Rhys Gwilliam – Sports Nutrition

If you’re an athlete looking for some sports nutrition tips, then there are a few things that you’ll need to consider.  When competing in your chosen sport, you’ll probably already be focused on your training and know what you need to pack into a training session. 

In this article I discuss a few sports nutrition tips that you can incorporate into your diet.  They should help you to achieve a healthy balance to supplement what you’re doing.

To perform at your peak, your body needs to consume healthy and high quality foods to provide you with the energy levels you’ll need.  It’s crucial that you follow a balanced diet at all meal times – starting with a healthy breakfast.  I know that some athletes load up on protein rich foods or carbs.  But your body needs a balance of carbohydrates, fats and proteins.

You should consider enlisting the help of a sports nutritionist or personal trainer if you’ve been slack in your choice of foods.  By seeking their advice on a few simple sports nutrition tips, you’ll be doing yourself a big favour as they’ll be able to teach you how to follow a balanced plan.

When you’re planning your workouts, also think about what you’re doing that day.  The type of exercise or workout that you’re planning to do will dictate what you should eat before your session. 

If you’re an early riser and train early, you may choose a light meal of toast, fruit or scrambled eggs.  However, if you’re a later starter and train later during the day, you could consider choosing a meal containing complex carbs, a salad and protein.  But stay flexible, as you’ll need to work out what food and quantities will give you the right amount of energy to sustain you throughout the day.

If you workout late afternoon or early evening, you’ll obviously need to eat and drink properly throughout the day before you work out.  You should consider keeping some dried fruit and nuts as a handy snack.  Alternatively, consider eating a banana or energy bar just before intense workouts.  However, you may not need anything at all if your workout is going to be short and non exhausting – such as a brief lunchtime stroll. 

If you’ve been working hard, you must replace lost fluids by drinking water.  Make it a habit to drink before exercising to help keep you hydrated and also after exercise.  If possible, drink in regular intervals during your workout.

You should eat within a couple of hours after exercising and preferably a meal consisting of carbohydrates and protein.  A ratio of 4:1 is ideal, but if you’re not sure, read the labels on the energy drinks as most of them have this information.

As an athlete who knows the importance of good sports nutrition, don’t forget to consider seeking support from a sports nutrition expert.  They may be a dietician, doctor or nutritionist. 

But if you want to stay on top of your game, I hope you’ll follow some of my sports nutrition tips to help you stay there.

Are you a healthy athlete searching for some additional sports nutrition tips? Or are you a fast food junky slouched in front of your TV?  Either way please allow me five minutes to share with you 5 wholesome foods that’ll help you outrun a cheetah on steroids.

What you eat is important, as it will affect how you perform.  A healthy and nutritious routine doesn’t have to revolve around eating limp lettuce and celery sticks. With a little imagination you can prepare meals as if they came right out of Gordon Ramsey’s kitchen.

Fish, has been eaten for centuries by the Japanese and Eskimo people and is widely recognised as a key reason for such low heart disease in these populations.  Packed with omega 3, protein and iron, oily fish (such as salmon, tuna and mackerel) also have anti-inflammatory properties that will help you recover from injury.  Instead of deep frying your next fish fillet, try grilling or smoking it as this will ensure that you retain its natural benefits.   

Potatoes, in all its form and varieties, are another excellent staple food that has been eaten worldwide for generations. The ‘apple of the ground’ is a rich source of vitamin C and contains carbohydrates which will turbo charge your energy levels. Instead of reaching for a packet of potato chips or crisps, set your oven to 180 degrees (350 Fahrenheit), and pop in a medium sized potato before your next run. An hour later, it will be baked to perfection and will help replenish your energy levels.  Try adding baked beans and cheese to create a delicious blend of nutrition and flavour.

Berries, tiny but crammed full of nutrients, will help regulate your blood pressure, enhance your immune system and repair damaged cells to help you recover faster.  Like many berries, blueberries contain powerful antioxidants which help fight and even prevent cancer.  Throw a cup or two into a blender, add a dash or honey and top with milk to make a refreshing smoothie to enjoy at breakfast, lunch or dinner.

To help combat fatigue, try natural Greek yogurt.  As a dairy product, yogurt is made up of calcium, which your body uses to strengthen your bones and boost metabolism.  Your muscle metabolism will help you recover after exercise faster and more effectively as well as help burn unwanted fat.  In my opinion, natural low fat yogurt is an ideal substitute for milk, as I put it on my cereals and in my smoothies for breakfast.  It’s easy to imagine why the Greek legend, Marathon, found so much energy to run that epic 26 miles all those centuries ago.

A carbo-loaded breakfast is important for any athlete.  Containing an abundance of carbohydrates, a daily bowl of oatmeal porridge will help your body to absorb carbohydrates slowly.  These complex carbohydrates will not only keep you full; they will reduce cravings and supply you with energy for several hours.  Oatmeal also contains fibre which will help flush out harmful toxins in your body, leaving only the healthy, balanced nutrients behind.  To liven up my morning porridge, I sometimes add a sprinkle of almonds and sunflower seeds with a teaspoon of honey after cooking, to sweeten them up. 

