Key nutritional needs for athletes

Most people are aware that athletes require adequate nutrition in order to keep their bodies in their best shape for training and competition. And while every athlete is an individual and may require specific things to meet their dietary needs based on individual physical characteristics, training and competition schedules, and overall nutritional goals, there are some basic and key elements to...Read more

Protein – How much does an athlete really need?

Training and nutrition go hand in hand, as muscle growth happens only when exercise and diet are combined. A question that comes up often among athletes and weekend warriors alike is one that centres around protein intake, specifically how much and are supplements necessary? Protein , at its most simple, is a combination of amino acids. Amino acids have specific roles in our bodies and are used...Read more

Nutrition and Performance - SIRC newsletter

From training and competition to recovery plans, proper nutrition is important for both competitive and recreational athletes alike. Consuming a well-balanced diet enables your body to adjust to training, fuels your muscles for competition and ultimately helps you obtain optimal performance. With all the nutrition recommendations available online today, it can be difficult to separate the good...Read more

Confused about carbs?

Optimizing performance can be done in a variety of ways and an athlete nutrition strategy should be part of that process. Carbohydrates are vital for peak performance because they are one of the main sources of energy for our brains and bodies to work properly. What are carbohydrates? There are two main classifications of carbohydrates: simple (mono- and disaccharides) and complex (polysaccarides...Read more

Recovery Nutrition - Carbs and protein

Recovery nutrition should be an important goal that is placed at the top of any serious athletes training priorities. Immediately after training, muscles are primed to absorb nutrients such as carbohydrate (restores muscle glycogen) and protein (repairs damaged muscle fibres), both of which are essential for rapid recovery from intense exercise. Proper nutrition is an essential part of the...Read more

Does protein aid recovery?

In recent years, Athletes should be able to get the required amount of protein for their needs by talking to a registered dietitian and altering their diets to match their training. Some good examples of protein to add to your diet are: milk, cheese, eggs, meat, fish, assorted beans, peas lentils and grains. Achieving a balance between training, competition stresses and recovery is very important...Read more

Smoothies can be a Quick Fix

If you’re pressed for time but looking for a nutritious fix, a smoothie is an ideal choice. Smoothies can serve as a quick snack or as an addition to a regular meal. An athlete can make a smoothie according to their desires and fitness needs. For instance an athlete looking to lose some weight can make a smoothie comprising of low calorie ingredients such as fruits and vegetables. Fruit and...Read more