1. Digestion andDigestion and
Sports NutritionSports Nutrition

2. The Effects of Good NutritionThe Effects of Good Nutrition
 Gives you vitality and energy
 Helps you stay at a weight that’s right for you
 Boosts your immune system
 Wards off serious illness such as heart disease,
certain types of cancer and Type 2 diabetes
 Delays the effects of aging
 Builds strong, dense bones
 Improves sports performance
 Protects your teeth and keeps gums healthy
 Enhances your ability to concentrate and possibly
alter your mood

3. The Effects of Good NutritionThe Effects of Good Nutrition
Many foods benefit the physical health of an
individual, as they are known to have specific
disease fighting qualities.
 Tomatoes lower the risk of prostate cancer
 Broccoli, cauliflower and brussel sprouts can help
reduce the likelihood of contracting cancer
 Fish and seafood help to reduce blood pressure and
steady the hearts rhythm
 Tea has been found to lower the risk of contracting
cancer and helps keep the heart healthy
 Red wine helps keep the blood thin and allows a
smoother flow through the arteries

4. The Effects of Good NutritionThe Effects of Good Nutrition
The Australian Guide to Healthy Eating suggests:
 Eat enough food from each of the five food groups
(see the following page) every day
 Choose different varieties of foods from within each
of the five food groups from day to day, week to
week and at different times of the year
 Eat plenty of plant foods (rice, cereal, bread etc),
moderate amounts of animal foods (milk, yoghurt,
cheese, etc) and small amounts of the extra foods,
and margarine and oils
 Drink plenty of water.

5. Enjoy a variety of foods every dayEnjoy a variety of foods every day

6. Enjoy a variety of foods every dayEnjoy a variety of foods every day

7. NutrientsNutrients
Nutrients are those essential elements in food that we need for life
and growth.
Over 50 types of nutrients are available in the various foods we eat.
These different nutrients can be grouped into 7 essential categories:
 Carbohydrates
 Protein
 Fats
 Vitamins
 Minerals
 Dietary fibre
 Water
Nutrients are required to perform many needs:
 Supply of energy to the body
 Normal growth, development and functioning of the body
 Building, repairing and regulation of the functioning of cells in the
body
 Resistance to disease and infection

8. CarbohydratesCarbohydrates
Carbohydrates play a vital role in exercise performance
because they are the most readily available source of energy
to fuel working muscles.
Digestion breaks down CHO’s into glucose for energy,
however if the body does not require it immediately, the
glucose is converted to glycogen and stored in the liver and
muscles. Any excess of this is then stored as fat.
CHO’s are broken down from:
 Polysaccharides – starch
 Disaccharides – maltose, sucrose
 Monosaccharides – glucose, fructose, lactose

9. CarbohydratesCarbohydrates
CHO’s are divided into two groups:
 Complex carbohydrates (starches) – advantages of these
foods are that they take a time to be digested, releasing energy
slowly over a long period of time. This provides a constant source
of energy to athletes training or competing, reducing their fatigue.
 Examples include; bread, rice, pasta, fruit, legumes, potato, corn
and low-fat milk products.
 Simple Carbohydrates (sugars) – these foods are often high in
kilojoules and have little nutritional value. However, they are able
to release energy instantly because digestion of sugars causes
blood glucose levels to rise rapidly.
This short term response can become a problem for athletes, as
the rapidly rising glucose levels result in the release of insulin.
Insulin regulates the glucose uptake in the cells, and when it
detects such a rise, it informs the cells to not take up anymore.
As a result, cell glucose levels fall and the athlete begins to feel
hungry and fatigued.
 Examples include; sugar, honey, jam, confectionary, soft drinks.
 Carbohydrates should make up approximately 50 – 60% of your
kilojoule intake. From this 40 – 45% should include starches and
15% sugars.

