Level up your game -
The beginner’s guide to sports nutrition
Whether you’re hitting the gym, playing social sport, or training for competition, what you eat can make a big difference on how you perform - both physically and mentally.
Let’s explore why good nutrition matters and how fuelling your body with the right foods can help you feel your best and make the most of an active lifestyle.
Why Nutrition Matters
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Carbohydrates are your body’s preferred energy source. When consumed, they are broken down to glucose (sugar) for immediate energy. Glucose is also converted into glycogen, which is stored and used during exercise to fuel your muscles.
Part of a balanced diet, carbohydrate works to support better performance and stabilise your energy levels throughout the day.
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Your body relies on different nutrients to function. The higher your activity level, the more nutrients your body needs. Your muscles rely on:
Carbohydrates for fuel (see point #1),
Protein for recovery,
Fruits and vegetables to support healthy bodily functions, and
Fluids to help nutrients reach their target areas and heat regulation
Fuelled with the right nutrients, your performance on and off the field naturally improves.
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Mental wellness can impact how well you play, and food can impact your mental wellbeing.
Wholegrain carbohydrates break down slower, giving your brain a steady energy supply that can help you stay calm and focused under pressure.
Omega-3 rich foods found mostly in fish, nuts and seeds work to nourish your brain cells and reduce inflammation in the brain. This enhances communication within brain cells and can help reduce symptoms of pre-game jitters or anxiety.
Fluids work to transport nutrients in your body. Even mild dehydration can leave you feeling irritable and tired, reduce concentration and negatively affect your sporting performance.
To learn more about the link between food and mood, check out our blog here.
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A good balance of macronutrients, micronutrients and fluids work to support your immunity, strength, mood, and energy - helping you perform at your best every day.
What type of foods should I look out for?
Build your meals around four key food groups: Carbohydrate, protein, fruit & vegetables, and fluids.
Carbohydrates
Think of rice, pasta, breads, and starchy vegetables such as potatoes and kumara.
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Make wholegrains your go-to carbohydrate of choice, saving refined carbohydrates as quick energy boosts for game days or high-intensity training.
As wholegrain foods take longer to break down in your gut, they provide a steady release of energy to get you through the day.
Easy wholegrain options include wholegrain breads, wraps, cereals and crackers, brown rice, quinoa, and oats.
Protein
Think of meats, poultry, seafood, eggs, dairy, legumes such as beans and tofu, nuts and seeds.
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Don’t shy away from plant-based proteins!
Chickpeas, lentils, beans, edamame, tofu – the options are endless! Not only a solid protein source, but they are also packed with fibre – keeping your gut healthy whilst your appetite satisfied.
Did you know? Protein such as nut and seeds, or fatty fish also double as brain food! Packed with healthy fats such as omega-3s and or omega 6s, they support brain function, help regulate hormones and keeps you focus during training sessions and game days.
Fruits & Vegetables
Think of all the colours of a rainbow - from red and green to yellow, white, brown and purple fruit & veges.
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Aim for maximum colour with every serving!
If the hot veges selections are full of greens, head over to the salad bar to load up on other colours, crunch and nutrients!
Fluids
Water should be your main drink of choice but tea, coffee, milk or sparkling/flavoured water also counts.
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Aim for 2L of fluids daily.
If you sweat heavily, exercise for more than 60 minutes, or train in hot weather, sports drinks and sports water can be convenient options.
Level up your plate: Easy swaps for a balanced plate
Small changes can make a huge difference! Here are some menu hacks to help boost your plate every day!
Supercharge your breakfast
Swap daily cornflakes or ricies with higher fibre options such as muesli or weet-bix.
If you’re a creature of habit – try a 50/50 mix of your usual cereal with a high fibre cereal!
Opt for wholegrain or multigrain bread as your breakfast toast of choice.
Boost your daily cereals with a heaped scoop of yoghurt or chia seed puddings for additional protein.
Add colour to your breakfast with the various selection of fresh and stewed fruit options.
Take your mains to the next level
Utilise the self-service stations to your advantage!
From the soup station -
A daily rotation of house made vegetable-based soups is available at lunch and dinner service – a real treat especially in the colder months!
From the salad bar -
Boost your meals with options such as:
Legumes, tuna, eggs, hummus or cheese from the Build-Your-Own salad bar for protein variations.
Check out the daily gourmet salad ranges to add variety – not only filled with variety of vegetables, also look out for wholegrain, legumes, or starchy vegetable-based salads - tasty
If opting for BYO sandwiches for lunch, use a wholegrain bread and load with as much colour a possible.
The final takeaway -
While your nutritional needs may vary depending on your activity level, having a good balance of carbohydrates, protein, fruits and vegetable each day is a great starting point.
Unsure where to start? Check out our blog here to learn more about building a balance plate - a sure way to include all food groups across you meals!
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https://healthify.nz/hauora-wellbeing/e/eating-for-exercise-and-sport
https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
https://sportsdietitians.com.au/