AWinning Diet

Written by the department of Sports Nutrition Australian Institute of Sport (A program of the Australian SportsCommission), Dr Louise Burke, Greg Cox, Michelle Minehan, Nikki Cummings and Ben Desbrow.Adapted for New Zealand by Jeni Pearce, Sports Dietition and brought to you by Nestlé.

In keeping with our ongoing commitment to provide New Zealanders

with good food for good living every day, Nestlé is proud to be a

foundation sponsor of the Millennium Institute of Sport & Health.

To learn more about the Institute, see page 34.

The partnership between Nestlé and the Millennium Institute of

Sport & Health will further assist New Zealand athletes in giving them

the winning edge in both the local and the international sporting arena.

Nestlé will be focusing on building a practical involvement with the

Millennium Institute of Sport & Health for the benefit of the Institute,

it’s athletes and ultimately for all Kiwis who share a love of sport

and a common interest in being the best that you can be.

The booklet A Winning Diet was originally developed by Dr Louise

Burke and her team at the Australian Institute of Sport for Australian

Sports people. Jeni Pearce, leading New Zealand Sports Dietitian

and Nutritionist for the Millennium Institute of Sport & Health has

worked with Nestlé

New Zealand to ensure this booklet is appropriate for New Zealanders.

We are grateful to the Australian Institute of Sport for permission

to adapt A Winning Diet for use in New Zealand.

Good Partners

A program of the Australian Sports Commission

A Winning DietIn the modern world of sport, making it to the

top requires commitment at many levels.

These days it’s no longer sufficient to rely

on fitness, talent and desire to win. No

single factor can turn someone into a sporting

legend – most good athletes use many tools

to help them perform at their best. The right

parents, the right training and the right skills

are all important factors in performance.

Eating well is also part of the package.

A winning diet is not just for Olympic

contenders. Athletes of all ages and levels can

benefit from eating well. It’s part of knowing

that you are at your best, and enjoying what you

are doing. That’s rewarding, whatever your level

of sport.

So what is a winning diet? There is no secret

formula or magic eating plan that works for

everyone. Eating well is specific to you – to your

special nutritional needs and to your schedule

of training and competition. This booklet will

help you meet the challenges.

contentsEveryday nutrition: eating well in training ..........51. Enjoy a variety of nutritious foods........................................62. Decrease your intake of foods high in fat and oils ................73. Look after fluid needs - especially before,

during and after workouts ..................................................84. Focus on high carbohydrate food and drinks ......................105. Be responsible with alcohol ..............................................126. Balance food intake with energy needs - spread

food intake over the day ..................................................12

Top performance ......................................................14Strategies for quick and healthy cooking ..............................15Strategies for speedy recovery..............................................15Strategies to eat iron & calcium in a winning diet ..................17Strategies for ordering healthy takeaways ..............................18A winning diet eating plan ....................................................19Strategies for losing body fat ................................................20Strategies for achieving a higher energy intake ......................21

Competition nutrition: eating to win ..................241. Fuel up for your event ....................................................252. Eat a high carbohydrate pre-event meal ............................263. Eat and drink to recover quickly after events......................264. Avoid dehydration with a fluid intake plan ..........................285. Try eating carbohydrate during your event ..........................29Special issues ................................................................30Want more information? ................................................33The Millennium Institute of Sport & Health ............................34

Eating well in trainingThe winning diet isn’t just for the day ofthe game or the race. For most athletes,the hours spent in preparation and trainingwill far outnumber the time spent in thecompetition arena. Everyday eating musttackle a number of goals. Some athletesdescribe what is important about theirtraining diets:

Swimmer“Full training for me means twoor three sessions a day – in the

pool or in the gym. I need to eat so thatI can recover quickly from each sessionand perform at my best in the next.”

Basketball player“Training is the time to get in top shape. A winning diet and

training program will help me to reach my ideal playing weight – whether thatmeans losing body fat or gaining muscle.”

Tennis player“I know I can’t play at my bestunless I look after my needs for

protein, vitamins and minerals. I knowthat a heavy training program canincrease my requirements for some ofthese, so I need to eat nutritious foods.”

Rugby player“I want to eat foods that taste good and that I can enjoy with my

family and friends. I want all of us to enjoythe benefits of a winning diet, but I don’twant to give up all my favourite foods.”

Everyday nutrition

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THE FOLLOWING GUIDELINES WILL HELPYOU ACHIEVE YOUR GOALS

1. Enjoy a variety of nutritious foodsIn New Zealand we enjoy an abundanceof food choices. There are thousands ofdifferent food products on supermarketshelves, most fruits and vegetables areavailable all year round instead of briefseasons, and we can dine out on thecuisine of any country we fancy. Despitethis, many of us think there are only twotypes of food, “good” foods and “bad”foods. Some people think that a “gooddiet” means giving up all the foods thatare “bad” for us – often the foods theyenjoy most.

The good news from sports dietitians is that no foods are “good” or “bad” bythemselves, and no food needs to becompletely banished from the winningdiet. The first rule of a winning diet is to explore and enjoy the variety of foodsaround us. Variety helps us enjoy what we eat and makes sure that we can meetour nutrient needs from a range of goodfood sources. Priority should be given tonutrient-rich foods that best look afterthe special needs of training and keep ushealthy. However, there is room for allfoods, especially those that are fun to eator part of eating out socially.

Although some popular diet bookshave spread the myth that certain foodsshouldn’t be eaten together, the truth is that meals are improved by mixingand matching foods together. In fact,many foods cleverly combine to enhancethe nutritional value of the total meal.Make your meals colourful, interestingand nutrient-rich by combiningdifferent foods.

STRATEGIES FOR REDUCING INTAKEOF FATS AND OILS

1. Trim the size of the serve of ‘meat’ atmeals. Most importantly, choose the trimcuts of beef, lamb, pork and chicken.Cutoff any remaining fat or skin.

2. Move to low-fat and reduced fat dairyproducts. Yoghurt, milk, and custard allcome in great tasting low-fat versions.Cheese can be found in reduced fat andlower-fat forms.

3. Use low-fat ideas in meal preparationand cooking. Cook with minimal amounts of added fats and oils: dry-fry or stir-fry in a little oil or spray, grill, roast on a rack,steam or microwave. Look at recipe booksbased on ‘healthy cooking’ for ideas.

4. Don’t smother your food in oil, butter,greasy sauces or dressings. Try low-oildressings or herbs and lemon juice onsalads. Replace butter and margarine onsandwiches with a spread of mustard,salsa, avocado or light mayonnaise. Spice up your food with sauces andrelishes that are light and tasty.

5. Be aware of the hidden fat inside manybaked or prepared food items. Theseinclude treat foods such as cakes andbiscuits. Enjoy these in small amounts.

6. Remember that some “healthy”sounding foods are actually high in fat – for example some muffins, toasted mueslis or pasta recipes. Find a low-fat alternative.

7. Learn to read labels to identify the totalfat content of food. Don’t be mislead byclaims of ‘low cholesterol’ or low insaturated fat, many foods still have a hightotal oil or fat content. “Light” is anotherterm that is misleading, and may meanlight in salt, flavour or colour rather thanlow in fat and calories.

