After the Melbourne 2006 Commonwealth Games we’re seeing a sudden surge in athletic pursuits. There’s nothing like watching 4,500 elite athletes at work to drive your motivation to get moving.

Fuelling fitness

During the Games over 400,000 meals were prepared for the athletes led by David Payne, Catering Program Manager for Melbourne 2006 and dietetic services were co-ordinated by sports dietitian, Karen Inge. Over 1,500 specially designed recipes were available.  Nutritional analysis of all recipes were displayed at the athletes dining hall. Athletes were also be able to get on the spot advice with menu selection at a nutrition help desk, staffed by sports dietitians.  It’s vital that elite athletes balance their daily nutrient intakes to give them energy and that winning edge.

But what’s the best way to fuel your fitness?  Let’s take a look at some of Karen Inge’s top tips, straight from the diets of Commonwealth Games Athletes.

No carbs, no go 

Athletes do:

To provide adequate energy for training and daily life, the diet of an elite athlete needs to be high in carbohydrate.  Carbohydrate rich foods should be the basis of every meal and snack to maintain high energy levels.  This is probably why Delaware North Companies who catered for the games ordered in 5,000kg of pasta alone! 

It is also important that the diet contains protein foods like yoghourt for repair and maintenance of muscles and other tissues in the body.  Plus a low fat diet is essential to maintain low body fat levels. 

You can too:

• Balance your carbs with your activity and include a carbohydrate-rich food like oats, breads, cereals, rice, pasta, noodles, fruit and starchy vegetables at every meal, especially if you’re exercising hard
• Add a low fat protein serve like lean red meat, skinless chicken, fish, seafood, dairy products like yoghourt, low fat cheese and milk, eggs, baked beans and other  legumes to main meals
• Read labels on food packages and look for foods low in fat and high in nutritious carbohydrates and protein 

Refuel to recover  

Athletes do:

To ensure they recover from each training session or event and can complete the next feeling 100%, athletes know that good recovery is essential.  Not only does this involve stretching, icing and massaging muscles, but also nutritional recovery.  The body is more receptive to recovery and replenishing glycogen stores (muscle carbohydrate) straight after a session and that's why it’s vital to have snacks on hand.  

Immediately after an event athletes look to the right combo of food and fluids to refuel and rehydrate.  Often they are too fatigued to munch and crunch through a lot of food so they tend to favour liquid meal supplements that provide the right combo of protein and carbs.  

You can too:

• Drink water as you exercise and finish with a fruit yoghourt drink, like Jalna’s Peach Mango, Strawberry, Wildberry or Swiss Vanilla Yoghourt On The Go, for a great protein-carb recovery combo
• Whip up a banana smoothie with yoghourt to cool and refuel
• Pack your kit or handbag with healthy snack items like fresh and dried fruit, small serves of nuts and fruit and grain bars like Uncle Tobys muesli bars 

For more information on sports nutrition check out www.sportsdietitians.com.au