Diet for People in Sport

To be successful a sports person you need a balanced diet.

What is a balanced diet?

Carbs, Protein, Fat, Vitamins, Minerals and trace elements.

Carbs Bread brown or white as you prefer
Potatoes boiled or baked - NO CHIPS
Rice boiled NOT creamed or fried
Pasta with low fat/low calorie sauce
 
Protein Meat

lean, grilled, stew or casserole;

cut the fat off steak, chops, lamb, pork & bacon

Chicken is best with no skin - all fat is under the skin - No KFC
Eggs  any way except fried
Fish oily is best - battered is worst
Beans any sort
Cheese  low fat i.e. Cottage - Edam
 
Fat  There will be enough in your diet but do not try to eliminate completely
 
Vitamins
& Minerals

Are important. Grow up - try everything at least once

Fresh fruit & vegetables will supply most of your needs.

Take a multivitamin with iron supplement daily.

Ask your chemist for his/her advice - cheapest is best.

There was a big scam in vitamins so don't buy the most expensive.

It will not be worth it.

 
Fluid Water is OK but

pure juice and water is OK too (1 cup juice plus 3 cups water)

Lucozade Sport, Powerade & Energise are best for rehydration. These are all isotonic.

 

 

 
Nutrition Plan

holy trinity boxing club belfast carbohydrates
holy trinity boxing club belfast fat
holy trinity boxing club belfast protein
Holy Trinity Boxing Club Belfast - nutrition guide Holy Trinity Boxing Club Belfast - nutrition guide Holy Trinity Boxing Club Belfast - nutrition guide
Average Diet Healthy Diet Healthy Diet for Sport

 

GOOD LUCK

 

Dr J E Donnelly

Chief Medical Advisor

N.I. Commonwealth Games Team

Member Medical Commission AIBA

April 2004

 

 

 

 

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