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Everyday nutrition for active peopleAWinning Diet
A Winning DietIn the modern world of sport, making it to the
top requires commitment at many levels.
These days it’s no longer sufficient to rely
on fitness, talent and desire to win. No
single factor can turn someone into a sporting
legend – most good athletes use many tools
to help them perform at their best. The right
parents, the right training and the right skills
are all important factors in performance.
Eating well is also part of the package.
A winning diet is not just for Olympic
contenders. Athletes of all ages and levels can
benefit from eating well. It’s part of knowing
that you are at your best, and enjoying what you
are doing. That’s rewarding, whatever your level
of sport.
So what is a winning diet? There is no secret
formula or magic eating plan that works for
everyone. Eating well is specific to you – to your
special nutritional needs and to your schedule
of training and competition. This booklet will
help you meet the challenges.
In keeping with our ongoing commitment to provide Australians with
good food for good living every day, Nestlé is proud to be a partner
sponsor of the Australian Institute of Sport.
Nestlé will be focusing on building a practical involvement with the
AIS for the benefit of the Institute, its visitors, and ultimately, all
Australians who share the success of AIS athletes.
As an integral part of the sponsorship, Nestlé is working closely
with the Department of Sports Nutrition in the development of
innovative performance food and beverage products.
The partnership will further assist Australian athletes in giving them
the winning edge in the international sporting arena and beyond.
Good Partners
Written by the Department of Sports Nutrition, Australian Institute of Sport,Dr Louise Burke, Greg Cox, Nikki Cummings, Ben Desbrow, Michelle Minehan andbrought to you by Nestlé. The AIS is a program of the Australian Sports Commission.
Eating well in trainingThe winning diet isn’t just for the day ofthe game or the race. For most athletes,the hours spent in preparation and trainingwill far outnumber the time spent in thecompetition arena. Everyday eating musttackle a number of goals. Some athletesdescribe what is important about theirtraining diets:
Swimmer“Full training for me means twoor three sessions a day – in the
pool or in the gym. I need to eat so thatI can recover quickly from each sessionand perform at my best in the next.”
Basketball player“Training is the time to get in top shape. A winning diet and
training program will help me to reach my ideal playing weight – whether thatmeans losing body fat or gaining muscle.”
Tennis player“I know I can’t play at my bestunless I look after my needs for
protein, vitamins and minerals. I knowthat a heavy training program canincrease my requirements for some ofthese, so I need to eat nutritious foods.”
Football player“I want to eat foods that taste good and that I can enjoy with my
family and friends. I want all of us to enjoythe benefits of a winning diet, but I don’twant to give up all my favourite foods.”
Everyday nutrition
5
contentsEveryday nutrition: eating well in training ........................5
1. Enjoy a variety of nutritious foods ..................................................6
2. Decrease your intake of foods high in fat and oils ..........................7
3. Look after fluid needs – especially before,
during and after workouts ............................................................8
4. Focus on high carbohydrate food and drinks ................................10
5. Be responsible with alcohol ........................................................12
6. Balance food intake with energy needs – spread
food intake over the day ............................................................12
Top performance ..................................................................14
Strategies for quick and healthy cooking ..........................................15
Strategies for speedy recovery ........................................................15
Strategies to eat iron & calcium in a winning diet ............................17
Strategies for ordering healthy takeaways ........................................18
Strategies for losing body fat ..........................................................20
Strategies for achieving a higher energy intake ................................21
Competition nutrition: eating to win ................................24
1. Fuel up for your event ................................................................25
2. Eat a high carbohydrate pre-event meal ......................................26
3. Eat and drink to recover quickly after events ................................26
4. Avoid dehydration with a fluid intake plan ....................................28
5. Try eating carbohydrate during your event ....................................29
Special issues ........................................................................30
Want more information? ......................................................32
A selection of record breaking recipes from the Survival cookbooks........................................................36
THE FOLLOWING GUIDELINES WILL HELPYOU ACHIEVE YOUR GOALS
1. Enjoy a variety of nutritious foodsIn Australia we enjoy an abundance offood choices. There are thousands ofdifferent food products on supermarketshelves, most fruits and vegetables areavailable all year round instead of briefseasons, and we can dine out on thecuisine of any country we fancy. Despitethis, many of us think there are only twotypes of food, ‘good’ foods and ‘bad’foods. Some people think that a ‘gooddiet’ means giving up all the foods thatare ‘bad’ for us – often the foods theyenjoy most.
The good news from sports dietitians is that no foods are ‘good’ or ‘bad’ bythemselves, and no food needs to becompletely banished from the winningdiet. The first rule of a winning diet is to explore and enjoy the variety of foodsaround us. Variety helps us enjoy what we eat and makes sure that we can meetour nutrient needs from a range of goodfood sources. Priority should be given tonutrient-rich foods that best look afterthe special needs of training and keep ushealthy. However, there is room for allfoods, especially those that are fun to eator part of eating out socially.
Although some popular diet bookshave spread the myth that certain foodsshouldn’t be eaten together, the truth is that meals are improved by mixingand matching foods together. In fact,many foods cleverly combine to enhancethe nutritional value of the total meal.Make your meals colourful, interestingand nutrient-rich by combiningdifferent foods.
STRATEGIES FOR REDUCING INTAKEOF FATS AND OILS
1. Trim the size of the serve of ‘meat’ atmeals. Most importantly, choose the trimcuts of beef, lamb, pork and chicken.Cutoff any remaining fat or skin.
2. Move to low-fat and reduced fat dairyproducts. Yogurt, milk, fromage frais andcustard all come in great tasting low-fatversions. Cheese can be found in reducedfat and lower-fat forms.
3. Use low-fat ideas in meal preparationand cooking. Cook with minimal amounts of added fats and oils: dry-fry or stir-fry in a little oil or spray, grill, roast on a rack,steam or microwave. Look at recipe booksbased on ‘healthy cooking’ for ideas.
4. Don’t smother your food in oil, butter,greasy sauces or dressings. Try low-oildressings or herbs and lemon juice onsalads. Replace butter and margarine onsandwiches with a spread of mustard,salsa, avocado or light mayonnaise. Spice up your food with sauces andrelishes that are light and tasty.
5. Be aware of the hidden fat inside manybaked or prepared food items. Theseinclude treat foods such as cakes andbiscuits. Enjoy these in small amounts.
6. Remember that some ‘healthy’ sounding foods are actually high in fat – for example some muffins, toasted mueslis or pasta recipes. Find a low-fat alternative.
7. Learn to read labels to identify the totalfat content of food. Don’t be mislead byclaims of ‘low cholesterol’ or low insaturated fat, many foods still have a hightotal oil or fat content. ‘Light’ is anotherterm that is misleading, and may meanlight in salt, flavour or colour rather thanlow in fat and calories.
2. Decrease your intake of foodshigh in fats and oilsFor most Australians, a high-fat diet issecond nature. Although our bodiesneed some fats and oils,our typical eatingpatterns well exceed these requirements.The health disadvantages of high-fateating include an increased risk ofbecoming overweight, and problemswith heart disease and some cancers. Foran athlete, the most immediate problemis that a high fat intake displaces some ofthe energy we really need fromcarbohydrate foods. In a winning diet,lower-fat eating makes way for our newfuel foods. Cutting back a little on fatsand oils is good for all athletes. However,if you are also concerned with losingsome body fat or keeping it off, then youshould pay special attention to low-fateating strategies.
Lower fat eating means reducingyour intake of foods that are visiblyfatty. Many foods hide large amountsof fats and oils, often added incooking or preparation. These shouldalso be targeted.
Active athletes and growing kids who participate in sportregularly have increased nutritional needs. They needplenty of fluid both during and after sport to replacesweat loss. Their muscles are fuel-hungry so their mainmeal should be carbohydrate-rich.
A quarter or more of their energy intake can come from snacks. They should snack on nutritious, high-carbohydrate foods between meals. Kids can learn aboutgood eating and drinking habits for their sport in a waythat makes nutrition fun and rewarding. If they discoverthat eating well can help them win and enjoy their sportmore, they will become more likely to aim for good eatinghabits for the rest of their lives.
Energy food drinks like MILO are a great way to sourceextra energy, fluid and essential vitamins and minerals inyour normal diet.
MILO can also be added to muffins, yogurt, home-made muesli bars and pancakes to make nutritious highenergy snacks for the whole family.
www.milo.com.au
Delicious MILO Banana Smoothie
Makes 22 cups milk1 banana, roughly chopped2 tbsp natural yogurt1/2 cup of MILO Ice cubesCombine all ingredients in blenderuntil thick and creamy. Pour intoserving glasses. If desired, sprinklewith MILO.
So what’s in a glass of MILO? Calcium – for strong bones and teeth.
