Current Concepts in Sports Nutrition - Australian Sports Commission

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ENERGY BALANCE Tips for a achieving a varied diet Include wholesome cereal foods such as wholemeal, multi-grain or seeded breads, fibre-rich cereals, brown rice or wholemeal pasta. Select a wide variety of fruit and vegetables during the day. Fresh fruit makes an excellent, portable nutritious snack between training. Add a range of colourful vegetables to stir-fries and meals — the more colour the better. Include different salad or vegetable choices on sandwiches. It is easy to fall into the trap of having plain sandwich fillings at lunch, particularly when you are busy and have numerous work, study and training commitments. Plan ahead so you will not have to rely on take-away meals or snacks. Prepare lunch the night before and pack a variety of portable, nutritious snacks in your training bag.
Reading list Energy Balance / 8 American College of Sports Medicine, American Dietetic Association and Dietitians of Canada. Joint Position Statement: Nutrition and Athletic Performance. Med Science Sports Exercise, 2000 Dec: 32(12): 2130-45. Burke LM et al. Guidelines for Daily Carbohydrate Intake. Do Athletes Achieve Them? Sports Med, 2000: 31(4) 267-299. Lemon PWR. Effects of exercise on protein metabolism. In Nutrition in Sport edited by RJ Maughan, 2000: 133–52. Oxford: Blackwell Science. Tarnopolsky M. Protein and amino acid needs for training and bulking up. In Clinical Sports Nutrition edited by L Burke and V Deakin, 2000: 90–123. Sydney: McGraw–Hill. Tipton KD and Wolfe RR. Protein and amino acids for athletes. Journal of Sports Sciences, 2004: 22: 65-79.
Page 1 and 2: Current Concepts in Sports Nutritio
Page 3 and 4: Introduction INTRODUCTION Whether y
Page 5 and 6: Energy balance Energy Balance / 2 M
Page 7 and 8: Other food choices providing 30g of
Page 9: Energy Balance / 6 What about prote
Page 13 and 14: Tips for achieving a high-energy di
Page 15 and 16: Case study: Men’s Basketball and
Page 17 and 18: How low can you go? Impact of low-c
Page 19 and 20: Long-term energy restriction — th
Page 21 and 22: Fuelling Up / 18 In many sports, co
Page 23 and 24: Fuelling Up / 20 Timing Food item C
Page 25 and 26: Pre-event Preparation / 22 The exac
Page 27 and 28: Fluid requirements Pre-event Prepar
Page 29 and 30: During Exercise / 26 When sweat los
Page 31 and 32: Application to sport During Exercis
Page 33 and 34: Reading list During Exercise / 30 B
Page 35 and 36: Refuelling post-exercise Recovery /
Page 37 and 38: Recovery / 34 consumption after tra
Page 39 and 40: Reading list Recovery / 36 Armstron
Page 41 and 42: Immune Function / 38 • Maintain (
Page 43 and 44: Dietary Supplements / 40 PowerBar h
Page 45 and 46: Reading list Dietary Supplements /
Page 47 and 48: Recommended uses by the AIS Departm

Current Concepts in Sports Nutrition - Australian Sports Commission

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