It ticks all the sports nutrition boxes and is quick and easy to make in the morning. To a medium saucepan, add ml of milk and bring to the boil. Stir in g of quick porridge oats and reduce to a simmer, cooking for around two minutes. When cooked, remove from the heat and cover for a few minutes to thicken. Serve topped with sliced banana and a splash of honey.
Or, if you are looking to get ahead, why not try our overnight oats recipe instead? Go for gold with grilled cheese and avocado. It may sound like comfort food, but cheese, whole-wheat bread and avocado provide plenty of nutrition for athletes. Take half an avocado and slice into quarters. Sprinkle with salt and a little lemon juice. Brush two pieces of whole-wheat bread with olive oil per side, then load one side with 90g of grated mozzarella, and your avocado slices.
Place your sandwich under a hot grill until the bread browns and your cheese melts. Make sure you start your day with a winning breakfast, featuring award-winning fresh meats, fruit, fibre and veg from your local convenience store. Find your local SPAR.
View all articles for What do athletes eat: a few guidelines Count on those calories Depending on the discipline, the recommended daily intake of calories can vary greatly. The day of the big game is no time to start experimenting with new meals - always try new things during training first! Some of the most important reasons for eating well before an event are to prevent hypoglycemia low blood sugar and it's symptoms such as dizziness, nausea, fatigue, muscle weakness, blurred vision, indecisiveness; to settle the stomach by absorbing gastric juices and preventing the distraction of hunger; to top off your muscle glycogen stores for maximal energy, and to give the peace of mind that comes with knowing your body is well fueled.
Clark, p. Despite the best of intentions, some athletes are unable to eat before events. This is aggravated in sports that jostle the insides, in less trained athletes, younger people, women, those under emotional or mental stress, those participating in high intensity exercise, eating high fat or high protein foods, high fiber, high caffeine and simple sugars, and dehydration.
If you fall into this category, be absolutely sure that you eat very well the day before and also early on the big day if possible if the event is later on in the day. Effects of Strenuous Physical Activity on the athlete's body: How nutrition can helpDerived from: ww.
By: Laura HennigFor many female competitive athletes, success may be directly related to their weigh. Just how much does an athlete need? By Danelle SwearingenThough protein is indeed necessary for the b. Skip to main content. Central Washington University. Search form Search. Search page Search CWU. Home MyCwu Give. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and might not maintain their weight.
Teen athletes need extra fuel, so it's usually a bad idea to diet. Athletes in sports where there's a focus on weight — such as wrestling , swimming , dance, or gymnastics — might feel pressure to lose weight.
But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes.
If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet.
Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles.
Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains.
Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.
Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter.
Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm.
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