Healthy eating for performance is important before competition but even more important during training. Your training diet can make or break your athletic competitive edge through nutrient deficiencies, energy giving nutrients in food include carbohydrates, fats and protein vitamins, minerals, fibre and water are other nutrients found in food.

Although there are many combinations of serving and providing nourishment to the body through protein, carbohydrate, fats, vitamins and minerals depending on your lifestyle, here are a few basic guidelines in energy and nutritional intake when it comes to fuelling your body.

protein :

Protein is used by the body for the building & repairing of muscle and normal cell turnover . An athlete requires 12 to17% of energy intake as protein.
Protein is made up of "some 22 amino acid" building blocks required in varying quantities daily to maintainbasic bodily functions.

essential amino acids – lysine, theonine, valine, Leucine, Isoleucine, methionone, phenylalanine and tryptophan
basic amino acids – aspartic acid, glutamic acid, tyrosine, cysteine, asparagines, glutamine, glycine, alanine, praline, hydroxyl praline & cystine , serile, essential amino acids under certain circumstances – Arginine, Histidine

physiological uses of amino acids

• replenish and build muscle tissue
• enhance the nervous system through the development of neurotransmitters
• hormone production
• maintain adequate immune function
• alternate energy sources
• maintain ph balance
• improve wound healing
• establish genetic material

Sources – Skim Milk Powder, Skim Milk, Milk, Cheese, Beef, Chicken, Egg, Almond & peanuts, Kidney Bean, Lentil, Fish, bread, fruit, vegetables, protein powders. Vegetarians need to include a wide variety of plant proteins such as nuts, legumes, tofu, soy products, breads & cereals

carbohydrate :

Primary source of energy used by muscle and the brain. Carbohydrate is also the body’s main energy source during everyday activity and exercise. 55 to 70% of energy should come from carbohydrate Carbohydrate is stored in muscle and in liver as glycogen. Glycogen stores need to be constantly replenished by eating carbohydrate enriched foods.

Simple and complex uses :

• energy source for muscle
• energy source for the brain
• mixes with proteins to form lining for bones and mucosal tissue
• integrity of nervous system
• essential for efficient burning of fats
• source of non essential amino acids

Simple carbohydrates – free sugars which require minimal or no interaction with digestive enzymes to facilitate absorption. Sources - glucose, fructose, marnose, lactose, Maltodextrin, Sucrose
Foods - sugar, chocolate, lollies, cordials, soft drink and fruit juice, fruit.
Complex carbohydrates – requires reaction of digestive enzymes to make the carbohydrate available for absorption ( to break up the chains of carbohydrate molecules )
Sources – starch, dietary fibre, glucose polymers
Foods – rice, pasta, bread, crispbread, vegetables and potato, fruit, crumpets, English muffins, breakfast cereals, milk yogurt & legumes ( eg baked beans & lentils )

fats:

dietary fats contain essential for performance of bodily functions and maintenance of good health, they provide additional energy during exercise and are an important source of fat soluble vitamins.

• for athletes and the general population fats should consist of less than 30% of energy consumed.
• fat has twice the energy value of carbohydrate and protein
• high intake of dietary fat can contribute to excess body fat stores which can impair performance

role of fats in diet :

• source of energy
• maintain integrity of surfaces within the body
• maintain adequate cell structure
• maintain nervous system
• production of prostaglandins
• hormone production of bile salts

essential fats :

Oleic Acid Series ( Omega 9 ) Monounsaturated fats which are said to be protective against heart disease Sources – avocado, nuts, olive grape seed & canola oils.

Linoleic Acid Series ( Omega 6 ) Polyunsaturated fat mainly from plant sources and beneficial against heart disease. Sources – seed oils vegetable oils and nut oils.

Linoleic Acid Series ( Omega 3 ) Are said to be useful in circulation disorders, a derivative of which is found in fish oils Sources – Linseed oil and some germs from grains

Appear to contribute to heart disease and are found mainly in animal products Sources – beef, lamb, chicken, coconuts, butter, whole fat milk

cholesterol :

Non essential nutrient, produced within the body, Excessive dietary consumption when combined with high levels of saturated fats may promote heart disease. Sources – animal produce, eggs and prawns