Hull KR Nutrition Principle

1. To play great you must hydrate

2. For a longer career eat plenty of veg

3. Start the day like a champion

4. You are paid to eat

5. Managing stress is the key to success

Principle 6 deserve your carbs

All about carbs• Not essential

• Needed for energy?

– Carb up?

• Low carb diets?

• Good carbs carry important nutrients,

• Benefits of fibre

– Best weight loss supplement

– No one gets enough, especially athletes

Whole grains• types of

wholegrain?

– Quinoa

– Amaranth

– Wild Rice

– Barley

– Oats

– Whole grain pasta*

(not cereal)

• Benefits• * They’re high in fibre, helping our

digestive system

• * They’re slow to digest, helping us control blood sugar

• * plenty of vitamins and minerals

• * They’re taste nice, and keep us happy

Whole grain Tips• Use a slow cooker

• Buy in bulk

• The longer it takes to cook the better

• Do not kick the arse out of it

• Those looking to put on size should eat lots

• Those looking to drop bodyfat should manage their portions

Beans & Lentils• Great source of

fibre

• Great source of protein

• 38% lower risk of prostate cancer

• 1 cup Lentils

– 18g protein

– 16g fibre

Fast acting carbs• High GI Fruit

– Banana's

– Berries

– Kiwi

– All Dried Fruit

– Potatoes/ preferably sweet

– Vitargo

Timing is everything• Before training

– Slow glycemic

• During training

– Protein and carbs powder?

– 30g carbs/ 15g protein/ 500ml water/ him.salt

• Post training

– Fast acting imediately

• Vitargo

• Raisons

• ½ juice

– Slow releasing within 2 hours

• Cheat meals

– Anything you want

Problems with gluten?• Many people have not adapted to gluten grains

( 10,000 years old)

• Gluten can bloat up the intestines

• Slow down reaction times

• Cause fatigue/ brain fog

• Impairs thyroid

• Hard to cut it out/ at least reduce

• Look for Gluten free Products

– Almond bread/ Rye bread

Sweet tooth • Umeboshi plum

paste

• Glutamine

– 20g ½ hour before

• Healthy deserts

• Fruit tea

Principle 7 eat the right fats

Eat 1/3 of each healthy fat• Saturated

– Essential for hormone production

• Mono unsaturated

– Great for the circulatory system, heart health

• Omega 3

– EPA- inflammation

– DHA- brain/ fast twitch muscles

• Low fat diets

Fats to avoid• Vegetable oils

• Trans fats

• Flax oil

• Canola oil

• Margarine

• Low fat products

Saturated fats• Essential for

– Healthy bones

– Healthy immune system

– Precursor to hormones

• Many experts now dispute the link between saturated fat and heart disease

• Good sources- Coconut oil, Butter, meat, eggs

Benefits of mono unsaturated fats

• Heart health

• Fat loss

• Lower inflammation

• Avoid heating

• Sources- Avocado's, Olives, Olive Oil, pecans, almonds, cashews

Why you need Omega 3• Very likely you are deficient,

even if you eat lots of fish

• Omega 3 helps lower inflammation and improve recovery

• Omega 3 helps increase serotonin

• Improve insulin sensitivity

• Great stress fighter

– Reduced adrenaline

• Omega 3 helps with fat loss

– Turn off fat storage genes

– Turn on fat burning genes

• Improve focus during training

– Improve blood supply to brain

• Sources= Fish, Nuts, Veg,

Mixing fat and carbs?• Heavily debated subject

• May lead to more fat gain

• Go with higher macro nutrient meals, one way or the other

• Timing is everything

• Have a quality protein choice with fats or carbs

Questions

3 Day food diary

Breakfast• Melon

• Apples

• Coconut

• Walnuts

• Strawberries

Snack 1• Carrots

• Peanut butter

• Goody jar

Lunch• Salmon

• Wild Rice cooked in veg stock

• Kale

• Red peppers

Tea• Steak and eggs

• Mixed veg- asparagus, oinoins, aubergine, garlic, carrots, ginger, tomatoes, Turmeric

• Orange for desert