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5 Nutrition Tips for New Athletes

January 26th, 2019 | by Sarah Wills
5 Nutrition Tips for New Athletes

We know how daunting it can be to find the right balance when you are starting out, so we wanted to help you out a little …

Don’t Exercise on an Empty Stomach

Before you do any training, make sure you eat something.  Carbohydrates are a good source of fuel for exercise, so about an hour before you exercise, make sure you eat something that is easily digested and carbohydrate rich.

Up to 60 mins of exercise – Low fat fruit yogurt, 1 slice of whole grain toast, small bowl of porridge with fruit, a banana.

Over 60 mins of exercise – Scrambled eggs with whole grain toast, granola & yogurt, something more substantial.


Don’t Run out of energy

By the end of your longest run/hardest bike your body should not feel like you have nothing left to give. When longer than 90 minutes, you will need to eat some carbohydrates in order to keep you going. If you don’t you will feel mentally and physically drained, which is never enjoyable.

You will need about 60g of carbohydrates per hour of exercising.  Don’t be afraid to mix and match .  Options for you to bring with you – banana, pretzels, crisps, sandwich, gels, power bars etc


Pay attention to your hydration

When going to the loo, keep an eye on the colour of your urine.  Urine should be a pale yellow colour without a strong odour.

If you are noticing dark-coloured urine following workouts, you are not hydrating enough during exercise.  If your urine is clear or if you have to go to the toilet repeatedly during a workout, you can cut your intake slightly.


Salt may be what the doctor ordered

Everybody sweats differently and needs different things to replenish what you lose during a workout.  If you finish a workout with white crust on your clothing/skin – you are likely to be losing salt during your exercise.

If you exercise longer, then as well as your carbohydrates, you will also need to take on some Sodium in your diet!  Pretzels, crisps and bottle sport products are a great way to take on sodium during your workout.

If you have any of the following after long workouts, then you could be suffering from lack of sodium – headaches, muscle cramps, nausea & disorientation.


Respect your body after exercise.

After exercise or race day, your body needs to replenish its store of carbohydrates ready for your next workout, repair muscles & reduce inflammation.

Items that will help you restore your body are – wholegrain toast, scrambled eggs, chicken, salmon, salad, vegetables, fruits, wholegrain pasta, smoothie, sweet potatoes etc.


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