Here is a table of some foods along with their glycemic index:

Food GI

Roasted and salted peanuts Cherries Whole milk Skimmed milk Apples Pears Apple juice, unsweetened Noodles All Bran Oranges Orange juice Brown Rice Banana Basmati Rice Honey Ice cream Coca cola White bread Watermelon Cornflakes

14 22 27 32 38 38 40 40 42 44 46 50 55 58 58 61 63 70 72 84

Proteins - essential to growth and repair of muscle and other body tissues Fats - one source of energy and important in relation to fat soluble vitamins Carbohydrates - our main source of energy Minerals - those inorganic elements occurring in the body and which are critical to its normal functions Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

What are the daily energy requirements?

Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities For every Kg of body weight 1.3 Calories is required every hour. (An athlete weighing 50Kg would require 1.3 24hrs 50Kg = 1560 Calories/day) For a calculation of your BMR, see the calculator on the Resting Daily Energy Expenditure (RDEE) page

Extra energy requirements (EER) For each hours training you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 2hrs 50Kg = 850 Calories)

An athlete weighing 50Kg who trains for two hours would require an intake of approximately 2410 Calories (BER + EER = 1560 + 850)

Energy Fuel
Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows: 57% Carbohydrates (sugar, sweets, bread, cakes) 30% Fats (dairy products, oil) 13% Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories. What does a 50 kg athlete require in terms of carbohydrates, fats and protein? Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 4 = 343 grams Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 9 = 80 grams Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 4 = 78 grams

Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein

Calorie Calculator
To obtain an estimate of your daily calorie requirements please enter your weight, hours of training and then select the Calculate button. Weight

Hours training

Hours

Basic Energy Requirements Extra Energy Requirements Total Energy Requirements

Calories Calories Calories

Carbohydrates Protein Fat

grms grms grms

What types of fat are there?

The nature of the fat depends on the type of fatty acids that make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. Saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil that contains a high percentage of saturated fatty acids. Unsaturated Sunflower oil Olive Oil Rice Oil Nuts Rapeseed Oil Oily fish - Sardines Saturated Beef Bacon Cheese Butter Biscuits Crisps

What types of carbohydrates are there?

There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugar's are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary. Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. The extra protein & vitamins you may require will be in the starchy carbohydrates.

Lactose Intolerance
Lactose intolerance results when the mucosal cells of the small intestine fail to produce lactase that is essential for the digestion of lactose. Symptoms include diarrhoea, bloating, and abdominal cramps following consumption of milk or dairy products.

Carbohydrates for Performance

To support a training session or competition athletes need to eat at an appropriate time so that all the food has been absorbed and their glycogen stores are fully replenished. Following training & competition, an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) - the faster and higher the blood glucose rises the higher the GI. High GI foods take 1 to 2 hours to be absorbed and low GI foods can take 3 to 4 hours to be absorbed. Studies have shown that consuming high GI carbohydrates (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time.

Glycogen stores will last for approximately 10 to 12 hours when at rest (sleeping) so this is why breakfast is essential. Eating 5-6 meals or snacks a day, will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.

Eating and Competition

What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress, and how soon you reach competitive standard. The page on Nutritional Tips provides some general nutritional advice to help you manage your weightand body fat. Once you are ready to compete, you will have a new concern: your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? In addition, what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance.

What do I need to do?

Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. You might also consider nutritional supplements. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.

Key factors in your training diet

Each day have three main meals and two to three snacks. All meals should contain both carbohydrate and protein - 20 to 30 grams worth of protein with each main meal and 10 to 20 grams with each snack. The amount of carbohydrate will vary greatly, mainly depending on your workload. It may be in the region of 40 to 60 grams for main meals and 20 to 30 grams for snacks. If you are training hard and possibly doing multiple daily sessions, the recovery meal is critical. Have 1grm of carbohydrate per kg of body weight and about 30 grams of protein. Have a drink (e.g. a recovery drink or a pint of skimmed milk) and a banana immediately post-training (this provides about 10 grams of protein and 30 grams of carbohydrate) followed within about 45 minutes with more substantial food such as beans on toast and tuna. Always try to eat at least five pieces of fruit per day. Skimmed milk is a great protein food and provides critical minerals, such as calcium and phosphorous.

