Nutrition getting to grips with the basics
by Paddy Anson
I am often approached by young sportsmen and women requesting information about nutritional supplementation.
Their willingness to learn is encouraging and it is always a pleasure to talk to them. However,
experience tells me that many of the queries indicate an attempt to ride a bike with no pedals;
to build a house with no foundation.
'Supplement' is defined in the dictionary as 'Thing added to fill up, supply deficiency'.
Supplements are added to 'something' which is lacking, and that something is the all-important
basic diet , made up of what we put into our bodies on a daily basis. Before any athlete
considers supplementing their diet with the latest , greatest, trendiest product,
they must first make sure they are getting the basics right.
Drink plenty of water
The recommendeddaily allowance of two litres ( four pints) of water, is probably not quite enough
to sufficiently hydrate an active sportsperson. Use this figure as a minimum daily requirement
and add another litre ( two pints ) for every hour of physical activity.
Muscles are 75% water and a loss of only 3% causes a 10% drop in strength, which can significantly
impair performance. Remember too, that the brain is affected in the same way, so make sure you keep
the water flowing even in the classroom. It is the most important item in anyones diet.
Eat 4 to 5 regular meals everyday
At least two of these should include four types of fresh veg. and aim to include five pieces of fruit
in your daily intake. Chose grilled rather than fried meat, white meat more often than red, and fish
at least twice a week (unless you're allergic to seafood!)
If you're a regular consumer of fries (chips?) try substituting these with baked potatoes or rice for better nutritional quality.
Enjoy your food.
No one likes to eat bland food, least of all me. Food does not need to be boring or tasteless to
be healthy. If you are unskilled in the kitchen, ask a family member or friend (one with plenty
of cooking experience), to teach you how to prepare real meals. This is such a useful skill to
have as an aspiring athlete. I am always amazed that, in spite of how much rugby players like their
food, many are complete cretins in the kitchen! There is so much information readily available on
this topic. Lets face it, every evening there is a cookery programme on telly, and there on many
excellent recipes on bookshop shelves, designed for sports enthusiasts. Ignorance is not an excuse.
If your goal is to improve physical performance , you must first lay the foundations to improve your
conditioning. the core of that foundation, or the pedals on that bike, is your daily nutrition and before you
consider buying any nutritional supplements, ask yourself ' Am I getting the basics right ? ' .
There is no substitute for whole foods, a varied diet and plenty of water. The right fuel will enable you to
get more benefit from your training and boost your performance.
Information