Similarly to simple sugars, there are some complex carbohydrates that are better than others. Processed refined grains such as white rice and white flour are less favourable as the nutrients and fibre are removed. Instead, nutritionists recommend that where possible, individuals opt for unrefined grains, which are still packed full of vitamins, minerals and fibre.

Should you be eating refined sugar from highly processed foods with every meal? Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy. Although fats are important, we should still attempt to monitor how much we are eating.

Large amounts could lead to excess weight gain and could result in an increased risk of serious health concerns. Saturated fats are commonly found in animal products and processed foods such as meat and dairy. This type of fat is not considered to be healthy for the heart and is thought to raise your LDL bad cholesterol levels.

Unsaturated fats are found in foods such as avocados, olives, nuts and oily fish. They are considered to be heart-healthy, can work to lower your LDL cholesterol levels and raise your HDL good cholesterol levels. Protein is present in every cell of the body and is important for helping to build and repair tissues.

Supplements are often used by athletes, bodybuilders and sportsmen and women to boost their strength, performance and recovery.

Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport. Those who do decide to take additional nutrients in supplemental form should always consult an accredited sports dietitian or a registered nutritionist who specialises in sports nutrition.

They will be able to assess your suitability for a particular supplement. Simply explained, creatine is a high-energy compound that helps to store and provide energy.

It is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form. As a dietary supplement, creatine is used by athletes and sportsmen and women to increase muscle strength and explosive power. It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise.

Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein. This means that it contains all essential amino acids needed in the average daily diet.

As well as housing the perfect combination of amino acids, whey protein also contains what is known as a 'branch chain of amino acids' BCAAs , which are the first ones to be used during intense training. The whey protein provides the body with these amino acids and in turn, they assist with repairing and rebuilding lean muscle tissue.

Another benefit of whey protein is that it is extremely easy to digest. This means it is absorbed quickly and can provide instantaneous nourishment to the muscles. Read nutritionist Rebecca Jennings' MSc ANutr checklist for taking supplements.

The plan will incorporate both food and hydration integral to performance, but tailored nutrition can also help to:. To create the best nutrition strategy, a sports nutrition professional will assess not just an individual's training and diet but also their lifestyle, day-to-day habits, supplements and regular medication needs.

To maintain a healthy weight , eating well is crucial. But with many diet promotions on offer, it can be hard to get correct, healthy advice. This is where a nutritionist can be helpful in advising on losing weight for sport and performance: it's common that people deciding to lose weight will strictly reduce protein, fat or calorie intake.

This can not only have a negative impact on your performance, but it can severely harm your body. A specific sporting event out your body under stress, even more so if your nutritional needs aren't being met, a nutritionist can advise and deliver strategic plans for you to follow in order for optimum performance.

It should be a priority, no matter what the result is. Divide your protein into 3 to 4 meals and snacks throughout the day and try to include a variety of protein sources.

Sources of protein include beans, legumes, tofu, tempeh, edamame, nuts and seeds and their butters, eggs, meat, chicken, fish, dairy products like milk, cheese and yogurt, and fortified plant-based beverages.

About 1 to 4 hours before playing sports, eat a meal that is rich in carbohydrate, low in fat and fairly moderate or low in protein and fibre for quick digestion and to prevent gastrointestinal discomforts while playing or training. Here are some examples:.

Your portion size will depend on how intense or long your training session will be and your body weight. Choose smaller meals that are easier to digest closer to the time you will be exercising.

During sports, training or exercise that last longer than 1 hour, your body needs easy-to-digest foods or fluids. Your best approach is to drink your carbohydrate in a sports drink or a gel, but for longer exercise sessions of 2 hours or more, additional solid carbohydrates may be needed like fruit, crackers, a cereal bar, yogurt or a smoothie.

Connect with a dietitian to find out how many grams of carbohydrate you should aim for while exercising. The amount you need depends on the type of activity, your body size and the duration of your activity. After training or playing sports, your body is ready to store energy again, repair muscles and re-hydrate.

This is why it is important to eat a carbohydrate-rich meal or snack after training or exercising intensely for more than an hour. Here are some examples of carbohydrate-rich meals and snacks:. Your portion size will depend on how intense or long your training session was, and your body weight.

If you plan on training or exercising twice in one day or on back-to-back days, try to eat this carbohydrate-rich meal or snack within 30 minutes of finishing your session.

There are many dietitians that specialize in sports nutrition. They can work with you to set personalized targets for carbohydrate, fat and protein intake before, during and after training or playing your sport.

They will consider various factors such as, the intensity and duration of your exercise, your training goals, your culture and preferences and medical history when making recommendations. A dietitian will also give you advice on hydration and if supplements are needed.

Connect with a dietitian today! Eating a balanced amount of carbohydrate, fat and protein is important to exercise and play sports at your best. Planning your meals and snacks before, during and after training or exercising will help you perform at your best.

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