Introduction

• The lifestyle of an athlete or active person whether elite or recreational can pose many nutritional challenges.
• Many participants worry about what to eat immediately before an event, however it is the day to day training diet which has the greatest potential to influence performance.
• Eating the right food everyday will help you to get the most out of your training and perform at your best.

Eat Plenty of Carbohydrates

• Carbohydrate is the body’s main energy source during everyday activity and exercise.
• Carbohydrate is stored in the muscle and liver as glycogen.
• Glycogen stores need to be constantly replenished by eating carbohydrate rich foods.
• Examples of carbohydrate rich foods are:
  1) Nutritious foods e.g. Breads, crumpets, English muffins, breakfast cereals, pasta, rice, potatoes, dry biscuits, fruit, milk, yoghurt and legumes (e.g. Baked beans, Lentils).
  2) Non-nutritious foods e.g. Confectionary, jam, honey, cordial and soft drinks.
• Sports drinks can also contribute carbohydrate and assist with fluid replacement.
• Every meal and snack should be based on carbohydrate-rich foods.
• A Sports Dietitian can work out specific carbohydrate needs based on an individual’s level of activity.

Eat Enough Protein

• Protein is made from amino acids and is used by the body for the building and repairing of muscles, and for many chemical reactions within the body.
• Some individuals may require extra protein. A Sports Dietitian can work out specific requirements.
• Protein needs generally can be met with a healthy balanced diet that includes lean meats, fish and poultry, low fat dairy products, eggs, nuts and legumes.
• Lean meat, poultry, fish, eggs and low fat dairy products provide all of the essential amino acids.
• Vegetarians need to include a wide variety of plant protein sources such as nuts, legumes and soy products to ensure they consume enough protein.

Eat Less Fat

• Fat provides additional energy and is a source of fat-soluble vitamins.
• High intakes of fat can contribute to excess body fat which may impair performance.
• Often foods high in fat are eaten at the expense of carbohydrate based foods which therefore may not adequately replenish glycogen stores.
• Most people should follow a low fat eating pattern by:
  • Choosing lean meats and low fat dairy products
  • Using low fat cooking methods
  • Avoiding fried foods and takeaways and high fat snack foods such as chips and chocolate bars
  • Including plenty of fruits and vegetables

• The pre-event meal provides a final opportunity to top up carbohydrate stores and prepare for exercise.
• To ensure food is digested prior to competition, eat a meal 2-4 hours before or a lighter snack 1-2 hours before competing.
• Choose carbohydrate rich foods that are low in fat and fibre to avoid abdominal discomfort. e.g. Plain pasta + tomato sauce, White toast + jam/ honey/ marmalade, low fat creamed rice, plain breakfast cereal + skim milk
• Choose foods you are familiar with and plan ahead.

• When competing in several events over a day:
  • Be prepared and take food with you to the venue
  • Choose foods you are familiar with
  • Choose carbohydrate-rich snacks such as fruit, low fat cereal bars, rice cakes + honey, banana sandwich, rice crackers or dry biscuits + vegemite
  • If solid foods are a concern consider liquid meal supplements such as Sustagen Sport ®, Fruit Smoothie or low fat flavoured milk
  • Maintain fluid intake especially water or carbohydrate-rich fluids such as sports drinks, cordial or juice

• After exercise you need to rapidly replenish fluid and fuel stores to be prepared for the next event or training session.
• Consume a carbohydrate-rich drink or snack immediately after exercise particularly if there is a short recovery time between sessions.
• Nutritious carbohydrate foods that also contain moderate amounts of protein may help recovery by speeding muscle repair and assisting immune function.
• Resume your usual training eating pattern as soon as practical.
• Continue to drink regularly until fluid deficit is replaced.
• Examples of food for Rapid Recovery:
  • Sports drinks
  • Lean meat sandwich
  • Fresh or tinned fruit
  • Sports, fruit or cereal bars
  • Breakfast cereal + skim milk
  • Low fat flavoured yoghurt
  • Low fat fruit smoothie
  • Pancakes + jam/honey
  • Toasted muffin, crumpet or fruit loaf + jam

DISCLAIMER
The information in this brochure is of a general nature. Individual circumstances may require modification of general advice from an appropriate health professional eg dietitian.