Nutrition for Athletes - Commonwealth Games Federation

athletes’ medical informationathletes who develop warning signs of suchproblems are referred at an early stage forexpert team-based advice.Strategies for staying lean and trimAssess portion sizes at meals to ensure thatover-eating does not occur due to habit orunnecessary hunger.Use well-chosen snacks between mealsto maintain fuel levels for training sessionsor to avoid excessive hunger. However, avoidsnacking for entertainment or comfort. Snackscan often be organised by saving part of ameal for a later occasion, rather than by eatingextra food.Use low-fat strategies in choosing foods andwhile cooking or preparing meals.Make meals and snacks more filling byincluding plenty of salads and vegetables, bytaking the higher-fibre option, and by includinglow glycaemic forms of carbohydrate.A food record will help to identify thedifference between an athlete’s desired eatingplan and their actual intake. Many peopleare unaware of the habits that sabotagetheir eating goals.Examples of incorporating lowglycaemic index carbohydrate foodsinto meals• Enjoy rolled oats (porridge or low-fatversions of Bircher Muesli) instead ofCornflakes for breakfast• Replace white and whole meal breadswith whole grain and multi-grain choices• Add lentils and legumes to casserolesand pasta sauces• Enjoy flavoured yoghurt as a snack• Replace mashed potatoes with al dentepasta or buckwheat