Whatever your athletic needs, healthy eating doesn’t have to revolve around strict nutrition, eliminating all treats and staying abnormally skinny.  Instead, it should be about feeling great, feeling full of energy and staying in shape.  You can do all of these by learning some basic sports nutrition tips and putting them to good use.

Undoubtedly, champions are made from what they consume at breakfast. 

We’ve all heard that “breakfast is the most important meal of the day”.  And with good reason.

Unfortunately, many athletes skip breakfast in the false hope that by reducing their calorie intake, it will help them stay in great shape.  However, their strategy could not be further from the truth.  Skipping breakfast will deprive your body of the essential energy foods that you need to exercise at full peak.  Exercising first thing in the morning can be tough; any athlete will tell you that.  But that’s no excuse for skipping breakfast.

If you are like most people, you may have eaten your last meal the night before and several hours (possibly up to 10 hours) before breakfast.  Just as your car needs fuel, your body also needs fuel to help you achieve optimum performance.

Scientific studies regularly show if you eat as little as 300 calories (that’s a medium sized banana, for example) for breakfast, your body receives a healthy “kick-start”.  Your metabolism levels will be stimulated which will help you to stay alert and perform to high levels throughout the day.  Eating a good breakfast will also help you reduce the need to snack throughout your day.

I invest just five minutes of my day before I hit the road on my morning run by making sure that I prepare and eat a nutritious breakfast.  I’m sure that you have friends and family who say “I don’t have time for a decent breakfast”.  Frankly, that’s just an excuse – preparing a well-balanced breakfast doesn’t have to be a time consuming ordeal. 

If you work out early in the morning, try splitting up breakfast in two stages as you probably won’t want a big breakfast before you exercise as you’ll feel bloated.  Try eating a half size portion, such as a banana or a small bowl of muesli.  Be sure to have your ’second breakfast’ within one hour of completing your exercise.  You should ensure that you address your hydration needs and also eat carbo-loaded foods.  This is critical to replace your depleted glycogen stores which will restore your muscles, and ease your lunchtime snack cravings.

For your nutritious, energetic and delicious breakfast meal I recommend oatmeal porridge cooked in milk with bananas on top.  Yum! This amazing meal will provide carbohydrates to keep you going all day.  The extra calcium and protein will help you tone those bulging biceps and get six pack abs at the same time!  You’ll also be stocking up on heaps of other essential vitamins and minerals. 

But the main reason why I love porridge so much is that it’s so quick and easy to make.  You simply wake up, throw a cup of oats and a splash of milk into a saucepan and in two minutes it’s done.  Peel and slice a banana, sprinkle it on top with a dash of honey and enjoy!

Don’t be afraid to eat to stay fit.  Set your alarm and hit the road tomorrow morning knowing that breakfast can be fun and will enhance your performance throughout the rest of the day.

As an athlete, your nutritional choices are crucial. Solid nutrition is critical to delivering the best performance you can. As you gear up for competition, your food choices grow in importance.

The week before you compete, you will want to pay close attention to your intake of carbs, specifically complex carbohydrates. These foods have a slower release in terms of fueling the body. They ensure that your energy levels will stay higher. Make these the center of your meals.

The day you compete, the timing of your meals is important. If you plan on eating a large meal, finish at least 4 hours before you compete. If your meal will be smaller, you can leave 2-3 hours between your last bite and the beginning of your competition. These are really just guidelines. You know your body best, so adjust your timing accordingly. A bowl of corn flakes with a banana and some milk, with a side of whole wheat toast spread with peanut butter will fuel your body quite well.

After you compete, you will want to eat some carbohydrates as well. You will need to replace your glycogen stores. When we eat carbohydrates, the unused portion gets stored as glycogen. It is glycogen that fuels our short, intense bursts of energy used in workouts. Glycogen also invigorates the initial moments of your exercise and workouts. Carbohydrates also allow your body to resist utilizing protein for energy. That’s important because the body needs to use protein to build muscles.

You also need to think about your hydration needs. You lost valuable fluids while competing and you need to put them back. Be sure to eat and drink fifteen minutes to an hour after you finish.

Competition day is not the time to try a new dish. Eat something you’re familiar with and that you know your body will respond well to. Take steps ahead of time to make sure you have what you need. If you typically have a red sports beverage prior to your workouts, then stock up. Sometimes something small like having to switch up the flavor or variety of a beverage can throw you off.

One mistake athletes make is overeating prior to their competition. (Sometimes we call it “carb loading.”) All this really does is provoke discomfort and bloating, which can impede your performance. It does nothing to fuel your body adequately. It’s much better to eat several small meals leading up to your competition.

Above all, be sure and give yourself adequate time to eat and take in enough fluids to keep your performance optimized.