Issue 3 - Bound for Beijing

 Nutrition E-Bites                     Edition 3                             August 2008

BOUND FOR BEIJING: FUELLING UP FOR THE OLYMPICS

As you sit at home and enjoy the upcoming Beijing Olympics in August 2008, take note of what the athletes are eating and drinking.  The longer distance events, including the marathon and triathlon, are fascinating to watch for sports nutrition in action (but sadly not always at its best!).  Watch for consumption of sports drink, water, gels, lollies, energy bars and anything else the athletes use for fuel!  See how often they take them in, whether they slow down slightly or keep up the same pace, how much actually goes in rather than being spilt due to the pace they are consumed, and how the athletes look like they are faring energy wise. 

SDA spoke to five international Olympic sports dietitians to ask what they are packing for their athletes' nutrition kits for Beijing 2008.  Here are a few of their ideas:

Olympians nutrition kit

• Sports drink
• Sustagen Sport
• Rice cakes
• Sports / cereal / muesli bars        
• Carbohydrate gels
• Cereal / muesli
• Skim milk powder
• Canned tuna
• Creamed rice
• Chocolate drink powder
• Vegemite (of course!)
• Couscous
• Quick rice
• Instant potatoes

 HANDY TIPS

• If travelling with athletes into another country, it's always wise to check Customs regulations before you leave your home country.  And even if you've triple checked, make sure all food products are declared on the way into the country to avoid any unnecessary hassles or hold ups. 
• Constipation can become a problem when enduring long hours of travel.  Making sure athletes (and staff!) include fibre (fruit, vegetables, and wholegrain cereals and bread) as well as plenty of fluid, to keep bowels comfortable and healthy! 
• Fluids can also help keep you hydrated in the dry aircraft cabin.  Water, fruit juice, mineral water (depending on athletes' energy requirements), are a much better choice for this than alcoholic drinks.

For more information on nutrition and the travelling athlete, see thefact sheeton the SDA website.

RECIPE IDEA

Banana Berry Shake

Ingredients for 1:

2 scoops vanilla Sustagen® Sport Powder (40g)

250mL low-fat milk

1 banana

3 tablespoons of low-fat berry yoghurt

Method:

Blend all ingredients and serve chilled

Banana can be substituted by other fruit such as peaches, strawberries, mango, kiwi fruit, blueberries, etc. or any soft tinned fruit such as fruit salad

Nutritional analysis per serve:  Energy 1700kJ, Protein 24g, Carbohydrate 67g, Fat 5g

ABOUT THIS RECIPE

This shake is designed for those with high energy needs (endurance athletes, strength athletes wanting to bulk up, or adolescents struggling to eat enough for growth and sport).  It is energy packed full of protein, carbohydrate and calcium, and can even be used as a meal replacement if on the run.  It is great as a post exercise recovery drink to aid muscle recovery and refill depleted glycogen (carbohydrate) stores.  Or try it a couple of hours before a session if you prefer liquid rather than solid foods at this time.  For those who are trying to lose weight, and / or only work out occasionally, just follow your session with a nutritious snack such as a piece of fruit or tub of yoghurt to replace fuel lost, fill your stomach, and tantalise the tastebuds!

SDA hope you find this a useful e-resource.  If you have any suggestions of content or sports nutrition information you would like to know about, we will happily take ideas on board. Please email info@sportsdietitians.com.au  

Yours in sports nutrition, Sports Dietitians Australia

**If you would like to receive these e-newsletters please email info@sportsdietitians.com.au