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During event - fluid and food intake

Dehydration is a gradual effect. For every increment of fluid loss there is a small rise in your body temperature and heart rate, and an increase in the perception of how hard you are working. Skills and concentration are also impaired. In other words as the fluid deficit grows, there is a continual decline in performance. You may be unaware of small and subtle changes and may only recognise the damage when it becomes extreme. Optimal performance means being at your best, not just escaping serious problems.

The Pre-Event Meal

The pre-competition meal provides a final opportunity to top up the muscle and liver fuel stores. A high-carbohydrate, low fat meal is the best choice. You might like to adapt one of your everyday meals to suit your event timetable, or you may have some special pre-game eating rituals. Larger meals should be consumed 2-4 hours prior to your event whilst lighter snacks can be consumed 1-2 hours beforehand. For events later in the day you might like to combine these strategies.

Fuelling your Body

The fuel requirements for events of up to about 90 minutes in duration can be met by the normal muscle glycogen stores of a well trained individual. (Glycogen is the body's ready source of energy stored in the muscles.) To fuel up, all you need is 24-36 hours of rest or lighter training, and a higher carbohydrate diet. Although a high carbohydrate diet should already be on your menu, you may like to reinforce the focus on "fuel foods" on the day prior to competition. 

Activity Tips for Children

How do your children spend their free time on the weekends and after school? Do they play in the backyard or at the park? Do they play on swings, ride their bikes, rollerblade or skateboard with their friends? Or do they spend long hours watching television or playing computer games?

Physical Activity for People at Work

If you are an office worker sitting at a desk all day, why not try some of these simple tips to increase your movement at work: 

Physical Activity: Keeping Motivated

No matter how high your aspirations to be physically active, the benefits of activity can not be gained if intentions are not turned into action.

Motivation is the key, though the question remains, ‘how is it possible to stay motivated?’ 

Physical Activity: Getting Started and Setting Your Goals

So why should physical activity be part of your daily routine?

Nutrition for everyday activity

The current National Physical Activity Guidelines recommend that Australian adults put together at least 30 minutes of moderate intensity physical activity on most or preferably all days of the week.

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