Base Nutrition for Sport

Sports Nutrition

Base Nutrition
Your nutrition should be based around your training sessions.

Base Nutrition - Carbohydrate and Protein counter
Calculate your carbohydrate and protein intake.

Base Nutrition - High Fat Diets and Endurance Exercise
Research has indicated that endurance athletes taking part in large volumes of exercise could increase their intake of fat without adverse consequences.

Post -Training Nutrition
During strenuous exercise some protein in the muscle is broken down. There is some research suggesting that taking protein within half an hour of finishing exercise may help the process of building and repairing muscle.

Pre-Competition Nutrition
Optimise fuel stores and hydration, Prevent stomach upsets, Prevent hunger.

Competition Nutrition
Prevent dehydration, Prevent energy depletion, Maintain blood glucose, Maintain electrolyte balance, Prevent gastrointestinal upset

Post-Competition Nutrition
Restore fluid and electrolyte balance, Replenish energy stores, Provide nutrients to help repair muscle damage, The post-competition period is most important if you are training or performing again within 24 hours.

Alcohol
Alcohol can negatively affect every part of your body. Alcohol can contribute to overweight.

Fruit and Vegetables
Consuming plenty of fruits and vegetables ensures that you are receiving plenty of vitamins, minerals, phytonutrients, and antioxidants in your diet. These nutrients are essential for optimal health and physical performance.

Hydration
Optimal hydration is important for both physical performance and health. We know that if we lose only around 2% of our body water our performance may be impaired by around 20%.

Sporting Fact Sheets

Endurance Nutrition
Training for and competing in endurance events involves a very high level of energy expenditure. Therefore you have to choose the best way to fuel your body.