2. Decrease your intake of foodshigh in fats and oilsFor most New Zealanders, a high-fat dietis second nature. Although our bodiesneed some fats and oils,our typical eatingpatterns well exceed these requirements.The health disadvantages of high-fateating include an increased risk ofbecoming overweight, and problemswith heart disease and some cancers. Foran athlete, the most immediate problemis that a high fat intake displaces some ofthe energy we really need fromcarbohydrate foods. In a winning diet,lower-fat eating makes way for our newfuel foods. Cutting back a little on fatsand oils is good for all athletes. However,if you are also concerned with losingsome body fat or keeping it off, then youshould pay special attention to low-fateating strategies.

Lower fat eating means reducingyour intake of foods that are visiblyfatty. Many foods hide large amountsof fats and oils, often added incooking or preparation. These shouldalso be targeted.

3. Look after fluid needs – especiallybefore, during and after workoutsEach day we need to replace about 2 litresof fluid to balance general body losses –even before sweat losses during training aretaken into account. Sweating is our body’sway of getting rid of the heat generated byexercise, and sweating rates increase as thework becomes harder or the environmentbecomes hotter. Being in fluid balancemeans replacing losses from day to day, butalso preventing dehydration during eachtraining session.You can’t train your body toget used to being dehydrated, just like yourcar can’t be trained to run with an emptyradiator. Fluid needs will be important toyour competition strategies, so start todevelop good drinking habits in advance.Apart from the practice, you can lookforward to better training when you arebetter hydrated. Good luck – or even thirst– is not the basis of a good fluid balanceplan. Be organised rather than haphazardwith drinking plenty of fluids over the day.

STRATEGIES TO REPLACE FLUIDSOVER THE DAY

1. Make sure that you drink at eachmeal. Don’t overlook water as a great choice.

2. Keep a supply of fluids on handduring the day, especially during hotweather. Carry your own water bottle so that you can get a drink whereveryou are. Remember not to share yourdrink bottle for hygiene reasons.

3. Take extra care in hot weather orwhen you suddenly move to a hotclimate. You will not automaticallyadjust to sufficient fluid intake, at least in the short term. Instead you will need to plan to increase yourdrinking opportunities.

4. Get a feel for your sweat lossesduring a workout and how well youreplace these. Weigh yourself(towelled down and in minimumclothing) before and after the session.Weight changes do not mean you havelost weight (fat); they simply reflectdehydration. Each 1kg of fluid ‘lost’ is equal to a litre of fluid. Try to keepfluid deficits over a session to 1kg orless by drinking as often as ispractical during the session.

5. Rehydrate quickly after the session.Remember that you will continue tolose fluid over the recovery timethrough urine losses and continuedsweating. Typically, you will need todrink 1.5 times your fluid deficit overthe next 1-2 hours to return to fluidbalance. For example, if you are 1kglighter at the end of the session, youwill need to drink 1500ml to ensurethat you are fully rehydrated.

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Active athletes and growing kids who participate in sportregularly have increased nutritional needs. They needplenty of fluid both during and after sport to replacesweat loss. Their muscles are fuel-hungry so their mainmeal should be carbohydrate-rich.

A quarter or more of their energy intake can come from snacks. They should snack on nutritious, high-carbohydrate foods between meals. Kids can learn aboutgood eating and drinking habits for their sport in a waythat makes nutrition fun and rewarding. If they discoverthat eating well can help them win and enjoy their sportmore, they will become more likely to aim for good eatinghabits for the rest of their lives.

Energy food drinks like MILO are a great way to sourceextra energy, fluid and essential vitamins and minerals inyour normal diet.

MILO can also be added to muffins, yoghurt, homemade muesli bars and pancakes to make nutritious highenergy snacks for the whole family.

www.milo.co.nz

Delicious MILO banana smoothieserves 22 cups milk1 banana, roughly chopped2 tbsp natural yoghurt1/2 cup of MILO Ice cubesCombine all ingredients in blenderuntil thick and creamy. Pour intoserving glasses. If desired, sprinklewith MILO.

So what’s in a glass of MILO? Calcium – for healthy teeth & bones.

Vitamin A – for healthy skin & eyes.

Vitamin B1 – releases energy andimproves the functioning of thenervous system.

Vitamin C – for antioxidant function.

Essential minerals – to help kids growup strong and healthy.

Malt extract – for energy-producingcarbohydrates.

Eat for energy

4. Focus on high-carbohydratefoods and drinksCarbohydrate foods play a vital role as atraining fuel. The critical source ofenergy for exercising muscles is yourbody’s carbohydrate stores – a little fromblood glucose and a larger amount fromglycogen stored in your muscles. Thesestores can only provide for up to acouple of hours of continuous exercise,and must constantly be refilled from thecarbohydrate in your diet. Running low on carbohydrate causes fatigue –you have probably experienced howbad it feels to run out of fuel. The more you train, the greater your dailycarbohydrate needs are. Athletes whotrain every day can find it difficult toreplenish their muscle glycogen levels,day in day out, and may graduallydeplete body carbohydrate stores. This is often the cause of tiredness andineffective training.

Typical New Zealand eating habits donot provide adequate carbohydrate. Thefocus of a winning diet is to increase ourintake of these fuel foods. How much do you need? For general health benefitsand to provide energy for a light tomoderate training program, sportsdietitians recommend that carbohydratefoods should make up more than half our total energy intake. Athletes in heavy daily training may need to eathigher levels again or to achieve special carbohydrate intake targets. Formaximum daily glycogen storage anintake of 7-10g of carbohydrate per kg ofyour body weight is needed.This meansan intake of 400-700g of carbohydratefor a typical endurance athlete.

NUTRITIOUS CARBOHYDRATE-RICH FOODS

• Breads

• Breakfast cereals

• Pasta, rice, noodles and other grains

• Fruit in all its forms

• Starchy vegetables – potato and corn

• Legumes – lentils, beans,baked beans

• Cereal bars, breakfast bars and othermuesli bars

• Sweetened low-fat dairy foods e.g. flavoured yoghurt, and fruit smoothies

• Pancakes, scones and other foodsmade with flour

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STRATEGIES FOR ACHIEVING A HIGH-CARBOHYDRATE INTAKE

1. Identify high-carbohydrate foods – especially those that are good sourcesof other nutrients. These foods shouldbecome the number one priority in your meals and snacks.

2. Serve meals and snacks so thatcarbohydrate foods take up most of theroom on your plate. Sometimes it’s assimple as dishing up the carbohydratefoods first, leaving less room for theother parts of the meal. Otherwise, cookrecipes that make a carbohydrate food – like rice, pasta or potatoes – the main ingredient.

3. Remember that although othervegetables and salad are good sourcesof some vitamins, minerals and fibre, andare important in our diet, they don’tcontribute large amounts of carbohydrate.Therefore, check for other carbohydratefoods at your meals.

4. Note that sugar and sugary foodsalso provide carbohydrate and can beused to add extra fuel to a nutritiouscarbohydrate-rich meal or menu. Thereare some situations in which thesefoods are particularly handy, becausethey taste good and are compact andeasy to eat. A sports drink or cordial is a good way to top up fuel needs during a long training session. A sweet dessertcan be a light way to finish off a meal,rather than chewing your way throughextra high-fibre foods. Use sugar andsugary foods to top up fuel needs,especially when your energyrequirements are high.

