General Nutrition Guidelines for training

Before training or competition

Make sure you are well hydrated prior to training or competition by aiming to drink 250ml of water with each meal consumed during the day. And have 1-2 glasses of water prior to commencing training or competition.

1-2 hours before training/competition, choose a meal that is low fat, has a small amount of protein and is high in slow releasing carbohydrates, that your body is familiar with. This will top up glycogen stores in the muscles, allowing them to work harder for longer.

Examples are;

• Porridge or cereal with fruit and milk
• Baked beans on toast
• Filled rolls
• Rice cakes, with banana
• Smoothie
• Small serving of left over dinner

During Training or Competition

During competition and short duration training sessions, water is sufficient fluid to remain well hydrated.

If training for longer than 60 minutes or in very hot environments, it is recommended that you use an electrolyte drink, to replace electrolytes lost in the sweat, and to top up glycogen stores, keeping muscles well fuelled. This will enable you to maintain your level of intensity throughout your workout.

After Training or Competition

After finishing a high intensity workout, or any competition, your first priority is to replace your fluids, lost through sweat, to return to normal water balance.

This can be achieved through drinking a sports drink with electrolytes, or water and a salty snack, like pretzels.

Your second priority is to replace muscle glycogen, especially if you have successive games over the same day or weekend.

You should try to eat as soon as possible after training or competition and your meal should be comprised of mostly carbohydrates, and protein.

The carbohydrates will replace your glycogen stored in the muscles and the protein will help in the repair of the muscle fibres.

Examples of a good post workout meal would be;

• Baked beans on toast
• Scrambled eggs on toast
• Cereal, banana, milk
• Protein shake made with milk and a banana
• Rice/kumara or quinoa with vegetables and lean meat

Note: If you don’t feel hungry after exercise, then try a liquid meal, like soup or a fruit smoothie made with yoghurt and milk.