Nutrition pre-training
Consume a meal that contains carbohydrates (fuel source)
and is easy to digest (low fat and low fibre) two hours before
training, such as a bowl of cereal with chopped fruit and
honey, fruit and yoghurt, pasta in a tomato based sauce,
fruit smoothie, rice, porridge with fruit, or raisin toast or
crumpet with fruit, jam or honey.
Nutrition during training
In general, exercise sessions lasting less than 60 minutes will
not need extra fuel or carbohydrates. Longer training
sessions will require extra fuel to maintain blood glucose
levels, such as bananas and sports energy bars, to assist you
in sustaining intensity and refuelling the muscles and brain.
The volume of food required depends on a number of
factors including the duration and intensity of your workout,
as well as individual tolerance and taste preferences.
Fluid intake during training is essential to avoid dehydration.
Requirements are individualised according to your sweat
rate and the conditions under which you train. Depending
on your training goals, water or electrolyte drinks are often
the ideal fluids. Otherwise sports drinks containing carbohydrates can be used as a source of fuel and hydration.
Nutrition post training
Recovery nutrition fuels and rehydrates the body to promote
muscle repair and growth, adaptation, improved immune
function and improved performance at the next training
session. A dietitian will individualise the advice according to
the type, duration, frequency of and time between the
training sessions, as well as body composition goals. Ideally,
a lean protein and quality carbohydrate based meal should
be consumed within the first 60-90 minutes of working out,
alongside a source of fluid and electrolytes. Quick ideas for
recovery nutrition could be a smoothie or fruit yoghurt (with
additions such as nuts, seeds, oats and peanut butter) or
milk with Milo. Other options include tuna on seeded
crackers with a piece of fruit, pasta bolognaise or muesli
with fruit and yoghurt.
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