Been working hard at the gym? Don’t feel like you are getting any stronger? Not seeing the results you are after? Maybe you need some nutrition advice to help with gaining lean mass?

We have all heard that fitness is 30% exercise or training, and 70% nutrition. And that is 100% right. You can train as hard as you are physically able to, though won’t see physical results if you do not fuel or re fuel your body appropriately. So here are out top tips for gaining lean mass!

• Eat at least 4-6 meals/snacks per day – you need to take in more kilojoules from food and drink than you expend or burn.
• Include some protein at each meal and snack to assist muscle maintenance and growth.
• Before any training session, have a carbohydrate based snack.
• After completing every training session, you need carbohydrates for recovery, plus protein to provide amino acids for growth and repair.
• A great option for immediately after a strength/resistance session would be 20-25g of whey protein (fast absorbing). Carbohydrate to complement this could come from adding milk to the whey protein or by including a carbohydrate food as a snack or within your meal.
• Have a big glass of milk (400ml) before bed to help build muscle overnight – this provides a slow release source of protein.
• Make use of all your fluids – instead of drinking only water, maybe have an extra milk drink.
• Make sure that your diet is still not too high in saturated fat, so that you don’t gain extra body fat.  But you certainly don’t need to be on a ‘no fat’ diet! Healthy fats (good oils, avocado, nuts and seeds etc) may be included to add extra kilojoules as well other important nutrients.
• Last but not least…. unfortunately you have to ensure you are training hard!!!!

If you need any help with designing a nutrition program to suit your training goals, contact an Eat Smart Dietitian!

Pre-season is that time of year to start getting ready for the season but it is important to remember you don’t need to achieve an entire seasons fitness in the preseason.  It’s great to aim to be fit but also fresh as you have the whole season ahead of you!  Depending on what sport you are competing in, different sets of skills are important but one thing in common is you want to maximise your potential in the fundamental skills required for your sport. And what better to help adaptations and fuel your body and get the most from your training than having a great nutrition plan!

Here are some tips for the pre-season to help you get in shape:

1.     Hydration:

In the humidity and hot conditions of the Brisbane summer it is ESSENTIAL to make sure you are hydrated!  Not just around training, but on a daily basis.  It is not uncommon for athletes to lose up to 4kg or more in one training session.  Some tips for hydration include:

• ALWAYS begin sessions WELL HYDRATED! You should be drinking regularly on training AND non-training days.  The general rule of 2L of water per day is often not enough in our summer heat.   Keep a water bottle on you at all times and sip regularly.  Your food intake should also include foods with sodium, calcium, magnesium, potassium in them to keep your electrolytes up.  Dairy foods are naturally high in these minerals.  Of these minerals, sodium is the most important in hydration.  Foods naturally high in sodium include vegemite, cereal, milk, cheese, ham, salted rice crackers and salted popcorn.
• Know your ‘hydrated’ weight.  Weigh yourself regularly to know what weight you should be in the morning.  If you are lighter than usual, it can mean you do not drink enough fluid the day before or recover adequately after a session.
• Weigh yourself before and after training to make sure you know how much fluid you have lost and replace it! You should aim to drink around 150% of what you have lost over the next 4 hours.
• Check your urine colour.  It should be a clear to pale yellow colour.  If not, you need to increase your level of fluids.
• You should be also drinking during sessions, particularly those >60minutes.  Sip on a water and/or sports drinks depending on intensity, humidity, duration. Plain water can be an effective drink for fluid replacement, especially in low intensity and short duration sports. Sports drink can be useful during high intensity or endurance sports, as it contains both carbohydrate for fuel and flavour and electrolytes (sodium) to help the body ‘hold on to’ fluid more effectively as well as stimulate thirst. Fluid needs are highly individualised and there’s no ‘one size fits all’ approach to fluid intake.
• It is important to formulate a plan for harder and longer sessions on your fluid and electrolyte needs during the session.  This will allow you to get the most out of your training sessions and know what you need to bring to training as well as before and after a session.  A sports dietitian can help individualise this specific to you.
• The preseason is an important time to also practice your hydration routine BEFORE competition and get it right.  Use the preseason to learn what works best for you and master your routine before it really matters.
• Be prepared!  Carry a water bottle with you, bring what you need for during and after training.

 2.     Fuelling:

The right nutrition before, during and after training can help to optimise your gains during the pre-season.

• Before training:

Not only is it important to eat the right food the meal before training, but also leading up to sessions so your muscles are well prepared for the training ahead. Your daily diet should be rich in carbohydrate in order for your muscles to have good stores of glycogen (stored carbohydrate). You then should be topping up at your pre-training meal.

