Sports Dietitians Australia Factsheets
Welcome to the Sports Dietitians Australia factsheets! We encourage you to use the factsheets to further your understanding of these specific areas of sports nutrition but please note that the information they contain is general in nature. We all have different physical needs and attributes. This means that while there are general principles, the key to sports nutrition is that it is very individual in nature. For this reason, not all factsheets are publicly available and are accessible only to members. For support that is specific to your activity needs and health and stage of life requirements, please reach out to an Accredited Sports Dietitian.
Whether you are a recreational athlete, a weekend warrior, social player or an ultra-endurance athlete, your body needs adequate fuel to perform at its best. And it's also crucial to consider the long-term health effects of the foods you consume.
Nuts and weight
Nuts sometimes get a bad rap when it comes to body weight, due to their high fat and energy content. But the body of evidence tells us that regular consumption of nuts is not only integral to health, but also assists with weig...Can eating nuts help with weight maintenance or weight loss goals?
Yes! In fact, regular nut consumption is linked with a reduced body weight, body mass index (BMI) and waist circumference. (i) Replacing less-healthy foods (like processed meats, crisps or a chocolate bar) with a handful (30g) of nuts daily significantly improves diet quality, and supports brain and heart health, without weight gain. (ii iii iv)Nuts help by:
- Satisfying and reducing hunger, as the...
Each day you need energy for school activities, as well as for before and after school training sessions. Plan ahead! This will make sure you take enough food and drinks with you on days you move more, to cover your higher energy needs. Eating enough energy will help your body move faster and for longer. Getting to know how much you need to eat can take time but will set you up well for great sporting performance.
Food for Health & Energy
Food gives us energy. This e...
Are your active juniors achieving their food and hydration needs with a variety of whole foods and water or milk?
Share this great infographic factsheet with your kids, other parents and or local sporting clubs and if you are concerned about your child’s health and or development, please seek advice from your GP or Paediatrician....
Our bodies are made up of ~60% water. Water has many roles in the body but when exercising, water is vital to help maintain blood volume and regulate our core temperature. During exercise to help keep us cool, we sweat and lose water through evaporation on our skin. If we do not replace this lost water, we can become dehydrated.
When we become dehydrated (as defined by a body fluid deficit >2% of body mass), blood volume decreases. This makes it more difficult to maintain blood pressure an...