Training for sport

Adequate nutrition is essential for training, performance and recovery after a sporting event. Your nutritional requirements will vary depending on the level and type of sport/exercise. The two main fuels for your exercising muscles are carbohydrates which are best for more intense activities and fat which is the main fuel for moderate activity.

Carbohydrate

Carbohydrates are the most important sources of fuel for sporting activities and the timing and type of carbohydrate consumed is essential – 60% of energy should come from carbohydrates. If you train on a regular basis, you need to make sure that you eat enough carbohydrates to avoid fatigue and a reduced performance.

Good sources of carbohydrates for basing meals on are:

• gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. bread*
• glutenA protein that is found in the cereals wheat, barley and rye. -free pasta*
• rice and rice noodles
• potato
• pulses (peas, beans, lentils)
• polenta
• buckwheat
• quinoa

Cooking tips

• Add pulses to soups, stews and salads – these are absorbed slowly so will give you a continual supply of energy, and are also good sources of protein
• Serve polenta or quinoa with meals to make a change from the usual rice and potatoes

Eating before Exercise

Eating the right amounts and types of food before undertaking exercise or a sporting event is essential to make sure your body has enough energy and can perform well. A meal should be eaten two to three hours before training and should be consumed with a drink.

Pre-exercise meals

Examples of good pre-exercise meals include:

• Gluten-free porridge* and a banana
• Gluten-free cereal with gluten-free toast and jam
• Gluten-free pasta with a tomato-based sauce with meat, fish or beans
• Baked potato with cheese, tuna or beans
• Rice with chicken or salmon and vegetables
• Meat, vegetables and potato

Pre-Exercise Snacks

Around an hour before training/undertaking exercise you should have a pre-exercise snack with a drink, examples of these are:

• Banana
• Yoghurt with fresh fruit
• Fruit and milk or a fruit and yoghurt smoothie
• Gluten-free cereal bar*
• A handful of gluten-free breakfast cereal*
• Rice cakes*
• Popcorn*
• Gluten-free crackers*

Fluid Loss

During exercise you lose fluid through sweating as your body tries to prevent a sudden increase in body temperature. How much fluid you need and when depends on you and your training programme so you should use your training sessions to practice drinking during exercise.

The amount of fluid that you lose whilst exercising depends on:

• Intensity
• Duration
• Temperature and humidity
• Individual variability

It is important to make sure you are well hydrated before exercising. If you are dehydrated when exercising then you are at risk of having a reduced physical performance. Always take a full bottle of fluids to training and make sure that you drink often and that you continue rehydrating after training.

Post-Event Refuelling

After doing exercise your body muscle glycogen levels will be depleted and so need to be replenished with foods high in carbohydrate. Refuelling post-exercise is essential to reduce fatigue and enhance your performance. It should begin as soon as possible after exercise.

Good recovery snacks can include:

• Fresh fruit
• Fruit yoghurt*
• Gluten-free cereal bars*
• Gluten-free toast with baked beans*
• Gluten-free tuna salad sandwich*

Sports Drinks

A lot of sports drinks do not contain gluten but do check the ingredients on any cloudy or powdered drinks as they could use wheat or barley in the ingredients.

You can also make your own sports drinks and there are plenty of recipes on websites. This is not only cheaper but also you can choose your own flavour to make.

Advice for athletes

If you are training to a high level it is a good idea to seek advice from a dietitianAn expert in food and nutrition. who specialises in sports nutrition who can help you to fit your training around a healthy balanced gluten-free diet.