This will allow you to perform at your best at training which will in turn lead to training adaptations and greater fitness gains.  If you struggle to eat before training (such as an earlier training session), use the pre-season to experiment with trialling different foods and timing before training.  Try a very small amount of that food and gradually increase with improved tolerance.

• Eating protein regularly during the day also helps to keep your body in a ‘positive nitrogen balance’ which means there is a good supply of protein available to help with muscle repair, recovery and muscle building and adaptation.  Include a good protein source at all meals and snacks.
• Eating during training:

With sessions >60-90mins (depending on intensity), it is important to consume fluid and fuel during training.  This could be done as a water, sports drink (which allows you to get both it) or gel or easily tolerated foods.  Once again, pre-season is PERFECT to get your game day routine down pat.

• Recovery:

Your next session will only be as good as your last recovery.  It is important to consume a meal with a good source of protein and carbohydrate for optimal recovery of cardiovascular training and 20g-25g of protein following weight training.

Your meal after training is best to be eaten within a 15-30 minute window after training to help kick start the recovery process.  If you struggle to eat straight away, try combining your fluid and fuel needs by having a sports drink, milk drink, sustagen, Up and Go or smoothie etc.

Other Nutrition Tips:

• Days which you are training more, you should be eating more.  This will not only help you with prepare, fuel and recover well but will allow you to reach or maintain your body composition goals.
• If you struggle to consume foods on heavy training days, try food in ‘fluid form’ or liquid meal replacement such as a smoothie, milo and sustagen in between meals.
• If you are interested in any particular supplements (beetroot juice, beta alanine etc) , this is also a good time to give them a go.  Ask your sports dietitian for guidance!
• Rest and recovery are important!  The pre-season can be intense so it is important to allow your body adequate rest between sessions.  Sleep well, have a nap if you need, get massages and eat and drink well!

General Fitness Tips:

• If you are in a sport which is a skills-based game (AFL, rugby, soccer, netball etc), this is a good time to give priority to skills training while you are not tired from week to week competition.
• Endurance training requires at least 6 weeks of fitness to achieve an appropriate level of fitness. It is important to use the pre-season to get to a good level of fitness as rushing this can increase your risk of injury
• For training adaptations it is important to include all specific areas of training specific to your sport, which include weight training, skills, endurance, speed focused training to name a few.  This should be periodised by changing the intensity, duration, time, type of training to enhance performance.  Additionally adding variety to venues will help stop boredom. An exercise physiologist or strength and conditioning coach is important to help with your pre-season plan.
• Don’t forget your warm up and cool down!  This will help prevent any injury.

All the best with the pre-season and getting the most out of your training!  Remember, you have an opportunity to gain the most from your training but also get your nutrition routine in place.  Make the most of it!

Written by our Eat Smart Dietitian Peita Hynes.

How to Test whether you are Hydrating Correctly

Written by Simone Bourner, APD and Accredited Sports Dietitian

Did you know that being dehydrated any more than 1% of your body weight can impact negatively on your performance?  Dehydration makes it more difficult to make decisions and can cause you to fatigue earlier? Not what you want to stay on top on your game! Now that the weather is warming up it’s more important than ever to check in and see whether your hydration is up to scratch!

How does dehydration affect my performance?

Dehydration impairs:

• The body’s ability to regulate heat = increase in body temp + heart rate
• Perceived exertion = feel more fatigued and decreased work output
• Mental function = decreased motor control, decision making, skill & concentration
• Gastric emptying = stomach discomfort and reduced opportunity for fluid replacement

How do I know if I am dehydrated?

Symptoms of dehydration may include overheating, feeling thirsty, early fatigue, headaches, nausea, loss of concentration, muscle cramps and twitches and dark concentrated urine. Sweat rates differs depending on body size, age, exercise intensity, environment and fitness levels so there is no guideline that suits everyone. Some of the methods we use with our athletes to check their hydration is on point include:

Urine Specific Gravity (USG) Testing

Athletes bring a urine sample from first urination in the morning on the day of testing.  It is measured using a piece of equipment that detects the level of light. USG reading should be less than 1.02.

Fluid Balance Testing

The goal of fluid balance testing is to measure individual sweat rates, fluid replacement and to provide feedback and guidelines for individuals.

This involves

1. Weighing in and out in minimal clothing pre and post session. Initial weigh in conducted after emptying bladder.
2. Weigh pre and post urination to estimate fluid losses.
3. Fluid intake is measured during session by weighing of water and sports drink bottles.

What fluids do I need?

