The first nutritional requirement for everyone, whatever their level of sporting ability, is a well-balanced diet that supplies the right amounts of energy and essential nutrients.
Whether you are an athlete in training for competitions, or someone who enjoys recreational sports or exercise, what you eat and drink is important
Getting the Balance in your Diet Right:
- Eat a variety of foods.
- Eat plenty of starch-rich foods e.g. bread, pasta, rice and cereals. Choose high-fibre varieties where possible.
- Eat at least five portions of fruit and vegetables a day – fresh, frozen, canned, dried and juices all count.
- Cut down on the fat and fatty foods in your diet.
- Eat some protein-rich foods 2-3 times each day.
- Sweet, sugary foods should only be used in small quantities; they can be useful sources of carbohydrate if your energy requirements are high.
- Start refuelling with carbohydrate foods as soon as possible after exercise.
- Drink plenty of fluids during throughout the day as well as before, during and after exercise.