Athena News - May 2022

Athena News - May 2022

Athena News – May 2022

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Sports Nutrition Workshop

Sports Nutritionist, Natalie Geale from Eat Smart Nutrition, presented a workshop for the Athena Students last week. A summary of this workshop is detailed below.

Fueling for Performance

Optimum nutrition ensures students are well fuelled, hydrated, focused and alert for school and boosts the immune system. Nutrition is very important in preventing and managing injury.

Carbohydrates

These include breads, pasta, potato, rice, grain, cereal, oats, vegetables – corn, sweet potato, fruit, dairy – yoghurt and milk, beans, legumes and lentils.

Athletes should get 50% or more of their total energy intake from carbohydrates. A snack should be eaten 30 – 60 minutes before training, a snack when training more than 90 minutes at a time and also after training.

Breakfast ideas include:

  • toast with jam/honey/nutella
  • fruit
  • cereal and milk
  • pikelets
  • crumpets
  • smoothies
  • oats with milk and fruit
  • Up and Go drink

 

Pre-training Snacks:

  • Fruit
  • Popcorn
  • Sushi
  • Corn chips
  • Rice
  • Muesli bars
  • Bliss balls
  • Yoghurt
  • Vegetable sticks’
  • Pasta
  • Muffins
  • Trail mix
  • Cheese and crackers
  • Homemade slices

Protein

These are ‘muscle foods’ that support growing muscles and repair and maintain muscle development. These include steak, chicken, fish, ham, beans, nuts, eggs, milk, yoghurt, cheese and tofu. They should be eaten in small portions throughout the day, approximately 20 – 25g of protein every 3 – 4 hours. Interestingly the body continues to work with protein 24 – 48 hours after training.

Fats

Essential fatty acids have anti-inflammatory effects and supports the immune system. Foods include olive oil, nuts, salmon and avocado.

Water

Athletes should check the colour of their urine to ensure they are well hydrated. Drinking one extra bottle of water the day before competition is recommended with 600mL before training, 400mL at each meal, 250mL at each snack and sipping on water throughout the day is recommended.

 

Planning for Success

Planning is the key to success. Try to plan your training foods and your school foods in advance to ensure you have enough of the right foods to eat. Have a good dinner the night before competition, fueling up on carbohydrates 24 – 36 hours before the competition and have a meal 4 hours before the competition. Ensure you have a pre-game and post-game snack.

Congratulations to:

Elise Virr (Year 7) on winning the Beenleigh Open Championship and on competing at the National Championships in Canberra recently where she placed 17th overall.

Alexia Abela (Year 9) for placing 12th in her division of the National Triathlon Super Sprint at Runaway Bay.

Ava Robbins (Year 6) competing against 150 competitors from all over Australia, won all 4 stages of the Goulburn Workers Junior Tour. This is a 2-day event comprising of a 5km prologue, a 20km road race, a 10km individual time trial and a 20km road race.

Lisa Cleverly 
Head of Athena

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