For everyday hydration choose water as your main fluid and drink frequently throughout the day. For standard training sessions water is fine too. Keep a water bottle nearby and drink small amounts at every opportunity. If you are training or competing for over 90 mins, it is particularly warm or you know you are a salty sweater (think salt deposits on your lips and face when exercising, a feeling a salt crystals on the skin once sweat dries and a salt ring on clothing once sweat dries) you may choose to use a sports drink such as Gatorade, Staminade or Powerade to help provide carbohydrates and replace electrolytes. Post activity, aim to replace approximately 150% of fluid lost within 2-3 hours. Water with your recovery meal is usually suitable.

Practical Tips

-          Don’t wait until you are thirsty to drink

-          Take a water bottle with you to training and sip often throughout the day

-          Check the colour of your urine and aim for a pale straw colour (think homemade lemonade). If it’s more like apple juice, you’re dehydrated!

-          Weigh yourself before and after training/game to estimate fluid losses

Chat to your Eat Smart Dietitian to work out an indivisualised hydration plan for your training or next event. We are also running a program to provide a FREE sports nutrition education presentation each month next year. Check us out on facebook at Eat Smart Nutrition Consultants or email simone@eatsmartnutrition.com to find out more.

Caffeine- can it enhance your workout?

Written by Rebecca Evans, APD, Accredited Sports Dietitian, Exercise Physiologist

Caffeine is the world’s most widely consumed psychoactive drug (stimulant of the central nervous system) and is classified by the Food and Drug Administration as ‘generally recognised as safe’ [GRAS].  It wasn’t until 2004 that athletes were given the all clear from the World Anti-Doping Agency [WADA] that they could consume caffeine within their usual diets without having to worry about gaining permission.

Within Australia, the Australian Institute of Sport (AIS) use a supplementation program that details approved substances that are safe to be used by our athletes.  Currently caffeine is considered a GROUP A class supplement and has been thoroughly tested and has shown important, scientific evidence with significant ergogenic effect (performance-enhancing).

What is an ergogenic aid?

Caffeine is classified as an ‘ergogenic aid’ in that a particular substance causes a direct ergogenic (work-enhancing) effect on performance, through a pharmacological rather than physiological effect.  For example, a physiological supplement would be what we regard as a dietary supplement like sports gels, drinks, bars, liquid meals, multivitamin/minerals, iron supplements etc.  These supplements or special foods help an athlete achieve recognised nutritional goals and are useful in providing nutrients that are difficult or impractical to obtain from normal foods ( in special circumstances). Whereas an ergogenic aid generally contains nutrients or dietary components in amounts in excess of the usual dietary intake like bicarbonate, caffeine, Creatine, Beta-alanine and beetroot juice/nitrates. These particular substances have clear scientific evidence to support its use and are considered a GROUP A class on the AIS Supplement Program.

How does Caffeine work?

The benefits of caffeine and performance still remain unclear; however, the most popular theory is that caffeine blocks the action of adenosine on its receptor, which blocks the onset of drowsiness induced by adenosine.    Research has shown that caffeine can decrease perceived exertion therefore to reduce the feelings of fatigue during an event/race/session.  It produces increased fast and clearer flow of thought, increased focus and increased muscle contractility for better general body coordination.  There were initial studies that suggested caffeine could improve endurance performance by increasing the use of fats from adipose tissue and the muscle ‘sparing’ muscle glycogen (helping for energy reserves).  However, follow-up studies have suggested that this isn’t necessarily the case.

Benefits on performance:

The effectiveness of caffeine will be different for each and every one of you.  Caffeine affects vary based on the amount ingested, the frequency of consumption, the individuals metabolism and the type of training being undertaken.  A lot of people don’t realise that it takes the body 45 minutes for 99% of the caffeine to be absorbed and the  half-life for caffeine is anywhere from 4 to 6 hours on average, which explains why the average energy drink or coffee’s effect lasts about 4 to 6 hours. We also have 3 levels of sensitivity to caffeine. This also determines how well you metabolize caffeine and to what degree its stimulating properties affect you.

Types of exercise that caffeine has shown to be effective:

• short-duration high intensity events/efforts (approximately 1-5mins)
• high intensity aerobic training/events (20-60mins)
• endurance events (90+  mins continuous)
• ultra-endurance events (4 hours + )
• prolonged intermittent high intensity (team and racquet sports)

How much caffeine do you need?

Caffeine can be found in leaves and the nuts and seeds of various plants.  We predominantly consume caffeine in the form of teas, coffees, cocoa (i.e. chocolate), some cola-type soft drinks and energy drinks/shots.  The average cup of coffee can range from 60-120mg of caffeine, tea with slightly less with 10-50mg and your average cola-type drinks 30-45mg.  One surprising high caffeinated drinks on the market at the moment are the iced coffee with some having up to 170-180mg per serve!  However, toxic doses of caffeine, over 10grams for an adult, can be extremely harmful to the body, which equates to ~50-100 ordinary cups of coffee in a day.