Food Composition Tables

Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide. Beans (including soy)

Tofu, cup 20 grams protein Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans Soy beans, cup cooked 14 grams protein Split peas, cup cooked 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein Almonds, cup 8 grams Peanuts, cup 9 grams Cashews, cup 5 grams Pecans, cup 2.5 grams Sunflower seeds, cup 6 grams Pumpkin seeds, cup 8 grams Flax seeds cup 8 grams

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. There are two basic types of fat. They are grouped by their chemical structure. Each type of fat is used differently in our bodies and has a different effect on our health. When we eat a lot of high fat foods, we get a lot of calories. With too many calories, we may gain weight. Eating too much fat may also increase the risk of getting diseases like cancer, heart disease, high blood pressure or stroke. Health experts recommend that we should get no more than 30% of our calories from fat to reduce our risk of getting these diseases. Fat is found in many foods. Some of the fat that we eat comes from the fat we add in cooking or spread on breads, vegetables or other foods. A lot of fat is hidden in foods that we eat as snacks, pastries or prepared meals. We can reduce the amount of fat we eat by cutting down on the fat that we add in cooking or spread on foods. We can eat skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. We

can also read labels and compare the amount of fat in foods to make lower fat choices. Fatty acids benefit the body in the following ways: Elevate mood, resulting in less depression Improve cognitive function in the elderly Improve learning and attention span in school-children Improve vision, especially night vision Lower the risk of cardiovascular disease Lowers the risk of breast and colon cancer Promote healthy skin

Types of Fats Dietary fats are concentrated source of food energy. They are also the source of linoleum acid, an essential nutrient, and the fat-soluble vitamins A, D, E and K. While we all need some dietary fat each day, a tablespoon is generally sufficient when cutting back on fats, it is helpful to know which the most dietary culprits are.

1. Saturated

fats Saturated fats are the only fatty acids that raise blood cholesterol levels. Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature. Butter, margarine, and fats in meat and dairy products are all especially high in saturated fat. We can reduce the saturated fats in our diets by using skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward reducing saturated fats. Unsaturated Fats Unsaturated fats are usually liquid at room temperature. They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which is highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight. We can reduce the fat and unsaturated fats in our diets by using less fat, oil, and margarine. We can also eat more low-fat foods like vegetables, fruits, breads, rice, pasta and cereals. Cholesterol Cholesterol is an essential fat made by the liver. Many people get additional cholesterol by eating meat and dairy products. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

2.

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Knowing the facts about cholesterol can reduce your risk for a heart attack or stroke. But understanding what cholesterol is and how it affects your health are only the beginning. To keep your cholesterol under control: o o o o o Schedule a screening Eat foods low in cholesterol and saturated fat Maintain a healthy weight Exercise regularly Follow your healthcare professional's advice

4. Trans

Fat Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level. Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of Trans fat in a food, the label can claim 0 grams. If you want to avoid as much Trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either does not contain hydrogenated oil or where liquid oil is listed first in the ingredient list. Sources of Trans fat include: o Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil o Stick margarines o Shortening o Some fast food items such as French fries

Why do we need fats? Although fats have received a bad reputation for causing weight gain but still some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for: Body to use vitamins: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body. Brains development: Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster. Energy: Gram for gram fats is the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram of carbohydrates and proteins. Healthier skin: One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin acts as the body's own insulation to help regulate body temperature.

Healthy cells: Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cell couldn't function. Making hormones: Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development and amenorrhea. Pleasure: Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor. Protective cushion for our organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.