DAILY NUTRITION
CONSIDERATIONS
Proper nutrition plays one of the most crucial roles when it comes to sports performance. What
you put into your system consistently through the day will influence your ability to perform. I does
not matter how fit, fast or strong you are, if you do not eat correctly you will never reach your full
potential.
With this in mind the question often asked is what should you eat before, during or after raining or
racing session? However a step needs to be taken back here, because how you eat from the time
you wake up in the morning until you go to sleep at night plays the most critical factor. It does not
help to eat well only before a training or racing session when most of the time you are not eating
well at all.
Here are a few guidelines to eating healthily in order to benefit properly from pre, during and post
training nutrition.
Eat Foods that Agree with you
A lot of people indulge in foods purely because they enjoy them even though in the back of their
minds they know it impacts them negatively. Examples of this are foods which cause digestive
discomfort such as dairy, wheat or gluten foods which can cause intolerance in a variety of forms.
If you do suffer from digestive discomfort or allergies you need to analyse your nutrition first and
cut out certain types of foods until you discover what is causing the issue. Listen carefully to the
messages your body gives you as any food intolerance will be shown in the form of various
symptoms which you need to take note of and eliminate the source that is impacting you
negatively.
Eat Timeous Meals for Energy
Eating too few meals, skipping meals and eating the wrong foods at the incorrect times can
cause a negative impact on the body. Weight issues can occur as well as energy levels
compromised which can lead to periods of fatigue or ill health. Eating the appropriate foods at
the correct time will enable you to have balanced energy levels, better mental focus and a
stronger immune system allowing you to perform at your best.
Avoid excessive Indulgence and Stimulant foods
Eating & drinking too many indulgent foods sends your body into a spiral. Stimulants such as
caffeine can have a benefit but excessive consumption will be detrimental. You should try to limit
coffee or tea to a cup a day preferably in the morning, after or before workout. Alcohol actually
impacts the body’s ability to recover properly and at the same time it will impair performance if
consumed anywhere from 48-72hrs before an event. Sugar loaded foods such as chocolates,
pastries and breads also cause blood glucose issues and can affect your energy cycles
negatively as well as contributing to unwanted weight gain.
DAILY NUTRITION CONSIDERATIONS | FUEL GUIDE