Five basic nutrition tips for training

CONCENTRATE on getting the basics right, eating the right foods, avoiding dehydration and getting the timing of meals right.

Eat enough to support your training programme and optimise your immune system

Ensure adequate energy intake to support endurance, faster recovery, better concentration and overall health. Daily food choices should promote variety, proportionality (more nutrient dense foods and beverages), moderation and gradual improvement.

Eat regular meals or snacks throughout the day

Your energy needs may be difficult to meet in just three meals, so it is better to snack throughout the day. Eat five to six meals per day, spaced about three hours apart. Concentrate on complex carbohydrates and eat a high protein item as part of every meal or snack.

Eat carbohydrate dominant meals and/or snacks

To maximise your daily carbohydrate intake, nutritious carbohydrates should be your first priority. To further increase daily carbohydrate intake when necessary, refined carbohydrates can be added in small quantities.

Drink adequate fluids to ensure optimal hydration from day to day

Ensure you drink more water than other drinks. Develop good drinking practices in training, so that during competition you automatically drink to cope with sweat losses. Water is suitable for exercise lasting 60 to 90 minutes. Fluids containing carbohydrate and electrolytes are the best choice during extended periods of exercise.

Eat and drink the foods and drinks you plan to use for race day during training sessions

Experiment with carbo-loading, meal moderation, snack frequency and fluid intake well before race day. Use only foods and drinks that you have trained with during the race.