BASIC PRINCIPLES OF SPORTS NUTRITION
The controversy currently surrounding optimal principles for sports nutrition has little to do with any changes in science but is more a reflection of the power of advertising and the media! Despite the variety of current fads and trends in dietary practices, scientific advice about which foods should form the basis of an athlete's diet has remained pretty steady, as is outlined in this article.

DAY TO DAY EATING - Athletes require more energy in their diet than sedentary people, drawn from the same foods that are recommended for everyone. The biggest difference BETWEEN athletes is the total amount of energy they should consume - the more training you do, generally the more you'll need to eat - from all the recommended food sources.

ENERGY = FOCUS ON YOUR CARBOHYDRATES, GET IN ENOUGH PROTEIN, AND WHAT'S LEFT OVER CAN COME FROM FAT.

CARBOHYDRATES - carbohydrates is a term used to describe the main form of energy used when exercising at higher intensities. When you walk, you will predominantly use fat as a source of fuel for your exercising muscle, and this can last you many days without being topped up. As your pace and heart rate increases, your body will rely more on stores of carbohydrate (glycogen) and carbohydrate delivered from your bloodstream (glucose) in order to keep up with the demands for fuel. Unfortunately, most athletes can only store enough glycogen to last around 2 hrs of high intensity work, so these stores need to be constantly topped up. In addition, if exercising longer than 2 hours, athletes will need to consume some easily digested carbs on the way in order to keep going. "Hitting the wall" or "bonking" are two terms athletes commonly use to describe the feeling they get when running short of carbs during exercise - that they can't keep going at the pace they want to, if at all!

Any form of carbohydrate in foods will eventually be converted to glucose and either used immediately or stored as glycogen. Foods rich in carbohydrates include grains (oats, rice, barley, wheat) and anything made from them (bread, pasta, cereals); potato and corn; fruit in all forms; and legumes (lentils, split peas, baked beans etc). In addition these foods are rich in minerals, vitamins and fibre so confer other nutritional benefits in addition to energy. Some dairy products (flavoured yoghurts, milk) are also very useful sources of carbs. Sugars, honey, soft drinks, cordials and confectionery are also rich in carbohydrates and can be included in an athlete's diet, but since they don't contain much else they shouldn't be the predominant
part of any meal or snack. pb fluid and electrolyte replacement, pb high energy drink,
pb energy bars, pb sports bars and pb sports gels are an excellent source of carbohydrates
that can be used to keep levels topped up during and after exercise.

In a nutshell:
Carbohydrate is an essential fuel for high intensity exercise but as stores don't last long they need constant topping up throughout the day. Because our Western style of eating isn't always rich in complex carbohydrates, athletes need to be disciplined to ensure they form the basis of every meal and snack they eat.

PROTEIN - protein is the building block of all muscle, connective tissue, hair and many other components in your body. The body tends to handle protein well by recycling amino acids (the individual building blocks to a protein), but some does need to be eaten every day. Athletes need more than non-exercising people because they use some for fuel, may be increasing their muscle mass, and need to repair muscle and tissue damage. Growing athletes need even more to enable them to develop to their full potential. Most athletes on an unrestricted diet don't have any problems meeting their protein needs in the course of their normal eating. Those who need to work harder include people who restrict their food intake and vegetarians - who need to replace meat protein with alternative sources. It would be rare for an athlete to need a heavily protein-based meal or snack as opposed to one based mainly on carbohydrates.

Foods rich in protein include meats, poultry, seafood, dairy products, eggs, nuts, seeds and legumes. Cereal-based foods also contain small amounts of protein.

FATS - A small amount of fat is essential in the diet, though dietary fat deficiency is extremely rare, especially in the west. To achieve our nutrient needs we require only around 1 tablespoon of fats each day - most people would get this simply by eating a variety of foods, even low fat versions! Fat is an important source of fuel for exercise, but even lean people have sufficient stores to last them several days without topping up. Gram for gram fat contains more energy than other dietary components but it is not the preferred source of energy for exercising muscle. The exercising body will preferentially burn up carbohydrates, and any excess energy consumed from a high fat meal will be stored as body fat. A high fat meal will not restore carbohydrate stores and if consumed regularly runs the risk of weight gain..

