Food First Pyramid

Nutrition Goal 4

A ‘food first’ approach means you can get everything that you need to fuel and recover from exercise from food, at a fraction of the cost of a supplement, and with far less risk of an anti-doping violation. Occasionally, additional nutrients may be needed as a supplement e.g. vitamin D. Make sure to discuss these with your GP or coach and make sure to source appropriately to reduce any risks to health and/or a doping violation.

Nutrition Goal 3

Nutrition Goal 2

All of the required macro& micro-nutrients the body requires for health and performance will be consumed by ensuring a varied diet containing all the major food groups, with plenty of fresh, unprocessed foods, and adequate hydration.

Supplements

MEAL FREQUENCY/TIMING

Adjusting meal timings and frequency in line with training schedules will help to maximise energy levels and training quality, whilst optimising adaptations and recovery.

MACRONUTRIENTS & MICRONUTRIENTS INTAKE

Total Energy Intake

Nutrition Goal 1

Ensure sufficient energy is consumed to maintain body health and function, as well as training and competition requirements.