Sport and Nutrition

Eating and drinking the correct foods and drinks may help you improve your perforamance in raining and competition.

THERE ARE THREE BASIC RULES:

1. Fill up on carbohydrates
2. Drink plenty of fluids
3. Refuel your muscles with high carbohydrate foods/drinks, as soon as possible after excercising.

What to Eat?

There are three main food groups that must be incuded in your everyday meals:

1. CARBOHYDRATES

The quickest way to obtain enerygy is through carbohydrates. Your body's muscles use carbohydrates as their first source of enery. Therefore if you need lot of energy you need to eat a lot of carbohydrates.

The best carbohydrate foods are:

Breads, pasta, rice, potatoes, cereals, fruit (fresh and dried), peas, beans and pulses

2. PROTEIN

Moderate amounts of proteins are needed to help build your muscles, which will make you stronger.

Foods that are high in protein are:

Meat (lean, and grilled if possible), fish, eggs, milk, cheese, yoghurt, fromage frais, beans, pulses, nuts ands cereals.

3. FATS

Fats are needed in the diet, but only in small amounts. Fatty foods include all the nice foods! e.g. Chocolate, crisps, cakes, pastries, margarine and butter.

But remember... only in small amounts!

Balance

The balance of these three foods is very important. Each meal you eat should be mainly carbohyrate based, with smaller section of protein and the smallest amount being from fatty foods.

Fruit and vegatables should be included a lot in your diet either with a main meal or just as snacks during the day.

Your should aim to eat little and often to keep your energy levels high, ready for training and competition.

When to Eat?

Before training and competitions – The main purpose of this meal is to top up muscle glycogen, so it should consist of high carbohydrate – low fat choices, e.g. Jam sandwich or a bowl of breakfast cereal with semi-skimmed milk. Ideally have this with a drink 1-2 hours before exercise.

Early morning training – try fruit juice, cereal bars, fruit, jam/honey on toast, yoghurt, milk/milkshakes.

During training and competition – it is not necessary to eat during exercise, but try to drink, water, a dilute squash or an isotonic drink, little and often.

After training and comptition – it is important to replace the energy lost as soon a possible. Sports people should really be eating high carbohydrate snacks such as jelly beans or Jaffa cakes before showering. A high carbohydrate meal should follow.

Snack suggestions – Sandwiches with low fat filling, digestive biscuits, Jaffa cakes, fig rolls, gingerbread, dried fruit (i.e. Raisins, sultanas, apricots), bananas, pizza slices, pancakes, muffins, cereal bars, fruit cake, scones, fruit juice, fruit squash, milk, milkshakes, low fat yoghurts, rice puddings.

Fluid needs – what to drink?

Water is fine in most situations, dilute squashes/fruit juices or isotonic sports drinks.

You must always make sure your body is fully hydrated (i.e. Urine should be a very pale colour). This means that you should drink throughout the day, before and during training. Remember that you continue to sweat after you stop excercise and this fluid must be replaced.

Caffeine has a dehydration effect, so try to avoid drinking tea and coffee.

Sunbathing will also have a dehydrating effect on the body.

Fluid requirements increase as temperature increases. Therefore, if you find yourself on a hot poolside, wich is often the case, remember to drink more and often.

Avoid fizzy drinks or very concentrated drinks as these can cause stomach discomfort during exercise

Always remember - if you are thirsty you are already dehyrated. When you are dehyrated it will take 2 to 3 days to re-hydrated – this will result in fatigue, poor concentration and poor performance.