5. If you need to reach special or veryhigh carbohydrate intake targets, it isuseful to talk to a sports dietitian. Theywill help you to identify good fuel foods,and plan an eating pattern that fits yourdaily timetable and stomach capacity.

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5. Be responsible with alcoholAlcohol has a strong link with sportthrough sponsorship. Although we haveno need to drink alcohol in a winningdiet, it can still be part of the healthylifestyle of an athlete. Whether youdrink at all is a personal decision.Unfortunately some sports people usealcohol badly, in terms of their healthand their performance.

There are many community healthmessages that remind us of theproblems associated with single orrepeated occasions of heavy drinking.One of the issues overlooked in somesports is the effect of alcohol onrecovery after exercise.

If you intend to enjoy a drink aftertraining or competition, make sure that you have already refuelled andrehydrated with high carbohydratefoods and drinks.

Alcoholic drinks are not a goodsource of carbohydrate, promoting lessefficient rehydration than other fluids.Put first things first and if you do drink, do it in moderation.

6. Balance food intake with energyneeds – spread food intake overthe dayNow that we know how foods fit intoa winning diet, we must arrange thewinning diet to fit our total nutritionalneeds and our daily timetable. Howmuch you need to eat depends on howmuch energy you expend and whetheryou wish to maintain your currentweight and body fat levels. Thesefactors will vary from athlete to athlete,and at times you may want to changethe balance to lose or gain weight. Inother words, eat enough to keep yourweight and body fat on target. Don’tworry if this seems to be different toother athletes.

We should also arrange our daily planof meals and snacks to keep pace withenergy. Skipping meals – particularlybreakfast – and overeating later on is atypical trap. This is not good for ‘get up and go’ or for weight control. Getinto a healthy eating rhythm that fits inwith your training times and other dailycommitments, such as work or school.

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A Winning Meal

Athletes and busy people need to make smart food choices toavoid missing out on valuable nutrients. Meals need to be basedaround a lean protein source, lower fat dairy foods, vegetablesand a carbohydrate source. Simple quick recipes for soups, pastadishes, risotto, stir-fry and some Asian meals are ideal. With alittle creativity and variety, meal times can be kept interesting.

Sports Dietitian Jeni Pearce says elite athletes are oftenencouraged to eat a lower fat diet as it allows for an increasedamount of carbohydrate foods to be consumed.

CARNATION Evaporated milk added to sauces increases theprotein and calcium levels while providing a creamy texturewithout the fat.

www.nestle.co.nz

Creamy bacon and mushroompasta serves 4

300g spaghetti4 lean bacon rashers, chopped2 garlic cloves, crushed250g button mushrooms, sliced1 tbsp cornflour375ml can CARNATION Light &Creamy Evaporated Milk2 spring onions, slicedfreshly ground pepper

Step 1: Cook pasta following thepacket directions.

Step 2: Heat a non-stick pan. Addbacon and garlic and cook, stirring for2 minutes. Add the mushrooms andcook, stirring for a further 2-3 mins.

Step 3: Place cornflour in a smallbowl and gradually add 1/4 cup of the evaporated milk, stirring until smooth.

Step 4: Add remaining evaporatedmilk to pan then gradually add thecornflour mixture, stirring constantly.Bring to the boil, stirring.

Step 5: Add spring onions andsimmer for one minute, stirring.Season with pepper before tossingthrough the drained pasta.

Top performanceEndurance athlete

Q: “I know I need to eat plenty ofcarbohydrate foods, but is there

anything else I can do to help my recoveryafter a training session?”

A: Eating enough carbohydrate toreplace fuel stores is important in daily recovery, but so is the timing offood intake. Recent research has shownthat eating soon after a heavy trainingsession helps to speed the recovery

process. A hungry muscle is looking for a quick fix of carbohydrate, andperhaps some protein, to begin refuelling and rebuilding. Refuelling only begins effectively when carbohydrateis consumed, so if the time betweenworkouts or competition sessions istight (for example, eight hours or less),it makes sense to make every momentcount. Of course, rehydrating is alsopart of the job of recovery.

Team coach

Q: “How can I make sure thatmy players go home and eat ahigh carbohydrate meal? Some of

the athletes can go home to home cookingwith their families, but many of our playersare young and single and living on theirown.What can they do?”

A:The move away from home can placea lot of pressure on a young athlete. Itcan be hard to get organised on thedomestic scene when you are used toMum looking after you. Many youngathletes lack nutrition knowledge andcooking skills, and this is not helped byarriving home tired from a late trainingsession to find the cupboard is bare. It isa critical time in a sporting career, andpoor nutrition can often be a downfall.A committed athlete and a wise teamwill identify problems early and findpractical ways to make good nutritionpart of the program.

STRATEGIES FOR QUICK ANDHEALTHY COOKING

1. Look for recipe books for quick andhealthy cooking, including special bookswritten for athletes. Eat to CompeteCookbook – Jeni Pearce 1999 (ReedPublishing), Quick Food for the Heart –Glenda Gouley 1999 (National HeartFoundation), Survival for the Fittest –Australian Institute of Sport 1999.

2. Make use of commercial foodproducts such as pasta sauces, frozenvegetable mixtures, pizza bases andquick-cook rice and pasta. There aremany nutritious and time-saving productsthat can be quickly constructed into a tasty meal.

3. Learn to batch cook and freezeleftovers for another occasion. Whenarriving home late, it is great to be ableto zap up a meal.

4. Organise for a sports dietitian to runcooking classes or supermarket visits, tohelp you and your team mates becomeorganised with shopping and cooking.

STRATEGIES FOR SPEEDY RECOVERY

1. Rehydrate quickly after a long workoutand remember that sports drink, cordialand fruit juice provide carbohydrate aswell as fluid.

2. If the next session is less than eighthours away, try to schedule a snack oryour next meal within 30-60 minutes offinishing the first workout.

3. Many athletes do not feel like eatingafter a heavy exercise session. In thissituation, drinks or a light snack can be an inviting option until the next mealis possible. An intake of 50-100g ofcarbohydrate will start the refuellingprocess (see the list of snacks or light meals that can provide thiscarbohydrate target).

4. Note that carbohydrate snacksproviding protein and other nutrientsmay promote speedy repair of anydamaged tissues.

5. If home is far away and there are no suitable food outlets at yourtraining or competition venue, beprepared and take your own supplies.

• 800-1000 mL sports drink

• 500 mL fruit juice or soft drink

• 250-350 mL fruit smoothie

• 250-350 mL liquid meal supplement

• 50g HEARDS Barley Sugar

• 1 round jam or honey sandwich(thick-sliced bread and a lot of jam or honey)

• 3 muesli bars or 2 cereal bars

• 3 medium-large pieces of fruit (e.g. apple, orange, banana)

• 2 cups breakfast cereal and skim milk

• 2 x 150g carton low-fat fruit yoghurt

• Cup of thick vegetable soup and largebread roll

• 2 cups fruit salad and 1/2 carton oflow-fat fruit yoghurt

• 1 large bread roll and banana filling

IDEAS FOR 50G SERVES OF CARBOHYDRATE

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Female endurance athleteQ:“Are there any special nutritionalneeds for females? I’ve heard iron

and calcium can be a problem.”

