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|
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|
|Cheese||low fat i.e. Cottage - Edam|
|Fat||There will be enough in your diet but do not try to eliminate completely|
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
¼ pure juice and ¾ water is OK too (1 cup juice plus 3 cups water)
Lucozade Sport, Powerade & Energise are best for rehydration. These are all isotonic.
|Average Diet||Healthy Diet||Healthy Diet for Sport|
Dr J E Donnelly
Chief Medical Advisor
N.I. Commonwealth Games Team
Member Medical Commission AIBA
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