10. Glycemic IndexGlycemic Index
 A ranking system has been created to compare individual
carbohydrate foods according to how they affect blood glucose
levels.
 This system is called the glycemic index, and it compares blood
glucose levels and the rate of carbohydrate digestion.
Overhead
‘Breakdown of Carbohydrates’

11. FatsFats
Fats are digested into fatty acids and should make up less
than 30% of kilojoule intake
 Fat is an important source of stored energy because it:
 Produces more energy per gram than all other nutrients
 Carries fat soluble vitamins A, D, E and K
 Provides essential fatty acids
 Contributes to the taste, aroma and texture of foods
 Provides protection for certain organs
 Helps to maintain cells and regulates cholesterol

12. FatsFats
There are two main types:
 Saturated fats – found in animal foods such as milk, cheese,
meat and bacon. These fats are known to raise cholesterol
levels and should only form 10% of our fat intake.
 Unsaturated fats (monounsaturated and
polyunsaturated) – these fats should make up approximately
20% of our fat intake. Sources of poly include; peanut oil,
sunflower oils, oily fish like tuna and margarine. Sources of
mono include; olive oil, avocado, nuts and canola oil.
Cholesterol is a fat like substance found in animal products.
It is necessary for the body but because the body already
produces it, it’s not good to have excess as it settles on the
walls of blood vessels and impairs circulation.
Overhead
‘Breakdown of Fats in the Small Intestine’
Intramuscular triglycerides an important fuel source to be discussed later.

13. FatsFats

14. ProteinsProteins
 Proteins are made up of chains of amino acids. There are 20
amino acids that occur in food, and 8 of them are essential to the
body.
 Proteins assist in the growth and maintenance and repair of
every cell in the body. Assists in the production of enzymes,
hormones, red blood cells and antibodies
 It is an emergency fuel source in extreme conditions (starvation,
ultra marathons) when carbohydrates and fat stores are
depleted.
 Sources of protein include; meat, fish, poultry, eggs, milk, nuts
and legumes
 Protein should make up approximately 10 – 20 % of kilojoule
intake.
Overhead
‘Breakdown of Proteins’

15. Surprising FactsSurprising Facts
 15% of males and 25% of females regularly skip breakfast
 Snacks provide approximately 25% of total energy intake
 Most snacks are high in fat or sugar
 25% of energy intake of Australian adolescents come from sources
such as soft drinks, takeaway foods, cakes and biscuits
 40% of males and 47% of females have a calcium intake of less
than the recommended daily intake (RDI)
 29% of females have a daily iron intake of less than the RDI
 34% of females and 13% of males diet to lose weight
(Source: Nutridate, Vol 7 No. 4, September 1996)
www.aph.gov.au/library/INTGUIDE/sp/obesity.htm

16. VitaminsVitamins
 There are 14 vitamins that are classified as A, B
group, C, D, E and K
 They regulate the body’s metabolism, speed
up the body’s chemical reactions and help
with the growth of body tissue
 They are classified into two groups:
 Fat soluble – A, D, E and K are stored in the body
 Water soluble – B group and C, which dissolve in body
fluids and excesses are discharged from the body in urine

17. VitaminsVitamins
Table 5.7 Vitamins: what they do; where they’re found
Vitamin A Functions
Improves eyesight
Growth in children
Healthy skin
Resistance to infection
Vitamin A Sources
Butter and table margarine
Oily fish
Milk and cream
Egg yolk and cheese
Vitamin C Functions
Healthy gums, teeth and
bones
Helps tissue repair
Assists iron absorption
Vitamin C Sources
Fruit and vegetables
Citrus fruit and juice
Capsicum, parsley,
broccoli, spinach and
cabbage
Thiamine (B1) Function
Metabolism if CHO
Release of energy from
food
Digestion and appetite
Function of heart and
nervous system
Thiamine (B1) Sources
Yeast extract (eg
Vegemite)
Wheat bran and fortified
breakfast cereals
Liver, kidney and lean pork
Wholemeal flour and bread
Vitamin D Functions
Strong bones and teeth
Absorption of calcium
and phosphorus
Vitamin D Sources
Oily fish
Eggs, butter, cheese and
table margarine
Riboflavin (B2) Function
Healthy skin and eyes
Release of energy from
food
Metabolism of CHO, fat
and protein
Riboflavin (B2) Source
Milk, cheese and yoghurt
Liver, eggs, almonds and
mushrooms
Green vegetables
Vitamin E Functions
Maintains healthy cell
membranes
Acts as an antioxidant
May prevent cancer and
heart disorders
Vitamin E Sources
Vegetable oils and nuts
Fruit and vegetables
Fish
Niacin (B3) Functions
Release of energy from
food
Metabolism from CHO,
fat and protein
Essential for growth
Can be used to lower
cholesterol
Niacin (B3) Sources
Lean meat, liver, tuna and
salmon
Milk and eggs
Fortified breakfast cereals
and wheat bran
Vegetables
Vitamin K Functions
Assists blood clotting
Vitamin K Sources
Green leafy vegetables
Eggs and cheese
Wholemeal bread and
flour

