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

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 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.

Meal 1 Meal 2 Meal 3 Snack 1 Snack 2

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

Portable Foods:

 Fresh fruit  Raw vegetables (with houmous/salsa/guacamole)  Cold meats  Hard boiled eggs

 Tinned fish  Raw nuts & seeds  Greek yogurt  Leftovers 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

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

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 intake on:

 Water (still/sparkling)  Green tea  Black coffee & tea  Sports drinks (carbohydrate and/or

electrolyte replacement drinks)* Drinks to strictly limit or avoid:

 Fruit juices  Soft drinks  Energy drinks  Milk/cream-based coffees  Alcoholic drinks  Smoothies

Habit 3 - Drink mainly non-calorie drinks

Macronutrients

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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.

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

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

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

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

Carbohydrate timing

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

I type V type O type 55% 40% 25% I type V type O type 55% 40% 25%

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

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

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 5 – Eat some quality protein with each meal

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

Saturated fat:  Animal fats  Coconut oil Polyunsaturated fat:  Fish  Fish oil  Flaxseed  Raw nuts Monounsaturated fat: Extra virgin olive oil Avocado Raw nuts Trans fat:

XPastries, biscuits, cakes XMargarine XReady meals XFried/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 6 – Eat a mixture of fats each day

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

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  Special occasions (birthdays, weddings etc.)  Nights/meals out Unplanned  Unforeseen circumstances  Unavailability of good foods* Enjoy your 20% and use it as motivation

Habit 7 – Stick to the rules 80% of the time

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)

Summary

 Eat some lean protein with each meal – 2 palms for males, 1 for females  Ensure you get a mixture of fats daily – balance saturated & unsaturated fats from natural sources, avoid/minimise trans fats  Adhere to the rules 80% of the time – plan your 20% in advance & use it as motivation  Stick to 7 habits on match day