The first Greek site in football training

Clinical Dietitian and Sports Nutritionist

Professional Experience

  • July 2018 – Present: Sports Nutritionist at ΟΜΟΝΟΙΑ FC, Cyprus (Responsible for the nutritional practices/supplements for football players of the first league team)
  • September 2017 - Present: Self-employed (Personal practice as clinical dietitian and sports nutritionist)

Education

  • 2019: Barca Innovation Hub - Universitas (Advanced Sports Nutrition – 4 months online course)
  • 2018 – 2020: European University Cyprus (MSc in Sports Nutrition)
  • 2017: International Society of Sports Nutrition (Specialization in Sport Nutrition for maximizing athletic performance –6 months online course, 200h)
  • 2016 – 2018: European University Cyprus (MSc in Applied Clinical Nutrition and Dietetics)
  • 2012 – 2016: European University Cyprus (BSc in Nutrition and Dietetics)

Certificates/Tutorials/Distinctions:

  • December 2019: LLL Course Certificate, ΕSPEN (Nutrition and Sport)
  • December 2019: Tutorial (The diet of the athlete in relation to the training time in different sports)
  • 2017-2018: European University Cyprus – Academic Excellence Award
  • 2012-2018: European University Cyprus - Academic Achievements

Date of birth

18/03/1994

Elina Gregoriou

Trainings - Elina Gregoriou

Nutrition

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The goal of sports nutrition is mainly to maximize simultaneously the athletic performance, health and wellness of athletes.

During childhood and adolescence it is important to follow the proper dietary recommendations without affecting growth and maturation.

Elina Gregoriou

Daily energy requirements (calories):

Depend on: Age, gender, body weight & level of physical activity.


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Macronutrients (Carbohydrates, proteins & fats):

Carbohydrates (Carbs):

  • Main source of energy for the body, muscles and brain.
  • General recommendation: 45% -65% of daily energy intake.
  • Recommendation for athletes: 3-10gr/kg of Body Weight/day (nearly nonexistent for young athletes).
  • Low carbs diet: Early fatigue and muscle breakdown to provide energy (faster fatigue in young athletes due to reduced glycogen stores).
  • Carbs during exercise (> 60mins): Important for maintain blood glucose.
  • Carbs immediately after exercise (30-60mins): Important for improve muscle glycogen storage.

Good sources of Carbs:

Pasta, rice, bread, cereals, quinoa, oats, legumes, fruits, vegetables and starchy vegetables (such as corn, zucchini, sweet potatoes, potatoes).

Proteins (Pro):

  • Help for muscle glycogen recovery and muscle tissue synthesis.
  • General recommendation: 34gr/d (9-13 years), 46gr/d (girls 14-18 years), 52gr/d (boys 14-18 years).
  • Recommendation for athletes: 1.2-2.0gr/kg BW/d (nearly nonexistent for young athletes).
  • Pro & Carbs after exercise: Help to prevent the further muscle breakdown and activate the muscle repair (∽20-30gr of protein).

Good sources of Pro:

Skinless poultry (chicken, turkey), lean meat (beef, pork), fish and seafood, low-fat milk and dairy products, eggs, legumes, soy products and unsalted nuts/seeds.

Fats:

  • Major fuel source for low and moderate intensity exercise.
  • Important for the absorption of fat-soluble vitamins (A, D, E, K), production of cholesterol and sex hormones and for immune function (prevent fatigue and illness).
  • General recommendation and recommendation for athletes: 20%-30% of daily energy intake, of which <10% from saturated fat sources (nearly nonexistent for young athletes).

Good sources of Fats:

Olive oil, olives, avocados, unsalted nuts and their butters, seeds and fatty fish (salmon, tuna, mackerel).

Sources of Saturated fats:

Fried and very fatty foods, fast-foods, butter, creams, whole milk and dairy products and fatty meats (bacon, sausages, salami).

Elina Gregoriou

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Micronutrients (vitamins, trace elements, minerals):

Although there are many vitamins and minerals required for good health, particular attention should be devoted to ensuring that young athletes consume proper amounts of calcium, vitamin D and iron.

Calcium - Ca (1):

  • Important for bone health, normal enzyme activity and muscle contraction
  • Daily recommended intake (DRI) for athletes 4-8 years: 1000mg/d
  • DRI for athletes 9-18 years: 1300mg/d

Vitamin D – VitD (2):

  • Necessary for bone health and involve the absorption and regulation of Ca.
  • DRI for athletes 4-18 years: 600 ΙU/d (depends on geographical location & race).

Iron - Fe (3):

  • Important for oxygen delivery to body tissues.
  • Increased needs during adolescence: Rapid growth and increase in blood volume and lean muscle mass.
  • DRI for athletes 9-13 years: 8 mg/d
  • DRI for athletes 14-18 years: Boys 11 mg/d, Girls 15 mg/d (due to menstruation).
Elina Gregoriou

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Elina Gregoriou