Issue 18 - Fighting Fatigue
Nutrition E-Bites Edition 18 December 2009
Fighting Fatigue
Most people will experience tiredness or fatigue at some stage in their lives. Causes may be stress-related OR a lack of sleep (or too much Christmas cheer!). However, it is important that underlying medical conditions are ruled out first. Fatigue in athletes is often only temporary, caused by an increase in the amount or intensity of training and tiredness usually disappears as the body adapts to the new workload. Fatigue also occurs during exercise and may be related to various nutritional factors such as fuel depletion, low blood glucose (hypoglycaemia), and dehydration. However, tiredness can be a chronic condition that needs further investigation. Adequate nutrition is often overlooked as a contributing factor to fatigue. In many cases a simple change in eating habits can increase energy levels and improve performance.
How are you and/or your athletes travelling? SDA has updated the Fighting Fatigue fact sheet and is a great resource for anyone involved in sport. Click here to access the new fact sheet now available online.
Fight Fatigue this festive season
…With an athlete-approved antioxidant-packed vegetable lasagne!
Vegetable Lasagne
1 onion, finely chopped
2 teaspoons minced garlic
2 zucchini (courgette), grated
400 g sweet potato (kumera), grated
150 g button mushrooms, chopped
825 g can chopped tomatoes
3 tablespoons tomato paste
2 teaspoons sugar
salt and freshly ground black pepper or mixed herbs, to taste
spray canola or olive oil
375 g fresh lasagne sheets
500 g low-fat ricotta cheese
1/2 cup grated Parmesan cheese
2 teaspoons minced garlic
2 zucchini (courgette), grated
400 g sweet potato (kumera), grated
150 g button mushrooms, chopped
825 g can chopped tomatoes
3 tablespoons tomato paste
2 teaspoons sugar
salt and freshly ground black pepper or mixed herbs, to taste
spray canola or olive oil
375 g fresh lasagne sheets
500 g low-fat ricotta cheese
1/2 cup grated Parmesan cheese
Preheat the oven to moderate (180°C or 350°F). Spray a large pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the garlic and cook for 1 minute more. Add the zucchini (courgette), sweet potato (kumera), mushrooms, tomatoes and tomato paste. Bring to the boil, then reduce heat and simmer for 5 minutes. Stir in the sugar, and season to taste. Spray the base of a large lasagne dish lightly with oil. Cut the lasagne sheets to size and arrange a layer of sheets over the base of the dish. Top with a thin layer of sauce, then continue layering pasta and sauce, making one of the layers with the low-fat ricotta. Finish with a thin layer of sauce on top, sprinkle with parmesan and bake for 30 minutes. Stand for 5 minutes before cutting into squares to serve.
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ANALYSIS per serve
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4
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6
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Energy kJ (Cal)
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2643 (630)
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1762 (421)
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Carbohydrate (g)
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79
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53
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Protein (g)
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35
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23
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Fat (g)
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19
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13
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Calcium, Vitamin C
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|
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Preparation time: 25 minutes
Cooking time: 30 minutes
Serves: 4-6
(Can be frozen and reheated later)
Cooking time: 30 minutes
Serves: 4-6
(Can be frozen and reheated later)
Source: Courtesy of the Survival for the Fittest cookbook, AIS Sports Nutrition. Go to http://www.ausport.gov.au/ais/nutrition/recipes for more performance fuel ideas.
Do you need a Sports Dietitian in your local area?
Did you know that you can search to find a qualified Sports Dietitian in your local area? Sports Dietitians can provide advice on issues such as:
- maximising energy for sport and health
- eating to optimise growth and development
- what to eat before competition
- recovery nutrition techniques
- best fluid choices for exercise and staying hydrated
- maintaining appropriate body fat levels, and;
- education on food choices and tips while travelling
Make sure you get your accurate and up-to-date sports nutrition information from the professionals for sound science and a proven track record.
Click hereto find a Sports Dietitian in your local area for individual consultations and/or group education sessions.
Have you attended an NES Course this year?
If you haven’t enrolled yourself in our popular one-day Nutrition for Exercise & Sport course yet, make this your New Year’s resolution! You have the opportunity to learn from experienced qualified Sports Dietitians on a range of sport nutrition topics. It is appropriate for coaches of all levels, parents of active children, teachers, personal trainers, others interested in their own personal fitness and performance.
Click here for all the details and dates & locations in 2010.