TBR: NUTRITION |
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The fast paced modern world has made it essential to find quick and easy options to feed the family as there just aren't enough hours in the day for fresh meal prep every evening. Unfortunately many of the take away or packet options don't offer the nutritional value of home cooked fresh produce and knowing what is and isn't healthy today can be confusing.
We hope the information below can help TBR parents and athletes make better nutritional choices in today's challenging world.
We hope the information below can help TBR parents and athletes make better nutritional choices in today's challenging world.
HYDRATION
Fluid requirements are higher in the cold compared to temperate environments, as cold air contains less water than warmer air, even if relative humidity is the same. Thus, cold exposure leads to a small but significant increase in respiratory water loss. In addition, cold temperatures can result in an impaired thirst response as well as an increased need to urinate.
Hydration can sometimes be impractical and undesirable, due to restricted access to fluids, coupled with a reluctance to drink in the cold, or fear of the need to urinate (as toilets may be inaccessible!). TBR recommends athletes bring a water bottle to all high intensity training sessions such as when hiking jumps, skiing mogul courses etc.
Hydration can sometimes be impractical and undesirable, due to restricted access to fluids, coupled with a reluctance to drink in the cold, or fear of the need to urinate (as toilets may be inaccessible!). TBR recommends athletes bring a water bottle to all high intensity training sessions such as when hiking jumps, skiing mogul courses etc.
FUEL FOR EVERY DAY
FAMILY SUPPORT IS KEY
The whole family may need to get organised for healthy eating – this can offer a great opportunity to encourage good food and fluid intakes for everyone. Remember that the age and activity level of family members will determine the amount of food they need to eat each day.
• Encourage children to recognise treats as occasional, rather than every day. Discourage excess indulgences by explaining that these foods are replacing the high performance foods that they need to train and compete at their best.
• Where appropriate, use favourite athletes as a good example of health and fitness. Professional athletes have access to a Sports Dietitian to help them develop high performance eating
KEEP IT FRESH
Whenever possible avoid processed foods in all meals and snacks. If ordering take away food, consider looking at the ingredients of what you are ordering and try to stick to those that include fresh ingredients and don't contain excessive amounts of sugar or processed foods.
GET ORGANISED
In a time poor society, it is important to plan ahead and be organised with grocery shopping and planning meals. Planning ahead by shopping for two or three days ahead for meals can save a great deal of time and pressure. A great tip for reducing the amount of time you need to spend in the kitchen is to cook enough dinner for two nights and freeze the other half for the following week. Most fresh cooked meals can be easily frozen and reheated a few days later.
TREATS
Just as common sense would tell us, treats including processed foods are fine in moderation. The key is to create a regular routine of as variety in fresh nutrition produce every day so that turning to 'treat's whenever hungry doesn't become a necessity or regular habit.
HOW TO KNOW WHAT FOODS TO BUY AND COOK
The TBR Cook Book is a great place to start. For further variety and more detailed information, recommended by the Olympic Winter Institute of Australia Dietitian, Sports Dieticians Australia have an excellent guide to fuelling active kids which can be founds here: https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/SDA_Junior-Athlete_FINAL.pdf
The whole family may need to get organised for healthy eating – this can offer a great opportunity to encourage good food and fluid intakes for everyone. Remember that the age and activity level of family members will determine the amount of food they need to eat each day.
• Encourage children to recognise treats as occasional, rather than every day. Discourage excess indulgences by explaining that these foods are replacing the high performance foods that they need to train and compete at their best.
• Where appropriate, use favourite athletes as a good example of health and fitness. Professional athletes have access to a Sports Dietitian to help them develop high performance eating
KEEP IT FRESH
Whenever possible avoid processed foods in all meals and snacks. If ordering take away food, consider looking at the ingredients of what you are ordering and try to stick to those that include fresh ingredients and don't contain excessive amounts of sugar or processed foods.
GET ORGANISED
In a time poor society, it is important to plan ahead and be organised with grocery shopping and planning meals. Planning ahead by shopping for two or three days ahead for meals can save a great deal of time and pressure. A great tip for reducing the amount of time you need to spend in the kitchen is to cook enough dinner for two nights and freeze the other half for the following week. Most fresh cooked meals can be easily frozen and reheated a few days later.
TREATS
Just as common sense would tell us, treats including processed foods are fine in moderation. The key is to create a regular routine of as variety in fresh nutrition produce every day so that turning to 'treat's whenever hungry doesn't become a necessity or regular habit.
HOW TO KNOW WHAT FOODS TO BUY AND COOK
The TBR Cook Book is a great place to start. For further variety and more detailed information, recommended by the Olympic Winter Institute of Australia Dietitian, Sports Dieticians Australia have an excellent guide to fuelling active kids which can be founds here: https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/SDA_Junior-Athlete_FINAL.pdf
FUEL FOR COMPETITION
Each athlete is different, but a pre-event meal is typically eaten around 3 to 4 hours before the start of the event. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. Some suitable pre-event meal ideas include:
> Toasted ham, cheese and tomato sandwiches
> Hot porridge with banana and cinnamon
> Pasta with beef mince in tomato-based sauce
> Pumpkin soup served with bread rolls
If solids don’t sit well before competition, or skiers are very nervous, a liquid source of protein and carbohydrate such as a fruit smoothie can be a good option.