Iron – to carry oxygen around the body
B vitamins (B1 and B2) – to releaseenergy from food to power your day
Vitamin C – to help improve ironabsorption from foods you eat
Vitamin A – essential for healthyeye sight
Low GI
Eat for energy3. Look after fluid needs – especiallybefore, during and after workoutsEach day we need to replace about 2 litresof fluid to balance general body losses –even before sweat losses during training aretaken into account. Sweating is our body’sway of getting rid of the heat generated byexercise, and sweating rates increase as thework becomes harder or the environmentbecomes hotter. Being in fluid balancemeans replacing losses from day to day, butalso preventing dehydration during eachtraining session. You can’t train your body to get used to being dehydrated, just likeyour car can’t be trained to run with anempty radiator. Fluid needs will beimportant to your competition strategies,so start to develop good drinking habits inadvance. Apart from the practice, you canlook forward to better training when you arebetter hydrated. Good luck – or even thirst– is not the basis of a good fluid balance plan. Be organised rather than haphazardwith drinking plenty of fluids over the day.
STRATEGIES TO REPLACE FLUIDSOVER THE DAY
1. Make sure that you drink at eachmeal. Don’t overlook water as a great choice.
2. Keep a supply of fluids on handduring the day, especially during hotweather. Carry your own water bottle sothat you can get a drink wherever youare. Remember not to share your drinkbottle for hygiene reasons.
3. Take extra care in hot weather orwhen you suddenly move to a hotclimate. You will not automaticallyadjust to sufficient fluid intake, at least in the short term. Instead you willneed to plan to increase your drinkingopportunities.
4. Get a feel for your sweat lossesduring a workout and how well youreplace these. Weigh yourself(towelled down and in minimumclothing) before and after the session.Weight changes do not mean you havelost weight (fat); they simply reflectdehydration. Each 1kg of fluid ‘lost’ is equal to a litre of fluid. Try to keepfluid deficits over a session to 1kg orless by drinking as often as ispractical during the session. It is notnecessary to drink more than yoursweat losses.
5. Rehydrate quickly after the session.Remember that you will continue tolose fluid over the recovery timethrough urine losses and continuedsweating. Typically, you will need todrink 1.5 times your fluid deficit overthe next 1-2 hours to return to fluidbalance. For example, if you are 1kglighter at the end of the session, youwill need to drink 1500ml to ensurethat you are fully rehydrated.
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STRATEGIES FOR ACHIEVING A HIGH-CARBOHYDRATE INTAKE
1. Identify high-carbohydrate foods – especially those that are good sourcesof other nutrients. These foods shouldbecome the number one priority in your meals and snacks.
2. Serve meals and snacks so thatcarbohydrate foods take up most of theroom on your plate. Sometimes it’s assimple as dishing up the carbohydratefoods first, leaving less room for theother parts of the meal. Otherwise, cookrecipes that make a carbohydrate food -like rice, pasta or potatoes – the main ingredient.
3. Remember that although othervegetables and salad are good sourcesof some vitamins, minerals and fibre, andare important in our diet, they don’tcontribute large amounts of carbohydrate.Therefore, check for other carbohydratefoods at your meals.
4. Note that sugar and sugary foodsalso provide carbohydrate and can beused to add extra fuel to a nutritiouscarbohydrate-rich meal or menu. Thereare some situations in which thesefoods are particularly handy, becausethey taste good and are compact andeasy to eat. A sports drink or cordial is a good way to top up fuel needs during a long training session. A sweet dessertcan be a light way to finish off a meal,rather than chewing your way throughextra high-fibre foods. Use sugar andsugary foods to top up fuel needs,especially when your energyrequirements are high.
5. If you need to reach special or veryhigh carbohydrate intake targets, it isuseful to talk to a sports dietitian. Theywill help you to identify good fuel foods,and plan an eating pattern that fits yourdaily timetable and stomach capacity.
4. Focus on high-carbohydratefoods and drinksCarbohydrate foods play a vital role as atraining fuel. The critical source ofenergy for exercising muscles is yourbody’s carbohydrate stores – a little fromblood glucose and a larger amount fromglycogen stored in your muscles. Thesestores can only provide for up to acouple of hours of continuous exercise,and must constantly be refilled from thecarbohydrate in your diet. Running lowon carbohydrate causes fatigue – youhave probably experienced how bad itfeels to run out of fuel. The more you train, the greater your dailycarbohydrate needs are. Athletes whotrain every day can find it difficult toreplenish their muscle glycogen levels,day in day out, and may graduallydeplete body carbohydrate stores. This is often the cause of tiredness andineffective training.
Typical Australian eating habits do notprovide adequate carbohydrate. Thefocus of a winning diet is to increase ourintake of these fuel foods. How much do you need? For general health benefitsand to provide energy for a light tomoderate training program, sportsdietitians recommend that carbohydratefoods should make up more than half our total energy intake. Athletes in heavy daily training may need to eathigher levels again or to achieve special carbohydrate intake targets. Formaximum daily glycogen storage anintake of 7-10g of carbohydrate per kg ofyour body weight is needed.This meansan intake of 400-700g of carbohydratefor a typical endurance athlete.
NUTRITIOUS CARBOHYDRATE-RICH FOODS
• Breads
• Breakfast cereals
• Pasta, rice, noodles and other grains
• Fruit in all its forms
• Starchy vegetables – potato and corn
• Legumes – lentils, beans,baked beans
• Cereal bars, breakfast bars and othermuesli bars
• Sweetened low-fat dairy foods, egflavoured yogurt, fruche and fruit smoothies
• Pancakes, scones and other foodsmade with flour
10 11
Choc Caramel BananaSmoothie
Makes 4
3 bananas, sliced
2 x 62g tubs NESTLÉ DIETChocolate Mousse
2 x 125g tubs NESTLÉ DIETCrème Caramel
4 x 25g scoops low fat vanillaice cream
3 cups (750mL) reduced-fatmilk
Put the bananas, NESTLÉDIET Chocolate Mousse,NESTLÉ DIET Crème Caramel,low fat vanilla ice cream andreduced fat milk into ablender and blend until thickand smooth. Serve in tallchilled glasses.
Low GI
Healthy finish
Like all Australians, elite athletes need to limit their intake ofhigh fat foods. The challenge is finding foods high in flavour andlow in fat.
Nestlé DIET desserts offer a range of low fat mousses, custardsand puddings that deliver on flavour as well as nutrition. The NestléDIET dessert range is 97% to 99% fat free. Nestlé DIET ChocolateMousse and DIET Crème Caramel are both low glycemic index (GI).Low GI foods contain carbohydrates which are slowly digested andabsorbed. Each portion controlled serve has less than 400kJ,providing the perfect treat for guilt-free indulgence.
For those needing a little more, this delicious range can bemixed with your favourite fruit, low fat ice cream or reduced-fat milkto make carbohydrate packed smoothies, desserts and snacks tofuel your exercise.
www.nestle.com.au
5. Be responsible with alcoholAlcohol has a strong link with sportthrough sponsorship. Although we haveno need to drink alcohol in a winningdiet, it can still be part of the healthylifestyle of an athlete. Whether youdrink at all is a personal decision.Unfortunately some sports people usealcohol badly, in terms of their healthand their performance.
There are many community healthmessages that remind us of theproblems associated with single orrepeated occasions of heavy drinking.One of the issues overlooked in somesports is the effect of alcohol onrecovery after exercise.
If you intend to enjoy a drink aftertraining or competition, make sure that you have already refuelled andrehydrated with high carbohydratefoods and drinks.
Alcoholic drinks are not a goodsource of carbohydrate, promoting lessefficient rehydration than other fluids.Put first things first and if you do drink, do it in moderation.
6. Balance food intake with energyneeds – spread food intake overthe dayNow that we know how foods fit intoa winning diet, we must arrange thewinning diet to fit our total nutritionalneeds and our daily timetable. Howmuch you need to eat depends on howmuch energy you expend and whetheryou wish to maintain your currentweight and body fat levels. Thesefactors will vary from athlete to athlete,and at times you may want to changethe balance to lose or gain weight. Inother words, eat enough to keep yourweight and body fat on target. Don’tworry if this seems to be different toother athletes.
We should also arrange our daily planof meals and snacks to keep pace withenergy. Skipping meals – particularlybreakfast – and overeating later on is atypical trap. This is not good for ‘get up and go’ or for weight control. Getinto a healthy eating rhythm that fits inwith your training times and other dailycommitments, such as work or school.
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© ® & ( TM) University of Sydney, used under license
STRATEGIES FOR QUICK ANDHEALTHY COOKING
1. Look for recipe books for quick andhealthy cooking, including special bookswritten for athletes. These include:Survival for the Fittest: the AIS guide tocooking for busy athletes (AIS Dept ofSports Nutrition, 1999), Survival fromthe Fittest: A companion cookbook toSurvival for the Fittest from athletes ofthe AIS. (AIS Dept of Sports Nutrition,2001); Survival Around The World (AISDept of Sports Nutrition, 2004).
