We are all different. No one diet or nutritional guideline will suit everyone. Invest the time in finding a specialist (naturopath, nutritionist, dietitian) who you feel comfortable with and begin to work out and monitor an eating program that is right for you. I suggest drawing on the expertise of more than one practitioner.

Suggested additions to an athletic lifestyle:

• Eat in a relaxed state, not on the run
• Maintain a balanced lifestyle
• Use recovery tools for injury prevention and to optimize performance ie. hydrotherapy, hot and cold showers, walking, meditation, relaxation tapes
• Continue with study/education/vocational training

Carbohydrates

• Fuel source, most ready available for the body to use during physical activity.
• Complex carbohydrates provide sustaining and long term energy, proteins for tissue building and fats for lubrication and tissue support.
• High in fibre, allowing good elimination.
• Stored as glycogen in the liver and muscles
• If body’s carbohydrate stores are inadequate, fatigue sets in and performance is compromised.
• Supply a wide variety of nutrients and excellent source of fibre
• Complex Vs Refined. Complex carbohydrates such as brown rice, whole grains and vegetables will provide sustaining energy compared to refined carbohydrates such as refined and heavily processed sugars and flours which provide fast but not long lasting energy and most often, limited nutritional value.
• Carbohydrate sources: wholegrains (brown rice), wholemeal bread, potatoes, beans and pulses, cereals, oats, pasta

Protein

• Excess protein can cause clogging of the colon and put stress on the kidneys
• If wanting to build muscle/put on weight or during heavy training phases requirements can be 150-200g per/day
• Avoid high protein diets that exclude other important foods
• Protein sources: meat, fish, tofu, brown rice, beans, pulses & wholegrains, tahini
• Other sources: Amino acids, good quality protein powders

The athletic diet
Due to the increased in activity of an athlete, the athletic diet requires higher amounts of calories, protein and other nutrients than a less active person.

General balanced diet for athletes:
Taken from Healing with whole foods, Pitchford

• Carbohydrates: 50-60% of total calories
  • 10% simple – fruits, most vegies, and any special ‘treats’
  • 40-50 % complex – whole grains, legumes, starchy vegetables
• Proteins: 15-20% (maximum25%)
  • Animal – fish, poultry, meat, eggs, dairy
  • Vegetable – nuts, seeds, legumes
• Fats: 25-30%
  • Saturated – meats, eggs, dairy products
  • Unsaturated (more than half) – nuts, seeds, veg oils, avocado

WEIGHT MANAGEMENT for athletes making a weight division

• PLAN a). DO NOT RELY ON SAUNA’S OR SWEATING – it will effect decision making time!
  b). Organise food plan for the next day the night before including healthy snacks, lunch and post training meals.
• Athletes should MONITOR themselves daily with a food diary and weight checks.
• NOURISH – choose quality (preferably organic or biodynamic) foods with maximum nutritional benefit eg use brown rice instead of white rice, or a combination of brown rice and lentils. (Refined foods lack most of the minerals, EFA’s, vitamins and much of the protein required for proper immunity & other body functions)
• SUBSTITUTE – be creative and create healthier alternatives to high salt or sugar snack food or treats eg. stewed apples with sultanas and honey for desert, celery sticks with vegemite.
• TREATS – plan treats and reward yourself (in moderation!)
• RAW ENERGY – DEAD OR ALIVE? make sure you are getting lots of fresh (preferably organic or biodynamic) fruit and vegies. Drink fresh fruit and vegetable juices.
• WALK WALK WALK If losing weight, walking is ideal, not running and using the sauna. Walking is also a great recovery tool.
• HYDRATE - Monitor fluid loss and don’t be fooled by what the scales say. Athletes should weigh themselves pre and post training to make sure they are keeping hydrated during training – they should be the same weight at the end of training as they were in the beginning. Limit intake of sports/recovery drinks and water them down.
• LIMIT your consumption of sugar, salt, heated oils, caffeine, breads, processed foods
• DO NOT OVEREAT
• CHEW well
• DO NOT EAT IMMEDIATELY BEFORE RETIRING
• EAT at least 2 HOURS BEFORE training

SOME SUGGESTIONS FOR YOUR MEAL PLAN
I have designed this plan assuming that training is late in the evening, thus the lunch meal is the largest of the day. Please modify in accordance to training, work, daily schedule and of course, personal tastes.

