Nutrition

• Enjoy nutritious carbohydrate-rich foods as the first priority at meals and snacks
• Let these foods make up at least than half the serve of all meals and snacks
• Make good use of quick-acting sugars and carbohydrates during recovery and as a compact energy source
• Plan nutritious carbohydrate-rich snacks for between meals – particularly when energy needs are high
• Sports drinks and liquid meal supplements can be useful, especially during and after exercise

Protein

Protein is required for growth, maintenance and repair of all body tissues. It is not a significant source of energy for exercise – except when your carbohydrate (glycogen) stores are depleted. Athletes require a slightly larger protein intake than the average person (especially if you are still growing), however, this will mostly be covered by your increased energy intake for training.

Fat

Small amounts of dietary fat provide essential fatty acids and fat-soluble vitamins. Fats also provide energy, particularly in endurance sports. It is important that all athletes eat small amounts of fat everyday.

Good sources of fats in your diet are called monounsaturated and polyunsaturated fats. These fats are found in foods such as avocado, nuts, margarine, olive and canola oils and fish. Ensure to include some of these ‘healthy’ fats in your diet.

There is no doubt that eating too much fat increases that risk of becoming overweight. Dietary fat supplies twice the kilojoules as the same amount of carbohydrate and protein. Keeping to a healthy intake of fats in your diet is an easy way to reduce energy intake and promote a healthy level of body fat.

Sources of Fat

• Butter, margarine, oil, cream, sour cream, mayonnaise, nut butters, avocado.
• Fatty meats and poultry (including poultry skin)
• Many take-away foods e.g. pizza, fries
• Pastries, many cakes and biscuits, chocolate, many desserts
• Potato crisps and corn chips, savoury snack foods, roasted nuts
• Rich sauces and gravies
• Full cream dairy products

Tips for following a reduced fat diet (especially if watching body fat}

• Choose lean trimmed meats and skinless poultry, fish and seafood
• Choose reduced fat dairy products, particularly cheese
• Avoid adding excess butter or margarine – substitute avocado or mayonnaise for butter
• Use good oils and lower fat cooking methods
• Limit addition of cream, sour cream, high fat dressings and rich sauces
• Limit high fat snack foods and “take-away” meals – use occasionally
• Read labels for fat content – especially snack foods

Training Day Meal Ideas

Breakfast

• Juice and/or fruit
• Breakfast cereal – hot or cold with milk or yoghurt
• Toast / fruit toast / English muffins / crumpets / hotcakes with spreads such as vegemite / jam / honey / peanut butter
• If you have time, or for something more filling add egg, baked beans, tinned spaghetti, grilled cheese and tomato, lean ham or trimmed bacon
• Milk / ‘smoothie’ / meal supplement drink e.g. Sustagen
• Sustagen or ‘Up and Go” type popper, a banana or other fruit and a sandwich or muesli/cereal bar

Lunch

• Sandwiches / rolls / pita / lavash breads or crispbreads / cracker biscuits with these topping suggestions – lean cold meat e.g. ham / roast meat, chicken, turkey, salmon or tuna, cheese, egg, nut paste +/- some salad items (could be taken separately if carrying to school)perhaps just banana and peanut butter for a change or hommus
• Pasta / rice / noodles – either as a hot or cold (e.g. leftovers) or as a salad
• Soup and sandwiches
• Healthy pizzas
• Healthy burger or kebab with lean meat patty/steak/chicken and salad
• Sushi
• Plus fruit/yogurt or other snacks – see the list
• Something to drink e.g. juice, milk, water

Dinner

(these are just a few suggestions)

• Include some protein e.g. meat, poultry, fish, seafood, egg
• Include a source of carbohydrate to replace stores used during the day’s sport and activity – in the form of potato, corn, pasta, rice, noodles, couscous, tortillas (tacos or burritos), bread
• Add a selection of colourful vegetables or salad. Examples: Grilled, barbecued or lightly pan-fried meat, skinless chicken or fish with vegetables / salad
• Pasta with a tomato-based or low fat sauce containing some lean meat, poultry, fish, seafood or some grated cheese and a side   salad e.g. spaghetti bolognaise, tortellini with a chicken and tomato sauce
• Stirfry – include something for protein, vegetables and rice or noodles e.g. chicken or beef with vegetables and cashew nuts with jasmine rice or Hokkein noodles
• Mexican e.g. beef and kidney bean burritos with salsa and a side salad
• Curry or casserole e.g. mild lamb curry, apricot chicken, tuna casserole
• Roast on a rack or in the covered BBQ with a mix of oven baked and steamed vegetables or salad
• Fruit and icecream / yoghurt / frozen yoghurt
• Vitari or sorbet
• Fruit crumble
• Creamed rice
• Pancakes with fruit and icecream