity
to top up fuel and fluid levels and this may
0:07:45.650,0:07:50.740
be important if you’re still in recovery
mode from your last event or workout. Most
0:07:50.740,0:07:56.000
importantly your last meal should keep you
feeling comfortable throughout the competition.
0:07:56.000,0:08:01.150
It can often be difficult to eat anything
if pre-event nerves leave you with butterflies
0:08:01.150,0:08:02.170
in the stomach.”
0:08:02.170,0:08:07.040
“A High carbohydrate, low-fat meal or snack
is the perfect choice for a pre-event meal.
0:08:07.040,0:08:12.910
Depending on the time of day you might like
to adapt one of the meals that is already
0:08:12.910,0:08:18.540
part of your winning diet. It’s best to
eat bigger meals three to four hours before
0:08:18.540,0:08:24.100
you compete. Although a light snack can usually
be eaten one to two hours before you warm
0:08:24.100,0:08:31.100
up. Liquid meal supplements are better tolerated
then a solid meal, particularly if your feeling
0:08:31.360,0:08:31.880
nervous.”
0:08:31.880,0:08:37.650
“Each athlete had their own routine, based
on practice and training and fined tuned with
0:08:37.650,0:08:40.659
competition experience. Develop a plan that
works for you.”
”Do I need to take supplements? There seem
to be so many to choose from and they all
0:00:03.889,0:00:05.880
promise great results.
0:00:05.880,0:00:10.730
“The sports world is filled with stories
and advertisements about supplements that
0:00:10.730,0:00:17.480
claim to improve speed, strength, leanness
and endurance. The range is never ending and
0:00:17.480,0:00:23.740
the promises are tempting. However there are
no shortcuts to the top. Many of these supplements
0:00:23.740,0:00:29.300
have not been tested or have not lived up
to their claims when tests have been conducted.
0:00:29.300,0:00:34.530
It is also possible that the benefits seen
by some athletes come from the power of positive
0:00:34.530,0:00:41.249
thinking. Seeing a change because you believe
in something is known as a placebo affect.
0:00:41.249,0:00:45.649
While it is possible that future research
will prove the benefits of new supplements.
0:00:45.649,0:00:50.780
Do not loose sight of the factors that can
really improve your performance. A winning
0:00:50.780,0:00:56.569
diet, good training, the right equipment and
a winning attitude."
0:00:56.569,0:01:02.579
“Of course there are some supplements that
can be part of a winning diet. In this video
0:01:02.579,0:01:07.080
we have already seen that supplements such
as sports drinks, sports bars and liquid meal
0:01:07.080,0:01:11.770
supplements can be very useful in meeting
important nutritional needs in sport. These
0:01:11.770,0:01:17.460
supplements are a tailor made and practical
way to provide nutrition needs at special
0:01:17.460,0:01:22.870
times. Particularly during and after exercise.
However the benefits come not only from the
0:01:22.870,0:01:27.090
supplement itself but from knowing how to
use the supplement as part of your nutrition
0:01:27.090,0:01:32.560
plan. Creatine is the hottest new supplement
on the market, and unlike many of the products
0:01:32.560,0:01:39.560
that hit the headlines each month it has underdone
the scrutinies of scientific research. Sport
0:01:39.910,0:01:44.200
scientists have found that Creatine supplementation
programs can increase muscles stores of this
0:01:44.200,0:01:49.330
fuel source and enhance recovery between high
intensity work bouts with short rest intervals.
0:01:49.330,0:01:56.180
Although further research is needed to determine
benefits to the performance of specific types
0:01:56.180,0:02:02.170
of sports and to confirm the lack of long
term side effects. Creatine may be a useful
0:02:02.170,0:02:07.630
aid for some athletes in particular activities.
A sports dietition can help with further expert
0:02:07.630,0:02:14.630
advice about these and other supplements.”
0:02:20.030,0:02:25.189
“Competition day calls for special preparation
to see you ready and confident to put yourself
0:02:25.189,0:02:28.900
on the line. Now is the time to eat to win.”
