April 4, 2019

No idea how to time your eating for trainings and games?

Nutrition

Timing of your food for sports performance can give you massive gains... 

...not only for each training session you do on the field and in the gym but also the all-important game day. Your body relies on a regular supply of quality energy foods to fuel itself well. If you head into a training session or game without adequate fuel you will see a dip in your performance. You don’t want to be that guy.

By doing nutrition recovery after sessions your body is able to repair and recovery well enough AND you have set yourself up well for the next bout of exercise you are going to do (even if it’s a few days later).

Start with getting these 2 basic food timings right on as many days of the week as you can.

EAT 1.5-2 HOURS BEFORE A TRAINING SESSION:

WHY?

- This allows plenty of time for food to clear the upper gut and reduces the chances of an upset stomach or that feeling of sickness

- The food you eat is used to top-up your energy stores. You now go into training with maximum energy levels

WHAT?

- Choose a quality carbohydrate food first e.g. bread, wraps, cereals, pasta, rice, baked beans

- Include some protein e.g. meats, canned fish, eggs, cheese, nuts, milks, yoghurts

- Add a fruit or vegetable to balance all your nutrients

Now piece it together to look like this:

OPTION 1:

Ham and cheese toasted sandwich + glass milk + an orange

OPTION 2:

Toast + baked beans topped with grated cheese + an apple

OPTION 3:

Chicken and salad wrap + yoghurt + mixed nuts

OPTION 4:

Pasta with bolognese sauce topped with grated cheese + banana

OPTION 5:

Peanut butter sandwich + fruit smoothie drink

EAT WITHIN 45 MINUTES AFTER THE TRAINING SESSION OR GAME

WHY?

- You now need to replace the fuel (carbs) you have just used up in the training session.

- The blood supply to your muscles is efficient at this time so it makes good sense to supply that blood with good nutrients for maximum muscle repair and recovery

WHAT?

Carbohydrates!

- The trick is to combine some protein with your carbs. Refuelling can be faster with this combination. Carbs for refuelling and protein for muscle repair and recovery.

- If you are heading straight into a dinner meal after training, then you might not eat too much before you enjoy this meal.

Here are some good recovery options to piece together if you aren’t going to be eating a main meal straight-away:

Carbohydrates: fresh fruits, dried fruits, sandwiches or wraps, rice cakes/corn thins, crackers, popcorn and pretzels, bliss balls

Proteins: fruit yoghurts (the pouches are really handy), creamy rice, small bags nuts, flavoured milks

[oh and don't forget your hydration!]

And thats how we help you athletes to EAT THRIVE AND PERFORM. Feel free to ask us any questions or contact us if you are needing help with your young athlete’s nutrition. Let us help make your life easier .

Blog post by

Rachel Svenson

Working with junior athletes and those who support them from the kitchen and the side-lines has always been a favourite part of my work and an area I have built expert knowledge around.

View profile→

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