Declan Murphy, Nutritional therapist, lecturer at the College of Naturopathic Medicine, reminds us how important it is for all of us involved in sport to correctly fuel our bodies for the required performance.
‘As well as balancing calorie intake with calorie expenditure athletes must consider the importance of balancing carbohydrate, fat and protein intake. Timing of meals is vital to benefit performance and recovery.
A common misconception amongst amateur athletes is that consuming sugary foods prior to an event or during interval will provide extra energy. Many sports drinks are high in sugar.
Sugar may lead to dehydration as water is used in body to absorb sugar into cells. Sugar may trigger insulin response leading to drop in blood sugar levels leading to dehydration, fatigue, and nausea. Try using coconut or pineapple juice and add a pinch of sea salt for hydration and electrolyte replacement. Avoid fatty foods with meals pre workout. They take longer to digest and may lead to cramping during the session. Protein is required for muscle repair and growth but a high protein diet does not promote muscle growth. Strength training and exercise promote muscle growth. Many amateur athletes consume protein shakes to improve performance. However, most athletes get adequate protein intake through their diet. The ideal proteins come from everyday foods; free range eggs, chickpeas, pulses, tofu, avocado, salmon, white fish, nuts and seeds. Post session meal is most important to promote recovery. A meal consisting of carbohydrates, protein and fat should be consumed preferably 30 minutes post training in the correct ratio to suit the athlete. We are all biochemically individual so each nutrition plan must be individually designed whether it is for a team or individual sport.’