18. MineralsMinerals
Table 5.8 Minerals: what they do; where they’re found
Needed for: Best food sources:
Calcium
Hard structure of bones and teeth
Prevents rickets and osteoporosis
Muscle and nerve functioning
Aids blood clotting
Milk, cheese and yoghurt
Canned salmon and sardines
Whole grains, cereals and breads
Prawns, broccoli, nuts and milk chocolate
Iron
Healthy blood; prevents anaemia
A key component of haemoglobin
A key component of muscle protein
Lean, red meat, liver, kidney, chicken and fish
Cereals, wholemeal bread and legumes
Dark green leafy vegetables
Fluorine
Healthy bones and teeth
Increased resistance to dental caries
Possible prevention of osteoporosis
Fluoridated drinking water
Small amounts in fish
Tea
Copper
Forms a component of enzymes
Assists in formation of blood cells
Formation of melanin in skin and hair
Oysters, crab, lobster and mussels
Liver and kidney
Nuts, bran and dried fruit
Magnesium
Provides structure for bones
Assists in muscle and nerve function
Milk, wholegrain cereals and breads
Green leafy vegetables, lean meat
Peas, nuts and bananas
Potassium
Assists transmission of nerve impulses
Part of many enzymes systems
Counteracts the effects of sodium excess on
high blood pressure
Nuts, dried fruits and bran
Lean meat, fish and raw vegetables
Fruit and fruit juice
Instant coffee
Zinc
Healing of wounds and cuts
Essential for taste, smell and sight
Needed for sexual maturation
Provides hard structure of bones
Lean meat, liver, kidney and chicken
Seafood, especially oysters
Whole grains and wholemeal bread
Milk and nuts

19. WaterWater
 Water is second in importance only to oxygen as a nutrient of the
body
 It is the medium for transporting nutrients, removing waste (prevents
constipation and aids kidney function), and regulating body
temperature
 Water is ingested both from drinking and the food you eat
 More than half your body weight and over 70% of your body mass is water
 Each day the body needs to replace about 2 L of fluid to balance what is
lost. You may need up to 9 L a day during more physical activity or while
enduring increased temperatures
 Amount of water to be ingested before competition is 400 – 600 mL 30
minutes before the start
 Amount to be ingested during competition is 100 – 200 mL every 10 – 15
minutes throughout the activity
 Following the competition, modest salting of foods and ingestion of drinks
with essential minerals will adequately replace electrolytes lost in sweat
 To detect dehydration an athlete should keep a record of their early morning
body weight
 Drinks are of significant value in races lasting more than 50 – 60 minutes
Water or Coke?
Hydration and Overhydration

20. FibreFibre
 Fibre is the part of the plant that is indigestible
 Fibre is found in cereals, breads, grains, legumes,
fruit, vegetables, seeds and nuts
 Fibre helps to ensure a slow release of energy
because it slows the release of sugar from the blood,
helps us feel full without extra kilojoules, regulates
bowel movements and can assist in the maintenance
of low blood cholesterol
 There are two types of fibre:
 Soluble – forms a gel that slows absorption and helps
lower cholesterol. Sources include; oat bran, apples and
oranges
 Insoluble – holds water, increases bulk and eliminates
wastes. Sources include; wheat bran and beans

