Sports Nutrition Made Simple

By Emily Buttifant, APD.

Fuelling your body for training does not have to be complicated. Whether you are competing at a beginner or elite level, nutrition is the key to improving your performance and optimising your recovery. Consider these 3 key points on your next training day:

1. Incorporate a pre training snack that contains carbohydrates - this is extremely important and has been recognised to improve performance. If you are someone who cannot normally eat prior to early morning sessions, find your level of tolerance. Start with something small and try to increase incrementally.

2. Consume protein after sessions (as soon as possible) - consuming protein post exercise ensures that your body can undergo muscle protein synthesis (MPS) and also optimise repair. 20-40g of protein is the recommended amount proven to trigger MPS.

3. Maintain hydration and replace electrolytes where appropriate - did you know that losing as little as 2% of your bodyweight through sweat can decrease performance? Electrolytes may not always need to be replaced via sports or electrolyte drinks, i.e. eating can also replace electrolytes, however depending on the individual, training load or game day intensity this may not be enough.

Start with these three basics and see if you feel a difference in performance, recovery and energy/fatigue levels. If you need more personalised advice or have any questions, contact 02 4648 3500 to book an initial consultation or discovery call with our Dietitian, Emily https://intouch.cliniko.com/bookings#service.