Protein
Our body cells are made up of proteins, hence amino acids act as building blocks within the body and are vital for cell function and repair. High quality protein is found in all lean animal meats. Other non-meat sources include, soya, tofu, tempeh, eggs, legumes, lentils, quinoa, chia seeds, nuts, cheese and yoghurt. Protein found in plants is not as high in quality or as complete.
Fats
Fats
in the form of EFA's (essential fatty acids) are required for optimal
health, consume adequate amounts of EFA's through your diet. Include Omega 3 found in oily fish,
flaxseeds and poly unsaturated fat omega 6 found in seeds, seed oils,
some meat and dairy produce. We want to stay away from the bad saturated and trans fat (also known as hydrogenated vegetable oil) -
check the labels when purchasing products.
Carbohydrates
A
fuel to the body. When we eat carbohydrates they are converted to
glucose within the body to be used as energy. Carbohydrates are
categorized as simple and complex (complex starchy and complex fibrous).
Simple
Carbohydrates are quickly converted to glucose once digested and spike up
our sugar levels rapidly. Avoid simple carbohydrates such as refined white flour
and sugar as well as products containing these. Fruit is an unprocessed simple
carbohydrate that contains fibre, so it is digested slower and contains
vital micro nutrients (vitamins and minerals). Include fruits in your breakfast or your pre-training meal/snack.
Complex
Carbohydrates provide the body with a prolonged energy release as they
are broken down slowly due to their high fibre content.
Starchy Complex Carbohydrates
(some examples below)
Whole grains
Amaranth
Brown rice
Barley
Millet
Quinoa*
Rolled oats
Chickpeas*
Legumes*
Lentils*
Potatoes
Sweet potatoes
Yams
Carrots
Corn
Pea
Banana
*Also contains high quality protein
Fibrous Complex Carbohydrates
(some examples below)
All Green Vegetables
Tomatoes
Artichokes
Cauliflower
Eggplant
Onion
Beetroot
Mango
Apples
Grapes
Berries
Kiwi
Grapefruit
Nectarine
Plums
Pears
Melons
Pineapple
