Nutrition and Health

Archive for the ‘Nutrition Tips’ Category

Hi all. Below are some nutritional guidelines to assist you in getting the most out of your training. It is important that you try these recommendations prior to competition days in order to see how your body reacts. They will need fine tuning to suit your own individual needs.

I have provided some guidelines for pre, during and post training. I have also briefly covered the areas of sports drinks and Carbohydrate (CHO) loading – two areas of interest to most sportspeople. Finally, I’m not too sure what everyone’s basic knowledge is of food so I have provided you with a list of examples of foods that consist of protein and CHO.

We will have a chance to discuss these guidelines further at the next training camp. However, if you have any initial queries feel free to drop me a line via email. Happy eating!

Sports Drinks:

Sports Drinks are very popular with all people involved in some form of exercise. However, they are really only of benefit to individuals doing 2 hours or more training (e.g. playing in a tournament, a training weekend etc). If you choose to use a sports drink choose a sports drink that contains 0.5-0.7g per litre of sodium and 4-7% of glucose or glucose containing carbohydrates, e.g. sucrose or maltodextrins.

Berry Orangy:

This food is very low in Saturated Fat, Chol esterol and Sodium. It is al so a good source of Folate, and a very

good source of Vitamin C.  Contains known anti-infl ammatory nutri ents, including Vitamin C, Vitamin K and Folate.

Minerals:

Calcium 54.82mg 5%

Magnesium 48.67mg 12%

Big  Sky  Blackberry:

This food is very low in Saturated Fat, Chol esterol and Sodium.

Minerals:

Calcium 16.27mg 2%

Magnesium 31.36mg 8%

Bustin Blues:

This food is low in Saturated Fat and Sodi um, and very low in Cholesterol . It is also a good source of Manganese, and a very good source of Vitamin C. Contains known anti-inflammatory nutrients, including Vi tamin C and Folate.

Minerals:

Calcium 140.45mg 14%

Magnesium 63.18mg 16%

Carrot Fusion:

This food is very low in Saturated Fat and Cholester ol. It i s also a good source of Di etary Fiber and Vitami n K, and a very good source of Vitami n A.

Minerals:

Calcium 82.35mg 8%

Magnesium 39.79mg 10%

Citrus Downpour:

This food is very low in Saturated Fat, Chol esterol and Sodium. It is al so a very good source of Vitamin C and Manganese.  Contains known anti-inflammatory nutri ents, including Vitamin C and Folate.

Minerals:

Calcium 59.64mg 6%

Magnesium 67.78mg 17%

Vitamin C

Food Sources

As shown in table 1, different fruits and vegetables vary in their vitamin C content. In several foods, such as cabbage, L-ascorbic acid is found in form of ascorbigen A (B) that  is split  into  L-ascorbic  acid in the  course of  cooking.  However, thermal treatment usually destroys a considerable part of vitamin C.

Vitamin E

Food Sources

Major sources of  -tocopherol in the diet include vegetable oils (olive, sun-flower, safflower oils) nuts, whole grains and green leafy vegetables. All forms of vitamin E occur naturally in foods, but in varying amounts.

Copper

Food Sources

Copper  is found  in a wide variety  of  foods and is  most plentiful in organ meats, shellfish, nuts, and seeds. Wheat bran cereals and whole grain products are also  good  sources of  copper. According  to  national  surveys,  the average dietary intake of copper in the USA is approximately 1.0–1.1 mg/day for adult women and 1.2–1.6 mg/day for adult men

Zinc

Food Sources

Shellfish, beef, and  other red  meats  are rich  sources  of zinc.  Nuts  and legumes are good plant sources. Zinc bioavailability is relatively high in meat, eggs, and seafood  because  of the  relative  absence of compounds  that inhibit zinc absorption