A: For many female athletes, thestruggle to keep body weight and bodyfat at a desirable level becomes thedominant issue of nutrition. In somecases it can take over your life andmake eating and sport – activities thatshould be pleasurable – full of miseryand frustration.

Part of this problem is in setting targetsthat are healthy, good for performanceAND achievable.This is understandable,since in our society females are rarelysatisfied with their shape and weight,no matter what it is. Even when loss of body fat is warranted, many femaleathletes are tempted to follow quickweight-loss schemes and fad diets –risking frustration and failure to achievelong term weight control, as well as

the risk of nutritional deficiencies.Yourmenstrual cycle is often a casualty ofinappropriate weight-loss and otherpoor nutrition practices. Whatever thecause, absent or irregular periods should always be discussed with a sportsphysician.Hormone balance is importantfor the health of your bones – andstrong bones are not only important foryour sporting career, but also to reducethe risk of osteoporosis later in life.

It is important to set yourself ahealthy weight and body fat level, and ahappy attitude about your body. It isoften useful to get some expert helpwith this. Even if it seems that maleathletes have an easier time with theirbody fat levels, be pleased with all thebenefits of your winning diet.

Iron and calcium are importantnutrients for all athletes, but are often in short supply in the diets of femaleathletes. The best calcium sources aredairy products, with low-fat andreduced-fat types playing a major role ina winning diet. We should all include at least three serves in our daily foodintake. Calcium is important for stronghealthy bones, especially during teenageyears when peak bone mass is being laiddown. A regular menstrual cycle is alsoimportant for this process.

Iron is important for good oxygen-carrying-capacity in your blood andmuscles, and iron deficiency may causefatigue and loss of performance inheavily training athletes. Many athletesfind it difficult to meet the iron needsof heavy training. Female athletes haveeven greater requirements to cover theiron losses due to menstruation.

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STRATEGIES TO EAT IRON & CALCIUM IN A WINNING DIET

1. Include red meat and other iron-rich foods(shellfish, liver) in your meals at least three times per week. These can be added to high-carbohydrate dishes such as meat sauceon a pasta dish, roast lamb in a sandwich orkebabs with rice.

2. Enhance the absorption of the iron found fromplant sources (whole grains, breakfast cereals,legumes, leafy green vegetables etc.) by addingmeat or a vitamin C food at the same meal. Forexample, drink a glass of orange juice with yourbreakfast cereal, or add a little meat to beans to make chilli con carne.

3. Don’t self diagnose iron deficiency simplybecause you are tired. Only take iron supplementson the advice of a sports dietitian or doctor. Theymay be useful in the supervised treatment andprevention of iron deficiency but they are not asubstitute for a better diet.

4. Eat at least three serves of dairy foods a day,where one serve is equal to a glass of milk, acarton of yoghurt or a slice of cheese. Low-fat andreduced-fat types are available. Dairy products canbe added to a high-carbohydrate meal (e.g. milk onbreakfast cereal, cheese in a sandwich, flavouredyoghurt added to fruit salad).

5. Note that calcium-enriched brands of soy milkare a suitable substitute for milk. Fish eaten withbones (e.g. tinned salmon or sardines) are also a useful calcium source.

6. Increase your calcium serves to 4-5 per day if you are growing, having a baby or breast-feeding. Note that female athletes who do nothave regular menstrual cycles also require extracalcium and should seek expert advice from asports physician.

7. See a sports dietitian if you are a vegetarian, orunable to eat dairy products and red meat inthese recommended amounts. With assistanceyou may find creative ways to adapt your eatingpatterns to meet iron and calcium needs, or touse mineral supplements correctly.

STRATEGIES FOR ORDERINGHEALTHY TAKEAWAYS

1. Find a style based on bread(e.g. hamburger, focaccia, Mexicanfajitas), pizza base, rice (curry orChinese), potato (stuffed bakedpotato), sushi or pasta.

2. Avoid foods that are battered, fried(especially deep-fried), or in pastry.

3. Avoid fatty meats and largeamounts of cheese. Have one or theother instead of doubling up.

4. Use salads, fruit or vegetables toadd bulk to the meal. For example,have salad with your burger, insteadof ‘the lot’ or ‘fries’. Have a seafood,vegetarian or chicken/vegetable,ham/pineapple/vegetable topping onpizza instead of ‘meat-lovers special’or ‘supreme with extra cheese’.

5. Be wary of added fats anddressings. Flavour with tomato sauce,salsa, light dressings or mustardrather than cream, sour cream andmayonnaise.

Football playerQ: “What about takeaways?They come in handy after a late

night at the club.”

A: Most takeaway foods are not a goodbasis for everyday eating since they tend to be high in fat and inadequate in carbohydrate and fibre – as well asexpensive. However, if you are eating on the run, takeaways can be useful,and with a little thought you should be able to order a lower-fat highcarbohydrate choice.

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A Winning Diet Eating PlanSports Dietitian Jeni Pearce says eating a wide

variety of foods is an important part of any eating

plan. Here is a suggested meal plan that is aimed at

supplying a variety of foods essential to an active

lifestyle. Make sure that your diet includes plenty of

fruit, vegetables, lean meat, lower fat dairy foods,

whole grains and seafood for a healthy supply of

essential vitamins, minerals and fibre.

Before exercising, ensure you are well hydrated

and have eaten a lower-fat carbohydrate rich diet.

breakfastUse lower fat milk wherepossible for drinks andcereal. Drink plenty of water.

lunchServe all meals with freshfruit. Drink plenty of wateror juice.

dinnerServe all meals with a drink,either water or juice.

Cereal with fruit and milkand fruit juice

Porridge with milk, fresh orcanned fruit and milk MILO

Fruit toast, or fruit muffin,yoghurt and juice

Crumpet, fruit salad andNESCAFÉ decaf latte or milk

(latté)

Muffin splits, poached orboiled egg and fresh fruit

Wholemeal toast and MILOsmoothie with yoghurt and banana

Bread rolls with ham andsalad filling

Vegetable soup with noodles added

Muffin split with scrambled eggs

Pita pocket or chicken wrap with hummus andsalad filling

MAGGI 2 minute noodleswith tuna and vegetablessuch as peas, corn, broccoli,capsicum, mushrooms

Baked potato filled withbaked beans, grated cheeseand spring onions

MAGGI Chinese Beef Stir Fry withnoodles and beans

Trim pork with satay sauce, rice,courgettes and corn

Grilled fish with MAGGI Garlic andParsley Potato Mash, steamed greenvegetables and grilled tomatoes

Spaghetti Bolognaise using lean minced beef and green salad

Couscous with grilled Mediterraneanvegetables and feta cheese, with roast pumpkin

MAGGI Apricot Chicken with rice and broccoli

Note: additional vegetables can be added to meals

STRATEGIES FOR LOSING BODY FAT

1. Remember that losing body fat is a long-term goal – a consistent loss of half a kilogram per week is a goodtarget for most athletes. This can beachieved with a small reduction inenergy intake each day.

2. Keep a food record for a week toface the truth about what really goesinto your mouth. Look for improvementsthat you can make in the long term to address the quantity and type of food you eat.

