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While competing in your chosen sport on the Central Coast, be it football, tennis, swimming or triathlons, its handy to have a nice succinct list of top tips for nutrition and sports performance! Check out the list below that our very own Accredited Sports Dietitian Jo Allan has prepared!
1. Come back to earth
Choose whole foods: fruit, veg, whole grains. The closer the food is to its natural state (i.e. less processed), the better it will be for your body.
2. Eat a rainbow, often
Eat fruit and veg with every meal, the darker the colour, the healthier.
3. Less legs = better protein
Fish (no legs) healthier than chicken (2 legs) is healthier than meat (4 legs).
4. Eat fats that give something back
The healthy fats in nuts, seeds, avocado, olive oil & nut butters, can reduce inflammation.
5. Eat breakfast everyday
Eating a healthy meal within 30 minutes of waking, gives you more energy to get your day going.
6. 3 for 3
Eating consistently maintains energy levels.
Combine all 3 macronutrients (carbs, protein & fat) every 3 hours for optimal fuelling.
7. Stay hydrated.
Dehydration = decreased performance.
Drink at least 3 litres of sugar free/non-caloric fluids every day.
8. Don’t waste your workout.
Have a post-workout meal or drink that has both carbs & protein, to speed up your recovery.
9. Supplement wisely.
Fuel first, supplement second.
Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Check in with your Sports Dietitian Jo Allan
before taking any supplement, in case it contains banned substances.
10. The 80/20 rule.
Each meal & snack is an opportunity to fuel your body well. Choose foods that are healthy 80% of the time, and include some of those foods that may be less healthy, but are your favourites, 20% of the time.
And to finish off…SLEEP
The body recovers and repairs best when sleeping. So try and catch 8 hours of zzz’s each night.
This blog has been prepared by Coast Sport's Accredited Sports Dietitian Jo Allan.
Use the button below to book an appointment online with Jo!
Download our free EAT TO PERFORM poster below. This can be printed out and put in your team change room for quick and easy access to great nutrition tips!
Reference: Adapted from Danielle LaFata, Performance Nutrition, USA.