Nutrition, it is essential in making you feel better, train harder and recover well. It is important to eat frequently so try and make sure that you don’t go longer than four hours without eating – this is a key part of your training plan and obviously drink plenty of water – avoid sugar filled drinks! Consider having your biggest meal of the day after training when your energy stores are depleted and your body is ready to replace the nutrients.

Your meals should consist of fresh produce if possible and where include a complex carbohydrate, protein and same natural fats (there are some good fats). It is important to try and have a little bit of protein with each meal as this supports the development of lean body mass and aids in your body’s ability to recovery. Try not to exceed 1.5 to 2.0grams of protein per kilo of body weight. I.e. if you weigh 80kg then your intake should be between 120 and 160 grams/day.

Complex carbohydrates

Potato / Sweet potato
Brown rice
Whole wheat pasta
Oatmeal
Beans
Strawberries
Melon
Apple
Orange
Fat free yoghurt
Fat free milk
Whole wheat bread
Whole grains
Museli

Sources of Protein
Milk
Low fat cottage cheese
Chicken
Fresh fish
Canned Tuna / Salmon
Egg whites
Nuts and seeds
Pork



Healthy Fats
Sunflower seeds
Pumpkin seeds
Peanut butter
Low fat cheese
Nuts (Almonds, walnuts)



Article by Dave Swallwell who has a lot of information on sports nutrition should anyone want to learn more please get in touch.

All images courtesy of freedigitalphotos.net. Sweet Potatoes on white by Sommai and Grilled Chicken by Amenic181.