How is your baseline diet looking?

An athlete’s baseline diet is vitally important to performance – it is the food and fluid that underpins your training and recovery, as well as providing you with the nutrients and components that you need for health and wellbeing.

By Sarah Burkhart, nutrionalist.

The baseline diet is what we call the day to day eating patterns of an athlete – if you use specific sports nutrition strategies these will not be as effective without a balanced baseline diet.

If you don’t have a balanced baseline diet you will also find that your training will not be as effective as you like, you might struggle with your recovery, and you can start to feel very lethargic and tired throughout the day (which interrupts your non-cycling life!).

How can you check your baseline diet? It’s quite simple - ask yourself the following questions honestly:

• Do I eat three balanced main meals each and every day?
• If I need a snack do I choose a high carb, high nutrient, low fat option?
• Do I drink enough fluid to stay hydrated throughout the day?
• Do I have a high carb meal or snack 2 – 4hrs before training?
• Do I have extra fluid before, during and after a training session?
• Do I have a high carb, moderate protein recovery snack after a training session?
• Do I focus on nutrient rich food as opposed to treat foods each day?
• Do I have high energy levels?

Take a look at your answers – if you answered yes to them all then you are doing well, if you didn’t answer yes to them all it might be time to take a look at your baseline diet.

October, 09.

More articles to help you improve your cycling ....

 

About Sarah Burkhart....

Sarah is a Sports Nutritionist who is known for her practical and realistic approach to improving performance and getting results with athletes from recreational to elite international level. She has a BSc majoring in Human Nutrition and Physiology, and has just completed a MSc in Human Nutrition. 

She is a SESNZ Sports Nutrition Practitioner, the Sports Nutritionist for the Massey University Academy of Sport and a guest lecturer for Massey University. Sarah works in private practice providing services in the Wellington, Manawatu, Wairarapa and Taranaki areas in person, and New Zealand wide through her online consulting plans. 

Sarah is also a keen road cyclist in her spare time. You can find out more at www.sportsnutritionist.co.nz or email her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

 

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