2. Make use of commercial foodproducts such as pasta sauces, frozenvegetable mixtures, pizza bases andquick-cook rice and pasta. There aremany nutritious and time-saving productsthat can be quickly constructed into a tasty meal.
3. Learn to batch cook and freezeleftovers for another occasion. Whenarriving home late, it is great to be ableto zap up a meal.
4. Organise for a sports dietitian to runcooking classes or supermarket visits, tohelp you and your team mates becomeorganised with shopping and cooking.
STRATEGIES FOR SPEEDY RECOVERY
1. Rehydrate quickly after a long workoutand remember that sports drink, cordialand fruit juice provide carbohydrate aswell as fluid.
2. If the next session is less than eighthours away, try to schedule a snack oryour next meal within 30-60 minutes offinishing the first workout.
3. Many athletes do not feel like eatingafter a heavy exercise session. In thissituation, drinks or a light snack can be an inviting option until the next mealis possible. An intake of 50-100g ofcarbohydrate will start the refuellingprocess (see the list of snacks or light meals that can provide thiscarbohydrate target).
4. Note that carbohydrate snacksproviding protein and other nutrientsmay promote speedy repair of anydamaged tissues.
5. If home is far away and there are no suitable food outlets at yourtraining or competition venue, beprepared and take your own supplies.
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• 800-1000 mL sports drink
• 500 mL fruit juice or soft drink
• 250-350 mL fruit smoothie
• 250-350 mL liquid meal supplement
• 60g jelly beans or lollies or 70-80gchocolate bar
• 1 round jam or honey sandwich(thick-sliced bread and a lot of jam or honey)
• 3 muesli bars or 2 cereal bars
• 3 medium-large pieces of fruit (eg apple, orange, banana)
• 2 cups breakfast cereal and skim milk
• 2 x 200g carton low-fat fruit yogurt
• 1 cup of thick vegetable soup andlarge bread roll
• 2 cups fruit salad and 1/2 carton oflow-fat fruit yogurt
• 1 large bread roll and banana filling
IDEAS FOR 50g SERVES OF CARBOHYDRATE
Top performanceEndurance athlete
Q: “I know I need to eat plenty ofcarbohydrate foods, but is there
anything else I can do to help my recoveryafter a training session?”
A: Eating enough carbohydrate toreplace fuel stores is important in daily recovery, but so is the timing of food intake. Recent research hasshown that eating soon after a heavytraining session helps to speed the
recovery process. A hungry muscle islooking for a quick fix of carbohydrate,and perhaps some protein, to beginrefuelling and rebuilding. Refuellingonly begins effectively whencarbohydrate is consumed, so if thetime between workouts or competitionsessions is tight (for example, eighthours or less), it makes sense to makeevery moment count. Of course,rehydrating is also part of the job of recovery.
Team coach
Q: “How can I make sure thatmy players go home and eat a
high carbohydrate meal? Some of theathletes can go home to home cooking withtheir families, but many of our players areyoung and single and living on their own.What can they do?”
A:The move away from home can placea lot of pressure on a young athlete. Itcan be hard to get organised on thedomestic scene when you are used toMum looking after you. Many youngathletes lack nutrition knowledge andcooking skills, and this is not helped byarriving home tired from a late trainingsession to find the cupboard is bare. It isa critical time in a sporting career, andpoor nutrition can often be a downfall.A committed athlete and a wise teamwill identify problems early and findpractical ways to make good nutritionpart of the program.
STRATEGIES TO EAT IRON & CALCIUM IN A WINNING DIET
1. Include red meat and other iron-rich foods(shellfish, liver) in your meals at least three times per week. These can be added to high-carbohydrate dishes such as meat sauceon a pasta dish, roast lamb in a sandwich orkebabs with rice.
2. Enhance the absorption of the iron found fromplant sources (whole grains, breakfast cereals,legumes, leafy green vegetables etc) by addingmeat or a vitamin C food at the same meal. Forexample, drink a glass of orange juice with yourbreakfast cereal, or add a little meat to beans to make chilli con carne.
3. Don’t self diagnose iron deficiency simplybecause you are tired. Only take iron supplementson the advice of a sports dietitian or doctor. Theymay be useful in the supervised treatment andprevention of iron deficiency but they are not asubstitute for a better diet.
4. Eat at least three serves of dairy foods a day,where one serve is equal to a glass of milk, acarton of yogurt or a slice of cheese. Low-fat andreduced-fat types are available. Dairy products canbe added to a high-carbohydrate meal (eg milk onbreakfast cereal, cheese in a sandwich, flavouredyogurt added to fruit salad).
5. Note that calcium-enriched brands of soy milkare a suitable substitute for milk. Fish eaten withbones (eg tinned salmon or sardines) are also a useful calcium source.
6. Extra calcium is needed if you are growing.Female athletes who do not have regularmenstrual cycles also require extra calcium andshould seek expert advice from a sportsphysician or sports dietitian.
7. See a sports dietitian if you are a vegetarian, orunable to eat dairy products and red meat inthese recommended amounts. With assistanceyou may find creative ways to adapt your eatingpatterns to meet iron and calcium needs, or touse mineral supplements correctly.
Female endurance athleteQ:“Are there any special nutritionalneeds for females? I’ve heard iron
and calcium can be a problem.”
A: For many female athletes, thestruggle to keep body weight and bodyfat at a desirable level becomes thedominant issue of nutrition. In somecases it can take over your life andmake eating and sport – activities thatshould be pleasurable – full of miseryand frustration.
Part of this problem is in setting targetsthat are healthy, good for performanceAND achievable.This is understandable,since in our society females are rarelysatisfied with their shape and weight,no matter what it is. Even when loss ofbody fat is warranted, many femaleathletes are tempted to follow quickweight-loss schemes and fad diets –risking frustration and failure to achievelong term weight control, as well as the
risk of nutritional deficiencies. Yourmenstrual cycle is often a casualty ofinappropriate weight loss and otherpoor nutrition practices. Whatever thecause, absent or irregular periods should always be discussed with a sportsphysician.Hormone balance is importantfor the health of your bones – andstrong bones are not only important foryour sporting career, but also to reducethe risk of osteoporosis later in life.
It is important to set yourself ahealthy weight and body fat level, and ahappy attitude about your body. It isoften useful to get some expert helpwith this. A sports dietitian can helpyou develop an individualised plan.
Iron and calcium are importantnutrients for all athletes, but are often in short supply in the diets of femaleathletes. The best calcium sources aredairy products, with low-fat andreduced-fat types playing a major role ina winning diet. We should all include at least three serves in our daily foodintake. Calcium is important for stronghealthy bones, especially during teenageyears when peak bone mass is being laiddown. A regular menstrual cycle is alsoimportant for this process.
Iron is important for good oxygen-carrying-capacity in your blood andmuscles, and iron deficiency may causefatigue and loss of performance inheavily training athletes. Many athletesfind it difficult to meet the iron needsof heavy training. Female athletes haveeven greater requirements to cover theiron losses due to menstruation.
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7 day eating plan
breakfastCereal with slicedstrawberries and low-fat milk.
lunchSourdough baguette withpesto, mozzarella, rocketand tomato.
dinner
Raisin toast drizzled withhoney. Latté, regular or decaf.
Bagel with cream cheese,capers, tomatoes andmixed greens.
Natural muesli, low-fatyogurt. Orange juice.
Chicken, falafel, tabouli,hummus on Lavash bread.
Crumpet/multigrain toastwith sliced banana andcinnamon.
Chicken wrap withavocado, grated carrot,cheese, cabbage andyogurt dressing.
Compote of orchard fruitswith low-fat yogurt.
Turkish bread with tuna,low-fat mayonnaise,tomato, cucumber,beetroot and spinach.
Fresh fruit salad andyogurt sprinkled withtoasted muesli.
Jacket potato filledwith baked beans, gratedcheese and spring onion.
Toasted English muffin withpoached egg and ovenroasted roma tomatoes.
Pasta spirals with olives,tomato sauce, feta cheeseand shredded basil leaves.
LEAN CUISINE offers a a wide variety of nutritionally balanced meals suited to the healthyappetite. Each variety is designed as a complete meal to satisfy hunger and to supply manyessential nutrients. With convenient, nutritious meal solutions, an average perfomer in thekitchen can still produce a winning performance on the playing field.
Diversity is an important part of any eating plan. Here is a 7 day dietthat is aimed at supplying a variety of foods essential for an activelifestyle. Make sure that your diet includes plenty of fruit, vegetables,lean meat, low-fat dairy foods, whole grains and seafood for a healthysupply of essential vitamins and minerals. Drink at least eight glassesof water a day and snack on seasonal fruits for energy, and low-fatyogurt or fruit smoothies for calcium.
LEAN CUISINE Lean Beef Lasagneand a garden salad.