3. Target times that you eat too muchfood – for example, overeating becauseyou have let yourself get too hungry, orwhen you eat what everybody else iseating. Eat what you need instead ofwhat is there.

4. Pay special attention to low-fateating strategies.

5. Be aware of the times that you eatbecause you are bored or upset.

6. See a sports dietitian to help youplan a suitable eating programme.

Netball playerQ: “How do I lose body fat,especially if I have gained weight

during a break from training?”

A: Although athletes talk about beingoverweight, it is excess body fat that slows you down. Skinfoldmeasurements (the ‘pinch test’) areoften used to assess body fat levels.You should work with your coach toidentify a weight and body fat level thatcorrespond with good health and goodperformance. At some time during their career, most athletes need to losebody fat to reach their ‘ideal’ level.This should be achieved by changingenergy balance, so that daily energyexpenditure exceeds daily energyintake. This may require changes toboth food intake and training.

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SwimmerQ: “How do I put on weight? DoI need to eat protein to get bigger?”

A: Improved strength of muscle bulk isprincipally a result of doing the righttraining. Of course, “filling out” canalso be a process of gradually maturingin age and training. You may need towork with your coach to set body sizeand strength goals and to decide on asuitable resistance training program.There is no magic food or proteinpowder that provides a short cut toresults, or a replacement for the righttraining. Extra protein is not the chiefnutritional need for muscle gain.Instead, extra energy intake should beyour goal. Extra quantities of a winningdiet will provide additional carbohydrateto fuel your training, and plenty ofprotein and other nutrients to build theresult. Some athletes in heavy trainingmay have to work on the sameprinciples to stop unwanted weight loss.

Although it might sound like heaven,eating more food can be a hard task for those with very high energyrequirements. Finding the time and the right foods to eat can be a problemfor athletes with hectic timetables.Sometimes the size of meals canoutweigh comfortable eating capacity.

STRATEGIES FOR ACHIEVING AHIGHER ENERGY INTAKE

1. Increase the number of times thatyou eat rather than the size of yourmeals. Plan to eat 5-6 small meals andsnacks a day.

2. Find high carbohydrate snacks thatcan travel with you throughout yourbusy day. Portable fuel foods includecereal and breakfast bars, fruit,cartons of yoghurt and sandwichesand flavoured milk or liquid meals intetra packs.

3. Don’t overdo the high-fibre choices of food. Replace some of yourwholemeal breads and cereals withwhite versions so you don’t fill up easily.

4. Add sugar and sugary foods tomeals. Jams, honey and syrups can beadded to nutrient-rich foods to boostthe total carbohydrate content. Don’tfeel you always need to buy the ‘noadded sugar’ version of foods such ascanned fruit, yoghurts and fruit juice.

5. Enjoy action-packed drinks forcompact carbohydrates. Fruit juices,sports drinks, soft drinks and cordialsall add extra fuel to the fluid. Fruitsmoothies and liquid meal supplementsare packed with fuel and othernutrients. Get handy with the blender to mix up milk, fruit, icecream oryoghurt, and skim milk powder orpowdered liquid meals! Commercialliquid meals are especially easy if youneed a quick and fuel-rich snack.

21

SwimmerQ: “Do I need to take supplements?There seem so many to choose from

and they all promise great results!”

A: The sports world is filled withadvertisements and stories aboutsupplements, all claiming to improvespeed, strength, leanness and endurance.The range is never-ending and thepromises are tempting.

However, there are no short cuts tothe top. Many of these supplementshave either not been tested, or have notlived up to their claims when tests havebeen conducted.

It is also possible that the benefits seenby some athletes come from the powerof positive thinking. Seeing a changebecause you believe in something isknown as a “placebo effect”.

While it is possible that futureresearch will prove the benefits of newsupplements, do not lose sight of thefactors that can really improve yourperformance: a winning diet, goodtraining, the right equipment and awinning attitude.

Of course, there are somesupplements that can be part of awinning diet. Supplements such assports drinks, sports bars and liquidmeal supplements can be very useful in meeting important nutritional needsin sport. These supplements are a tailor-made and practical way to providenutrition at special times - particularlyduring and after exercise. However,the benefits come not from thesupplement itself, but from knowinghow to use the supplement as part of your nutrition plan.

Creatine is the hottest newsupplement on the market, and unlikemany of the products that hit theheadlines each month, it has undergonethe scrutiny of scientific research.Sports scientists have found thatcreatine supplementation can increasemuscle stores of this fuel source, andenhance recovery between highintensity workouts with short restintervals. Although further research isneeded to determine benefits to theperformance of specific types of sports,and to confirm the lack of long-termside effects, creatine may be a useful aidfor some athletes in particular activities.

A sports dietitian can help you withfurther expert advice about creatineand other supplements.

22

Healthy treats

Many active sports people like to indulge in the occasional sweet

treat without going overboard on fat.

Baking is an ideal way to satisfy the desire for treat foods.

Make some Lite Apple Bran Muffins, add marshmallows to hot

MILO drinks, grate chocolate into banana cake recipes, and look

for recipes that include lots of dried fruit such as fruitcake or

slices. Confectionery bars or sweets can give a fast energy boost.

Remember a treat is eaten once in a while, and it ceases to

be a treat if eaten everyday!

www.nestle.co.nz

Light apple bran muffinsMakes 12 muffins

2 cups baking bran1 cup plain flour2 tsp baking powder1 tsp baking soda1 tsp cinnamon1 tsp mixed spice3/4 cup HIGHLANDER LITESweetened Condensed Milk1/2 cup warm water1 egg beaten2 tbsp golden syrup3 apples, grated1/2 cup sultanas

Step 1: Preheat oven to 200ºC.Lightly grease muffin pans.

Step 2: Place bran in a bowl,Sift in flour, baking powder,baking soda, cinnamon andspice; stir to combine. Make awell in the centre of dryingredients.

Step 3: Combine condensedmilk, water, egg and goldensyrup in a bowl.

Step 4: Pour liquid mixture intowell and add apple andsultanas. Stir until dryingredients are justdampened.

Step 5: Three-quarters fill eachmuffin pan with mixture. Bakein preheated oven for 15-20minutes or until muffins aregolden brown.

EATING TO WIN

Competition day calls for specialpreparation to see you ready andconfident to put yourself on the line.Now is the time to eat to win. Someathletes discuss the nutritionchallenges in their events.

Tennis player“Matches can turn into a realendurance event. Many times

I’ve played matches that stretched intofour or five hour contests. I need to makesure that my muscles have got fuel tokeep me running right to the end –whether it’s one hour or five”.

“It’s hard to keep hydrated during amatch. I sweat a lot when I play,particularly when it’s hot. Sometimes it’s a furnace out on the court. I’ve heard that temperatures on centre court can getclose to 50 degrees. How important is itto drink during a game?”

Basketball player“Recovery is the name of thegame in tournaments and roadtrips. On weekend trips we

can play two or three games. At atournament we may have to play everyday for a week or 10 days. How can Ieat to maintain performance, day in,day out?”

Distance runner“Even when I load up before my event, I will need more

carbohydrate fuel to race well.Therefore

I need to consume a sports drink duringmy race. Extra carbohydrate will keepmy muscles working and keep me feelinggood. Running out of fuel in enduranceevents interferes with work output, andmy ability to think clearly.”

