Nutrition and Health

Archive for July 18th, 2010

1. Don’t arrive on an empty stomach! Although  you  may  be  tempted  to skip  lunch  so  you  can  splurge  on dessert.
2. Skipping breakfast or lunch may cause you to overeat and consume more calories than you would if you had eaten something beforehand.
3. Offer to bring a healthy dish. This strategy not only provides you with a good menu option, but your host will greatly appreciate the help.
4. Avoid excess alcohol and snacks. Save your calories for the main meal. Alcohol provides many calories and virtually no nutrients.   Also, try not to sit within arm’s reach of tempting snack foods.
5. Select small portions. Moderation is the key. Selecting small portions allows you to control your calorie intake yet enjoy all the different items offered. If you really crave a high-calorie item, go ahead and treat yourself to a small serving.
6. Eat slowly. Take time and enjoy the taste of your meal.  Pace yourself and try to be the last person to finish each course.   Take small bites, and chew slowly.

Hi all. Below are some nutritional guidelines to assist you in getting the most out of your training. It is important that you try these recommendations prior to competition days in order to see how your body reacts. They will need fine tuning to suit your own individual needs.

I have provided some guidelines for pre, during and post training. I have also briefly covered the areas of sports drinks and Carbohydrate (CHO) loading – two areas of interest to most sportspeople. Finally, I’m not too sure what everyone’s basic knowledge is of food so I have provided you with a list of examples of foods that consist of protein and CHO.

We will have a chance to discuss these guidelines further at the next training camp. However, if you have any initial queries feel free to drop me a line via email. Happy eating!

Sports Drinks:

Sports Drinks are very popular with all people involved in some form of exercise. However, they are really only of benefit to individuals doing 2 hours or more training (e.g. playing in a tournament, a training weekend etc). If you choose to use a sports drink choose a sports drink that contains 0.5-0.7g per litre of sodium and 4-7% of glucose or glucose containing carbohydrates, e.g. sucrose or maltodextrins.

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