Stir-fry lean beef, marinated in oystersauce, tossed with seasonal vegetablesand steamed basmati rice.
Couscous with grilled Mediterraneanvegetables. Fresh fruit salad.
Grilled fish eg: ocean trout, withbaby rosemary potatoes, asparagus,squash, broccoli and carrots. Wholemeal dinner roll.
Seared fish eg: tuna steak, with garlicmushrooms, chat potatoes and steamedseasonal greens.
Grilled lean lamb cutlets with mashedpotato and pumpkin, wilted spinach leavesand cauliflower florets.
LEAN CUISINE Cheese &Cracked Pepper Chicken withPasta. Garlic bread. Gardensalad.
STRATEGIES FOR ORDERINGHEALTHY TAKEAWAYS
1. Find a style based on bread(eg hamburger, focaccia, Mexicanfajitas), pizza base, rice (curry orChinese), potato (stuffed bakedpotato), sushi or pasta.
2. Avoid foods that are battered, fried(especially deep-fried), or in pastry.
3. Avoid fatty meats and largeamounts of cheese. Have one or theother instead of doubling up.
4. Use salads, fruit or vegetables toadd bulk to the meal. For example,have salad with your burger, insteadof ‘the lot’ or ‘fries’. Have a seafood,vegetarian or chicken/vegetable,ham/pineapple/vegetable topping onpizza instead of ‘meat-lovers special’or ‘supreme with extra cheese’.
5. Be wary of added fats anddressings. Flavour with tomato sauce,salsa, light dressings or mustardrather than cream, sour cream andmayonnaise.
Football playerQ: “What about takeaways?They come in handy after a late
night at the club.”
A: Most takeaway foods are not a goodbasis for everyday eating since they tend to be high in fat and inadequate in carbohydrate and fibre – as well asexpensive. However, if you are eating on the run, takeaways can be useful,and with a little thought you should be able to order a lower-fat highcarbohydrate choice.
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SwimmerQ: “How do I put on weight? DoI need to eat protein to get bigger?”
A: Improved strength of muscle bulk isprincipally a result of doing the righttraining. Of course, ‘filling out’ can alsobe a process of gradually maturing inage and training.You may need to workwith your coach to set body size andstrength goals and to decide on asuitable resistance training program.There is no magic food or proteinpowder that provides a short cut toresults, or a replacement for the righttraining. Extra protein is not the chiefnutritional need for muscle gain.Instead, extra energy intake should beyour goal. Extra quantities of a winningdiet will provide additional carbohydrateto fuel your training, and plenty ofprotein and other nutrients to build theresult. Some athletes in heavy trainingmay have to work on the sameprinciples to stop unwanted weight loss.
Although it might sound like heaven,eating more food can be a hard task for those with very high energyrequirements. Finding the time and the right foods to eat can be a problemfor athletes with hectic timetables.Sometimes the size of meals canoutweigh comfortable eating capacity.
STRATEGIES FOR ACHIEVING AHIGHER ENERGY INTAKE
1. Increase the number of times thatyou eat rather than the size of yourmeals. Plan to eat 5-6 small meals andsnacks a day.
2. Find high carbohydrate snacks thatcan travel with you throughout yourbusy day. Portable fuel foods includecereal and breakfast bars, fruit,cartons of yogurt and fromage frais,sandwiches and flavoured milk orliquid meals in tetra packs.
3. Don’t overdo the high-fibre choices of food. Replace some of yourwholemeal breads and cereals withwhite versions so you don’t fill up easily.
4. Add sugar and sugary foods tomeals. Jams, honey and syrups can beadded to nutrient-rich foods to boostthe total carbohydrate content. Don’tfeel you always need to buy the ‘noadded sugar’ version of foods such ascanned fruit, yogurts and fruit juice.
5. Enjoy action-packed drinks forcompact carbohydrates. Fruit juices,sports drinks, soft drinks and cordialsall add extra fuel to the fluid. Fruitsmoothies and liquid meal supplementsare packed with fuel and othernutrients. Get handy with the blender to mix up milk, fruit, icecream or yogurt,and skim milk powder or powderedliquid meals! Commercial liquid mealsare especially easy if you need a quickand fuel-rich snack.
STRATEGIES FOR LOSING BODY FAT
1. Remember that losing body fat is a long-term goal – a consistent loss of half a kilogram per week is a goodtarget for most athletes. This can beachieved with a small reduction inenergy intake each day.
2. Keep a food record for a week toface the truth about what really goesinto your mouth. Look for improvementsthat you can make in the long term to address the quantity and type of food you eat.
3. Target times that you eat too muchfood – for example, overeating becauseyou have let yourself get too hungry, orwhen you eat what everybody else iseating. Eat what you need instead ofwhat is there.
4. Pay special attention to low-fateating strategies.
5. Be aware of the times that you eatbecause you are bored or upset.
6. See a sports dietitian to help youplan a suitable eating program.
Netball playerQ: “How do I lose body fat,especially if I have gained weight
during a break from training?”
A: Although athletes talk about beingoverweight, it is excess body fat that slows you down. Skinfoldmeasurements (the ‘pinch test’) areoften used to assess body-fat levels.You should work with your coach toidentify a weight and body-fat level thatcorrespond with good health and goodperformance. At some time during their career, most athletes need to losebody fat to reach their ‘ideal’ level.This should be achieved by changingenergy balance, so that daily energyexpenditure exceeds daily energyintake. This may require changes toboth food intake and training.
20 21
When it comes to fuelling-up it is important to eat foods rich in
carbohydrate for energy, protein to help support muscle
development and other essential nutrients such as calcium to
help keep our bones strong.
Dairy foods are a great source of protein, carbohydrate and
calcium, and low fat varieties let you benefit from all these
nutrients without excess fat.
Nestlé BLISSFULL is a fromage frais made with the goodness of
dairy, it is rich in protein, carbohydrate and calcium, with every
serve providing over a quarter of daily calcium needs. The BLISSFULL
range is also 98% fat free making it a great refuelling option.
www.nestle.com.au
Peach and Mango CreamPopsicles
Makes 62 x 125g tubs NESTLÉ Mangoand Cream BLISSFULL
2/3 cup pineapple juice
2 x 140g tubs diced peaches,drained
Whisk the BLISSFULL andpineapple juice together in abowl. Stir in the drainedpeaches. Spoon into ice-blockcups, freeze.
TIP: To help remove thePopsicles from the ice-blockcups, let them stand at roomtemperature for 5 minutes ordip the cups in warm water fora few seconds
Get activeSwimmerQ: “Do I need to take supplements?There seem so many to choose from
and they all promise great results!”
A: The sports world is filled withadvertisements and stories aboutsupplements, all claiming to improvespeed, strength, leanness and endurance.The range is never-ending and thepromises are tempting.
However, there are no short cuts tothe top. Many of these supplementshave either not been tested, or have notlived up to their claims when tests havebeen conducted.
It is also possible that the benefits seenby some athletes come from the powerof positive thinking. Seeing a changebecause you believe in something isknown as a ‘placebo effect’.
While it is possible that futureresearch will prove the benefits of newsupplements, do not lose sight of thefactors that can really improve yourperformance: a winning diet, goodtraining, the right equipment and awinning attitude.
Of course, there are somesupplements that can be part of awinning diet. Supplements such assports drinks, sports bars and liquidmeal supplements can be very useful in meeting important nutritional needsin sport. These supplements are a tailor-made and practical way to providenutrition at special times - particularlyduring and after exercise. However,the benefits come not from thesupplement itself, but from knowinghow to use the supplement as part of your nutrition plan.
Creatine is the hottest newsupplement on the market, and unlikemany of the products that hit theheadlines each month, it has undergonethe scrutiny of scientific research.Sports scientists have found thatcreatine supplementation can increasemuscle stores of this fuel source, andenhance recovery between highintensity workouts with short restintervals. Although further research isneeded to determine benefits to theperformance of specific types of sports,and to confirm the lack of long-termside effects, creatine may be a useful aidfor some athletes in particular activities.
A sports dietitian can help you withfurther expert advice about creatineand other supplements.
22
EATING TO WIN
Competition day calls for specialpreparation to see you ready andconfident to put yourself on the line.Now is the time to eat to win. Someathletes discuss the nutritionchallenges in their events.
Tennis player“Matches can turn into a realendurance event. Many times
I’ve played matches that stretched intofour or five hour contests. I need to makesure that my muscles have got fuel tokeep me running right to the end –whether it’s one hour or five.
“It’s hard to keep hydrated during amatch. I sweat a lot when I play,particularly when it’s hot. Sometimes it’sa furnace out on the court. I’ve heardthat temperatures on centre court at theAustralian Open have been close to 50degrees. How important is it to drinkduring a game?”
Basketball player“Recovery is the name of thegame in tournaments and road
trips. On weekend trips we can playtwo or three games. At a tournamentwe may have to play every day for aweek or 10 days. How can I eat tomaintain performance, day in, day out?”
