NEWS

You’re hitting the training hard and the season is fast approaching, and while eating well and focusing on a balanced diet in general is definitely important, there are a few key ‘super-nutrients’ you should make sure are in your tool kit so things run smoothly and you get to the podium. And the best bit? None of these require a trip to the health food store…

FLUID

You might think ‘duh’ when you hear this, but drinking enough is number one when it comes to essential nutrients! Adequate hydration is key to a good performance, whether it’s in training, during a race or at your desk during the day. During training, water plays a big role in temperature regulation, is crucial for digestion, nutrient transportation and blood circulation so your muscles can access the fuel they need. Outside of training, staying hydrated strengthens your immune system warding off colds and flus that disrupt training and is a key component to recovery. If fluid losses from exercise are not replenished you can find yourself suffering from poor performance, cramping, fatigue, headaches and more.

It’s going to be impossible to replace every millilitre of water lost during your training session, but minimising the damage is essential. Make sure you start hydrated, especially before a long ride, run or brick session.

Take plenty of fluid with you on the bike and if you’re doing a long run make sure there is somewhere you can stop for a few seconds to drink. On the bike, start drinking early rather than waiting until you feel thirsty. The amount you can manage will vary but 200-300ml every 15-20 minutes during your ride is a good guide. Electrolyte drinks are a good choice during a high intensity or long session (longer than an hour) as they help to replace fluids more efficiently and encourage you to drink more, helping with hydration.

After a session, you need to drink 1.5 times the amount of fluid you lost, to replace it. Weigh yourself before and after a session. If you lost 1kg, you’ll need to drink 1.5L fluids to replenish.

IRON

Iron plays a major role in the transport of oxygen to your body. Iron assists in the production of red blood cells, the release of energy from cells and the functioning of your immune system. Your body cannot make iron, so it’s essential you get enough from your food. Athletes, especially females, may need more than non-athletes due to training demands. Iron is found in a wide range of foods but is best absorbed from red meat, seafood and poultry.

Eat red meat 3-4 times a week and regularly have poultry and/or seafood, too. If you’re vegetarian, you can improve the absorption of iron from plant foods like cereals, leafy greens and nuts by eating them with Vitamin-C-rich foods. Try orange juice or fruit with breakfast, capsicum in a stir-fry or salad or fruit with a sandwich. Also, drink tea and coffee between meals and stay away from bran as these foods can reduce the absorption of iron from plant foods.

CARBOHYDRATE Carbohydrate is to your body what petrol is to your car – without it, you’ll come to an abrupt halt (AKA: “bonking”). Focusing on carbohydrates is key to giving your body the fuel it needs to push through a hard session or race.

Carbohydrates are found in all starchy foods (grains, cereal, bread, rice, pasta, potato, sweet potato and corn) and sugary foods (fruit, dairy, sweets, honey and sugar). Day-to-day the amount of carbohydrate you’ll need to eat will depend on your weight and training schedule. See a Sports Dietitian to help you work out how much you need.

If your race is longer than 90 minutes, base your meals on carbohydrate foods for 36-48 hours before race-day. It’s best to eat those foods that are also relatively low in fibre, like white bread rather than grainy, so you don’t find yourself in desperate need of a Portaloo! If your race is shorter than 90 minutes, this is less crucial and you should continue with your usual eating routine, making sure you have a high-carb pre-race meal.

When racing, aim to take in 30-60g carbohydrate per hour. You’ll find 50g of carbohydrate in one to two sports gels, two bananas, 700ml sports drink, 60g jelly beans, or one to one-and-a-half sports bars.

PROTEIN

Remember that car? Protein is the chassis, the engine and the body – without it your car simply wouldn’t exist. Protein is the fundamental building block of muscle, hormones, and enzymes, so it’s crucial to growth, immunity and the day-to-day running of your body. If you’re training hard and not eating enough protein your body will start to break down muscle – so your workouts will actually be damaging your body instead of strengthening it.

Eating enough protein is easy and you can do it without spending hundreds on protein supplements. For most of us, including some meat, poultry, fish, dairy, eggs, nuts or legumes (soy, chickpeas, kidney beans) at most meals and snacks will ensure you meet your protein needs. Particularly important is eating a combination of protein and carbohydrate within 30 minutes of a hard session or race to help with recovery. Perfect post-ride snacks include a banana smoothie, cheese toastie, tuna & salad sandwich, eggs on toast or a bowl of cereal.

ELECTROLYTES

Electrolytes are salts that are essential to the day-to-day running of your cells. Your body needs electrolytes like sodium, potassium and magnesium to carry nerve impulses between cells and tell your body what to do. Without enough electrolytes, communication breaks down and your performance will be compromised. Electrolytes also speed up the absorption of water so during a race, you’ll absorb more fluid from a sports drink with added electrolytes than from water alone.

Electrolytes are found naturally in foods and drinks. You’ll also find them in your sports drink and sports-specific bars. Other great sources of electrolytes are vegemite, ham, cheese and salt (sodium); bananas, dried apricots, potato and All Bran (potassium) and nuts, seeds, peanut butter and grainy bread (magnesium), so make sure you regularly include them in your diet and have a few of these stashed in your jersey pocket before you start.