BREAKFAST
Breakfast fuels you for the day and reduces the craving to snack on sugars and refined foods during the day.

1. Porridge (preferably soaked the evening before) cooked with sultanas, apple, cinnamon. Serve with honey, sliced banana, milk (cow/soy).
2. Buckwheat pancakes. Served with lemon and sugar or pure maple syrup. Recipe: In bowl blend together 1 cup buckwheat flour, 1 cup water, dash tamari/shoyu (optional) and 1 egg. Fry with minimal butter on non-stick frypan as like normal pancakes.
3. Fresh fruit with low fat yoghurt

Drink: Herbal tea, water (room temp.), fresh fruit juice (watered down)

LUNCH
Try to eat your main meal during the day but allow adequate time for digestion before training.

1. Large bowl of steamed vegies with either grilled fish/tuna/chicken or tofu/tempeh. Suggested dressing or marinade for the meat/tofu: fresh ginger, garlic, shoyu/tamari (soy sauce), fresh lemon juice and honey.
2. Salad sandwich on wholemeal bread
3. Brown rice/lentils or pasta (preferably whole grain) with vegetables or salad. Suggested salad dressing: fresh lemon juice and balsamic vinegar dressing

SNACKS

1. Miso soup
2. Rice cakes / corn thins with vegemite/promite, tomato and sprouts
3. Fresh fruit / vegetables – raw or juiced

DINNER

1. Soup (pumpkin, clear soup, vegetable)
2. Smoothie eg banana with honey, flaxseed oil, LSA (Linseed, Sunflower, Almond) mix, milk (cow/soy).
3. Steamed vegies with tofu/tempeh/grilled fish

SUGGESTED POST TRAINING FOOD
Fluid and fuel minimise the onset of fatigue. Eat carbohydrates immediately after strength and speed sessions, heavy contact or bruising. Muscle damage delays glycogen synthesis particularly after the first 48 hours. It is important to maximise the time when there is an increase in glycogen resynthesis by providing a high post-exercise carbohydrate intake during the following 24 hours.

1. Creamy rice (preferably brown rice)
2. Banana or banana sandwich with honey
3. Rice cakes / thins

TEA/COFFEE SUBSTITUTES

1. Hot water with fresh lemon
2. Herbal teas
3. Roasted dandilion / chicory

Oil is good?
There are many myths about oils and fats. Mostly that any type of oil or fat is fattening. True? Not at all. There are many sources of fats and oils that are essential – yes ESSENTIAL for our body’s nourishment and growth. By ‘essential’ I mean that the body will use every drop for many different functions including immunity, tissue growth and repair. Have you ever noticed the condition of people’s hair and nails when on a ‘low fat’ diet, they are often dry and brittle as the body is not getting the essential fats it requires.

Quality and preparation is also important. Use good quality oils and oil rich foods that have not been processed too much. Avoid heating cooking oils as they denature the beneficial properties of the oil. Be creative when cooking meals you would usually use heated oil, try cooking with water or fresh lime juice. Add the oil at the end rather than cooking it through.

Good sources are: olive oil, flaxseed oil, avocado, nuts and seeds

IRON
Iron deficiency is particularly common in female athletes, very lean athletes and vegetarians. Iron is essential in the formation of haemoglobin cells to carry oxygen.

Some tips to increase your iron levels:

• Meat: particularly red meat, shellfish such as oysters
• Eat plenty of green leafy vegetables (cabbage, spinach, parsley)
• Include legumes regularly in your diet eg lentils, tofu, chickpeas, kidney beans, whole grains and RED fruit and vegies eg strawberries / red capsicum
• Include vitamin C rich foods with iron rich foods eg tomatoes, capsicum (especially red)
• Don’t drink tea with meals as the tannic acid inhibits iron absorption

Supplements
Consult practitioner
Check quality