21. Fibre in FoodFibre in Food
Dietary food is found in cereals, fruit and vegetables. Fibre is made up of
the indigestible parts or compounds of plants, which pass relatively
unchanged throughout our stomach and intestines. The main role of fibre
is to keep the digestive system healthy.
Other terms for dietary fibre include ‘bulk’ and ‘roughage’, which can be
misleading since some forms of fibre are water soluble and aren’t bulky
or rough at all.
Fibre is a carbohydrate
Fibre is largely a carbohydrate. The building blocks of all carbohydrates are
different types of sugars and they can be classified according to how many
sugar molecules are combined in the carbohydrate:
 Simple sugars – consist of 1 – 2 sugar molecules; for example fructose,
sucrose, maltose and lactose
 Oligosaccharides – consists of 3 – 10 glucose molecules joined together
 Starch polysaccharides – have more than 10 glucose molecules joined
together
 Non-starch polysaccharides – have more than 10 sugar molecules, for
example xylose, arabinose and mannose

22. FibreFibre
Fibre keeps the digestive system healthy
Dietary fibre is mainly needed to keep the digestive system healthy. It also
contributes to other processes, such as stabilising glucose and cholesterol
levels. In countries with traditionally high fibre diets, diseases such as
bowel cancer, diabetes and coronary heart disease are much less common
than in the West.
Most Australians don’t consume enough fibre. On average, most Australians
consume 18 – 25g of fibre daily. The Australian Heart Foundation
recommends that adults should consume approximately 30g daily.
Australian experts suggest that children should eat 10g of fibre a day plus
an additional gram for every year of age. For instance a ten year old should
eat 15 – 20g of fibre per day.
Disorders that can arise from a low fibre diet include:
 Constipation
 Irritable bowel syndrome
 Diverticulitis
 Heart disease
 Some cancers
Inulin (type of fibre) in dietary
food / meal replacements

23. FibreFibre
Fibre keeps the digestive tract healthy
 The principle advantage of a diet high in fibre is the health of
the digestive system. The digestive system is lined with
muscles that massage food along the tract from the moment
a mouthful is swallowed until the eventual waste is passed
out the bowel (a process called peristalsis). Since fibre is
relatively indigestible, it adds bulk to the faeces.
 Soluble fibre soaks up the water like a sponge, which
helps to plump out the faeces and allows it to pass through
the gut more easily (without aggressive abrasion). It
acts to slow down the rate of digestion. This slowing
down effect is usually overridden by insoluble fibre, which
doesn’t absorb water and speeds up the time that food
passes through the gut.
Fibre and ageing
 Fibre is even more important in older people. The digestive
system slows down with age, so a high fibre diet becomes
even more important.

24. FibreFibre
Lowering blood cholesterol
 Recently, there has been a great deal of interest in oat bran, since some studies
showed that regular intake of foods high in soluble fibre – such as oat bran, baked
beans and soybeans – reduced blood cholesterol levels. When blood cholesterol levels
are high, fatty streaks and plaques are deposited along the walls of arteries
(inside the lining under the mucosa). This can make them dangerously narrow
and lead to an increased risk of coronary heart disease.
 It is thought that soluble fibre lowers blood cholesterol by binding bile acids (which are
made from cholesterol to digest dietary fats) and then excreting them. Cereal fibre
seems to be more protective against coronary heart disease than the fibre from fruit
and vegetables.
Ways to increase your fibre intake
 Simple suggestions for increasing your daily intake include:
 Eat breakfast cereals that contain barley, wheat or oats
 Switch to wholemeal or multigrain breads and brown rice
 Add an extra vegetable to every evening meal
 Snack on fruit, dried fruit, nuts or wholemeal crackers
A daily intake of more than 30g can be easily achieved if you eat wholegrain cereal
products, more fruit, vegetables and legumes and, instead of low fibre cakes and
biscuits, have nuts or seeds as a snack or use in meals.
You don’t need to eat a lot more kilojoules to increase your fibre intake; you can easily
double your fibre intake without increasing your kilojoules intake by being more
selective – compare the tables below:
Volume increases
stretch which aids
in peristalsis and
prevents
dehydration