Foods obviously rich in fats include butter, margarines, any type of oil (don't be fooled by the "light" oils!), fats on meat and skin on poultry. However, there is also a lot of fat in foods that you can't see - dairy products, fatty meats (sausages, many processed meats), fried foods, pastries (pies, sausage rolls, croissants), muffins and cakes, chocolate and carob, chips, crisps and many other processed foods. Foods high in fat but low in other nutrients should be used as treats or occasional foods rather than for daily consumption.

ALCOHOL - many people forget alcohol contains a lot of energy, drink it frequently and then wonder why it's hard to lose that extra kilo or two! For athletes, other considerations are also important such as its interference with recovery between training sessions. Alcohol affects blood flow distribution in a way that can slow healing if it is consumed within 24-48hrs after injury. Importantly, alcohol increases urine output, making it harder to keep yourself hydrated. Finally, drinking alcohol can often mean not eating properly (nibbling on nuts and chips at the pub instead of having a carb based meal).

Having a glass of wine, a light beer or a nip of spirits with a meal is quite OK - one drink of alcohol combined with a good meal and enough water for hydration can actually be good for you. More than that, and especially binge drinking, presents a risk that needs to be considered carefully by any athlete.

FLUIDS - keeping yourself well hydrated isn't easy, and even sedentary people often suffer the effects of dehydration (such as dull headaches, inability to concentrate). For athletes, the importance of staying hydrated cannot be overstated. ANY amount of dehydration can affect performance - there is a progressive deterioration as hydration levels fall, which may be hard to notice at first. Drinking fluid should not be left to chance - being organized is essential. Take a water bottle with you to remind you to drink, drink regularly and don't wait till you're thirsty as by then it's too late. Aim to keep your urine clear and copious the majority of the time.

Water, juice and milk are the best types of fluids to consume. Most types of fluid can be used for hydration (except alcohol and caffeine containing beverages). however for rehydration post exercise fluids containing sodium (like pb high energy drink or pb fluid and electrolyte replacement) will rehydrate you more effectively. DURING exercise (especially more endurance types), a quality sports drink such as
pb fluid and electrolyte replacement is a great choice as it will help prevent dehydration.

OTHER NUTRIENTS - Food doesn't just contain energy - it also contains a multitude of important nutrients, such as vitamins, minerals and antioxidants. By eating a wide variety of foods from all sources, most athletes will obtain all the nutrients their bodies need. However, some athletes may still be at risk of some nutrient deficiencies:
Iron - Iron is the component in blood and muscles that carries oxygen, a vital component in driving exercise. Iron needs of an athlete are greater than the general population due to various reasons. Athletes who avoid meat, and particularly females, may be at risk of an iron deficiency. If feeling tired without a good cause, it is always worthwhile having a blood test to check your iron stores and levels in your blood. To increase iron intake, focus on trying to include meat daily in your diet, have a citrus fruit or juice with your iron-fortified breakfast cereal, and always include legumes in your vegetarian meals.
Calcium - Calcium is required for strong, healthy bones. Calcium is obtained primarily from dairy products, such as milk, yogurt and cheese. Tofu and calcium-fortified soy milks are also useful sources, particularly for those who can't consume dairy products. pb sports meal shake is a rich source of calcium and can be included in the 3 serves each athlete should consume daily.
Zinc - meat-eating athletes generally consume enough zinc, a nutrient important for repairing damaged tissues and protecting your overall health. However, vegetarians and those eating restrictive diets can be at risk of not achieving their zinc needs, which can lead to delayed healing among other things. Including animal products on a daily basis is important for achieving zinc requirements.

