Applying the principles of nutrition to a training programme

Understanding the Principles of Nutrition in Relation to a Training Programme

Recognise the importance of balanced nutrition as it provides the essential nutrients for optimal body function and performance.
Understand that the type, intensity, and duration of training affect energy requirements.
Learn the role of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in supporting the body for physical activity.

Body Training and Energy Requirement

Acknowledge that energy intake should match energy output to maintain a healthy weight.
Recognise that increased training intensity or duration requires more energy, often met by consuming more calories.
Learn that a diet rich in complex carbohydrates provides a steady energy supply for endurance activities.

Role of Macronutrients

Understand that cutting back on carbohydrates can hinder athletic performance as they are the body’s main source of energy.
Understand the importance of proteins in repairing and building tissues, especially crucial after strength and resistance training sessions.
Know that fats can be an essential energy source for long-duration low to moderate-intensity exercises.

Role of Micronutrients

Acknowledge the importance of calcium and vitamin D for maintaining bone health.
Recognise that iron and Vitamin B12 play a crucial role in the production of red blood cells and oxygen transport.

Hydration and Exercise

Understand that staying hydrated before, during, and after exercise helps to prevent dehydration and enhance performance.
Recognise symptoms of dehydration, including thirst, reduced urination, dark-coloured urine, dry skin, tiredness, dizziness and confusion.

Pre and Post-Training Nutrition Strategies

Understand that consuming a meal rich in carbohydrates and protein before exercise can enhance performance.
Learn that post-exercise, the body needs nutrients to repair muscles, replace energy stores, and recover. Consuming a balanced meal within an hour or two after exercise can speed up recovery.

Personalising Nutrition for Specific Training Goals

Understand that training programmes focused on building muscle strength may require a higher protein intake.
Learn that endurance athletes often need a diet higher in carbohydrates to sustain energy levels.
Acknowledge that a diet for maintaining general health and fitness should be balanced, varied and include all food groups.
Importance of consulting a healthcare or fitness professional when making significant changes to diet or exercise routine, to ensure they are safe and beneficial for individual needs.