For caffeine usage in exercise a regular coffee may do the trick for some but the dosage amount required for an ergogenic aid response can be alittle higher depending on the person’s weight.

Protocol: 

• 1-3mg/kg if tolerated and trialled in training
• 1 hr before
• Timing protocol during race not standardised (perhaps every 2 hours)
• Peak concentration is reached at approximately 3-4hr (ergogenic effect lasts up to 6hr)

The caffeine source may be in the form of tablets, coffee/tea, some types of gum, cola drinks, and some caffeine containing sports drinks, some sports bars and some gels. Make sure you’ve tried the type of caffeine source you intend to use in the race during training.  Recent research has suggested that caffeine in gum form is absorbed more quickly than that from tablets etc.  NOTE:  Athletes should work with their accredited sports dietitian to determine lowest effective doses to avoid any negative side effects of caffeine use.

Possible side effects of having too much caffeine?

Although caffeine has proven to be an effective ergogenic aid, you can have too much caffeine that could negatively affect your performance.  Too much caffeine can impair fine motor controls (think getting the shakes really bad or trying to thread a needle with string); it can increase your heart rate (increase perceived rate of exertion if you have too much); increase anxiety levels (not great if you are already nervous before an event); disturb sleep (which you need to aid recovery and performance); and could lead to gastrointestinal upsets (bowel issues such as diarrhoea, pains, bloating, discomfort- not what you want before a training session or race).

Questions that need to be asked before any substance/s are consumed:

1. Is it safe?
2. Is it legal?
3. Is it effective?

The use of caffeine by adolescents and children competing in sports is not advised, particularly in very humid and hot conditions.

If you would like to trial caffeine for your sessions or sports please contact one of our accredited sport dietitian to help develop a strategy.

Are you fueling up for training?

To prepare for a long car trip, mechanics and automotive specialists recommend to have a full tank of petrol, check oil and water levels,  ensure the pressure in the tyres are correct and recommends the driver should ensure they have a full night’s sleep.

Do you take the same care when preparing for a long training session or race?

• Do you check in with your body, stretch and warm up?
• Do you ensure you have a full tank of fuel?
• That you are hydrated?
• That you are prepared with the right ‘during session’ nutrition?
• That you have had a full night’s sleep?

We would consider not taking due care of your car and yourself for a long drive as negligent.  But do you think the same about your training sessions?

At Eat Smart we have the privilege of assisting athletes, weekend warriors and just your average Joe to compete in long distance events such as fun runs, triathlons, adventure races, marathons and the like.  There is no greater pleasure as a Sports Dietitian than seeing a patient through their training journey, developing their race event plan and then receiving an email or text with ‘I did it!’.

To be better prepared for your longer training sessions, use this checklist:

1.  Can I have a pre-training snack approx. 2 hours before I start?

• If yes, what do I need to pack or buy to make this happen?
• If the session is first up in the morning you may like to eat or drink something immediately upon waking, but if this does not suit then you need to fuel up the night before with a good quality dinner and possibly a snack after dinner.

2.  How can I start the session well hydrated?

3.  Do I need to take a water bottle with me to work or school to ensure I drink enough?

4.  Is the session longer than 60 minutes?

• If yes, then do I need to take a carbohydrate source with me for extra fuel?

5.  Have I packed a water bottle for during the session?

6.  Have I planned a meal or snack for recovery after the session?   Note:  this meal or snack should be consumed within 60 mins of completing the session.

To grow, improve and adapt to training, reflecting on the successes and potentially the faults in our training is important.  So after the session ask yourself:  What could I have done better?   Do I need to discuss my training or competition nutrition plan with my Eat Smart Dietitian to maximize my performance and enjoyment in my training or event?

We look forward to helping you not only get to the start line, but more importantly, the finish line!

A month ago we identified which athletes/sports require more protein than others and also why our bodies need protein.  But how can we put those recommendations into actual food?

For the general public, doing low to moderate intensity exercise such as walking, you require 0.75 to 1.0 gram of protein per kilo of body weight per day.   So, for a 60kg female this would be 45 to 60 grams of protein per day.  In food terms, this would be a serve of dairy at breakfast, a serving of ham on a sandwich at lunch and a small piece of meat or chicken at dinner.

