Sports Nutrition

The Basics of Nutrition

The food we eat provides us with the energy we need to live and perform during physical activity. It affects how well our bodies perform throughout the day and during exercise. You don’t have to be an elite athlete to see a Dietitian. Anyone who wants to enhance their athletic performance or have a healthier lifestyle, can benefit from fine-tuning their nutritional intake. 

Education is a large part of a nutritionists job. With so many gimmick diets regularly hitting the internet, it’s hard to know what foods are good for us. Dieticians are trained in nutrition therapy. They translate this scientific nutrition information into straight forward dietary advice to clients. The aim is to improve their wellbeing through lifestyle and diet modifications.

A table with fresh vegetables on top
Image of a fuel gauge representing that healthy food fuel our bodies

Food Is Fuel

The food we consume consists of macronutrients. These include carbohydrates, protein and fat. Not only do they give our body fuel, but they play specific roles in maintaining our overall health. Carbohydrates are our body’s main source of fuel. They make up approximately 45% – 65% of our daily food intake. Your recommended carbohydrate intake will depend on your lifestyle. 

Protein supplies our body with important amino acids which build, maintain and repair muscle fibres. The amount of protein you consume should take up 15% – 25% of your daily intake. It will depend on your body weight and fitness goals. The Australian guidelines recommend 0.84g per kilogram of body weight for men, and 0.75g for women. The fat found in oils, nuts, milk, cheese, meat, poultry and fish helps provide structure to cells. It creates cushioning to membranes to help prevent damage. 

We also consume foods full of micronutrients (vitamins and minerals). They don’t necessarily add to our calorie intake. Instead, they provide critical functions to ensure optimal body performance.

Small change is mighty change

Small changes in your diet make a big difference. It’s a common myth for people to believe that you have to completely change your diet to make an impact on your health. 

The Role of Nutrition in Sports

Due to their active lifestyle, athletes require a different level of nutritional intake. For this reason, many athletes seek advice from a Sports Nutritionist. 

Sports nutrition is a specialised area of dietetics that has a focus on improving athletic performance. They also assist in injury prevention, overcoming existing health issues and help reach specific body composition goals. 

An athlete’s nutritional need is determined by their frequency, duration and intensity of training and competition. There is no ‘one-size-fits-all’ approach to sports nutrition. Different goals and athletes of varying sports require different nutritional programs. A sports nutritionist will help to develop dietary plans for an athletes lifestyle. It will guide them on what to eat before, during and after competitions and training.

Woman during boxing training sparring on a boxing bag in a gym

Frequently Asked Questions

There is no one ‘best diet’ for athletes. Due to different goals and varying demands of sports, a diet that works for one athlete may not work for another. There is no single food or supplement that can provide the body with what it needs. Instead, a variety of foods contribute to optimal body performance.

A Dietitian is trained across many areas of human nutrition. They assist people to understand the relationship between the food we consume and body performance. Dietitians can provide advice on a range of topics including:

  • Sports nutrition
  • Diabetes
  • Heart health 
  • Osteoporosis
  • Antenatal and postnatal
  • Cancer
  • Healthy eating and lifestyle 
  • Food allergies and intolerances

Vitamins should not be used as a substitute. They’re designed for people who are unable to meet their daily recommended intake through food. As an example, a vegan may need to take iron supplements as they are not consuming enough of it through their diet.

Some good sources of protein include eggs, nuts, raw oats, broccoli, fish, chicken and meat.

Yes. Due to their above average active lifestyle, athletes body’s demand a different nutritional intake. Their diet will depend upon their frequency and intensity of training and competitions.

Image of a healthy pumpkin and mixed lettuce salad

Our Sports Nutrition Services

At QSMC, we have experienced Accredited Sports Dietitians from Apple to Zucchini consulting from our clinics. They’ve worked with some of Australia’s most elite athletes from the Queensland Academy of Sport, AFL QLD, QLD Reds Rugby, Tennis Australia, Diving Australia and the Australian Institute of Sport. 

Our Sports Dietitian’s have decades of knowledge. They work with you to develop an individualised plan that aims to achieve your goals. Whether that is to enhance sporting performance or improve your nutritional intake, they can help.

Our Dietitian’s can also help with weight management and disordered eating programs. We offer one on one in-person consultations, online or phone consultations, workshops and seminars. Call our reception team today to book in with one of our Accredited Sports Dieticians.

Book a Sports Nutrition Appointment

If you would like to book an appointment to see on of our Accredited Sports Dietitians, please contact us. We can be reached on the information below or alternatively, leave your details in our form and we’ll be in touch.

Bowen Hills Clinic

16 Thompson Street, Bowen Hills

Woolloongabba Clinic

812 Stanley Street, Woolloongabba

  • This field is for validation purposes and should be left unchanged.

Eating is not a race

Eating fast causes your body stress. In response, it leads to a slower metabolism, reduced calorie-burning capacity and reduced vitamin and mineral absorption.

Meet Our Accredited Sports Dietitians

Sally Anderson - Advanced Sports Dietician and Exercise Physiologist at QSMC

Sally Anderson

Advanced Sports Dietitian and Exercise Physiologist, Level 1 Anthropometrist

Headshot of Accredited Sports Dietitian Andrew Hall

Andrew Hall

Accredited Practising Dietitian, Sports Dietitian & Exercise Scientist, Level 1 Anthropometrist

Headshot of Sports Dietitian Kirrily Tutt

Kirrily Tutt

Accredited Sports Dietitian, Accredited Practicing Dietitian, Certificate IV in Fitness (Personal Trainer), Level 1 Anthropometrist

Scroll to Top