Diet + Nutrition

• Caffeine


  A stimulant found naturally in coffee and tea, also added to energy bars and gels as a supplement. Increases mental alertness, reduces fatigue, and can increase the mobilisation of fatty acids in the body, sparing glycogen stores during endurance performance.
• Carbohydrates


  Broken down to provide glucose, the principal source of energy in the body. Two types: simple carbohydrates (broken down easily) and complex carbohydrates (take longer to digest).
• Glycaemic index (GI)


  Ranks different carbohydrates based on their impact on blood glucose levels. Foods with a lower GI score release carbohydrates more slowly into the blood. A high GI score causes a rapid short spike in blood glucose levels.
• Creatine


  A naturally occurring compound found in muscle cells, required for the ATP-PC system. Taking creatine as a supplement is thought to extend the duration of the ATP-PC system increasing athletic performance.
• Types of fat


  • Saturated fat
  • Trans fat
  • Cholesterol
• Saturated fat


  A type of fat containing a high proportion of fatty acid molecules without double bonds, mostly found in animal products. Less healthy than unsaturated fat.
• Trans fat


  Fats made when liquid oils are turned into solid fats via industrial processes.
• Fibre


  The undigestible parts of plants, which pass relatively unchanged through our stomach and intestines.
• Glycogen loading


  1. Method 1: Reduce glycogen levels by endurance training, then for three days eat a low carbohydrate diet, combined with a reduction in training. Following this, consume a high carbohydrate diet for a few days combined with little or no training.

  2. Method 2: The day before competition complete 3 minutes of high intensity exercise. This will open a 'Carbo window' immediately after exercise is completed. Eat a high carbohydrate meal within 20 minutes of finishing exercise. The 'Carbo window' closes after 2 hours.

  3. Method 3: Known as the non-depletion protocol. Training intensity is reduced the week before competition. For 3 days before competition a high carbohydrate diet is followed along with only light intensity exercise.
• Minerals


  • Sodium
  • Iron
  • Calcium
• Sodium


  Helps to regulate fluid levels in the body. However, too much sodium has been linked to increased blood pressure, which can increase the risk of a heart attack or stroke occurring.
• Iron


  Required to make haemoglobin. A lack of iron can result in anaemia.
• Calcium


  Contributes to the development of strong bones and teeth. Calcium is also required for efficient nerve and muscle function.
• Protein


  Contains one or more long chains of amino acids. Amino acids are used by the body to grow and repair muscles and to make enzymes, hormones, and haemoglobin. Protein can also be used as a minor source of energy.
• Sodium bicarbonate


  A white soluble alkaline compound. It is taken as a supplement as it is thought to increase the body's buffering capacity, the ability to manage high levels of lactic acid or hydrogen ions, maintaining the body's optimal pH level.
• Vitamins


  • Vitamin C
  • Vitamin D
  • Vitamin B-12
  • Vitamin B-complex
• Vitamin C


  Found in green vegetables and fruit. Protects cells keeping them healthy. Important for bones, teeth, gums, and connective tissue eg tendons.
• Vitamin D


  Made by our bodies when exposed to sunlight. Helps in the absorption of calcium.
• Vitamin B-12


  Found in red meat, dairy products, and fish. Required to produce healthy red blood cells. Assists in the regulation of energy release from food.
• Vitamin B-complex


  A group of B vitamins that play a role in your body's functions, including cardiovascular and cell health.