25. Fibre intake of less than 20g per day Fibre intake of more than 30g per day
Fibre (g) Kilojoules
(kJ)
Fibre (g) Kilojoules (kJ)
1 cup puffed rice cereal 0.4 444 2 wholewheat cereal biscuits
eg weetbix or Vita brits
3.2 398
4 slices white bread 3.0 1166 4 slices wholegrain bread 5.7 1085
1 tablespoon peanut
butter
2.7 610 1 tablespoon peanut butter 2.7 610
1 piece of fruit (apple) 1.7 268 2 pieces of fruit (apple and
pear)
4.9 515
½ cup canned fruit,
undrained
1.4 468
½ cup frozen mixed
vegetables
4.3 102 1 cup mixed frozen
vegetables
8.6 203
Mashed potato 120g 1.7 336 1 small boiled potato with skin
100g
2.8 338
1 cup white rice cooked 1.0 999 1 cup white cooked spaghetti 2.5 696
2 plain dry biscuits 0.4 150 2 wholemeal dry biscuits 1.5 209
1 slice plain cake 60g 0.6 643 25 almonds 3.0 852
1 cup commercial fruit
juice
0.8 391 1 cup whole fruit juice 0.5 362
TOTAL 17.9 5,557 TOTAL 35.4 5,118

26. Energy BalanceEnergy Balance
A grossly unbalanced diet imposes hardships on the body. If
energy is too low or it too little carbohydrates or proteins is
supplied, the body must degrade its own lean tissue to meet its
glucose and protein needs. If energy intake is too high or if fat is
abundant, the body stores fat.
Overweight and underweight both result from unbalance energy
budgets. The simple picture is as follows. Overweight people have
consumed more food energy than they have spent and have
banked the surplus in their body fat. To reduce body fat, they need
to spend more energy than they take in from food. In contrast,
underweight people have consumed too little food energy to
support their bodies activities and so have depleted their bodies fat
stores and possible some of their lean tissue as well. To gain
weight, they need to take in more food energy than they expend.
Not only how many kJ but how
fast they enter the system ie
swamp the blood - converted

27. Positive Energy BalancePositive Energy Balance

28. Neutral Energy BalanceNeutral Energy Balance

29. Negative Energy BalanceNegative Energy Balance

30. Energy balance examplesEnergy balance examples

31. Energy in, Energy outEnergy in, Energy out
People spend energy continuously and eat periodically to
refuel. Ideally, their energy intake covers their energy
expenditures without too much excess. Excess energy is
stored as fat, and stored fat is used for energy between
meals. The amount of body fat a person deposits, or
withdraws from, ‘storage’ on any given day depends on the
energy balance for that day – the amount consumed (energy
in) versus the amount expended (energy out). When a
person is maintaining weight, energy in equals energy out.
Most people maintain a steady energy balance over time.
On any given day, they may eat a little more or a little less
than usual, and their weight may go up or down a kilo, but
for the most part, they stay in balance. When the balance
shifts, their weight changes.

32. Sensible weight lossSensible weight loss
The Dietary Guidelines suggest a reasonable rate of weight loss for
overweight people of ½ to 1kg a week; many obesity experts agree
that weight loss should not exceed an average of 1 ½ kgs a week.
Even for obese people, a reasonable weight loss rate is only 1% of
body weight per week. Such gradual weight losses are more likely
to be maintained than rapid losses and can be achieved with a
reasonable energy intake of about 10kcalories per pound of body
weight. If food energy is restricted too severely, dieters lose lean
tissue and may not receive enough nutrients. In addition
restrictive eating may set in motion the unhealthy cycle of
restrictive dieting and binge eating.
Quick changes in weight are not just changes in fat. Weight gained
or lost rapidly includes some fat, large amounts of fluid and some
lean tissues such as muscles and bone minerals. (Because water
constitutes about 60% of an adult’s body weight, retention or loss
of water influences body weight). Even over the long term, the
composition of weight gained or lost is normally about 75% fat and
25% lean. During starvation losses of fat and lean are about equal.
Invariably, though, fat gains and losses are gradual.

33. In summaryIn summary
When the energy consumed equals
the energy expended, the person is in
energy balance and body weight is
stable. If more energy is taken than
is expended, the person gains weight.
If more energy is spent than is taken
in, the person loses weight.