Distance walker“A 50 km walk is a 4-5 hourevent. I need to take special

steps to load up my muscle fuel storesbefore I race. Hitting the wall byrunning out of fuel is no fun, so I takecare to prepare well before I race.”

Rugby coach“To win the competition youhave to be able to bounce back

after one hard game and be at full-strength for the next. The draw nolonger guarantees seven days forrecovery, and I expect the team to trainduring the week. Good recovery is oneof the most important factors in asuccessful team, so I want my players eat to recover.

“Matches are a real endurance event for many players. We’ve donemeasurements on some of our runningplayers - and they can clock up to 10kms per match - much of it at highintensity. I need to know that myplayers have prepared properly beforeeach match, making sure that theirmuscles have got enough fuel to keep them running until the finalsiren. Games can be won or lost in thelast minutes.”

Competition nutrition

24

STRATEGIES

Competition nutrition strategies willvary according to the needs of your sport and the practicalconsiderations of your competitiontimetable and rules. However, thefollowing guidelines should help you gain that winning edge.

1. Fuel up for your eventFuelling up body carbohydrate stores isa key part of competition preparation.Some athletes think that this activityinvolves great gluttony over the days ornight before a competition, ofteninvolving foods of low nutritionalvalue. This type of preparation can leave the athlete feeling full anduncomfortable. In addition, if high-fatfoods have been eaten instead of truehigh-carbohydrate foods, then musclefuel stores may not fully benefit.

You should already be an expert athigh-carbohydrate eating, since this isthe basis of a winning training diet.You might like to further increase high-carbohydrate foods in the meals leadingup to competition, but stick to theeating patterns that you know and trust.Twenty-four hours of tapered trainingor rest, together with high-carbohydrateeating will ensure well-stocked musclefuel stores suitable for most events.

Carbohydrate loading is a morespecialised version of fuelling up forcompetition. This strategy is used byendurance and ultra-endurance athleteswho compete in events lasting two

hours or longer.Although it has enjoyeda lot of hype and mystery, in simpleterms, carbohydrate loading is just anextended period of fuelling up. Byextending to three days of an exercisetaper and high carbohydrate eatingbefore an event, muscle glycogen levelsare lifted above their normal stores.Thisextra fuel won’t make the athlete gofaster, but will prolong the time thatthey can maintain their optimal racepace. Not all athletes can manage theingredients of relative rest and a highcarbohydrate intake, and may need helpfrom a sports dietitian to plan a menu. Itmakes sense to use low bulk andcompact carbohydrate foods and drinksto meet fuel intake goals comfortably.

In the past some marathon runnersused to include a ‘depletion phase’before loading to enhance their muscleglycogen gains. This is not considerednecessary by modern sports scientists. Infact, trying to complete the last week oftraining while depleted can make youfeel weak and psyched out. If your eventwill benefit from extra glycogen stores,stick to the three day fuelling program.

25

2. Eat a high-carbohydrate pre-event mealThe pre-event meal provides a finalopportunity to top-up fuel and fluidlevels. This may be important if you’restill in recovery mode from your last event or workout. Mostimportantly, your last meal should keepyou feeling comfortable throughout thecompetition. It can often be difficult to eat anything if pre-event nerves leaveyou with butterflies in the stomach.

A high-carbohydrate, low-fat meal orsnack is the perfect choice for a pre-event meal. Depending on the time ofday, you might like to adapt one of themeals that is part of your everydaywinning diet. It is best to eat biggermeals three to four hours before youcompete, although a light snack canusually be eaten one to two hours beforeyour warm-up.Liquid meal supplementsare better tolerated than a solid meal,particularly if you are feeling nervous.

Each athlete has their own routine,based on their individual needs and likes,and fine tuned through experience.Experiment in training to find a planthat works for you.

3. Eat and drink to recover quicklyafter eventsMost competition schedules call forrapid recovery between events.Refuelling and rehydrating shouldbecome ‘the norm’ in your post-competition activities. Don’t wasteimportant time straight after the eventwhen your body is most receptive tofluid, carbohydrate and other recoverynutrients.You may have to juggle eatingand drinking with other commitments.

Sports drinks will help with speedyrecovery and you may have developedsome favourite recovery snacks amongyour training tactics. Competitionvenues may not always provide accessto suitable foods and drinks.Sometimes you may be glad that youbrought your own supplies. Goodplanning will see you bouncing back toface a new opponent.

EXAMPLES OF HIGHCARBOHYDRATE, LOW-FAT PRE-EVENT MEALS

• Breakfast cereal + low-fat milk +fresh/canned fruit

• Muffins or crumpets + jam/honey

• Pancakes + syrup

• Toast + baked beans (note this is a high-fibre choice) or tinned spaghetti

• Creamed rice (made with low-fat milk)

• Rolls or sandwiches with banana filling

• Fruit salad + low-fat fruit yoghurt

• Pasta with tomato or low-fat sauce

• Baked potatoes with low-fat filling

• Sports bars or cereal bars &sports drink

• Fruit smoothie (low-fat milk + fruit+ low-fat yoghurt/icecream)

• Liquid meal supplement

26

We are all told about the importance of preparation for sport.But how many of us know the importance of recovery afterworking out or playing a sport?

Recovery is absolutely critical in helping your body look after andrepair your muscles, enabling you to continue to perform at yourpeak in the future. Rest, massage, hydrotherapy, rehydration andrecovery snacks are all ways to help your tired body recover.

Choosing the right food products and eating a balanced dietcan enhance overall well-being and improve your performance.

This is why many athletes and active people rely on POWERBARenergy products as part of their routine. POWERBAR productshave been developed by athletes and scientists as a convenientand delicious source of energy and nutrition to help active peopleperform at their best.

Athletes in training, growing children, teens, and all active peopleshould be focused on eating a variety of foods that provide theessential nutrients to keep their bodies well-nourished and to enhancemuscle glycogen stores, the primary source of physical energy.

For more information on sports nutrition, visit

www.powerbar.com.au

Peak PerformanceWhat is POWERBAR?

POWERBAR products are packed

with nutrients needed by the

body before, during and after

activity. Designed to deliver

energy for superior performance,

the POWERBAR range includes

bars and gels. POWERBAR is a

compact and portable source of

carbohydrate and protein.

POWERBAR Gel

Provides immediate

energy or fast

fuel during

sport or intense

exercise and

contains essential amino acids

to help maintain and preserve

muscle tissue.

POWERBAR Performance

The original energy bar

is designed to be

eaten before

exercise

or during a race.

POWERBAR Protein Plus

Designed to be

enjoyed after exercise or a race

to speed up muscle recovery. It

contains a carefully balanced

combination of protein and

carbohydrates and assists with

repairing and rebuilding muscle

tissue that gets damaged

through intense activity.

Nutrition for

STRATEGIES FOR IMPROVEDHYDRATION DURING COMPETITION1. Be aware of likely fluid losses bymonitoring fluid balance in trainingsessions. Practise drinking in training soyou know what feels comfortable andcan optimise your fluid replacement.

2. Look at the opportunities that yourevent provides for fluid intake. Look forformal breaks such as quarter and half-time breaks, or substitutions. Make surefluids are on hand during these times.

