1st December 2018 Demolish – Clarence Valley, NSW


The Benefits of a Personalised Nutrition Program

Have you ever suffered from any of the following during training or racing?

  • gastrointestinal distress (diarrhoea, bloating, stomach cramps, nausea, vomiting)
  • muscle cramps
  • dehydration or over-hydration
  • fatigue / “hitting the wall”
  • poor sporting performance
  • increased susceptibility to infection
  • inadequate recovery


bio fresh fruits and vegetablesThese are just some of the problems that could show up during your race as a cause of inadequate nutrition. Most people have an understanding of basic nutrition, but athletes sometimes fail to realise that each person is unique & has different requirements, therefore there is no one diet that is right for everyone. Racing/exercising for long periods puts your muscles under stress and creates a deficit in certain nutrients. If you have experienced any of the symptoms listed above, you could benefit from a personalised nutrition program from an Accredited Sports Dietitian.  Getting individualised nutrition advice is crucial if you want to maximise fitness & sporting performance.


Nutritional requirements will vary depending on your weight, muscle mass, age, kJ expenditure, training program, individual metabolic rate, as well as the temperature and humidity on the day, so it makes sense to seek individualised nutrition advice.


Getting the right balance of the following vitamins and minerals can help to enhance performance:

B vitamins:                                          to metabolise carbohydrates

Vitamins C & E, zinc & selenium:       to reduce free radical damage & post-exercise soreness

Vitamin D:                                           for improved muscle function & to reduce the risk of illness

Calcium:                                              to reduce the risk of osteoporosis & stress fractures

Iron:                                                     formation of red blood cells

Potassium, sodium & magnesium:     may reduce the risk of muscle cramps

(Excessive amounts can cause gastrointestinal distress)


nutrition1Good dietary sources of some nutrients:

B vitamins:      wholegrain products, dairy, meat

Vitamin C:       kiwi fruit, citrus, tomatoes, broccoli

Vitamin D:       oily fish, eggs

Vitamin E:       nuts, seeds, avocado, eggs

Calcium:          dairy, fortified non-dairy drinks, canned fish (if the bones are eaten)

Iron:                 meat, chicken, fish, legumes, fortified cereals, some vegetables

Magnesium:    wholegrain cereals, certain fruit & vegetables, milk

Potassium:       certain fruit & vegetables

Selenium:        wholegrain cereals, some vegetables, eggs, meat

Zinc:                wholegrain cereals, meat, chicken

(Thanks to Louise Williams from Coffs Coast Nutrition for a reminder about the importance of specific nutrition. Make sure you drop them an email, or a phone call if you are needing any assistance with nutrition)

CoffsCoastNutrition_LogoIn Australia, Accredited Sports Dietitians are recognised as the experts in sports nutrition, so if you would like individualised nutrition advice & a personalised nutrition plan, why not make an appointment with Louise Williams at Coffs Coast Nutrition.

We can arrange appointments in person & via phone & email.  Contact (02) 6652 7529 or www.coffscoastnutrition.com.au.