In a study of women who consumed massive breakfasts in terms of percentage of total daily calories consumed in comparison to small dinners, and visa versa, no changes in fat loss were noted. Breakfast eaters have significantly reduced metabolic risk factors and improved blood sugar control over the duration.

All of this directs your metabolism and organ function. Over the long term, erratic meal timing increases your risk of developing type-2 diabetes, obesity and cardiovascular disease.

It depends on who you ask! A habit of consuming a wholesome breakfast meal has a long lasting and important effect on metabolism and chronic disease risk factors. Put simply, by timing your intake of food and by manipulating the ratio of macronutrients it is possible to enhance performance, recovery and muscle tissue repair.

With advocates of nutrient timing suggesting it can also have a positive impact on mood and energy levels. Nutrient timing focuses on eating at specific times around exercise. To have the maximum impact on your adaptive response to acute physical activity.

Nutrient timing has been around since the s. Researchers found that when athletes manipulated carbohydrate intake around exercise, muscle glycogen stores increased and physical performance improved during time trials 1. At around the same time, scientists realized that increasing carbohydrate intake immediately post-exercise led to significant improvement in glycogen synthesis rates - an important part of the recovery process 2.

Since these innovations, nutritionists, performance coaches and researchers have spent hours analyzing the timed effects of different nutrients and supplements on exercise performance.

Athletic success is built on fundamentals. As you adapt to training and support your activity levels with the right foods, your performance will improve.

But after a while, in order to really push your progress you will need another strategy layered on top. And follow a healthy diet that supports their body composition and athletic performance.

In other words, nutrient timing suits those that have already nailed their calories and macros. Nutrient timing techniques provide a competitive edge in athletes whose physiques are primed.

And build in timing manipulation as you progress. As time has passed and research has grown, we now know that nutrient timing provides several key benefits:. Energy balance and food choices are key indicators of a healthy, performance-optimized diet.

But evidence shows that timing is too. Because your body utilizes nutrients differently depending on when they are ingested. Athletes are always looking for that extra edge over competitors. Nutrient timing is a key weapon in your performance arsenal.

Providing your body with that push it needs to be successful. It is therefore important to put strategies in place to help maximize the amount of glycogen stored within the muscle and liver. A diet rich in carbohydrates is key of course, but emerging research has shown that timing carb ingestion is important to maximize overall effects.

Note: While strength and team sport athletes require optimal glycogen stores to improve performance, most of the research into nutrient timing using carbohydrates has been conducted on endurance athletes.

Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources.

The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.

It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.

Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level.

For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.

There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved. A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance.

A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event.

Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.

Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content.

Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise.

Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel.

Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney. Jäger R, Kerksick CM, Campbell BI, et al.

Nutrition External Link , Australian Institute of Sport, Australian Government. Nutrition and healthy eating resources External Link , Nutrition Australia. A quick and easy meal to fuel your performance! Connect with Seanna!

Website: www. Seanna Thomas is a Nutrition Consultant, Mom to 3 active kids, and founder of Hockey Snacks Inc. Seanna focuses on whole foods with a spotlight on creating realistic healthy habits. She can be found on Facebook , Instagram , and seannathomas. In her downtime, she enjoys being outdoors with her family and relaxing at home with her husband and a well-deserved glass of wine and maybe watching a hockey game.

Tag s : Home Features Home. Ontario Minor Hockey Association. More nutrition tips: Carb-Loading - What's the Deal? Smoothies: Your New Secret Weapon The Best Hydration Options for Recovery and Growth.

A great pre-game meal hours before a game could be: Chicken, rice, and broccoli Whole grain pasta, tomato sauce, and meatballs Turkey and cheese sandwich loaded with vegetables and topped with mustard Scrambled eggs, pancakes, ham, and avocado This allows your body time to digest all the nutrients and avoid any cramping or digestion issues.

My favourites are: Fresh fruit Bananas are my fave! EASY PRE-GAME CHICKEN AND RICE RECIPE: This recipe is easy to make and a family favourite. Pour rice and frozen peas into 9x13 baking dish and stir. Add seasoning and combine.

Top with chicken thighs. Brush chicken with sauce of choice. Gochujang is a spicy Korean sauce that we LOVE but you can use whatever BBQ sauce or seasoning you enjoy. Pour boiling hot chicken broth around chicken, onto rice and peas Bake for 45 minutes.