0:02:28.900,0:02:34.109
“A 50km walk is a four to five hour event.
I need to take special steps to load up my
0:02:34.109,0:02:38.049
muscle fuel stores before I race. Hitting
the wall by running out of fuel is no fun,
0:02:38.049,0:02:41.400
so I take care to prepare well before I race.”
0:02:41.400,0:02:45.200
“Matches are a really endurance event for
many players. We’ve done measurements on
0:02:45.200,0:02:50.799
some of our running players and many midfielders
run between 18 and 22 kilometres a game. Much
0:02:50.799,0:02:56.650
of it at very high intensity. I need to know
that my players have prepared properly, they
0:02:56.650,0:03:00.730
need to make sure that there muscles have
enough fuel to keep then running until the
0:03:00.730,0:03:06.010
final siren. Games can be won or lost in the
last few minutes.”
0:03:06.010,0:03:11.260
“Matches can turn into a real endurance
event. Many times I’ve played matches that
0:03:11.260,0:03:15.629
stretch into a four or five hour contest.
I need to make sure my muscles have enough
0:03:15.629,0:03:18.669
fuel to keep me running until right to the
end, whether its one hour or five.”
0:03:18.669,0:03:24.359
“It’s hard to know what to eat before
a match, and when to eat it. There is rarely
0:03:24.359,0:03:28.760
a rigid time table of matches in tournaments.
If I’m the second or third match on court
0:03:28.760,0:03:33.099
three it’s hard to judge whether the match
will start in two hours or six hours. How
0:03:33.099,0:03:38.230
can I organise my pre match meals so that
I am not taking the court feeling full or
0:03:38.230,0:03:41.599
uncomfortable or getting hungry in the middle
of a match.”
0:03:41.599,0:03:46.260
“It’s hard to keep hydrated during a match.
I sweat a lot when I play, particularly when
0:03:46.260,0:03:50.150
it’s hot. Sometimes it’s a furnace out
there on court. I’ve heard the temperatures
0:03:50.150,0:03:54.620
on centre court during the Australian open
have been close to fifty degrees. How important
0:03:54.620,0:03:58.459
is it to drink during a game?”
0:03:58.459,0:04:03.139
“Even when I load up before an event I will
need more carbohydrate fuel to race well.
0:04:03.139,0:04:07.709
Therefore I need to consume a sports drink
during my race. Extra carbohydrate will keep
0:04:07.709,0:04:13.430
my muscles working well, and keep me feeling
good. Running out of fuel in endurance events
0:04:13.430,0:04:16.510
interferes with work output and the ability
to think clearly.”
0:04:16.510,0:04:19.820
“To win the flag you have to be able to
bounce back after one hard game and be at
0:04:19.820,0:04:26.140
full strength for the next. But your no long
guaranteed seven days recovery and I expect
0:04:26.140,0:04:31.050
the team to train solidly during the week.
Good recovery is one of the most important
0:04:31.050,0:04:35.070
factors in a successful team. So I want my
players to eat…to recover!”
0:04:35.070,0:04:41.480
“Recovery is the name of the game in tournaments,
and on road trips. On road trips we can play
0:04:41.480,0:04:47.130
two or three games. In tournaments we could
play every day for a week or ten days. How
0:04:47.130,0:04:49.980
can I eat to maintain good performance day
in, day out?”
0:04:49.980,0:04:55.210
“As you have seen competition nutrition
strategies will vary according to the needs
0:04:55.210,0:05:02.130
of your sport and the practical consideration
of your competition timetable and rules. However
0:05:02.130,0:05:09.130
the following guidelines should help you gain
that winning edge.”
