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Nutrition for …

Health

• Varied balanced diet to provide the 3 main fuels for energy -carbohydrate, protein and fat.

• Also need vitamins, minerals and fluid.

• Include starchy carbohydrates e.g. bread, pasta, rice, cereal.

• Have at least 5 portions of fruit and vegetables every day.

• Choose plenty of high fibre foods.

• Reduce salt intake.

Athletes

• Need greater energy intake to meet requirements for training.

• Increase carbohydrate intake especially starchy carbohydrates.

• Protein and fat still important.

• Plan pre- and post-exercise meals and snacks.

Quick Meal Ideas

• Toast and beans

• Pasta with tomato sauce and vegetables

• Baked potato and beans

• Grilled chicken sandwich with salad

Snack Ideas

• Bagels

• Toast and jam

• Rice cakes

• Dried fruit

• Bananas

• Jelly beans

• Orange squash

• Cereal

• Popcorn

 Fluid

• Dehydration affects performance.

• Drink plenty before, during and after

• training and competition

• Train with the your fluid

• Limit intake of coffee and fizzy drinks

• especially before training

Janey Russell (BSc PgD SRD) Sports Dietitian 

jmrussell20@hotmail.com