Distance runner“Even when I load up before my event, I will need more
carbohydrate fuel to race well.Therefore
I need to consume a sports drink duringmy race. Extra carbohydrate will keepmy muscles working and keep me feelinggood. Running out of fuel in enduranceevents interferes with work output, andmy ability to think clearly.”
Distance walker“A 50 km walk is a 4-5 hourevent. I need to take special
steps to load up my muscle fuel storesbefore I race. Hitting the wall byrunning out of fuel is no fun, so I takecare to prepare well before I race.”
Football coach“To win the flag you have tobe able to bounce back after
one hard game and be at full-strengthfor the next. The draw no longerguarantees seven days for recovery,and I expect the team to train duringthe week. Good recovery is one of the most important factors in asuccessful team, so I want my players toeat to recover.
“Matches are a real endurance event for many players. We’ve donemeasurements on some of our runningplayers - and they can clock up 20-25km per match - much of it at highintensity. I need to know that myplayers have prepared properly beforeeach match, making sure that theirmuscles have got enough fuel to keep them running until the finalsiren. Games can be won or lost in thelast minutes.”
STRATEGIES
Competition nutrition strategies willvary according to the needs of your sport and the practicalconsiderations of your competitiontimetable and rules. However, thefollowing guidelines should help you gain that winning edge.
1. Fuel up for your eventFuelling up body carbohydrate stores isa key part of competition preparation.Some athletes think that this activityinvolves great gluttony over the days ornight before a competition, ofteninvolving foods of low nutritionalvalue. This type of preparation can leave the athlete feeling full anduncomfortable. In addition, if high-fatfoods have been eaten instead of truehigh-carbohydrate foods, then musclefuel stores may not fully benefit.
You should already be an expert athigh-carbohydrate eating, since this isthe basis of a winning training diet.You might like to further increase high-carbohydrate foods in the meals leadingup to competition, but stick to theeating patterns that you know and trust.Twenty-four hours of tapered trainingor rest, together with high-carbohydrateeating will ensure well-stocked musclefuel stores suitable for most events.
Carbohydrate loading is a morespecialised version of fuelling up forcompetition. This strategy is used byendurance and ultra-endurance athleteswho compete in events lasting two
hours or longer.Although it has enjoyeda lot of hype and mystery, in simpleterms, carbohydrate loading is just anextended period of fuelling up. Byextending to three days of an exercisetaper and high carbohydrate eatingbefore an event, muscle glycogen levelsare lifted above their normal stores.Thisextra fuel won’t make the athlete gofaster, but will prolong the time thatthey can maintain their optimal racepace. Not all athletes can manage theingredients of relative rest and a highcarbohydrate intake, and may need helpfrom a sports dietitian to plan a menu. Itmakes sense to use low bulk andcompact carbohydrate foods and drinksto meet fuel intake goals comfortably.
In the past some marathon runnersused to include a ‘depletion phase’before loading to enhance their muscleglycogen gains. This is not considerednecessary by modern sports scientists. Infact, trying to complete the last week oftraining while depleted can make youfeel weak and psyched out. If your eventwill benefit from extra glycogen stores,stick to the three day fuelling program.
Competition nutrition
24 25
We are all told about the importance of preparation for sport.But how many of us know the importance of recovery afterworking out or playing a sport?
Recovery is absolutely critical in helping your body look after andrepair your muscles, enabling you to continue to perform at yourpeak in the future. Rest, massage, hydrotherapy, rehydration andrecovery snacks are all ways to help your tired body recover.
Choosing the right food products and eating a balanced dietcan enhance overall well-being and improve your performance.
This is why many athletes and active people rely on POWERBARenergy products as part of their routine. POWERBAR productshave been developed by athletes and scientists as a convenientand delicious source of energy and nutrition to help active peopleperform at their best.
Athletes in training, growing children, teens, and all active peopleshould be focused on eating a variety of foods that provide theessential nutrients to keep their bodies well-nourished and to enhancemuscle glycogen stores, the primary source of physical energy.
For more information on sports nutrition, visit
www.powerbar.com.au
Peak PerformanceWhat is POWERBAR?
POWERBAR products are packed
with nutrients needed by the
body before, during and after
activity. Designed to deliver
energy for superior performance,
the POWERBAR range includes
bars and gels. POWERBAR is a
compact and portable source of
carbohydrate and protein.
POWERBAR Gel
Provides
immediate energy
for fast fuel
during sport or
intense exercise
and contains essential amino
acids to help maintain and
preserve muscle tissue.
POWERBAR Performance
The original energy bar
is designed to be
eaten before
exercise or
during a race.
POWERBAR Protein Plus
Designed to be
enjoyed after exercise or a
race to speed up muscle
recovery. It contains a carefully
balanced combination of protein
and carbohydrates and assists
with repairing and rebuilding
muscle tissue that gets
damaged through intense activity.
Nutrition for2. Eat a high-carbohydrate pre-event mealThe pre-event meal provides a finalopportunity to top-up fuel and fluidlevels. This may be important if you’restill in recovery mode from your last event or workout. Mostimportantly, your last meal should keepyou feeling comfortable throughout thecompetition. It can often be difficult toeat anything if pre-event nerves leaveyou with butterflies in the stomach.
A high-carbohydrate, low-fat meal orsnack is the perfect choice for a pre-event meal. Depending on the time ofday, you might like to adapt one of themeals that is part of your everydaywinning diet. It is best to eat biggermeals three to four hours before youcompete, although a light snack canusually be eaten one to two hours beforeyour warm-up.Liquid meal supplementsare better tolerated than a solid meal,particularly if you are feeling nervous.
Each athlete has their own routine,based on their individual needs and likes,and fine tuned through experience.Experiment in training to find a planthat works for you.
3. Eat and drink to recover quicklyafter eventsMost competition schedules call forrapid recovery between events.Refuelling and rehydrating shouldbecome ‘the norm’ in your post-competition activities. Don’t wasteimportant time straight after the eventwhen your body is most receptive tofluid, carbohydrate and other recoverynutrients.You may have to juggle eatingand drinking with other commitments.
Sports drinks will help with speedyrecovery and you may have developedsome favourite recovery snacks amongyour training tactics. Competitionvenues may not always provide accessto suitable foods and drinks.Sometimes you may be glad that youbrought your own supplies. Goodplanning will see you bouncing back toface a new opponent.
EXAMPLES OF HIGHCARBOHYDRATE, LOW-FAT PRE-EVENT MEALS
• Breakfast cereal + low-fat milk +fresh/canned fruit
• Muffins or crumpets + jam/honey
• Pancakes + syrup
• Toast + baked beans (note this is a high-fibre choice) or tinned spaghetti
• Creamed rice (made with low-fat milk)
• Rolls or sandwiches with banana filling
• Fruit salad + low-fat fruit yogurt
• Pasta with tomato or low-fat sauce
• Baked potatoes with low-fat filling
• Sports bars or cereal bars +sports drink
• Fruit smoothie (low-fat milk + fruit+ low-fat yogurt/icecream)
• Liquid meal supplement
26
STRATEGIES FOR IMPROVEDHYDRATION DURING COMPETITION1. Be aware of likely fluid losses bymonitoring fluid balance in trainingsessions. Practise drinking in training soyou know what feels comfortable. It isnot necessary and can be harmful todrink so much that you gain weight overa session.
2. Look at the opportunities that yourevent provides for fluid intake. Lookfor formal breaks such as quarter andhalf-time breaks, or substitutions.Make sure fluids are on hand duringthese times.
3. Some sports also allow players todrink during the match play, at informalbreaks such as rule infringements orgame stoppages. If trainers are unableto take fluids to players, educate theplayer to come to the boundary for aquick drink. This is especially importantin hot conditions.
4. Provide athletes with their own drinkbottles so they can be aware andresponsible for their own fluid intake.
5. Be sympathetic in marathons,triathlons, cycle races and othercontinuous events, that athletes mustdrink literally ‘on the run’. This may lead to gastric discomfort, and athletesmust also count the time taken to graband consume their fluid supplies.However, remember that the time lostcan be made up by better performanceresulting from better hydration. Cleverdrinking devices can also help theathlete to drink without dropping theirpace. Practise this in training.
6. Water is a good fluid for most sports.However in sports of greater than onehour in duration, there may be benefitsfrom adding carbohydrate to the mix. In any case, a sweet-tasting drink islikely to be consumed in greaterquantities than plain water. Encouragefluid intake during exercise by makingdrinks cool and palatable.
4. Avoid dehydration with a fluidintake planUnless sweat losses are replaced duringexercise, an athlete will becomedehydrated. Most of us know thatsevere levels of dehydration have adramatic effect on exercise performance.But even small fluid losses reduceperformance and increase your feelingof effort.
