Nutrition is a game changer when it comes to optimising your performance and aiding recovery. To learn more about why you should implement a well-balanced diet into your life keep reading. It’s time to unlock your potential by fuelling yourself properly, staying hydrated and making healthier choices.

  • Fueling your body aids energy production, muscle function, endurance, optimal performance and mental focus. It also reduces fatigue, the risk of injury and allows for a quicker recovery.
  • Under-fueling is common in female athletes and can lead to RED-S (Relative Energy Deficiency in Sport). This can include menstrual cycle disturbances, increased risk of injury, negative performance outcomes and is linked to poor mental health.
  • Remember to replace iron lost during period with leafy greens, red meat and dried fruit etc. Pair this with vitamin C to increase your absorption of iron and avoid drinking tea and coffee as this will decrease it.

Main takeaway: increase your calories when increasing your training load to support your energy levels.

It is important for you as an athlete to have a sufficient amount of macronutrients (carbohydrates, protein and fat) in your diet, as well as micronutrients including fruit and vegetables.

 

Carbohydrates– Provide energy, prepare muscles and reduce injury risk.

Quick energy foods:

  • Fruits (bananas, berries, oranges, apples, grapes)
  • Dried fruit (dates, raisins, apricots)
  • Rice cakes or whole-grain crackers
  • Low- fat dairy (yoghurt, milk cheese)
  • White bread, white rice, fruit juice, potatoes

Slow releasing:

  • Wholegrains (brown rice, whole wheat bread, pasta & oats)
  • Starchy vegetables (potatoes, sweet potatoes & corn)
  • Legumes (lentils, chickpeas, black or kidney beans)
  • Green vegetables

Protein– Essential for muscle repair and recovery.

Post exercise snacks:

  • Chocolate milk, protein shake or balls, Greek yoghurt with honey and berries, tuna sandwich, hummus and carrots or breadsticks.
  • Include lean animal proteins in your meals: chicken, turkey, eggs, fish, beef, lamb & low-fat dairy products.
  • OR Plant-Based Proteins: lentils & beans, tofu & tempeh, quinoa, nuts & seeds (almonds, chia seeds, sunflower seeds).

Fat– Long term energy reserve, helps absorb vitamins.

Anti-inflammatory foods:

  • fatty fish, avocados, flaxseeds, chia seeds, walnuts & olive oil.

Whereas processed fatty foods will: reduce energy levels, increase inflammation, cause digestive issues, poor cardiovascular health, weight gain and nutrient deficiencies.

Fruit & veg– Reduce inflammation, provide energy and good for gut health.

Reduce risk of illness with:

  • Blueberries, citrus fruits, avocados, bananas, kale, spinach, sweet potatoes, carrots.

Reduce risk of injury with:

  • Dark green veg, beetroot, berries, cherries, pineapple, bell peppers, broccoli.

Summary: carbohydrates and healthy fats will provide you with energy for training, while protein and fruit and vegetables will help your body recover.

  • Exercise, nutrition and sleep work together to support your overall health and well-being.
  • An adequate amount of carbohydrates and protein will replenish energy stores and repair and build muscle.
  • A well-balanced diet can also improve your sleep quality.
  • Hydration is very important for cognitive function, muscle function and repair, joint health, inflammation reduction and electrolyte balance.
  • It is recommended that women have about 2.7 liters of fluids per day.
  • Ensure you get 8+ hours sleep a night to allow your body to recover and maintain optimal health.
  • Foods that can improve sleep: kiwis, cherries, turkey, non-fat yoghurt, milk, almonds, walnuts, brazil nuts & some seeds.
  • Creating a food diary and meal prepping helps you reach you carbohydrate and protein goals to support your performance and enhance recovery.
  • Incorporating a variety of foods in your diet encourages a variety of nutrients.
  • The most effective meal timing schedule involves eating a large meal 2-3 hours before, moderate sized meal 1-2 hours before, snack 30-60 mins before and snack 30 mins after exercise.
  • Your dietary needs will be different for each person and depend on how much exercise you do but a daily rough guide is:
  • 4-7g/kg carbs
  • 2-1.8g/kg protein
  • At least 1g/kg fat
  • 5 portions of fruit and veg

 

An example of a food diary:

  • Breakfast: oatmeal with skimmed milk, flaxseed, chia seeds and berries
  • Snack: trail mix/ energy or cereal bar/dried fruit/ flapjack and a coffee
  • Lunch: Sandwich with avocado, egg and turkey bacon
  • Snack: Toast with peanut butter and banana
  • Dinner: salmon, sweet potato and green leafy vegetables, tender stem broccoli or asparagus
  • Snack: wholegrain crackers with hummus and a low-fat Greek yoghurt with berries

Notice how each meal includes carbohydrates, protein and fruit and vegetables.

You can learn more by signing up for our Nutrition based courses below:

NUTRITION FOR COMMUNITY CLUBS COURSE PERFORMANCE NUTRITION COURSE

Download our resources below:

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RED-S Relative Energy Deficiency in Sport

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Weekly Meal Planner