3. Some sports also allow players todrink during the match play, at informalbreaks such as rule infringements orgame stoppages. If trainers are unableto take fluids to players, educate theplayer to come to the boundary for aquick drink. This is especially importantin hot conditions.

4. Provide athletes with their own drinkbottles so they can be aware andresponsible for their own fluid intake.Never share drink bottles.

5. Be sympathetic in marathons,triathlons, cycle races and othercontinuous events, that athletes mustdrink literally “on the run”. This maylead to gastric discomfort, and athletesmust also count the time taken to graband consume their fluid supplies.However, remember that the time lostcan be made up by better performanceresulting from better hydration. Cleverdrinking devices can also help theathlete to drink without dropping theirpace. Practise this in training.

6. Water is a good fluid for most sports.However in sports of greater than onehour in duration, there may be benefitsfrom adding carbohydrate to the mix. (see page 29) In any case, a sweet-tasting drink is likely to be consumed ingreater quantities than plain water.Encourage fluid intake during exerciseby making drinks cool and palatable.

4. Avoid dehydration with a fluidintake planUnless sweat losses are replaced duringexercise, an athlete will becomedehydrated. Most of us know thatsevere levels of dehydration have adramatic effect on exercise performance.But even small fluid losses reduceperformance and increase your feelingof effort.

Of course the effects at lower levelsof dehydration are more subtle – youmay not notice it slowly eating away at your performance. However,well before the effects seem obvious,your work output has dropped andyour skills and concentration havedeteriorated. A good fluid intake is acrucial part of your competitionstrategy, and you will be pleased thatyou practised this in training. In anideal world an athlete would drinkenough fluid to cover all sweat lossesduring their event. However in thereal world of sport this is not usuallypractical or possible. A realistic goal isto use all opportunities to drink whatis practical and comfortable in yoursport. At best, most athletes onlyreplace 50 percent of their fluid lossesduring the event so there is plenty ofroom for improvement.

A special issue to note is that one sideeffect of dehydration is an increasedrisk of gastric upsets. Some athleteswho feel sick or uncomfortable afterstopping for a fluid break, often blamethe drink for their problems. The realproblem, however, is dehydration –caused by not drinking sooner.

28

5. Try eating carbohydrate duringyour event You may have experienced the feelingof “running out of legs” or “runninglow on fuel” during your competition.This is typical in prolonged events thatrequire athletes to exercise at highintensities for many hours. You mightknow the feeling as “hitting the wall”or “bonking”.You can also run out offuel in shorter events or games that arepart of a busy competition schedulesuch as road trips and tournaments.

When workouts or events are closetogether it can be hard to fully refuelin between.You can provide extra fuelby consuming carbohydrate duringthe event. This strategy has beenshown to benefit performance inevents lasting longer than 90 minutes,but recent research has shown thatenhancements might also occur inevents of as little as one hour duration.You should experiment to see ifcarbohydrate intake works for yoursport and for you.

Some athletes eat food during theirevent to provide extra carbohydrate fuel.Fruit, sports bars and confectioneryitems are popular choices. However,one disadvantage of solid foods is that they may cause stomachdiscomfort, particularly during highintensity exercise.

Sports drinks provide an alternativeand more practical way to refuelduring exercise.The special formula offluid, carbohydrate and electrolytes hasbeen developed to taste good toexercising people, promoting anincrease in total fluid intake as its firstadvantage. The formula also provides

efficient delivery of carbohydrate whilerehydrating the athlete.

Some people think that sports drinksare only useful to elite athletes. Sincethey are more expensive than plainwater, it is important to consider if theyprovide value for money. The answerconcerns nutritional needs rather thansporting talent. If you are involved in asport in which you are sweating anddepleting fuel stores, then a sports drinkprovides a simple answer to meet yourspecial needs. Good use of a sportsdrink will improve your endurance and performance.This represents value,whether the outcome is a gold medal,a personal best, or simply yourenjoyment of an exercise session.Nevertheless, if expense is a problem,then a dilute cordial mix can provide acheaper option.

29

SPECIAL ISSUES

Basketball playerQ: “I finish many of my gameslate at night. Should I eat then?

Isn’t it bad to go to bed with a full stomach?Even when I finish a game or practice in theearly evening, I don’t feel like taking thetime to prepare and cook a meal. I just wantto eat quickly and get to bed.”

A: Many sedentary people eat most oftheir day’s intake at the end of the day,when they are most inactive.These arethe people who should try to reducetheir night-time snacking. However, foran athlete who has just finished a gameor training late in the evening, eating isan important part of the recoveryprocess. It is hard to find the time andenergy to cook a meal when you arrivehome late. If you are living in a familysituation, you may be lucky to haveyour meals cooked for you. Hopefullyall family members are enjoying highcarbohydrate eating and you can simplyheat up your meal when you get home.If you are looking after your ownmeals, then it is a great idea to cookahead. There may be time before yourgame to prepare a meal, or you can save

some leftovers from a previousoccasion. When games are really late,you may be able to eat a hot meal asyour pre-game meal, and eat a lightersnack after the game. Portable snacksmay be taken to the game and eatenimmediately afterwards, or on the triphome. An action-packed drink or abowl of cereal are other high-carbohydrate snacks that can be quicklyprepared when you get home.

Q: “Our season is filled with road trips in which we play two or three games over aweekend. How can I recover well for thisschedule while I am away from the comfortsof home?”

A: Travelling can become a way of lifefor the elite athlete.Teams may provideplayers with a daily allowance to lookafter their own food requirements, orbetter still the team manager mayorganise a schedule of meals andsnacks to suit nutritional requirementsand the timetable.

Team eating can be a great way oflooking after team spirit as well as food needs. Most restaurants or hotelscan supply a suitable high-carbohydratemenu - especially if you organise thisahead of time. It is a good idea toarrange buffet-style service - since this isa quicker way to provide food to a largegroup and allows each athlete to chooseexactly what they want. But take carewhen you are eating in groups or in “allyou can eat” situations. It can be easy tolose the plot and overeat treats or totalmeal size. Don’t worry about whatother people are eating. Eat just whatyou need.There will be plenty of timefor celebrating afterwards.

30

Fast flavour

Meal preparation cuts into valuable recreation, work, training or

study time. Meals need to be quick and easy to prepare.

With a packet of MAGGI Recipe Mix you can create a meal in

minutes. Stir-fry cooking, like this Sweet Chilli Chicken recipe is

not only quick, it is versatile as well. Just by changing the

vegetables or the meat, you can create a different meal each

time. Better still, it is nutritious. To create a winning meal choose

from lean cuts of meat, plenty of vegetables, and boost the

carbohydrate with noodles, rice, pasta or potatoes.

You’ll find a big selection of recipe mixes, including Vegetable

Sensations in the MAGGI range, which will ensure you are never

short of a tasty, fast & nutritious meal idea.

www.maggi.co.nz

Sweet chilli chickenServes 4

1 pkt MAGGI Sweet ChilliChicken Mix

1/2 cup (125mL) water

2 tsp oil

400g skinless chicken breast fillet, thinly sliced

1 carrot, cut into strips

1 red capsicum, cut into strips

3 spring onions, cut into 1 cm pieces

Step 1: Combine recipe mixand water. Set aside.