Of course the effects at lower levelsof dehydration are more subtle – youmay not notice it slowly eating away at your performance. However,well before the effects seem obvious,your work output has dropped andyour skills and concentration havedeteriorated. A good fluid intake is acrucial part of your competitionstrategy, and you will be pleased thatyou practised this in training. In anideal world an athlete would drinkenough fluid to cover all sweat lossesduring their event. However in thereal world of sport this is not usuallypractical or possible. A realistic goal isto use all opportunities to drink whatis practical and comfortable in yoursport. At best, most athletes onlyreplace 50 per cent of their fluid lossesduring the event so there is plenty ofroom for improvement.
A special issue to note is that one sideeffect of dehydration is an increasedrisk of gastric upsets. Some athleteswho feel sick or uncomfortable afterstopping for a fluid break, often blamethe drink for their problems. The realproblem, however, is dehydration –caused by not drinking sooner.
5. Try eating carbohydrate duringyour event You may have experienced the feelingof ‘running out of legs’ or ‘running lowon fuel’ during your competition.Thisis typical in prolonged events thatrequire athletes to exercise at highintensities for many hours. You mightknow the feeling as ‘hitting the wall’ or‘bonking’. You can also run out of fuel in shorter events or games that arepart of a busy competition schedulesuch as road trips and tournaments.
When workouts or events are closetogether it can be hard to fully refuelin between. You can provide extra fuel by consuming carbohydrateduring the event. This strategy hasbeen shown to benefit performance inevents lasting longer than 90 minutes,but recent research has shown thatenhancements might also occur inevents of as little as one hour duration.You should experiment to see ifcarbohydrate intake works for yoursport and for you.
Some athletes eat food during theirevent to provide extra carbohydratefuel. Fruit, sports bars and confectioneryitems are popular choices. However,one disadvantage of solid foods is that they may cause stomachdiscomfort, particularly during highintensity exercise.
Sports drinks provide an alternativeand more practical way to refuelduring exercise.The special formula offluid, carbohydrate and electrolytes hasbeen developed to taste good toexercising people, promoting anincrease in total fluid intake as its firstadvantage. The formula also provides
efficient delivery of carbohydrate whilerehydrating the athlete.
Some people think that sports drinksare only useful to elite athletes. Sincethey are more expensive than plainwater, it is important to consider if theyprovide value for money. The answerconcerns nutritional needs rather thansporting talent. If you are involved in asport in which you are sweating anddepleting fuel stores, then a sports drinkprovides a simple answer to meet yourspecial needs. Good use of a sportsdrink will improve your endurance and performance.This represents value,whether the outcome is a gold medal,a personal best, or simply yourenjoyment of an exercise session.Nevertheless, if expense is a problem,then a dilute cordial mix can provide acheaper option.
28 29
A Winning Meal
Active people need to make smart choices to avoid missing out onvital nutrients. Meals should be based on lean protein sources,low-fat dairy foods, such as CARNATION Light and CreamyEvaporated Milk, vegetables and a carbohydrate source.
Learn some basic dishes such as such as soup, pasta, risottoor stir-fry. With a packet of MAGGI recipe mix you can create ameal in minutes. Just by changing the vegetables and/or theMAGGI recipe mix you can create a different meal each time.
To make a winning meal, choose lean cuts of meat, plenty ofvegetables and boost the carbohydrate with noodles.
You’ll find over 300 delicious recipes on-line. Nestlé GoodBytes puts a wealth of great food ideas at your fingertips. Forother recipes visit our website at:
www.nestle.com.au/recipes
SPECIAL ISSUES
Basketball playerQ: “I finish many of my gameslate at night. Should I eat then?
Isn’t it bad to go to bed with a full stomach?Even when I finish a game or practice in theearly evening, I don’t feel like taking thetime to prepare and cook a meal. I just wantto eat quickly and get to bed.”
A: Many sedentary people eat most oftheir day’s intake at the end of the day,when they are most inactive.These arethe people who should try to reducetheir night-time snacking. However, foran athlete who has just finished a gameor training late in the evening, eating isan important part of the recoveryprocess. It is hard to find the time andenergy to cook a meal when you arrivehome late. If you are living in a familysituation, you may be lucky to haveyour meals cooked for you. Hopefullyall family members are enjoying highcarbohydrate eating and you can simplyheat up your meal when you get home.If you are looking after your ownmeals, then it is a great idea to cookahead. There may be time before yourgame to prepare a meal, or you can save
some leftovers from a previousoccasion. When games are really late,you may be able to eat a hot meal asyour pre-game meal, and eat a lightersnack after the game. Portable snacksmay be taken to the game and eatenimmediately afterwards, or on the triphome. An action-packed drink or abowl of cereal are other high-carbohydrate snacks that can be quicklyprepared when you get home.
Q: “Our season is filled with road trips in which we play two or three games over aweekend. How can I recover well for thisschedule while I am away from the comfortsof home?”
A: Travelling can become a way of lifefor the elite athlete.Teams may provideplayers with a daily allowance to lookafter their own food requirements, orbetter still the team manager mayorganise a schedule of meals andsnacks to suit nutritional requirementsand the timetable.
Team eating can be a great way oflooking after team spirit as well as food needs. Most restaurants or hotelscan supply a suitable high-carbohydratemenu - especially if you organise thisahead of time. It is a good idea toarrange buffet-style service - since this isa quicker way to provide food to a largegroup and allows each athlete to chooseexactly what they want. But take carewhen you are eating in groups or in ‘allyou can eat’ situations. It can be easy tolose the plot and overeat treats or totalmeal size. Don’t worry about whatother people are eating. Eat just whatyou need.There will be plenty of timefor celebrating afterwards.
30
Chicken, Leek & Mushroom Pie
Serves 41 pkt MAGGI Chicken, Leek &Mushroom Pie Recipe Mix500g skinless chicken fillet, cubed1 leek, sliced21⁄4 cups (250g) mushrooms,quartered11⁄4 cups (375mL) CARNATIONLight & Creamy Evaporated Milk4 sheets filo pastry2 tbsp grated tasty cheese
Step 1: Preheat oven to 200ºC.Step 2: Heat 2 tsp oil in pan, addchicken, brown well. Add leek andmushrooms, cook 2 minutes.Step 3: Add combined CARNATIONLight & Creamy Evaporated Milkand MAGGI Chicken, Leek &Mushroom Pie Recipe Mix, bring toboil stirring, simmer 3 minutes.Step 4: Spoon mixture into 2.5Lovenproof dish. Roughly scrunchpastry and place lightly over topof chicken mixture. Sprinkle withcheese.Step 5: Bake 10 minutes untillight golden.
Q & A – The best of the AIS WebsiteThe following questions have beentaken from the Q & A pages of the AISSports Nutrition website. If you havequestions of your own, log on and sendthem to us.
TriathleteQ: “I have a short triathlon(300m/8km/2km) on the weekend
at 4pm.What should I eat for lunch on theday and when should I eat it?”
A: I suggest you start the day with abreakfast which provides carbohydrate.Cereal, toast, fruit and a drink is asuitable option. Follow this up withlunch at about 12 noon. You might like to have a meal along the lines ofsandwiches with lean meat and salad,toast plus a milkshake, pasta withtomato sauce or spaghetti on toast. Atabout 2pm, have a light snack such as acereal bar, banana or honey sandwichto top up your carbohydrate levels and prevent you feeling hungry.Remember to have fluid (water, sportsdrink, cordial, juice) with these mealsand snacks.
CyclistQ: “What are some good foods totake on long training rides?”
A: On long training rides, you needfoods that provide carbohydrate, are easyto eat and travel well. Suitable optionsinclude bananas, plain sandwiches (eghoney, jam,Vegemite), cereal bars, sportsbars (eg POWERBAR), fruit bars, dried
fruit, jelly lollies and sports gels (egPOWERBAR GELS). Also remember to carry plenty of fluid.A sports drink is the best option but water, soft drinks andcordial may also be used.
CyclistQ: I am an elite cyclist. Lastweekend I suffered cramps and had
to pull out.What causes cramps and how canthey be prevented and treated?
A: The exact cause of cramps is still apuzzle to sports scientists. The mostlikely causes are dehydration, musclefatigue or a poor blood supply to themuscle.There is some renewed interestthat large sodium losses may beassociated with certain types of crampsin some athletes. More research isneeded to investigate this theory.
The following tips may help toprevent cramps:
• Drink to a fluid plan based on yoursweat losses. Follow your fluid planduring exercise so that you keep yourfluid deficit to less than 1kg wherepossible. Sports drinks are the bestoption.
• Stretch before and after exercise.
• Wear comfortable, loose clothing andoptimise your biomechanics.
• Acclimatise to hot weather to helpminimise dehydration.
• If you are a salty sweater, see a sportsdietitian for tips on replacing salt losses.
Then visit www.ais.org.au/nutrition theAIS Sports Nutrition website.
