There are many important nutritional aspects which allow athletes to train and perform at their best. One of these is an athlete’s diet, which should include the intake of healthy fats, high quality proteins, carbohydrates, vitamins, minerals and plenty of water. The consumption requirements vary greatly between athletes due to the different physical requirements from the chosen sport, age, sex and level of athletic performance.

Many athletes are encouraged to obtain fat from their diet which can be up to 35% in some cases, however they are fats which come from sources like canola oil not fried chips. This absorption of fat allows the athletes to perform lower intensity exercise for prolonged periods of time. 

Protein allows athletes to enhance and maintain muscle density and assist in the performance of endurance activities.

Carbohydrates are important in any athlete’s diet as carbohydrates are stored as glycogen in the body which the muscles use for their energy.

Adequate amounts of vitamins and minerals are needed for the body to perform normal daily functions and in some athletes the demand can be higher depending on the type of sports performed. Vitamin E and Vitamin C are very important to athletes to reduce the amounts of free radicals and to help remove lactic acid from the muscles (excess lactic acid causes muscle soreness).

Water intake for athletes would be the most important aspect of any type of training or performance program to prevent heat stroke and dehydration. It also allows the removals of many toxins which are produced by the body during

Carbohydrates are your muscles and brain’s preferred fuel source.  Carbohydrates stored in the body are called glycogen.  Endurance athletes, e.g. such as triathletes and marathon runners, rely on their stores of glycogen as an energy source during competition. Carbohydrate loading is a legal method of boosting the amount of glycogen that the body stores in the body prior to a competition, allowing more energy mainly in events lasting 2 hours or more.

There are many ways of applying the principle of carbohydrate loading.  One such method is detailed below which commences six days prior to competition.

Step 1:  For the first three days the athlete consumes minimal carbohydrates and continues to exercise to deplete the body’s glycogen stores.

Step 2:  For the last three days the athlete consumes a diet which contains 70% carbohydrates and reduces the training load.  It is very important in the last 48hours to avoid high fiber foods like beans, bran cereals, lettuce and broccoli to avoid gassy cramps, bloating and loose stools.

Some benefits of carbohydrate loading include increased glycogen stores, increased muscle energy/stamina and a potential to decrease the onset of fatigue.  Some negative aspects of this method are muscular stiffness, diarrhoea, chest pain, slight depression and lethargy.

Eggs are one of the few products which contain a large array of amino acids including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

·        6 free range eggs, mixed in a bowl with seasoning and chopped chives

·        1 bunch asparagus, lightly blanched

·        Baby sweet corns

·        200grams green beans, lightly blanched

·        ½ medium Spanish onion, finely sliced

·        8 sundried tomatoes, finely sliced

·        1 teaspoon chives, chopped

·        1 teaspoon sesame seeds

·        sea salt and pepper to taste

This recipe should serve 6 people.

Method:

1. Place 1/3 egg mixture at a time in a frying pan, lightly sprayed with canola and cook until mixture sets then turn the omelette over and cook the other side.  Repeat until all of the mixture has been used.
2. Roll omelette in a cylinder shape and then slice into circles, approximately ½ inch wide.
3. Combine all salad ingredients in a bowl, excluding the sliced omelette and sesame seeds and gently mix together
4. Arrange salad on a serving platter with sliced omelette and sprinkle with sesame seeds.

Whey protein is the protein and amino acid components extracted from whey ( milk solids). Whey protein possesses the highest biological value of all known foods (the biological value of well-manufactured whey protein is 110-159). Many of the therapeutic benefits derived from whey protein consumption stem from its wide range of diverse constituents such as branched-chain amino acids (BCAAs). Whey protein contains a higher percentage of BCAAs than any other food and other individual amino acids, immunity-stimulating antibodies and growth factors. The general therapeutic dosage of whey protein is 20 - 25 grams per day.

This product can be used by a wide range of people to achieve many different results.

It can provide a number of benefits which include:

• Sports nutrition to help maintain and gain muscle density.
• Weight management to help loose fat, and suppress the appetite.
• Immune system is stimulated and strengthened.
• General increase in energy and stamina.
  
  
  

* Increase lean muscle
* Support for high protein diets
* Supports low carbohydrate fat loss
* 99.7% Lactose free
* High level of BCAA
* Increase strength
* 3 delicious flavours

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Thexton Price: A$35.20

Contains the ultimate energy substrates Adenosine Triphosphate (ATP), Creatine Monohydrate and Inosine have been blended together to make Growling Dog the most potent ''instant'' energy supplement available.

Growling Dog is suitable for use during weight training, sprinting or any activity that demands short, sharp bursts of energy.

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Thexton Price: A$35.19

The Myoplex Lite Ready-to-Drink offers you a comprehensive, convenient, and economical tool you can use to help make sure your body has the nutrients it needs to maintain your active lifestyle. Perfect as a snack or meal replacement, Myoplex Lite Ready-to-Drink provides high-quality protein and is an excellent source of fiber.

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Thexton Price: A$5.53