34. Estimating Energy RequirementsEstimating Energy Requirements
Energy requirements are determined
by a range of functions including
you’re:
Basal Metabolic Rate (BMR)
Level of activity

35. Male Female
BMR = Weight x 24 hours x 4.2 BMR = Weight x 24 hours x 3.8
For example: For example:
BMR for an 80kg male would be: BMR for an 58kg female would be:
BMR = 80 x 24 x 4.2 BMR = 58 x 24 x 3.8
= 8064 = 5289.6
BMRBMR
The minimum amount of energy you need to carry out the essential
processes when the body is at rest is known as BMR.
BMR differs between males and females. Males generally burn
approximately 4.2 kilojoules per hour, whereas females burn approximately
3.8 kilojoules per hour.
BMR is calculated as follows:

36. BMRBMR
A number of factors influence BMR including:
 Age – BMR decreases with age because your body requires more energy
for growth when you are young
 Gender – females have a lower BMR because of their higher levels of
adipose tissue
 Body composition – the greater the muscle content, the higher the BMR
as muscle tissue requires more energy than fat to function
 Temperature – Cold weather increases the BMR because the body needs
to produce more heat to keep the body temperature at 37°C
 Build – a bigger person has a higher BMR than a smaller person because
they have a larger surface area from which heat is lost. Therefore a
bigger person needs more energy to maintain a constant body
temperature
 Exercise – regular exercise increases BMR because of the increased
energy demand. Inactivity decreases BMR because of the reduced
demand for energy
 Diet – a diet which reduces the intake of food unaccompanied by exercise
will reduce the BMR
 Fever – a fever will increase BR because of the increase in body
temperature

37. Body WeightBody Weight
Body weight is an inaccurate measure of body fat. When assessing an individual’s
weight you need to remember that muscle tissue is heavier than body fat.
It is far more important to measure the ratio between muscle tissue and body fat
rather than total body weight.
There are three main indicators of body fat:
 Weight for height
 Body Mass Index (BMI)
 Skinfold measurements
Weight for height is the most common method of measuring your total body mass.
To find out if you are tall enough to carry your weight grab a tape measure and set of
scales.
 Take off your shoes and measure how tall you are from the soles of your feet to the
top of your head.
 Now plot your position on the graph below which indicates the healthy weight range
for various heights by:
 Drawing a line up from your height
 Drawing a line across from your weight
 The point where the two lines intersect (meet) indicates where you fall in relation to
the healthy weight range.

38. Height - Weight tableHeight - Weight table

39. Height to WeightHeight to Weight
It must be noted that values are based on average weight
samples of the population so may not be suitable for every
individual person. Weight can include water, bone, muscle
and fat. Athletes for example have a higher percentage of
muscle than the average population and muscle weighs
more than fat so they would be classed as overweight when
in fact they are not fat. Other tests such as the skin fold
test can be used to measure fatness. An acceptable body
fat percentage for males is 13-15% and 20-25% for
females.
A weight for height measurement does not give an indication
of the ratio of body fat to muscle tissue.
Assessing if an individuals weight is healthy is difficult as
they may fall outside of the desirable range as a result of the
amount of muscle tissue rather than body fat.

40. BMIBMI
Body Mass Index (BMI) is a more accurate indicator of body fat than
using the height to weight measurements.
To calculate your BMI divide your weight (in kgs) by your height (in m²)
BMI is calculated as follows:
BMI = Weight (kg)
Height (m²)
For example:
The BMI for a person 55kg and 170cm would be –
BMI = 55 = 55
1.7² 2.89
BMI = 19.03
BMI = 19
Once you calculate the BMI you need to determine the weight range using the
following table which indicates the desirable BMI range for males and females.

41. BMI tablesBMI tables
Weight range Male Female
Underweight Up to 20.0 Up to 18.6
Normal 20.1 – 25.0 18.6 – 23.6
Overweight 25.1 – 29.9 23.7 – 28.5
Obese 30.0 and over 28.6 and over