CARBOHYDRATE LOADING - To load or not to load? Carbohydrate loading is one aspect of sports nutrition which can create a lot of confusion among athletes. Carbohydrate loading aims to maximise muscle glycogen stores before endurance exercise. Basically, athletes exercising continuously for 90 minutes or more at a high intensity will benefit from carbohydrate loading. Athletes exercising for shorter periods or at lower intensities do not need special carbohydrate loading strategies - just continue with your usual carbohydrate-focused eating.
Carbohydrate loading is not an excuse to gorge on anything you can find. Commitment is required to achieve the necessary high carbohydrate intake. Guidelines for carbohydrate loading include:
1. Reduce training load over the last 3 days before competition.
2. During these 3 days, increase carbohydrate intake to 8-10g/kg body weight.
3. Avoid the temptation to indulge in high fat foods. This may cause weight gain and will make it difficult to consume enough carbohydrate.
4. Reduce fibre intake to leave room for high carbohydrate foods and avoid feeling bloated.
5. Make use of compact carbohydrate sources such as pb high energy drink.

PRE-EVENT MEAL - The pre-event meal aims to top up carbohydrate and fluid levels, leave your stomach feeling comfortable and you feeling confident. Generally, the pre-event meal should be consumed 2-3 hours before competition. However, individuals may find different timing more suitable. There is a huge combination of foods which are suitable before exercise and it is important to experiment to find the most suitable option for you. Keep in mind the meal needs to provide carbohydrate and fluid and ideally should be low in fat. Athletes who suffer from nerves may find a liquid meal such as pb sports meal shake
a good option. Ideas for pre-event meals include:
· Toast + banana + honey + pb fluid and electrolyte replacement
· Cereal + low fat milk + fruit + juice
· Spaghetti + toast + water
· Low fat yoghurt + fruit + cordial
· Ham salad roll + pb fluid and electrolyte replacement
· Fruit smoothie + cereal bar
· pb sports meal shake

COMPETITION - Day is often met with a stomach full of butterflies, making the thought of eating and drinking difficult to tackle. Having practiced your competition nutrition strategies DURING training should leave you at peace with your routine - now is NOT the time to try something new!. Exactly what this encompasses will depend on the duration of your event and the intensity at which you're competing.

Intermittent Racing (e.g. track and field, swimming, canoe / kayak, rowing):
Some competitions run over significant period of time (1/2 day - several days) but involve only short bursts of very hard efforts followed by a lot of rest time. During events such as these, the focus of nutrition should be to maintain hydration levels over the entire competition period, and to maintain a regular but not excessive intake of food. Practically, drink small amounts frequently and monitoring urine output (keep it clear and copious), especially when conditions are hot. Foods consumed should fit within the guidelines for recovery and pre-event eating.

Events less than 1 hour:
Performance over a period of an hour should be more reliant on what you've stocked up in advance (in training and the pre-event meal) more so than what you have DURING the event. Entering the event in a well hydrated state with energy stores well stocked should last you throughout the event. Fluid should still be consumed throughout the event if possible, especially if the temperature is warm. There is some scientific evidence that in events involving an all out effort (such as a cycling time trial), consuming carbohydrate during the race (e.g. up to 50g total) can be of benefit. pb fluid and electrolyte replacement or
a pb sports gels consumed with water would be suitable options.

Events longer than 1 hour:
Any athlete who has taken on good nutrition strategies prior to competition (not just the night before, but the entire period of training before!) should have enough glycogen stocked in their muscles to last them 90-120 minutes. However, carbohydrate (glycogen) can be burnt at a higher rate when it's hot and when exercise intensity increases (e.g. sprinting for a ball, catching the pack or leading a breakaway in a race), so it's wise not to put total reliance on what you have in reserve. Whatever you do, start drinking early and don't leave it too late to start having some carbohydrate (e.g. start by the end of the first hour). For team and racquet sports, this will involve having something during scheduled breaks - oranges have been traditional and generally hit both fluid and carbohydrate levels quite adequately provided you drink some water as well.
A pb energy bars or pb sports gels with water, or some pb fluid and electrolyte replacement are also good options. In more continuous events, develop the skills required to eat and drink on the move and set yourself a plan to stick to regardless of whether you actually feel like it during the race or not.

