40 Medalist

High Performance Services: Nutrition /

• Eatingonthedayofthecompetitionisimportanttopreventhungerbeforeorduringactivityandtohelpsupplyfueltomusclesduringtheday.

• High-fatandhigh-proteinfoodsshouldbeavoidedbecausetheytakelongertodigestthancarbohydratefoodsandthereforecancauseindigestionandnausea.

• Avoidexcessiveamountsofsimplecarbohydratesorsugars,e.g.sweets,candyandsoftdrinksbeforeexercise.Complexcarbohydrateswillbeabetterchoice,e.g.bread,pastaandcrackers.

• Insituationswherenervousnessorexcitementdecreasesappetite,mealreplacementsorflavouredmilkcanbeusedasaliquidmeal.

• Rememberbreakfaststaysthemostimportantmeal.Trytoeatyournormalbreakfastbeforeleavinghome.Remembertodrinkatleasttwocupsoffluidwiththemeal.

Breakfast Options

Cerealwithmilk,fruitandyoghurtandaglassofjuice Toastwithpeanutbutterorlowfatcheeseandtomatowithaglass

ofmilkToastfingerswithboiledeggsTinnedspaghettiontoastwithflavouredmilkBananaandpeanutbutterontoastwithaglassofmilkScrambledeggswithcreamedcornontoastandaglassofjuiceCrumpetswithhoneyandatubofyoghurtwithaglassofjuice

• If you have to travel long distances or need tomake an early start before a game, pack somebreakfast-on-the-runfoods.

ON THE RUN BREAKFAST CHOICES

BokomoupandgoMixpronutroorfuturelifewithalotofmilkinamuganduseitasadrinkDrinkingyoghurt,flavouredmilkoraboxofmiloPrepareasmoothiethenightbefore–Blendfreshfruit,e.g.banana,yoghurt,milkandatablespoonofhoneytogetherBakewholewheatpancakesandkeepinfridge;usecut bananawithatablespoonofhoneyasafillingPreparesnackwichesthenightbeforeandgraboneontheway

• Checkthetimescheduleofeventsandplansnacksandmealsasfollows:

No time between events:Asportsdrinkonly

Limited time – less than 1 hour between events:Takefluids–waterandsportsdrinkareimportanttoincludeforhydrationandanenergytopup.Asmallamountofalowfatsnackfoodmaybeincludedifhungry.Choosefruit(fresh,cannedordried)oracerealbar;crackersorasmallamountofjellysweets.

Plenty of time – 1-2 hours between events:Includefluid–water,sportsdrink,fruitjuice,smoothie,liquidmeal,butavoidsoftdrinkswithbubbles.Snackoncerealbars,sandwiches,rice-orpastasaladorcrackers.

Longer than 2 hours between events:Topuponfluidsandincludeamoresubstantialsnackoralightmeal.

Text: Nicki de Villiers Registered Dietitian, hpc

/ High Performance Services: Nutrition

Medalist 41

• Don’trelyonthecanteenorvendingmachinestosupplysuitablesnacksanddrinks,ashealthychoicesarenotalwaysavailable.

• Bepreparedbytakingyourownsnacksanddrinkssupply.• Alwayspacktwodrinkbottles–oneforwaterandtheotherwithsportsdrink.• Takeatopupsupplyofcooledwater,juiceandflavouredfluids.• Itisalwaysagoodideatoincludealittlesolidfoodwithfluidsiftimepermits.

Cooler Box Meal Ideas An extra cereal or energy bar with fruit juice Crackers with cheese wedges and cordial Packetofpopcornorpretzelswithafewbiltongsticksand cordial Breadrollwithpeanutbutterandafruit Jaffleswithlowfatmince Chicken wraps Homemadeburgers Blendripened,leftoverfruitswith100%fruitjuiceand freeze as ice lollies Trailmix–blendofunsaltednuts,seedsanddriedfruits Melbatoastwithdips,e.g.avocadoorlowfatcottage cheese

Cooler Box Snack IdeasFlavouredmilkLiquidmealreplacement,e.g.EnsureorNutrenActiveBokomoUp‘nGoSports drinks or cordialJelly sweetsWaterJamorhoneysandwiches

• Makebetterchoicesfromthefoodavailable

IT IS A MATTER OF CHOICE

SWAP THIS FOR THIS

Hamburgerwithsalad,cheese,eggandbacon+smallChips+canofSoftDrink

4535kJ56gFat

HamburgerwithoneMeatPattyandSalad+canofDietSoftDrink

1675kJ17gFat

HalfamediumPizza 2510kJ26gFat BBQChickenWrap 906kJ

7gFat

MeatPie 1880kJ24gFat HotDog 1170kJ

18gFat

50gBagofChips+55gChocolateBar+CanofSoftDrink

2860kJ30gFat HamSandwichandCoffee 1325kJ

18gFat

SausageRollandacanofSoftDrink 2215kJ28gFat

Fruit juiceFresh fruitsRaisinsBread roll with bananaCereal barsBanana or date loaf or muffins

BEST SOLUTION: Plan and Pack!