KC16 Technical Session 2 - Rebekah Alcock - What Did You Eat Tonight and Why by Brendan Mitchell https://padlet.com/brendan_m_mitch/KC16Tech2 en-us 2016-07-03 03:31:26 UTC 2025-12-09 14:55:15 UTC hello@padlet.com 3 - Do you consider what you eat to be important for your sport? Why/not? brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853273 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!!]]> 2016-07-03 09:07:27 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853273 4 - Is there one nutrient that is more important for your sport than others, whynot? brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853605 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.]]> 2016-07-03 09:33:30 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853605 2 - What foods did you notice were available at the dining hall for athletes, why? brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853618 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.]]> 2016-07-03 09:35:09 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853618 1 - What did you eat tonight at the dining hall and was this different to what you usually eat, why? brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853647 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.]]> 2016-07-03 09:37:42 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853647 Hi-Fat/Low Carb brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853914 Mixed research - some show improved results in endurance sports and some reduced results.
Try if want to, but discuss with dietitian.]]> 2016-07-03 09:40:56 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853914 Muscle Cramps brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853925 Mixed research and many types of cramps and contributing factors outside of diet.]]> 2016-07-03 09:42:05 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853925 Vegan Diets brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853929 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]]> 2016-07-03 09:42:31 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853929 Sports Drinks brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853965 No real affect until >90min exercise IF you have full glycogen stores.
If consecutive days of competition though, useful for helping to replenish.]]> 2016-07-03 09:43:56 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853965 Sports Gels brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853978 Just a form of simple carbohydrates and should be consumed accordingly during competition.]]> 2016-07-03 09:44:38 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853978 Simple Carbs brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853982 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.]]> 2016-07-03 09:45:12 UTC https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115853982 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech2/wish/115854127 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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