0:05:14.920,0:05:20.440
“Fuelling up body carbohydrate stores is
a key part of competition preparation. Some
0:05:20.440,0:05:25.370
athletes think that this activity involves
great gluttony over the days or night before
0:05:25.370,0:05:31.150
a competition. Often involving foods or low
nutritional value. This type of preparation
0:05:31.150,0:05:36.210
could be called ‘garbo’ loading, rather
than ‘carbo’ loading and can leave the
0:05:36.210,0:05:42.140
athlete feeling full and uncomfortable. In
addition your high fat foods have been eaten
0:05:42.140,0:05:48.700
instead of true high carbohydrate foods that
muscles fuels stores may not break down.”
0:05:48.700,0:05:54.380
“You should already be an expert at high
carbohydrate eating, since this is the bases
0:05:54.380,0:05:58.690
of a winning training diet. You might like
to further increase high carbohydrate foods
0:05:58.690,0:06:03.520
in the meals leading up to competition. But
stick to the eating patterns that you know
0:06:03.520,0:06:09.340
and trust. Twenty-four hours of taper training
or rest, together with high carbohydrate eating
0:06:09.340,0:06:14.240
will ensure well stocked muscle fuel stores
suitable for most events.”
0:06:14.240,0:06:18.550
“Carbohydrate loading is a more specialised
version of fueling up for competition. It’s
0:06:18.550,0:06:23.940
a strategy used for endurance and ultra-endurance
athletes, whose events last two hours or longer.
0:06:23.940,0:06:29.470
Although it has enjoyed a lot of hype and
mystery in simple terms carbohydrate loading
0:06:29.470,0:06:35.990
is just an extended period of fuelling up.
By extending the exercise taper and high carbohydrate
0:06:35.990,0:06:40.820
eating to three days before the event, muscle
glycogen levels are lifted to above their
0:06:40.820,0:06:46.340
normal stores. This extra fuel wont make the
athlete go faster but will prolong the time
0:06:46.340,0:06:51.530
that they can maintain there optimal race
pace. Not all athletes can manage the ingredients
0:06:51.530,0:06:58.530
of relative rest and a high carbohydrate intake
and may need help from a sports dietician
0:07:00.650,0:07:04.530
to plan a menu. It makes sense to use low
bulk and compact carbohydrate foods and drinks
0:07:04.530,0:07:09.920
to meet fuel intake goals comfortably. While
some marathon runners in the past have used
0:07:09.920,0:07:15.080
the depletion phase before loading to enhance
their muscle glycogen gains, this is not considered
0:07:15.080,0:07:21.390
necessary by modern sport scientists. In fact
trying to complete the last week of training
0:07:21.390,0:07:26.680
while depleted can make you feel weak and
psyched out. If your event will benefit from
0:07:26.680,0:07:33.680
extra glycogen stores, stick to the three
day fuelling program.”
0:07:39.460,0:07:45.650
“The pre-event meal provides a final opportunity
to top up fuel and fluid levels and this may
0:07:45.650,0:07:50.740
be important if you’re still in recovery
mode from your last event or workout. Most
0:07:50.740,0:07:56.000
importantly your last meal should keep you
feeling comfortable throughout the competition.
0:07:56.000,0:08:01.150
It can often be difficult to eat anything
if pre-event nerves leave you with butterflies
0:08:01.150,0:08:02.170
in the stomach.”
0:08:02.170,0:08:07.040
“A High carbohydrate, low-fat meal or snack
is the perfect choice for a pre-event meal.
0:08:07.040,0:08:12.910
Depending on the time of day you might like
to adapt one of the meals that is already
0:08:12.910,0:08:18.540
part of your winning diet. It’s best to
eat bigger meals three to four hours before
0:08:18.540,0:08:24.100
you compete. Although a light snack can usually
be eaten one to two hours before you warm
0:08:24.100,0:08:31.100
up. Liquid meal supplements are better tolerated
then a solid meal, particularly if your feeling
0:08:31.360,0:08:31.880
nervous.”
0:08:31.880,0:08:37.650
“Each athlete had their own routine, based
on practice and training and fined tuned with
0:08:37.650,0:08:40.659
competition experience. Develop a plan that
works for you.”
