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Rebekah Alcock - Accredited practicing dietitian, accredited sports dietician.

PhD Candidates, AIS / ACU

Performance Dietician, ACT Brumbies

Importance of good nutrition and difference of competition nutrition (pre, during and psot).

Nutrition optimises performance at rrainign sessions, growth and dev, improve and maintain physique.

Baseline nutrition is a good starting point.

Aim to meat the five food groups for baseline macro and micronutrients.

SPecific requirements vary

Age, height and weight, growth, activity, comp schedule

Fuel used varies acording to intensity, duration and the adaptation and training level.

High intensity uses more carbs, lower intensity uses more fat.

Carb is main fuel source for HI exercise.

Treat carbs like a fuel tank. - need to refuel.

Protein imp for growth and dev as well as muscle growth, repair and maintenance of muscle mass.

Not difficult to meet protein needs.

Timing is imp as is amount.

15-25g of P /day

Fat

Needed to absorb certain vitamins

Body has plenty of stores.

Carb loading isn’t necessary, but maintaining good diet.

2-4 hrs beforehand have a carb-based meal.

Light-sauce.

Not too much fibre/fat

<16m light top up.

Water imp all stages.

45-75 min req 30-60 g/hr of carb.

Chopped fruit, museli bar etc

Recovery

Refuel body (carbs)

Repair muscles (protein)

Rehydrate (fluid + electrolytes

Revitalise (variety  + vitamins /minerals

Fail to recover can compromise next performance.

Fluid

Water

2% loss body fluid affects performance.

Beware sugary sports drinks.

Soups (light) often good.

Milk as a recovery fluid also good as has fluids, electrolytes, carbs and protein.

Loss of fluid increase effort perception, and impairs cognition.

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Simple carbs are typically lacking in fibre - banana, museli bar (some brands), sports drinks, gels. Often more processed except fruit.
Simple carbs used to top up glycogen stores - maybe 1hr pre-workout/matches.

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Just a form of simple carbohydrates and should be consumed accordingly during competition.

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No real affect until >90min exercise IF you have full glycogen stores.
If consecutive days of competition though, useful for helping to replenish.

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Choose diet that works for you.
Discuss with dietitian.
Difficult to get some nutrients and blood testing should be done to monitor in conjunction with dietitian and medical professional

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Mixed research and many types of cramps and contributing factors outside of diet.

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Mixed research - some show improved results in endurance sports and some reduced results.
Try if want to, but discuss with dietitian.

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1 - What did you eat tonight at the dining hall and was this different to what you usually eat, why?

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1 - What did you eat tonight at the dining hall and was this different to what you usually eat, why?

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Most of us ate similar for dinner as at home.
Breakfast varied - lots of group NOT eating breakfast at home but do here. Talked about why and how to avoid excuse-making.

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2 - What foods did you notice were available at the dining hall for athletes, why?

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2 - What foods did you notice were available at the dining hall for athletes, why?

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Did we change normal diet in lead up to Kanga? Some did, some didn't.
Lunch - full range of macro-nutrient options across a range of foods.
Breakfast - cold section with milks and yogurts, cereals and fresh fruit options.

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4 - Is there one nutrient that is more important for your sport than others, whynot?

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4 - Is there one nutrient that is more important for your sport than others, whynot?

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Not really. Lots of diff nutrients impt for diff aspects of the sport.
Carbs - sprinting and high intensity short burst
Fats - endurance
Hydration - muscle health and cognition
Proteins - muscle rebuilding, particularly after the game.
Pastas area good source of carbs while meats and animal-based products are good for protein.

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3 - Do you consider what you eat to be important for your sport? Why/not?

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3 - Do you consider what you eat to be important for your sport? Why/not?

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Yes - Football has lots of high intensity physical movement changes, direction changes and requires high-functioning cognition when fatigued.
Certain foods=certain benefits.
Carbs - simple/complex need to be eaten at appropriate times.
HYDRATE!!