Fruit and vegetables
As part of a balanced diet you should include a hefty portion of fruits and veggies in every meal and snack. Here are some tips to help you boost your intake of F & V:
- Whip together a fruit smoothie for breakfast: orange juice, banana, frozen berries. Smoothie Ideas
- To your egg omelet, add diced peppers, tomato, and mushrooms.
- Add blueberries or sliced banana to pancakes.
- No fresh fruit for your cereal? Use canned peaches, raisins, chopped dates, or frozen berries.
- Add shredded carrots to casseroles, chili, lasagna, meatloaf, or soup.
- Put leftover dinner veggies into your lunchtime salad or soup.
Keep within easy to reach grab-and-go snacks, such as small boxes of raisins, trail mix with dried fruit, baby carrots, 100% fruit juice.
It is essential to keep yourself hydrated at all time especially when excersising.
During exercise: drink every 15-20 min
Post-exercise: replace 150% of your sweat loss
Tips to increase your water intake:
Keep a water bottle with you at all times
Set a timer (by using an app or water bottle with time markings)
Use a smartphone app to track your daily intake
How to calculate sweat rate
Make sure everything is expressed in kg or litres.
Urine loss, if not measured, may be estimated at 0.3L
Carbohydrate-rich recovery snacks (50g CHO portions)
o 65g (1-1.5 cups) ‘Muesli’ flake breakfast cereal
o 100 g (4 slices white or 3 thick wholegrain) bread
o 5 Biscuits Wheat biscuit cereal (e.g. Weet Bix)
o 6 thick or 10 thin rice cakes o 1 cup rice boiled
o 3-4 Medium fruit (orange, apple etc.)
o 2 Medium bananas o 600 ml Fruit juice – unsweetened
o 700 ml Sports drink
o 1-1.5 Sports bar
Foods providing approximately 10g of protein.
o 40g of cooked lean beef/pork/lamb
o 40g skinless cooked chicken
o 40g of canned tuna/salmon or cooked fish
o 300 ml of milk
o 300ml flavoured milk
o 200g tub of yoghurt
o 1.5 slices (30g) of cheese
o 2 eggs
Plant based foods
o 120g of tofu
o 300 ml soy milk
o 3 cups (90 g) cooked wholegrain cereal
o 200g of baked beans
o 60g of nuts or seeds o 2 cups of pasta
o .75 cup cooked lentils/kidney beans
o 4 slices of wholemeal/seeded bread
Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)
o 250-300ml milk shake or fruit smoothie
o 600ml low fat flavoured milk
o 1 bread roll with cheese/meat filling + large banana
o 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
o 220g baked beans on 2 slices of toast o 300g creamed rice
o 1 large bowl breakfast cereal with milk
o 2 crumpets with thick spread peanut butter + 250ml glass of milk
o 1-2 sports bars (check labels for carbohydrate and protein content)
o 250-300ml liquid meal supplement
It is important look after your Immune System, as a low Immune System can result in illness which can result in missing training and competitions.
Even after the illness has passed it can be some time before a return to full fitness is achieved, for example; after a weeks illness it could be another 3 to 4 weeks before a return to full fitness is achieved.
Several factors can contribute to low immunity.
Looking after your body is as important as training your body.