How to fuel your body

to maximize results
Archery nutrition for training and
competitions
Rebecca Disher
Advanced Sports Dietitian
What we know………..
•Carbohydrates are ENERGY foods that fuel
our brain and muscles for exercise, work and
everyday life
–What are some carbohydrate foods?

•Proteins are foods that REPAIR and BUILD

your muscles strength, endurance and your
ability to increase shot length/draw weight
–What are some protein foods?
 Carbohydrate Rich Foods
•Breads, bread rolls, wraps
•Breakfast cereals
•Pasta, rice, noodles, quinoa, cous cous
•All fruit (whole, juiced, tinned)
•Starchy Vegetables – potatoes, taro and corn
•Legumes – baked beans, kidney beans, lentils
•Cereal, muesli and breakfast bars
•Low fat dairy foods (milk, yoghurt, custard)
•Pancakes, crumpets, scones, muffins
 WHY focus on carbohydrates for
training and competition:
¾ Stores must be both maximized and replaced or fatigue will
result.
¾ Questions to ask yourself: Do you finish as strong as you started? Does
your bow arm drop? Do you collapse at full draw? Do you fatigue during
shoots?

¾ Fatigue = poor concentration, muscles inability to compete,

mental attitude, ability to hold form.
¾ Inadequate carbohydrate will result in the use of protein as a
fuel source= muscle breakdown = decrease strength and
muscular endurance
When should I eat CARBS to maximise
my performance?
Timing Carbohydrate intake
Before exercise (2-3 hours before) Low GI
Moderate fibre
Pasta, multigrain sandwich/wrap, fruit salad and yogurt, fruit

During Exercise If going over 90mins continuous then YES

High GI
Sports drinks, cereal bars, jellybeans (95g), rice cakes/crackers**
After Exercise (first 30 mins) As soon as exercise finishes
High GI preferably
Sports drinks, watermelon, cereal bars, white bread, white rice
After Exercise (within 24 hours after) Low GI
Small amount (~1/2 cup) every meal/snack after moderate exercise
Large amount (~1 cup) every meal/snack after heavy exercise
Enough to refill your petrol tank!
 PREPARE for Training……...

• PREPARATION (a few hours before training starts)

– fuel up by eating energy foods
– hydrate with fluids

• Plan meals and snacks to fit training – you may have to

take them to school/uni/work with you

• Think about your recovery after training – you may have

to pack snacks for after training too

• Remember to pack plenty of water

 How much carbohydrate?
• High volume training days
• Intense training sessions
Carbohydrate portions of meals may need to be increased
Carbohydrate snacks for training may need to be increased

• Rest days
• Light training sessions
• Coming into a competition i.e. taper
training load
Carbohydrate intake may need to be reduced -
especially from less nutritious carbohydrate sources
How does this change for competition
day?

YOU NEVER TRY ANYTHING NEW ON

COMP DAY!

If you haven’t trained with it, you don’t

compete with it!!
 PREPARE for Competitions……...

• PREPARATION (Should start the day before your competition)

– fuel up by eating energy foods (think about location
/availability of food)
– hydrate with fluids
– Provide your body with some muscle repairing foods
• Plan meals and snacks for the 24hrs before a competition!!

• Think about your travel, time of warm up/how many rounds/

how long are the rounds, recovery after the competition– you
may have to pack snacks that are non-perishable or in an esky

• Remember to pack plenty of water (Minimum 2-3L day before a

competition)
Quality fuelling foods for training and
competitions
We also find them in drinks, snacks and
desserts
If you are too nervous to eat too much…..
 What NOT to choose while competing
and/or travelling ….

Sugary carbohydrate foods High fat carbohydrate foods

•Sugar •Pastries
•Confectionary •Crisps and chips
•Low-fat ice-cream •Chocolates
•Soft drinks •Cakes
•Cordials •Sweet biscuits
•Jelly •Savoury cracker biscuits
•Sports Drinks***
•Chocolate-coated muesli /
health bars
•Full-fat milk and ice-cream
Travel Food

9 Easy to store
9 Packaged
9 Small
9 Appetising
9 Carbohydrate rich
9 Solid or liquid?
At the competition

• Be prepared!
• Don’t rely on the canteen or vending machines –
often not available anyway
• 2 drink bottles each
– 1 water
– 1 sports drink
– Even more if it is all day
– Freeze bottles overnight to
keep cool
 Snack comparison

