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In the same way that you won’t achieve all your goals in sport after one training session, one meal won’t undo all your hard work.

It’s commonly understood that carbohydrates are the main fuel source for training and competition and protein is the key nutrient to aid muscle growth, repair and recovery. But what should athletes know about dietary fat?

Athletes are often time-poor and so it can always be challenging to establish a healthy breakfast routine – especially when you are running to fit in training before starting your day. Does this sound familiar?

We have previously covered the importance of regular protein in an athlete’s diet to assist in training recovery. However, a common misconception around vegetarian eating is that it is impossible to consume adequate quantities of protein to support training demands.

NSWIS athletes get a wide range of assistance and support about diet and nutrition to use food as their performance advantage and reach their goals.

When considering protein for recovery, the timing, frequency and amount all play a pivotal role for optimal results. The ideal amount of protein to aim for post training for muscle repair is 20g of protein.

The Christmas / New Year period can be the “most wonderful time of the year” however with it often comes extra celebratory events, catch ups, changes to routine and a different more plentiful food environment.

If your sport has specific body comp targets that you need to reach but you find you are struggling to manage or maintain them, you might look to what you are eating and the portion sizes to see what is contributing extra kilojoules and still be left scratching you head as to why you aren’t at your target.

Just like nutrition plays a significant role in athletic performance, it also plays a big role in academic performance.

Dietary fibre is an essential component of a healthy diet for all individuals, including athletes.