Health and Wellbeing

Be a Sport!

Find out why good nutrition is important for sport.

As yet another GAA season is at its height of excitement, the country is awash with determined sporting stars. However, regardless of the sport you and your family are interested in, nutrition tips can help to optimise sports performance. Although nutrition may be tailored depending on the sport, some general tips may be useful.

Energy for sport - where does it come from?

Carbohydrates provide the majority of energy for sport, so it is important to eat foods rich in carbohydrates while training. Carbohydrate is stored in the muscle and liver as glycogen. During sport, carbohydrates stores are used and as these stores are used up the body becomes tired. So it is important for anyone who is involved in exercise or sport to top up on energy levels.

Hydration

Hydration is key to sport performance. During exercise the body generates heat, which is lost through sweat. It is vital that fluid losses are replaced. In summary, fluid intake should match fluid loss. Drinks containing sodium (in correct proportions) assist rehydration. Emerging research is showing us that skimmed milk is an effective rehydration drink after exercise. 

Nutrition tips for the champ!

To ensure adequate energy levels before you start exercising, it is recommended that you consume a meal rich in carbohydrate. 3-4 hours before exercise or sport. Ideally, the meal prior to activity should be carbohydrate-based, low in fat, contain some protein and be easy to digest. Rice and pasta dishes and a small serving of meat are ideal.

During intense or prolonged sport e.g. tournaments small carbohydrate-based snacks may help keep energy levels topped up. Carbohydrate intake in the form of fluids is probably more practical in this environment e.g. flavoured milk.

As the body refuels carbohydrate stores at a faster rate after sport, it is ideal to eat foods rich in carbohydrate as soon as possible after exercise or training. Small snacks or carbohydrate-based drinks are advisable (see our one day menu and list of carbohydrate-based foods for practical tips). Make sure to refuel energy stores sufficiently before the next training or sports session to avoid fatigue, which may effect performance.

What about protein?

Exercise increases protein requirements; however these requirements are not as high as people think! The typical diet consumed by sport-conscious individuals is likely to supply adequate protein for their needs. It is thought that the consumption of some protein immediately before and after exercise may be beneficial to muscles. So including protein in a carbohydrate-based snack after training is always a great idea - some options are a small cheese or meat sandwich, a yogurt or a small carton of milk.

Vitamins and minerals

A balanced diet including a range of foods should provide adequate vitamins and minerals. Although weight-bearing exercise is great for bone health, it is very important for sporting stars to consume enough calcium, particularly young girls who are heavily involved in sport.

 

NutriMyth of the Month

Myth: Dairy isn’t important in sports nutrition

Fact: Dairy plays a very important role in the diet of sport-conscious people providing protein and a variety of essential vitamins and minerals. Skimmed milk can also be used as an effective rehydration drink after exercise.

 

Sports star 1-day menu

Breakfast

Porridge made with milk and berries
Orange juice
Slices of toast with butter and jam
Tea / coffee

Mid-morning snack

Smoothie with fruit and natural yogurt
One small scone

Lunch

Wholemeal bread sandwich with cheese or chicken salad
Orange / banana
Milk / water

Mid-afternoon Snack

Slice of toast topped with melted cheese
Fruit

Dinner

Pasta with chicken and vegetables in a tomato-based sauce
Milk / water
Fruit salad with yogurt

Carbohydrate-based foods

Potatoes / rice / pasta / bread
Banana
Orange
Breakfast cereal
Scone
Toast
Flavoured milk