This website is packed with informationfor budding athletes, coaches, parents,team managers and anyone interested insport and good nutrition. Features of thewebsite include:
Fuelling Your SportFact sheets on a wide variety of sportsincluding AFL, basketball, swimming,rowing, boxing and more. If your sportis not represented, don’t worry, weupdate our fact sheets regularly and willget to it soon.
Hot TopicsWe place the spotlight on topics that arecurrently hot in sports nutrition. Weexplore the myths and provide you withthe facts on a wide range of topics.
ResearchHere you’ll find a comprehensivecoverage of sports nutrition researchconducted in conjunction with the AIS.
SupplementsConfused about which supplementswork and how they should be used?Our Supplement section providesinside-information on the AIS SportsSupplement policy.
Q & AStill have more questions? Contact theAIS sports dietitians through our Q &A page and we’ll do our best to answeryour questions. Please understand thatwe cannot provide personal dietaryplans or answer school assignments.
ResourcesPurchase books, videos and cookbooksthrough our on-line sales system.
RecipesSample recipes from our successfulcookbooks, Survival from the Fittest,Survival for the Fittest and SurvivalAround the World – all produced withthe support of Nestlé.
Want more information?
33
For further information contact: Nestlé Consumer Services on 1800 025 361 within AustraliaTo order additional copies of A Winning Diet please call 1800 122 322 or visit www.nestle.com.au/ais
Nestlé Australia Ltd ABN 77 000 011 316 Printed 2007
It can be a great idea to see a sports dietitian for individual advice and information.
Contact Sports Dietitians Australia (03) 9682 2442 or the branch of Sports
Medicine Australia in your state, to find a sports dietitian in your area.
RECOMMENDED RESOURCESBooks
• Burke, L.The Complete Guide to Food for Sports Performance, 2nd ed.Allen and Unwin, Sydney, 1995.
• Cardwell, G. Gold Medal Nutrition, 1997.
• Hawley, J. and Burke, L.Peak Performance: training and nutrition strategies for sport.Allen and Unwin, Sydney, 1998.
Cookbooks
• Burke L. et al.Survival for the Fittest: the AIS guide to cooking for busy athletes, 1999Survival from the Fittest:A companion cookbook to Survival for theFittest from athletes of the AIS, 2001Survival Around the World:The third cookbook in the popular Survivalseries from the AIS, 2004
Videos
• The Winning Diet for Sport.Australian Coaching Council. PO Box 176, Belconnen, ACT.2616.Tel (02) 6214 1547.This video provides a visualpresentation of the content of this ‘ A Winning Diet’ booklet.
Website
Department of Sports Nutrition : www.ais.org.au/nutritionSports Dietitians Australia : www.sportsdietitians.com.auSports images (excluding those in advertorials) are supplied by the Australian Sports Commission, Australian Institute of Sport, Department of Sports Nutritionand featured athletes. Sports image on page 29, courtesy of Randy Stenglein.
We hope that this booklet has helped to explain the importance of a winning dietand, more importantly, how to achieve it.While there’s no such thing as a magicdiet, we can promise you that eating well is part of the recipe for achieving yoursporting goals – and that’s a magic feeling!
34
Want further advice?
Helping provide good food for good living and proud to bring you A Winning Diet
NESTLÉ brings you a selection of recipes from the AIS Survival
cookbook series
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36From Survival for the Fittest cookbook, page 22
spray of canola or olive oil1 onion, finely chopped1 teaspoon minced garlic1 teaspoon minced ginger1 teaspoon chopped red chilli1/4 teaspoon turmeric375 mL (11/2 cups) can CARNATION
Light & Creamy Evaporated Milk
250 mL (1 cup) MAGGI Chicken Stock1/2 teaspoon coconut essence250 g firm tofu, cut into cubes300 g green (raw) prawns, peeled
and deveined200 g thin egg noodles100 g snow peas, sliced125 g bean sprouts1/4 cup fresh coriander leaves
Spray a large pan with oil and heat. Add theonion and cook over medium heat for 3minutes or until soft. Add the garlic, ginger,chilli and turmeric and stirfry for about 30seconds. Gradually add the milk and stock tothe pan, stirring to scrape the onion and spicesfrom the bottom. Stir in the essence. Bring tothe boil, reduce the heat slightly then add thetofu and prawns. Simmer for 2–3 minutes oruntil the prawns are opaque.Meanwhile, cookthe noodles following the packet instructionsand divide between 4 bowls. Pour the soupover, dividing the tofu and prawns evenly, andtop with snow peas, sprouts and coriander.
HINT: This soup is delicious with a French bread stick.
Analysis (+ bread) 4 6energy (kj) 2227 1484carb (g) 74 50protein (g) 40 27fat (g) 9 6calcium, iron, vitamin Cphyto-chemicals
asian noodle soup Serves 4-6
Analysis 8energy (kJ) 812protein (g) 8fat (g) 6CHO (g) 28calcium
From Survival Around the World cookbook, page 39
6 wheatmeal biscuits, crumbled200g low-fat ricotta cheese125g light cream cheese, softened1/2 cup NESTLÉ Sweetened
Condensed Skim Milk1/3 cup caster sugar3 eggwhites200g mixed fresh blueberries
and raspberries
Preheat oven to 180°C (350°F). Line eightholes in a 12-hole muffin pan with paper muffincases. Place crumbled biscuits in the base ofeach case. Beat together cheeses, condensedmilk, sugar and eggwhites. Spoon into casesand bake for 25 minutes or until set. Allow tocool. Serve topped with berries.
mini new york cheesecakes Makes 8
From Survival Around the World cookbook, page 83
170g pitted dates, halved100ml golden syrup1 vanilla bean, split lengthways,
or 1 tsp vanilla essence1 litre NESTLÉ All Natural 99%
Fat Free Vanilla Yogurt
1 cup white sugar
Cook dates, golden syrup and vanillabean/essence in a small saucepan overmedium heat for 5 minutes or until dates aresoft. Divide mixture between four 1-cupcapacity ramekins or glasses. Spoon yogurtover the top. Stir sugar and 1/2 cup water in asaucepan over low heat until sugar dissolves.Bring to the boil and cook over high heat for5-10 minutes or until sugar turns dark golden.Immediately remove from heat and pour a thinlayer of caramel over yogurt. Allow to set andserve immediately.
Analysis 4energy (kJ) 2587protein (g) 16fat (g) <1CHO (g) 137calcium
low-fat crème brûlée Serves 4
From Survival for the Fittest cookbook, page 38
spray canola or olive oil1 red onion, finely sliced300g chicken mince2 teaspoons minced garlic2 teaspoons minced ginger1 red capsicum, finely chopped1 tablespoon MAGGI Fish Sauce
1-2 tablespoons MAGGI Sweet Chilli
Sauce, to taste2 tablespoons chopped fresh coriander5 cups cooked long-grain white rice12 iceberg lettuce leaves
Spray a nonstick wok or frying pan with oil andheat. Add the onion and cook for about2 minutes or until just soft. Add the chickenmince, garlic and ginger and cook for about5 minutes or until browned, breaking up lumpsof mince with a woodedn spoon. Add thecapsicum and cook for 3 minutes more,stirring frequently. Add the fish sauce andsweet chilli sauce, to taste. Stir in thecoriander. To serve, spoon the chickenmixture and rice into the lettuce leaves and rollup to eat with your fingers.
HINT: Use lavash or mountain bread instead oflettuce to wrap up the mixture to add extracarbohydrate. Add other vegetables (such as slicedzucchini, mushrooms, corn) to the mixture to makea complete meal.
Analysis 3 4energy (kJ) 2686 1611carb (g) 112 67protein (g) 35 21fat (g) 5 4vitamin Ciron, zinc
chilli chicken and rice Serves 3-4
From Survival From the Fittest cookbook, page 98
2 cups riceolive or canola oil spray150g green prawns, peeled anddeveined with tails left intact11/2 tsp minced garlic200g beef, sliced200g chicken breast fillet, sliced1 cup broccoli florets1 carrot, peeled and thinly sliced6 button mushrooms, thinly sliced1/4 cup canned bamboo shoots,rinsed and drained1/2 cup snow peas, halved1 small onion, thinly sliced1 cup sliced cabbage1 tablespoon MAGGI Fish Sauce
2 tablespoons MAGGI Oyster Sauce
21/2 teaspoons caster sugar1/4 tsp freshly ground black pepper
Cook rice according to packet instructions. Spraya non-stick wok or frypan with oil and stirfryprawns over high heat for 3 minutes or untilopaque. Remove and set aside. Add garlic, beefand chicken and stirfry for 5 minutes or untilcooked through. Add vegetables, sauces, sugarand pepper and stirfry for 2-3 minutes or untilvegetables are just tender. Add prawns andstirfry until heated through. Serve with rice.
TIP: Use MAGGI Mince Chow Mein Recipe Mix
as a short cut. Rice can be substituted with MAGGI 99% Fat Free 2 Minute Noodles.
