Nutrition FAQ's

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In it's most simple form energy availability = Food intake – Energy expenditure

Considerations for this include: training frequency, type and time, duration and intensity, gender, body size, training goal, life stress, work stress and age.

Energy demands can change on a day-to-day or week-to-week basis, depending on your phase of training.

Pre-training meals can vary depending on the type of training session you are doing but the most important aspects to factor in are energy availability for the session, avoiding stomach discomfort and timing of food in relation to training.

Some examples may include a smoothie is useful if you have an early morning session or are stuck for time (see smoothie builder for ideas) or the BVG muesli bar if it’s more a snack you need before training or small plate of your normal dinner.

The recommended timings would be 3 hours for a larger carbohydrate based meal and up to 60 minutes before the event for a top-up carbohydrate snack e.g. banana or cereal bar.

With education, planning and preparation you will be able to get the majority of your nutrients but some are only available from animal sources, therefore you may need to consider supplementation under the guidance of your INDI, BDA, or SENr accredited Performance Dietitian/Nutritionist.

Try to always have a recovery snack available as soon after training as possible. To promote optimal recovery your snack should include the 3 R’s

Refuel (carbohydrates)

 Repair (proteins)

Rehydrate (fluids)