Nutritional Problem	Solution
Low energy intakes	Weight  should be appropriate to support training Smaller, frequent meals and snacks that complement training schedules All foods should be nutrient-dense Supplement (over and above the diet) with a meal-replacement formula
Low carbohydrate intakes	Match your carbohydrate intake to your training needs During training include 30-80g carbohydrate/hour Consume carbohydrate drinks during and after prolonged exercise Use compact, low-fiber carbohydrate if appetite is lacking - e.g. fruit yoghurt, fruit juice, jam, honey, glucose polymer powders or gels, and low-fat sports bars.
Low protein intakes	Larger portions of lean protein at meals and snacks (e.g. beef jerky, tuna, chicken, low-fat cheese, eggs, hummus, tofu, quorn, beans, and lentils) Enrich milk-based foods and drinks with skim-milk powder (add this to porridge, soup, mashed potatoes, smoothies) See that your recovery snack also includes protein Use higher protein shakes to supplement the diet, but exercise caution with some sports brands
Low fat intakes	Include 20-30% fat in your training diet, limiting saturated fat to <10% Regularly consume foods rich in omega 3 fatty acids (mackerel, herring, halibut, salmon, green leafy vegetables, legumes)
Poor micronutrient intakes (vitamins and minerals)	Avoid indiscriminate use of these supplements If dietary intakes are poor, correct the diet and use a multivitamins and mineral supplement if necessary Supplement individual vitamins and minerals only on the advice of a sports dietician or physician.
Other (herbs, sterols, etc.)	First optomize the diet before taking any of these supplements, taking the safety and efficiency of these products into consideration

Advertisement

 

Print this article on

Rate this article Poor 1 2 3 4 5 Excellent