Fast Facts - Active Adults

Nestlé and the Australian Institute of Sport recognise that a balanced diet is important for people who exercise regularly. Here are some commonly asked questions from everyday Australians about how to plan meals that deliver energy.

I play netball at around 1:00pm on Saturdays. What and when should I eat before matches?

When playing at 1:00pm focus on having a nutrient-dense, carbohydrate-based breakfast. Recommended choices include cereal with fruit plus some toast, fruit and yogurt, spaghetti on toast or English muffins plus a milk smoothie. There are a number of possibilities. Top up your carbohydrate levels with a snack about 11:30am. Try fruit, yogurt, cereal bars or a sandwich with spread. Remember to include some fluid with your meal and snack. Sports drink, water, cordial and juice are all suitable choices before the game.

I am a 30-year-old female. I exercise twice a day – a combination of aerobics and running. I eat three good meals a day but find I am constantly tired. What can I eat to improve my energy levels?

There are a number of factors which contribute to fatigue and tiredness. The first thing to consider is your carbohydrate intake. An inadequate carbohydrate intake will contribute to fatigue. Most active people find it difficult to consume sufficient carbohydrate in three meals a day.You may need to increase your intake by adding snacks such as fruit, yogurt, flavoured milk, sandwiches or cereal bars between meals. Another thing to consider is the timing of your food intake.You will find you get more out of your workouts if you eat before and after exercise. Aim to consume a meal or snack 1-3 hours before exercise and within 30-60 minutes after exercise. Dehydration can also contribute to fatigue. Drink during your workouts and regularly throughout the day. Iron deficiency can also cause fatigue. Have your iron levels checked by a doctor. If you are iron deficient you will need a course of supplements along with some changes to your diet.A consultation with a sports dietitian is recommended if you are found to be iron deficient. Contact Sports Dietitians Australia (03) 9682 2442 or www.sportsdietitians.com Another consideration is that you may be over-exercising. Your body needs time to recover from exercise. Perhaps you need to schedule a day off once a week or vary your workouts so that you have a combination of light and heavy sessions.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

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