> Toasted ham, cheese and tomato sandwiches
> Hot porridge with banana and cinnamon
> Pasta with beef mince in tomato-based sauce
> Pumpkin soup served with bread rolls
If solids don’t sit well before competition, or skiers are very nervous, a liquid source of protein and carbohydrate such as a fruit smoothie can be a good option.
FUEL FOR RECOVERY
What you eat after training and competition can have a flow on effect to how well you are able to train or perform the following day. Inadequate recovery nutrition can lead to increased fatigue, sub optimal gains from the training session and increased muscle soreness.
The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first ~60-90min after exercise, however this will continue to occur for another ~12-24hr. So, if you have a quick turn around between sessions it’s a good idea to maximise your recovery in the first 60-90 minutes after you finish exercising. Otherwise you could use your next regular meal after the session as your recovery nutrition.
Post training/competition meals should be rich in quality carbohydrate to replenish muscle fuel stores, contain some lean protein to promote muscle repair and include a source of fluid and electrolytes to rehydrate effectively
IDEAS FOR RECOVERY MEALS
Lean chicken and salad roll
Bowl of muesli with yoghurt and berries
Fresh fruit salad topped with Greek yoghurt
Spaghetti with lean beef bolognaise sauce
Chicken burrito with salad and cheese
Small tin of tuna on crackers plus a banana
The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first ~60-90min after exercise, however this will continue to occur for another ~12-24hr. So, if you have a quick turn around between sessions it’s a good idea to maximise your recovery in the first 60-90 minutes after you finish exercising. Otherwise you could use your next regular meal after the session as your recovery nutrition.
Post training/competition meals should be rich in quality carbohydrate to replenish muscle fuel stores, contain some lean protein to promote muscle repair and include a source of fluid and electrolytes to rehydrate effectively
IDEAS FOR RECOVERY MEALS
Lean chicken and salad roll
Bowl of muesli with yoghurt and berries
Fresh fruit salad topped with Greek yoghurt
Spaghetti with lean beef bolognaise sauce
Chicken burrito with salad and cheese
Small tin of tuna on crackers plus a banana
FUEL FOR THE TRAVELLING ATHLETE
TRAVELING BY CAR/BUS/TRAIN
If you are travelling a relatively short distance in a car, bus or train then the following nutrition tips may be helpful:
INTERNATIONAL TRAVEL
Aeroplane meals are not always ‘athlete friendly’. Take a supply of suitable snack foods to top up the meals provided if you have high energy needs. The vegetarian meal choice on most airlines is usually rice or pasta based so is a good alternative if you are expected to train or compete shortly after arrival.
Forced inactivity and boredom and often lead to overeating. Remember you don’t have to eat all the food provided during the flight, especially if you have low energy needs. Long hours of travel can upset your digestive system. To minimise constipation, drink plenty of fluids and eat fibre-rich foods.
It is very important to keep up your fluids, drink mainly water or unflavoured mineral or soda water. Pack your own drink bottle – just make sure it’s empty when going through international security. Don’t be afraid to ask for extra water on the plane. Limited caffeinated drinks (e.g. cola, coffee, tea) as this can affect your sleep.
Know your destination! When travelling, it is important to research the cuisine of the destination to find suitable food options upon arrival – especially if travelling internationally. Some questions to think about are: Will you be able to choose appropriate meals to support training and competition? Does the accommodation have self-catering facilities? Will you be required to eat out regularly? Where are the best options to eat? Are you going to be able to find your preferred event day foods (especially sports foods)? Are you able to buy food from local shops (and where are they) to prepare your own meals or snacks?
If you are travelling a relatively short distance in a car, bus or train then the following nutrition tips may be helpful:
- Pack your own food and healthy snacks so that you do not have to rely on roadside stops
- Don’t forget to pack a drink bottle filled with water for the trip
- When you are travelling you are not being active, so you may need to eat less than you do on training days, be mindful of how much you’re eating
- Plan ahead for your meals and stops. Work out what restaurants and food outlets are on route to your destination, and which of these will provide the best nutrition option
INTERNATIONAL TRAVEL
Aeroplane meals are not always ‘athlete friendly’. Take a supply of suitable snack foods to top up the meals provided if you have high energy needs. The vegetarian meal choice on most airlines is usually rice or pasta based so is a good alternative if you are expected to train or compete shortly after arrival.
Forced inactivity and boredom and often lead to overeating. Remember you don’t have to eat all the food provided during the flight, especially if you have low energy needs. Long hours of travel can upset your digestive system. To minimise constipation, drink plenty of fluids and eat fibre-rich foods.
It is very important to keep up your fluids, drink mainly water or unflavoured mineral or soda water. Pack your own drink bottle – just make sure it’s empty when going through international security. Don’t be afraid to ask for extra water on the plane. Limited caffeinated drinks (e.g. cola, coffee, tea) as this can affect your sleep.
Know your destination! When travelling, it is important to research the cuisine of the destination to find suitable food options upon arrival – especially if travelling internationally. Some questions to think about are: Will you be able to choose appropriate meals to support training and competition? Does the accommodation have self-catering facilities? Will you be required to eat out regularly? Where are the best options to eat? Are you going to be able to find your preferred event day foods (especially sports foods)? Are you able to buy food from local shops (and where are they) to prepare your own meals or snacks?
