Nutrition
Not only is adequate nutrition important around competition to perform and recover, but it is also critical for day-to-day training.
It assists with:
- Session quality. The more you can train at higher quality, the more likely you are to improve.
- Maintaining high levels of performance and decision making for longer durations.
- Reducing illness or feelings of being run down during intense training periods.
- Preventing nutrient deficiencies.
Tips
- Adjust your fuel intake to match your energy needs according to your training schedule. Include greater amounts of carbohydrates on training days.
- On training days, 3 main meals with up to 2-4 snacks is often easier than increasing meal volume.
- Eat prior to training to fuel the session and after training to replenish energy and repair muscles
- Stay hydrated
Fuelling before training
- This should be quickly digestible to avoid discomfort when exercising or competing.
- Carbohydrates are the body’s main energy source and should be prioritised.
- Small amounts of protein may be included depending on how much time you have.
- Fats should be avoided as they take longer to digest.
- If pushed for time, opt to consume liquid carbohydrates. E.g. flavoured milk / smoothie.
Examples
3-4 hours out
- Plate of rice, some chicken, small amount of veggies
- Large tuna salad wrap
- Bowl of spaghetti Bolognese
1-2 hours out
- Honey, banana, peanut butter sandwich
- Fruit salad
- Flavoured milk drinks
- Muesli bars
- Rice cakes with jam or honey
Less than 1 hour out
- Fruit
- Sports drink
- Sports gel
- Juice (pulp free)
Fuelling during exercise
- Fuelling during exercise may be important if the intensity is high or duration is greater than 90 minutes.
Examples
- Banana
- Muesli bar
- Jam sandwich
- Trail mix
Fuelling after exercise
4 R’s
Replenish glycogen stores
- Over the first 2 hours the rate of glycogen replenishment is high. So prioritise this period and eat carbohydrates.
- Glycogen will continue to replenish over the next 24-48 hours.
Repair muscles
- Consume protein to help repair body tissues and support the immune system.
- Protein consumption should occur throughout the day.
Rehydrate
Revitalise with colourful fruits and vegetables
- Vitamins, minerals, antioxidants and phytochemicals help recover you from exercise, protect your immune system and reduce inflammation.
Examples
- Spaghetti Bolognese
- Poached eggs, toast, avocado and orange juice
- Stir fry chicken, veg and rice
- Rice bowl with tofu/boiled eggs and colourful veg or salad
Fuelling before training is recommended if
- Your session is high intensity and lasts longer than 60 minutes.
- You have high energy needs (e.g. growth, putting on muscle mass).
- It is an early morning session.
- You are hungry or anticipate hunger during the session.
This information has been provided from the Australian Institute of Sport. For further information please refer to the AIS website.
https://static.ausport.gov.au/pnhq/training-and-competition-nutrition/#/
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Level 1/191 Taren Point Rd (opposite McDonald’s)
Caringbah, NSW 2229
Call: (02) 9540 9400
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12 Freya St (opposite Kareela Shopping Village)
Kareela, NSW 2232
Call: (02) 9528 2200
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51 President Avenue (diagonally opposite Ilinden Sports Centre)
Kogarah, NSW 2217
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Email us at: office@jubileesportsphysio.com.au