Step 2: Heat oil in a large pan;add chicken and brown. Addcarrot and capsicum; stir fry 2 minutes.

Step 3: Add sauce mixture andspring onions. Bring to theboil, then simmer 30 seconds or until chicken is cooked. Stir constantly.

TriathleteQ: I have a short triathlon(300m/8km/2km) on the weekendat 4pm.What should I eat for lunch

on the day and when should I eat it?

A: Start the day with a breakfast whichprovides carbohydrate. Cereal, toast,fruit and a drink is a suitable option.Follow this up with lunch at about12pm. You might like to have a mealalong the lines of sandwiches with leanmeat and salad, or toasted sandwich plusa milkshake, or pasta with tomato sauceor spaghetti on toast. At about 2pm,have a light snack such as a cereal bar,banana or honey sandwich to top upyour carbohydrate levels and preventyou feeling hungry. Remember to havefluid (water, sports drink, cordial, juice)with these meals and snacks.

CyclistQ: What are some good foods totake on long training rides?

A: On long training rides, youneed foods that provide carbohydrate,are easy to eat and travel well.Suitable options include bananas, plainsandwiches (e.g. honey, jam, Vegemite),cereal bars, sports bars (e.g.POWERBAR), fruit bars, dried fruit,jelly lollies and sports gels (e.g.POWERBAR GELS).Also remember tocarry plenty of fluid.A sports drink is thebest option but water, diluted soft drinksand cordial may also be used.

CyclistQ: I am an elite cyclist. Lastweekend I suffered cramps and hadto pull out. What causes cramps

and how can it be prevented and treated?

A: The exact cause of cramps is still a puzzle to sports scientists. The most likely causes are dehydration,overexertion or a poor blood supply to the muscle. Some people believe that abnormal blood levels ofpotassium, magnesium or calcium maycause cramps but current researchsuggests that this is unlikely.

The following tips may help toprevent cramps:• Drink plenty of fluid while exercising.Begin each session hydrated by drinkingwith meals and snacks leading up to the session. Have a large drink (300-600mL) immediately prior to commencingexercise. This primes the stomach andimproves stomach emptying duringexercise. Begin drinking early duringexercise and drink regularly (every 10-20 minutes). Sports drinks are the bestoption.

• Stretch before and after exercise.

• Wear comfortable, loose clothing andoptimise your biomechanics.

• Acclimatise to hot weather to helpminimise dehydration.

32

Special Issues

33

For more informationIt can be a great idea to see a sports dietitian for individual advice andinformation. Check your yellow pages or contact Sports Science NewZealand, (04 916 2445, or web site below) or Millennium Institute of Sport& Health (09 477 2000 or www.institutesporthealth.org.nz).

RECOMMENDED RESOURCES

Books and websites• Eat to Compete

J. Pearce 1999 (Reed Publishing)

• The Complete Guide to Food for Sports PerformanceL. Burke 1995 (Allen & Unwin)

• Jeni Pearce & Associates www.healthydiet.co.nz

• New Zealand Dietetic Association www.dietitians.org.nz

• Sports Science New Zealand www.sportscience.org.nz

• Australian Institute of Sport www.ais.org.au/nutrition

• Eat to Compete CookbookJ Pearce 2000 (Reed Publishing),

• Quick Food for the HeartG Gouley 1999(National Heart Foundation)

• Survival for the FittestL Burke et al. 1999 (Australian Institute of Sport)

• Survival from the FittestL Burke et al. 2001 (Australian Institute of Sport)

• www.nestle.co.nz

• www.nzbeeflamb.co.nzSports images (excluding those in advertorials) are supplied by the Australian Sports Commission, Australian Institute of Sport, Department of Sports Nutritionand featured athletes. Sports image on page 29, courtesy of Randy Stenglein.

To order further copies of A Winning Diet, contact Nestlé New Zealand Limited on 0800 830 840 or www.nestle.co.nz

The Millennium Institute of Sport &Health, is New Zealand’s first true multi-sport high performance sports Institute and is a centre of excellence in communityhealth, recreation and fitness.

The Millennium Institute of Sport& Health provides...A pathway for people to reach theirpotential from the grass-roots participantthrough to the high performance sportsachiever.

A commitment to coaching at alllevels from community level throughschools, to club, regional, national andthe highest of international levels. Goodcoaching has to be the cornerstone ofany sports programme and the Instituteis making a strong commitment tocoaching across all levels.

Tomorrow’s sports solutions – theInstitute is developing solutions withlocal, regional, and national sportsgroups to achieve improved coaching,management funding and marketingservices.

Development and deliver of nationalfitness, personal health and exerciseprogrammes.

World Class Training DestinationBased at Soveriegn Sports Supercentreon Aucklands Northshore, the Instituteprovides New Zealand’s most completesport training and environment.

Featuring state-of-the-art highperformance training facilities,comprehensive sport science, sportsmedicine and rehabilitation services,the Institute offers New Zealand’s elitesportspeople access to opportunitiesnever before available to them on onesite. As part of the NZ Academy ofSport and as such providing services toNZ’s ‘carded’ athletes, this completetraining and support destination isfocussed on producing sporting successat the highest of world levels.

The training facilities include:- 50m Olympic pool- Cardio and strength training- Indoor and outdoor athletics tracks- Sports specific areas

These are further complemented by:- Function and conference areas- Café Nescafé- Finish Line bar and bistro

Millennium Institute

34

The on-site 30 Room accommodationLodge provides a world class trainingcamp environment for any group orteam from school age through tonational and international teams.Recent guests range from corporategroups to the All Blacks.

Improving the Personal Health andWell Being of all New Zealanders

The Millennium Institute of Sport &Health is committed to improving thepersonal health and well being of allNew Zealanders. Consequently, nationaland regional health, fitness and sportsinitiatives are under development.

These initiatives, beginning their roll-out in 2002, are a mix of fun, educationand skills learning, with lifestyle andhealth messages being an integral part ofeach programme's resources.

Sports Medicine and Health ServicesAlso at the Institute is the HealthZoneheaded by Dr John Mayhew (MedicalDirector for the NZRFU and MedicalAdviser for the “All Blacks” and DavidAbercrombie (physiotherapist for TeamNew Zealand and former physiotherapistfor the All Blacks).

Jeni Pearce (one of New Zealand'sleading sports dietitians and nutritionists)fronts the nutrition team and leading GPDr Lynne Coleman provides a completecommunity GP service complementedby an on-site pharmacy.

The Institute looks forward tomeeting the future challenges for healthand sporting excellence, and helpingyou to ‘be the best you can be’.Contact DetailsFor further information contact:Millennium Institute of Sport & HealthSoveriegn Sports Supercentre17 Antares PlaceNorth Shore CityPO Box 302 145North Harbour 1330www.instituteofsporthealth.org.nzTelephoneGeneral Enquiries +64 9 477 2000Lodge and Conference Bookings0800 11 11 25

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Foundation Sponsor of the Millennium Institute of Sport & Health

Nestlé, helping to provide good food for good living and proud to bring you A Winning Diet

For further information or to order additional copies of A Winning Diet contact:Nestlé Consumer Services on 0800 830 840

www.nestle.co.nz

Nestlé New Zealand Limited ISBN 0-473-08674-3 Printed 2002