Carbohydrate:
Aim for 50g carbohydrate per hour of competition, which is approximately equivalent to:
- 2.5 pb pb sports gels (make sure you have plenty of water)
- 700mls pb fluid and electrolyte replacement
- 1 pb energy bar with water
(see also notes on foods for recovery)
NOTE: It's important to have water rather than a sports drink with any gel or bar as the carbohydrate and other nutrient content is more concentrated and therefore requires dilution. Using gels and bars or other solid food AND sports drinks throughout an entire race is definitely acceptable, but failing to include water will most likely result in severe gastric upset.

Fluid:
Fluid requirements during competition will vary. A general goal is to consume 150-250 ml every 15-20 minutes (the average small water bottle holds 500ml, and a larger one 750ml). Your own sweat rates can be determined by weighing yourself before and after a heavy training session or competition simulation - the weight change (taking into account fluid/food consumed and toilet trips) is mostly fluid. Practice drinking more during training, then set yourself a realistic fluid intake target for each competition (aiming to minimise total fluid deficit) and stick to it.

RECOVERY - Recovery includes a number of activities, such as rest, massage, hydrotherapy, treating injuries and rehydrating. While most athletes know that managing their food and fluid intake can result in a more effective recovery between training sessions, few do so effectively. A banana on it's own simply isn't enough!

The Golden Rules of optimising nutritional recovery between training sessions are:
1. Eat and drink early. Muscles are most receptive to replenishing stores within the first hour after exercise, and 1g carbohydrate / kg body mass in the first hour is the goal. If you have more than 24-36 hours to replace stores, then it probably doesn't matter too much when you eat, provided you have enough carbs. If you have to train again within 24 hours, a faster initial recovery will help you along the way more effectively.
2. Maintain a high carbohydrate intake throughout the whole day. Meeting your carbohydrate needs isn't as easy as it sounds - it requires a conscious effort, especially when several hours (or more) of the day are spent exercising!
3. Add a little protein to your recovery snack, especially if you have any injury - pb sports meal shake
is an ideal combination of the two.
4. Don't forget the fluids - you can kill two birds with one stone by using carbohydrate-containing fluids
such as pb high energy drink .
5. Avoid foods / fluids high in fat because they slow down the absorption rate of other nutrients. Recovery straight after training requires rapid absorption, so keep the pies, chips, croissants, rich muffins, chocolate-coated muesli bars and chocolate bars till a little later!
6. Avoid alcohol, especially if you have an injury (see alcohol section).

The following snacks / meals contain 50g carbohydrate, which is enough for a 50kg athlete in the first hour after training. If you weigh more, you'll need to increase the quantity or combine two items together. Those with a * beside them also contain protein to help recovery if you have an injury.

800 - 1000 ml sports drink (e.g. pb fluid and electrolyte replacement)
250 ml pb high energy drink
500ml fruit juice, cordial or soft drink
250-350 ml fruit smoothie or liquid meal supplement (e.g.pb sports meal shake)*
1 round of a well loaded honey or jam sandwich (thick bread slices)
3 muesli bars or 2 cereal bars *
3 medium - large pieces of fruit
2 cups breakfast cereal and low fat milk *
1 bowl fruit salad with 1 tub low fat fruit yoghurt *
1 banana roll

Early and Enough Recovery = MORE EFFECTIVE TRAINING!

Finally, bear in mind that all of these guidelines are general to the sporting community. If you want more individualised advice, specific to your sport and you as an individual, seek out your local sports dietitian through Sports Dietitians Australia (phone 03 96822442 or email sda@ausport.gov.au).