Good nutrition is vital to both our health and well being. It fuels all our daily activities from breathing to hard core exercise, without proper nutrition our bodies begin to fail on us. Food provides us with all our essential vitamins, minerals, amino acids, protein and energy which sustain us through life.
If we have poor nutrition and don’t supply our bodies with enough nutrients many things can happen to us and none of them good. Nutrition is so important and many of us fail to eat a proper diet, which is why in Australia poor eating habits is the leading cause of disease. It can lead to obesity, vitamin deficiencies which can cause many horrible symptoms and diseases, coronary heart disease, stroke, cancer and even death. We can also become fatigued, irritable, suffer mental illnesses and fail to thrive.
Australian dietary guidelines
The Australian dietary guidelines show us how to receive all our nutrients through the food we eat on a daily basis. they use the most currant scientific evidence to promote health, well being and to reduce the risk of nutrient deficiencies and chronic diseases.
It is also very important to stay well hydrated. By drinking at least 2L of water daily your body will be replenished and hydrated which allows sufficient flow of nutrients, proper bodily functions and a clear head.
The guidelines state that eating a balanced diet of fruit, vegetables, lean meats, fish, poultry and wholegrain is very important for humans to sustain a healthy life.
|Recommended average daily number of serves from each of the five food groups*||Additional serves for taller or more active men and women|
|Vegies||Fruit||Grain foods, mostly wholegrain||Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans||Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)||Approx. number of additional serves from the five food groups or discretionary choices|
|51-70||5 ½||2||6||2 ½||2 ½||0-2 ½|
|70+||5||2||4 ½||2 ½||3 ½||0-2 ½|
|19-50||5||2||6||2 ½||2 ½||0-2 ½|
|Pregnant||5||2||8 ½||3 ½||2 ½||0-2 ½|
|Lactating||7 ½||2||9||2 ½||2 ½||0-2 ½|
* Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves [28-40g] per day for men less than 70 years of age; 2 serves [14-20g] per day for women and older men.)
Nutrition and training
It is very important to give our bodies the appropriate amount of energy and fuel to meet the demands of your training schedule and recover y process. Training will more than likely increase your daily intake needs especially in regards to macronutrients. The macros are protein, carbohydrate and fats and they are all essential to our body and its functions. Protein is the building blocks of muscles and we simply cannot grow without it. Good sources of protein are chicken, lean meat, nuts; turkey, fish, eggs, dairy and whey protein shakes. Try to incorporate protein at every meal. Carbohydrates are our energy source which is stored in our muscles as glycogen. When we train our muscles use up all these glycogen stores and we need to replenish them. If we don’t have enough glycogen stores it will lead to muscle fatigue and poor performance. Try to eat meals that have a good amount of carbs both pre and post training, think wholegrain breads, vegetables, fruit, rice and legumes. Fat is also used as energy to fuel our muscles and is also important for us to be able to access our stored glycogen. Try to eat a moderate amount of healthy fats that include avocado, lean meat, dairy and fish and refrain from eating unhealthy fats such as chips, biscuits, cake and pastry.
When our bodies receive proper nutrition we notice an increase in our training abilities and a decrease in diet related diseases.
So eat well guys!
By providing our bodies with healthy, nutritious foods we can expect longevity, amazing training results and a lowered risk of disease.
So eat right, train right and live right!