TRAINING TIP Developing a Healthy Diet Diet directly affects the performance and health of each athlete. A well chosen diet offers many benefits to all athletes, regardless of gender, age or level of competition. These benefits include: ·         Optimal gains from your training program ·         Enhanced recovery within and between training sessions and competitions ·         Achievement and maintenance of optimum body weight an physique ·         A reduced risk of injury and illness ·         Confidence in being well prepared for the competition Energy levels should be high before performing in either training or competition. Each individual will be different in what works well for them, but in general Before Training or Competition ·         Eat a small, easily digested meal high in carbohydrate ·         Eat about 2 ½ to 3 hours before ·         Restrict fats and proteins since they are slowly digested ·         Avoid foods which form gas in the digestive system ·         Drink small amounts of water often, before and after training and competition and during if it is a prolonged training session or competition. After Training or Competition ·         Recovery after a training session or competition is the beginning of the process of adaption and becomes the preparation for the next training session or competition. Replacement of sweat losses is an essential part of this process. Both water and salts are lost in sweat and must be quickly replaced. The athlete should aim to drink about 1.2 – 1.5 litres of fluid for every kg of weight lost in training or competition. ·         By eating a small amount of high quality protein combined with carbohydrate helps recovery – this meal should be eaten within 30 – 40 minutes of a training session or competition finishing. More information on performance diets will be shared after the next Mini Tri on February 9th