=
2 200 kJ 2 200 kJ
7 g protein 25 g protein
33 g fat 5 g fat
50 g carbohydrate 95 g carbohydrate
Protein foods = muscle foods
Protein for your muscles
¾ Very important nutrient for growth and strength gains
¾ Helps to maintain, rebuild and repair all of our
muscle tissues
¾ Children require more protein than adults
¾ Athletes require slightly more protein, especially
those who are growing (adolescents) or undertaking
a strength program
 How much protein does any
athlete need?
Minimum 1-2
serves per day
One serve is equal to:
BUT!
65-100g cooked meat or chicken
You must take into 80-120g cooked fish
account the amount of 2 eggs
exercise and its 1/3 cup cooked beans, lentils or chick peas

intensity 1/3 cup almonds

 Where do you find protein?
Animal Sources Plant Sources

2 small eggs 4 slices wholemeal bread

1 cup low fat milk 3 cups wholegrain cereal
35g lean beef, lamb or pork 2 cups cooked pasta
40g lean chicken 3 cups cooked rice
200g reduced fat yoghurt 200g baked beans
50g grilled fish 60g nuts or seeds
30g reduced fat cheese ¾ cup lentils or kidney beans

~ 10g protein
 How can I ensure a healthy protein
intake?

9 Spread your protein intake over the day-

choose a protein source at every main
meal
9 Use your palm as a guide
9 Choose lean sources and trim off excess
fat
9 Nothing deep fried, crumbed or covered
in pastry
 Tips for the gym
Goal: increase strength and
power
Support training through:
– ‘GROWING’ foods

30-60 minutes after ALL sessions:

• 300ml Sustagen/liquid meal
replacement
• 300ml milk
• 1 tub YoPro or Chobani FIT
yoghurt
• 350ml Up & Go ‘Energize’
• 2 eggs or slice of lean meat
• A MAIN MEAL with 100g protein
 The Plate – for after hard training,
competition day and pre-comp day
IMMUNE FOODS
Veggies or salad –
choose as many colours
PROTEIN
as possible
Meat/chicken/fish/eggs
/vegetarian proteins

CARBOHYDRATE
Rice, pasta, noodles,
quinoa, couscous, bread,
wraps, potato, sweet
potato, corn
 The Plate – for after easy/mod training,
during taper or rest days

IMMUNE FOODS
PROTEIN Veggies or salad –
Meat/chicken/fish/eggs choose as many colours
/vegetarian proteins as possible

CARBOHYDRATE
Rice, pasta, noodles,
quinoa, couscous,
bread, wraps, potato,
sweet potato, corn
 Breakfast at competitions
• Eat similar to what you would at home:
– A snack before training/competition
– Cereal with milk/yoghurt +/- fruit OR eggs with
toast OR fruit with yoghurt + toast
– Eat a similar amount to at home – you don’t
need to have fruit + cereal + toast + eggs +
juice if usually you only eat a few weetbix!
– There may be options to take some snacks
from breakfast e.g. fruit, muesli bars for later in
the day
Lunch/Dinner at competitions
9 Yes you still have to eat veg or salad!
9 You need some energy foods such as rice, pasta,
bread, potato or sweet potato (particularly
important if you are competing the next day)
9 You will need a protein food such as meat,
chicken, fish or a vegetarian protein AT EACH of
these meals
 Pre-comp meal
• Plan a meal with plenty of ENERGY
FOODS and fluid for the night before

• Avoid too much fat, fibre, spicy

foods etc

• Choose foods that make you feel

good and ready to compete (don’t
try something new)
 Nutrition goals
1. Prepare (at least the day before)
– fuel up glycogen stores by eating
CARBOHYDRATE FOODS
– hydrate with fluids
2. Plan meals and snacks to fit the time you are
competing
3. Think about your recovery – you may have to
pack your own!

Remember to get enough sleep the night before

your competiton – 8 hours is ideal
 Cut out unnecessary extras – save
the treats for after your competition!
 DO YOU DRINK ENOUGH?

• Ever checked your

weight before and
after a training session?
• Do you drink only when
you’re thirsty?
• Ever look at the colour
of your urine?
What does the colour of my urine
tell me?
Your kidneys control the
water in your body and get
rid of waste products….they
try to conserve water when
you haven’t drunk enough
and all the waste products
are concentrated to a darker
colour
Dangers of dehydration

¾ Increased heart rate

¾ Overheating
¾ Reduced concentration and
reaction time
¾ Reduced gut absorption
¾ Fatigue / tiredness
What signs should you take
notice of?
• Muscle cramps
• Fatigue
• Feeling hot and thirsty
• Headache
• Nausea (feeling sick)
• Concentrated urine
colour
Poor Choices Better Choices
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