Nutrition is the foundation for fitness and health. When training and competing, there are a number of nutritional factors that should be considered:
- Fluids: Drinking fluid prior to training is important to prevent dehydration and therefore enhancing performance. It is also important to replace any fluids that have been lost throughout your training session or competition. Sipping water throughout your work out will also help to replenish your body
- Carbohydrates: Carbohydrates provide the body with energy to optimise training, competing and also to aid with recovery. Generally, it is best to consume a source of carbohydrates within one-hour post workout. The best types of carbohydrates come from wholegrains, fruit, vegetables and some dairy products.
- Protein: Protein is essential for building and repairing muscles. Ensuring that you are eating enough protein is important to ensure that you maintain muscle mass. Consuming protein one-hour post workout can also aid in your recovery. Sources of protein include meat, fish, chicken, legumes, dairy products, eggs & some cereals/grains such as oats.
- Fruit and vegetables: Fruit and veg are rich sources of fibre, vitamins and minerals.