42. BMI tablesBMI tables

43. Period Dietary characteristics
Before • The diet should contain sufficient carbohydrates, as well as vitamins, particularly C, B and E.
• Foods which cause gases should be avoided. Instead foods which promote elimination should be consumed
(eg wholemeal bread and fruit)
• Because fats and protein (meats) are digested slowly they should be eaten no less than 3 – 4 hours before
activity
• Liquids to hydrate can be taken until 30 minutes before an activity without a negative effect (eg water or
fluids with glucose and electrolytes)
• It’s important to remember that a full stomach will divert circulation to abdominal area due to digestion.
This will compete with the effectiveness of performance.
• The last main meal should not take place within less than 2 – 3 hours before the activity or competition
because of digestion. This meal should, in summary have the following characteristics
 It should be high in carbohydrates
 It should be low in sugar (because it lowers the sugar level and may effect performance)
 It should be low in fat and protein (because they are not easily digestible)
 It should be high in fluids (water is the best)
During • Rehydration is the main priority, due to fluid loss through perspiration, in particular as the duration of the
activity increases, in environments of high temperatures, humidify and stress – fluids should be taken in
small quantities, at regular intervals.
• Substitute glucose and electrolytes should also take priority and this can be best done through fluid intake
• It’s important to keep in mind that it’s not possible to take in liquids as fast as we lose them. This, once
more, emphasises the importance of fluid intake during exercise
After • the objective at this stage is to replace water, carbohydrates, vitamins, minerals, fats and proteins
• Liquids and liquid nutrients can be taken soon after effort. However, a big normal meal should only be taken
approximately one hour after the event so that digestion wont compete with the cooling down of the body
and the necessary muscular circulation to retrieve and eliminate toxins accumulated during effort
• This first main meal should have a high carbohydrate content to replace the depleted glycogen stores
NOTE: as a general rule during rehydration, we can say that for every kilogram of body weight lost during
exercise (through perspiration) you should drink approximately one litre of water.
Performance MealsPerformance Meals

44. Percentage of each food group ingestedPercentage of each food group ingested
for an ideal diet for certain sportsfor an ideal diet for certain sports
Source: Frank G. Addleman, The Winning Edge, Simon and Schuster, 1984.
Sport Examples Carbohydrates (%) Protein (%) Fat (%)
Low duration
High intensity
Weight lifting
Sprinting
Jumping and throwing
events
Moderate duration
High intensity
Swimming
Gymnastics
Basketball
Rugby
Soccer
Endurance Marathons
Triathlons
Cross country running
and skiing

45. Recommended Dietary IntakesRecommended Dietary Intakes
(RDI’s)(RDI’s)
Recommended Dietary Intakes (RDI’s) are the
suggested amounts of each nutrient that the
individual should consume per day. RDI’s were
developed by the Nutritional Health and Medical
Research Council (NHMRC).
RDI’s are the average amount of nutrients that an
individual requires in order to function efficiently.
If the RDI’s are not met, malnutrition may occur.
This can result from an insufficient supply of any
nutrients.
The individual’s need for each nutrient will vary
according to their age, gender, genetic make up,
metabolic rate and level of activity.

46. RDI’s for Individual GroupsRDI’s for Individual Groups
Source: National Health and Medical Research Council (NHMRC),
Recommended Dietary Intakes for Use in Australia
Subject Age
(Years)
Body
Weight
(kgs)
Energy
(kJ’s)
Protein (g) Vit C
(mg)
Vit D (mg) Sodium Iron Zinc
Men 18-35
35-55
55-75
70 11600
10400
8800
70 30 - 920-2300 10 12-16
Women
Pregnant
Lactating
18-35
35-55
55-75
18-35
35+
18-35
35+
58
+12
58
8400
7600
6400
9000
8200
10900
10100
58
(+8) 66
(+20) 78
30
60
60
-
-
-
920-2300 12
15
15
12-16
16-20
18-22
Infants 0.5-1 - 460-
420/
kg
2.5/kg 30 10 320-580 4.8 4.5-6
Children 1-3 13 5400 20-39 30 10 320-1150 5 4.5-6
Boys 3-7
7-11
11-15
15-18
19
28
41
61
7200
9200
12200
12600
26-51
37-66
51-87
67-90
30
30
30
30
-
-
-
-
460-1730
600-2300
920-2300
920-2300
7
10
12
12
6-9
9-14
12-18
12-18
Girls 3-7
7-11
11-15
15-18
18
27
42
55
7200
8800
10400
9200
2-51
36-61
52-75
60-66
30
30
30
30
-
-
-
-
460-1730
600-2300
920-2300
920-2300
7
10
12
12
6-9
9-14
12-18
12-18