Haslam Wins Mentoring Dietitian Award
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
5M ago
NSW Institute of Sport (NSWIS) Sports Dietitian Rebecca Haslam has won a prestigious award at the biannual Sports Dietitians Australia (SDA) Conference for excellence in mentoring. Bec was presented with the award for her work in developing a two year program called the Sports Nutrition Accelerated Career Scheme (SNACS) after identifying a gap in high performance skills and knowledge in early career sports dietitians . “I noticed a gap in the skills and knowledge of dietitians to work at an Institute like NSWIS and so created a two year program designed to fast track their development in high ..read more
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Why is nutrition around training important for high-performance?
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
7M ago
Fuelling training sessions with quality nutrition beforehand is important to ensure your body has the energy it needs to perform at its best. The harder you can train, the better the training outcomes and ultimately the better athlete you can become. Additionally, post-training nutrition will influence training adaptations and impact how well you perform in subsequent sessions due to its influence on recovery. Poor recovery can lead to excessive soreness and fatigue, influencing your capacity to perform at your best consistently. What to eat before training Carbohydrates are the primary fuel s ..read more
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Eat Well on the Snow
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
8M ago
Eating well on the mountain during the snow season can greatly impact energy levels and how much you get out of your training. With some smart planning, you can also reduce your risk of injury and maximise recovery for successful back-to-back days on snow. Below we share our top five tips that can help guide skiers and snowboarders in packing for a day on snow. 1. Pack your backpack the night before In the morning it can be a scramble to get ready so getting food organised the night before is a good strategy to assist time management. That way, in the morning you can focus on eating a substant ..read more
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How Do Athletes Eat at the Commonwealth Games?
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
1y ago
Whenever there is a multi sport international games event, everyone is always curious about the food. In particular, the dining hall! It’s a key feature of an athlete village where all countries and athletes come together to eat. It’s no easy task for organisers to consider the individual needs of thousands of different athletes including their energy demands, dietary needs, culture, cuisine, tastes, food safety and body types. The 2022 Commonwealth Games is a multi-village set up which requires food service areas at five village locations throughout Birmingham.  The dining halls will pro ..read more
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Supporting Female Athletes
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
2y ago
Each athlete has different nutritional demands and needs – an individual’s physical and performance goals, the type of sport they play, and energy demands required for their sport all influence this. Individuals might have further unique nutrition needs based on their relationship with food, underlying health issues or allergies and intolerances to food. The role of the dietitian is to help weave all these needs and beliefs into a meal plan and daily nutrition habits that lead to the best outcome for the athlete as a person and for performance. Further complexities that play a role in individu ..read more
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Healthy Swaps to Increase Fibre Intake
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
2y ago
While a wide variety of foods can and should make up a high-performance diet, a key nutrient to incorporate to support optimal health is fibre. Fibre plays an important role in optimising gut health, which we know can have a significant influence on other areas of health including mental health and the body’s immune defence. Fibre can be found in fruit, vegetables, whole grains, legumes, nuts and seeds. Making one or two slightly healthier choices in how you fill your plate each day may help to create more sustainable shifts and encourage long-term change in nutrition habits, rather than feeli ..read more
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13 tips to gaining good weight
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
2y ago
Do you keep getting unwanted weight loss from high training loads? Are you trying to increase good weight through increases in muscle mass? Does your weight stay the same no matter what, when you just want add a few extra kilos of muscle? Its not just a matter of eating whatever you like, whenever you like, to increase good weight and benefit from the functional weight gained through muscle mass. Gains require a structured training plan which will promote muscle turnover and strength, and you need to give your body the right type of fuel so it can use it effectively to then build muscle and m ..read more
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Healthy ingredient swaps to positively impact your diet
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
3y ago
In training, sometimes very small changes to skills or techniques can make all the difference to overall performance. A slight adjustment of an angle, or timing of a stroke, can have a huge flow-on effect to impact performance. Nutrition is very similar in that making small modifications to what ingredients are used, or how food is cooked, can impact the quality and health of a meal and your overall diet. Below are a few key ingredient swaps and cooking techniques to adjust and tweak your diet to have a longer-term impact on performance outcomes. The post Healthy ingredient swaps to positivel ..read more
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20 sambo combo ideas for athletes
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
3y ago
There are some key themes in performance eating to fuel and recover from training around having balanced meals. While it is one thing for meals to be nutritionally balanced, long-term adherence to a healthy high performance diet involves including foods that are tasty and enjoyable too. Balanced meals and good recovery options don’t need to be anything complex or time consuming. The humble sandwich can offer the perfect balanced platform for some high fibre carbohydrates in the form of a roll, sliced bread or wrap, lean protein options both animal or plant based and salads but include a raft o ..read more
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Breakfast cereals – A comprehensive review for athletes
NSW Institute of Sport (NSWIS) - Nutrition Blog
by NSW Institute of Sport
3y ago
Much like the ever-growing range of milks on offer in Australian supermarkets, there are also now over two hundred breakfast cereals available too. This array of choice can be overwhelming, especially when there is such diversity in the nutrient quality across products. Read our comprehensive review of milks. To understand how to make the best choice to match your goals and preferences, we have compared the nutrient composition of eight common breakfast cereal products. Context is crucial in nutrition and different cereals can have a different role in the diet depending on your goals. Some cer ..read more
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