Porsche Human Performance What is good nutrition? HEALTH BODY - PowerPoint PPT Presentation

Porsche Human Performance

What is ‘good nutrition’? HEALTH BODY COMPOSITION PERFORMANCE

The 7 habits 1. Eat whole foods instead of processed foods whenever possible 2. Be prepared to eat every 2-3 hours 3. Drink mainly non-calorie drinks 4. Eat vegetables and/or fruit with each meal as your main carbohydrate source 5. Eat some quality protein with each meal 6. Eat a mixture of fats daily 7. Stick to these 7 rules 80% of the time

Habit 1 – Eat whole foods instead of processed foods whenever possible Whole foods:  foods in their ‘natural’ state  little or no chemical, biological or mechanical manipulation to change their composition Processed foods  foods further away from their natural state  altered in one or more ways to ‘improve’ certain characteristics

Habit 1 – Eat whole foods instead of processed foods whenever possible Why process foods?  Increase shelf life  ‘Improve’ taste  Make them more consistent in shape  Make them look more appealing  To increase or decrease certain nutritional aspects (e.g. fat)  Make them easier to package and transport  Make them easier to store  Make them quicker to prepare and eat Many of these processes reduce the nutritional value of the food

Habit 1 – Eat whole foods instead of processed foods whenever possible What about whole foods? In general, whole foods:  Tend to have a short shelf life  Be less consistent in appearance  Take more preparation time  Are harder to transport and store BUT  They are more nutrient dense  Are more like the foods humans are designed to live off

Habit 1 – Eat whole foods instead of processed foods whenever possible ?

Habit 2 – Be prepared to eat every 2-3 hours Most of us eat ‘three square meals’ each day with a constant grazing approach to snacking in between. Frequent eating in a planned manner:  Stimulates metabolism  Improves satiety  Balances blood sugar  Regulates insulin  Maintains lean body mass and reduces body fat.

Habit 2 – Be prepared to eat every 2-3 hours Meal 1 Meal 2 Meal 3 Snack Snack 1 2

Habit 2 – Be prepared to eat every 2-3 hours Develop food preparation strategies:  Create meal plans for the week  Plan weekly food shop  Cook in bulk or the night before  Identify on-the-go eating options Portable Foods:  Tinned fish  Fresh fruit  Raw nuts & seeds  Raw vegetables (with houmous/salsa/guacamole)  Greek yogurt  Cold meats  Leftovers  Hard boiled eggs

Habit 2 – Be prepared to eat every 2-3 hours

Habit 3 - Drink mainly non-calorie drinks A substantial amount of extra calories, sugar and artificial ingredients can be inadvertently consumed via the fluids we drink. Drinks to base most of your fluid Drinks to strictly limit or avoid: intake on:  Fruit juices  Water (still/sparkling)  Soft drinks  Green tea  Energy drinks  Black coffee & tea  Milk/cream-based coffees  Sports drinks (carbohydrate and/or  Alcoholic drinks electrolyte replacement drinks)*  Smoothies

Habit 3 - Drink mainly non-calorie drinks

Macronutrients Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and other body functions. There are three macronutrients:  Protein 4 kcal/g  Carbohydrate 4 kcal/g  Fat 9 kcal/g Alcohol is the other calorie-containing substance (7 kcal/g). However, as it is not essential for survival it is not a classified macronutrient. 14

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source Nutrient dense, calorie sparse Vegetables & fruits are a rich source of:  Micronutrients (vitamins & minerals)  Fibre  Antioxidants  Phytonutrients Other benefits:  High in water  Alkaline producing

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source How many vegetables? Aim for a vegetable:fruit ratio of 3:2

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source Unrefined carbohydrate sources for athletes:  Fruits e.g. bananas, berries, grapes, apples, oranges, pears, pineapple, mango  Root vegetables/tubers e.g. carrots, parsnips, swede, beetroot, butternut squash, potato, sweet potato  Beans/pulses/legumes e.g. kidney beans, cannellini beans, butter beans, chickpeas, lentils, frozen peas  Whole grains e.g. oats, brown rice, quinoa, sweetcorn