Analysis 4 6energy (kJ) 2417 1611protein (g) 40 26fat (g) 6 4fCHO (g) 90 60iron, vitamin C
combination chow mein Serves 4-6 ❄
From Survival for the Fittest cookbook, page 73
200g sweet potato (kumera), chopped200g potato, choppedspray canola or olive oil1 onion, chopped1 red capsicum, chopped2 teaspoons minced garlic1 tablespoon green curry paste2 cups white long-grain or basmati rice1 1/2 tablespoons cornflour2 x 375mL cans CARNATION Light
and Creamy Evaporated Milk
2 cups broccoli florets200 g can chickpeas, rinsed and drained2 teaspoons coconut essence
Steam or microwave the sweet potato(kumera) and potato to partially cook. Spray alarge pan with oil and heat. Add the onion andcapsicum and cook over medium heat for3 minutes, or until soft, then add the garlic andcurry paste and stirfry for 1 minute. Cook therice in a large pan of boiling water for 12minutes or until tender. Put the cornflour in asmall bowl and gradually add 80mL (1/3 cup)milk, stirring until smooth. Add potato, sweetpotato, broccoli and remaining milk to the pan.Bring to the boil and simmer for 5 minutes oruntil vegetables are tender. Add cornflourmixture to the pan and stir until saucethickens, then stir in chickpeas and coconutessence. Serve over the rice or with rice onthe side.
HINT: The combination of chickpeas, which are a pulse,and rice or couscous, both grains, form completeproteins, making this a nutritious vegetarian dish.
Analysis 4 6energy (kJ) 2819 1879carb (g) 127 85protein (g) 30 20fat (g) 4 3calcium, phyto-chemicals, vitamin Ciron
quick vegetarian curry Serves 4-6
From Survival for the Fittest cookbook, page 78
2 teaspoons minced garlic3 tablespoons soy sauce3 tablespoons MAGGI Oyster Sauce
2 tablespoons lemon juice2 tablespoons orange juice500 g lean rump steak, cut into thin strips900 g Hokkien noodlesspray canola or olive oil2 carrots, sliced1 green capsicum, sliced1 bunch English spinach, trimmed3 tablespoons toasted sesame seeds60 g snow pea sprouts
Combine the garlic, soy sauce, oyster sauceand juice in a glass or ceramic dish.Add the beef and toss to coat.Cover andmarinate for 15 minutes. Drain the meatand reserve the marinade. Put the hokkiennoodles into a large heatproof bowl and coverwith boiling water. Leave to stand for 2minutes, pushing gently with a wooden spoonto separate the strands. Drain well and setaside. Spray a nonstick wok or frying pan withoil and heat. Stirfry the meat in 2 or 3 batchesover high heat for 2–3 minutes or untilbrowned. Set aside. Reheat the wok, add thecarrots and capsicum and stirfry for 3 minutes,then add the reserved marinade and bring tothe boil. Add the spinach leaves and toss untiljust wilted. Stir in the noodles, beef, sesameseeds and snow pea sprouts, and toss to heatthrough.
HINT: Exchange the various types of noodles, pasta,rice or couscous served with stirfries and curries. Someof the recipes also make delicious fillings for bakedpotatoes – a great way of using leftovers.
Analysis High Fuel Low Fuel4 6
energy (kJ) 2883 1922carb (g) 92 61protein (g) 50 33fat (g) 13 9iron, vitamin c, zincphyto-chemicals
sesame beef Serves 4-6
From Survival for the Fittest cookbook, page 21
spray of canola or olive oil1 onion, finely chopped1 kg butternut pumpkin, peeled and
chopped into small cubes750 mL (3 cups) MAGGI Chicken Stock
2 tablespoons chopped fresh parsley250 mL (1 cup) CARNATION Light & Creamy
Evaporated Milk
freshly ground black pepper, to taste
Spray a large pan with oil and heat. Add theonion and cook over medium heat for 3minutes or until soft. Add the pumpkin andstock, bring to the boil. Reduce the heatslightly and simmer, partially covered, for 20minutes or until the pumpkin is very soft.Puree the soup in a food processor untilsmooth, or mash thoroughly with a potatomasher. Stir in the parsley and milk, and heatgently without boiling again. Season and serve.
HINT: To increase the nutritional value, add 3/4 cupred lentils with the pumpkin. This also thickens thesoup, so add more stock or water if necessary. Thecombination of a pulse (lentils) with a grain (bread)creates a complete protein, making this a goodvegetarian meal. This soup is best with a crustyItalian-style bread or a pull-apart loaf. Analysis 4 6
energy (kJ) 1972 1315carb (g) 74 49protein (g) 23 15fat (g) 9 6phyto-chemicals
pumpkin soup Serves 4-6 ❄
From Survival from the Fittest cookbook, page 86
4 x 150 g salmon fillets, skin removed4 thin slices ginger1 stalk lemongrass, finely sliced3 spring onions, sliced1 red capsicum, thinly sliced1 carrot, cut into thin strips1 teaspoon sesame oil3 tablespoons lime juice2 tablespoons MAGGI Sweet Chilli Sauce
1 tablespoon MAGGI Fish Sauce
500 g baby bok choy, halvedfresh coriander leaves, to serve
Cut four x 30cm squares of aluminium foil.Place fish on the centre of the foil, top withginger and lemongrass and finely slicedvegetables. Place sesame oil, lime juice, chillisauce and fish sauce in a jug and whisk tocombine. Fold up the edges of the foil sonone of the liquid can flow away and thencarefully pour the sauce over the fish. Loosely seal the fish in foil, then place in alarge bamboo steamer over a wok ofsimmering water (making sure the base of thesteamer does not come into contact with thewater). Cover the steamer and cook fish in foilfor 10–15 minutes or until nearly cookedthrough. Place the bok choy in a separatesteamer on top of the fish and cook, covered,for 5 minutes or until tender. Serve the fishparcels on top of the steamed bok choy,garnished with coriander. Serve with steamedjasmine rice.
TIP: If you don’t have a wok and steamer, theseparcels can be cooked in the microwave but usebaking paper in place of the foil. They can also becooked on a baking tray in a preheated 180°C(350°F) oven for 10–15 minutes or until tender.
Analysis 4energy (kJ) 3098carb (g) 112protein (g) 41fat (g) 13vitamin Ciron, zinc
fish in foil Serves 4
From Survival Around the World cookbook, page 90
dipping sauce1 tablespoon seasoned rice vinegarjuice of 1 lime1 tablespoon caster sugar1/4 cup MAGGI Fish Sauce
1-2 teaspoons minced chilli
rolls170g MAGGI 99% Fat Free 2 Minute Noodles
200g asparagus, cut into 2cm lengthsand blanched
12 x 20cm round rice paper sheets100g enoki mushrooms1 Lebanese cucumber, finely sliced1 small carrot, peeled and grated1 small red capsicum, deseeded
and finely sliced100g red cabbage, finely shredded50g bamboo shoots, rinsed and drained300g cooked chicken, shredded1/2 cup fresh mint leaves2 tablespoons chopped fresh chives
To make the dipping sauce, combine all theingredients in a small jug or dish and set aside.Cook the noodles in boiling water for 2minutes, until soft (do not add seasoning).Drain and then roughly chop. Heat asparagusin microwave on HIGH for 2 minutes or untiljust tender. Fill a large round dish with warmwater. Place a sheet of rice paper in the waterfor about 2 minutes or until it softens. Gentlyremove from water and place on a clean teatowel. Place a small amount of noodles,asparagus, mushrooms, cucumber, carrot,capsicum, cabbage, bamboo shoots, chicken,mint and chives in the centre of the ricepaper. Fold the bottom half of the rice paperover the filling and then fold in the sides androll over to enclose the filling completely.Repeat with the remaining sheets of ricepaper. Serve the rolls with the dipping sauce.
Analysis Per roll
energy (kj) 662protein (g) 10fat (g) 5CHO (g) 8
chicken & rice paper rolls Makes 12NESTLÉ are proud to bring youthe Survival Cookbook series
Medals scheme for every recipeOur medal system at the bottom of each recipe helps you to analysethe nutrient content of each meal and whether it suits your family’snutritional needs. It’s all a part of Nestlé’s commitment to creating
winning recipes for the whole family.
(Gold) A real winner (Silver) Nearly there
(Bronze) Needs a little more work
❄ Good for freezing
There are three official cookbooks in the series from the Australian
Institute of Sport: Survival Around the World, Survival for the Fittest and
Survival from the Fittest. Each book features a superb collection of
recipes designed for those interested in maintaining a healthy diet.
All recipes are perfect for busy families who want healthy, tasty food
without spending hours in the kitchen.
The Survival Cookbooks are
available from major
bookstores around Australia,
www.nestle.com.au or
the AIS shop in Canberra.