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source Carb cycling: “ the planned alteration of carbohydrate intake around exercise in order promote leanness and maintain performance” • On the days you exercise, allow your carb intake to be higher, and lower on the days you do not • After exercise muscles and the liver are ‘primed’ for glucose uptake • At this time carbohydrate resynthesis is prioritised over fat storage EARN YOUR CARBS

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source Carbohydrate timing Unrefined Carbohydrate Refined Type Starchy foods Vegetables & fruit As part of your 20% (if at all) Soon (within 2 hours) after When To Eat With each meal/snack exercise Examples Table sugar Brown rice Leafy greens Packaged cereals Potatoes Root vegetables /tubers Cakes Sweet potatoes Fruits Sweets Oats Pastries Fruit juice 19

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source I type V type O type I type V type O type 55% 40% 25% 55% 40% 25%

Habit 4 – Eat vegetables and/or fruits with each meal as your main carbohydrate source

Habit 5 – Eat some quality protein with each meal Protein  Made up of amino acids – essential & non-essential  Aids tissue growth and repair, hormone and enzyme synthesis and immune function Benefits:  Increases dietary-induced thermogenesis  Improves satiety  Facilitates maintenance of lean body mass when in caloric deficit  Facilitates accretion of lean body mass when in caloric surplus

Habit 5 – Eat some quality protein with each meal Sources of quality protein:  Lean Meats* - chicken breast, turkey breast, beef steak, beef mince (<10% fat), turkey mince (<10% fat), ostrich, venison, bison, offal (liver, kidney, heart)  Fish* - Salmon, mackerel, tuna, cod, trout, haddock, etc.  Eggs*  Dairy* - Cottage cheese, Greek yogurt, milk  Vegetarian - Tofu, soy products, nuts, seeds, beans * “you are what you eat” … or what you eat ate!

Habit 5 – Eat some quality protein with each meal How much protein? 6 g

Habit 6 – Eat a mixture of fats each day Dietary fat:  Provides a source of energy (particularly for low-intensity activities)  Forms cell membranes and tissues of the brain and nervous system  Helps manufacture and balance hormones  Helps transport fat-soluble vitamins (A, D, E, K)  Provides essential fatty acids that the body cannot synthesise Fat is an essential part of our diets

Habit 6 – Eat a mixture of fats each day Saturated fat: Monounsaturated fat:  Animal fats  Extra virgin olive oil  Coconut oil  Avocado  Raw nuts Polyunsaturated fat:  Fish Trans fat: X Pastries, biscuits, cakes  Fish oil  Flaxseed X Margarine X Ready meals  Raw nuts X Fried/battered takeaway foods “ Partially hydrogenated ”

Habit 6 – Eat a mixture of fats each day How much fat?  Aim for saturated, polyunsaturated and monounsaturated to comprise 1/3 of total fat intake each

Habit 7 – Stick to the rules 80% of the time The difference in results between 80% adherence and 100% adherence is negligible. Allowing yourself to break the rules 20% of the time is key to long-term sustainability

Habit 7 – Stick to the rules 80% of the time When to break the rules?  Anytime - as long as it does not exceed 20%  If you’ re not seeing the progress you expect and your 20% is more like 30% or 40% you’ll know why Planned Unplanned  Unforeseen circumstances  Special occasions (birthdays, weddings etc.)  Unavailability of good foods*  Nights/meals out Enjoy your 20% and use it as motivation

Match day nutrition If you wait until match day to decide to eat well, you’ve waited far too long . Before:  Eat balanced meals (protein + carb) every 2-3 hours until 1-2 hours before kick-off  Optimum size & timing of final pre-match meal is individual – trial and error in training  Drink regularly & monitor urine colour to ensure proper hydration status During:  Carbohydrate and electrolyte replacement drinks/snacks can be beneficial After:  Eat a balanced meal within 2 hours of final whistle and resume normal eating pattern

Summary  Good nutrition should improve health, body composition & performance  Eat whole foods instead of processed foods whenever possible – look for foods that are as natural as possible  Be prepared to eat every 2-3 hours – planning ahead is key  Drink mainly non-calorie containing drinks – mainly water  Eat vegetables and/or fruit with each meal – 2 fists for males, 1 for females; 4:1 ratio  Ensure carbohydrate intake comes mostly from vegetables and fruit – save other starchy carbs for after exercise, individualise based on body type (I/V/O)