For a moderate exerciser who might do 40-60 minutes of exercise on at least 3 days per week, with some of this exercise including resistance training, it is recommended that you have 1.2-1.6 grams of protein per kilo of body weight.  For an 80kg male, this would be 96 – 128g per day.  In food terms, this would be the equivalent of 2 eggs at breakfast, a latte, a snack of a tub of yoghurt and a small handful of nuts, meat or chicken on a sandwich at lunch and a serve of meat, chicken or fish at dinner.

For those preferring endurance activity such as running or cycling at least 3 days per week, it is recommended you consume 1.2 to 1.7g per kilo of body weight.   This may surprise some people that endurance activity requires about the same amount of protein as a more strength based trainer.  The muscle recovery is quite similar from both types of training.

If you prefer team sports, you also require 1.2- 1.7 grams of protein per kilo of you body weight.

Adolescents who are growing rapidly may require up to 2.0 grams per kilo.

The table below outlines the food portions to achieve 10g protein:

You can see it is very easy to achieve the required amount of protein per day, even if you are a consistent exerciser.  So what happens to the additional protein you may eat?  Any unused food, whether it is from protein, carbs or fat will be stored in the fat cell for later use as a fuel.  So more is not better in this case!

There is a risk of some people not consuming adequate protein, particularly those following a vegetarian or vegan diet.  This is likely due to not consuming large enough serves of beans or tofu.  This may lead to inadequate recovery, sore muscles and fatigue.

Striking the right balance in your protein intake may be difficult as protein rich foods are often very satiating and you may find eating additional protein helps manage your appetite.  This needs to be weighed up against your individual requirements to ensure the additional protein foods you are consuming are not contributing to an increase in storage of fuel in the fat cells.  An Eat Smart Dietitian can formulate a personalized plan with adequate (but not excessive!) protein so that you get the most out of your work, activity and life!  A performance nutrition plan is not just for elite athletes, the everyday active person can also benefit from tailored advice that suits your personal circumstances.

Do you know why you need protein for training and what types of sporting activities require more protein?

Written by Rebecca Evans Accredited Dietitian and Sports Dietitian

Exercise can increase the body’s protein requirements through a few mechanisms:

1. Protein plays a role by acting as building blocks for muscle growth (hypertrophy) following resistance training
2. Provides amino acids for muscle repair (turnover) following damage caused by exercise
3. Plays a role with providing the body with fuel for exercise (although this is something you really don’t want to happen as your Carbohydrates and Fatty acids are your body’s first choices and safe choice.  If you use protein to fuel your body you can be breaking down muscle tissue which is not ideal for any sport)

Each sport, physical activity and phase of training for an athlete or exercise enthusiast can influence how much protein they require daily.  For instance those starting a resistance training program (early training) require approximately 1.5-1.7g/kg/day of protein compared to those who are in a ‘steady state’ of resistance training (after the initial 3-4 weeks of a program) who only require 1.0-1.2g/kg/day of protein.

Other sports and physical activities that may surprise you with the amount of protein they require are those who do endurance events.  Elite endurance athletes actually need approximately 1.6g/kg/day of protein, moderate-intensity endurance athletes that train for approximately four to five times per week for 45-60mins require 1.2g/kg/day of protein (just as much as those who are doing resistance training).

The highest protein requirement for a sport are the athletes that play football or power sports.  Their protein requirements are from 1.4-1.7g/kg/day due to the high intensity training sessions, resistance training and the games themselves with the hard hits.

It is important to note that females actually don’t require the same amount of protein for each of the above sports, even if they are doing the same amount of training.  It is recommended that females have approximately 15% less protein for their sport/physical activity that their male counterparts.  This is due primarily from the differences in our body composition and the female bodies requirements.

Next week I will talk about how to attain a positive net protein balance and what foods will help you achieve this.

Hydration in Sport & Exercise – words by Marika Day

Dietitian
 B. Hlth Sci (Nut) & M Diet St, APD

Hydration is key to optimizing performance during exercise whether it is for competition, training or recreational sport. During exercise the body maintains body temperature though sweating. Sweat production increases with increased exercise intensity, temperature and humidity. If adequate fluids are not consumed to replace fluid losses from sweat, dehydration can occur. Fluid requirements vary between individuals and exercise situations and can be affected by genetics, body size, fitness, exercise intensity and the environment. The most practical way to monitor sweat loss is to measure weight loss during a session.

How does dehydration affect my performance?

As dehydration increases there is a reduction in both physical and mental performance. Studies have shown that fluid losses equal to 2% of body mass are sufficient to cause a decrease in performance. Dehydration can lead to:

• Loss of coordination
• Inability to regulate body temperature
• Fatigue and tiredness
• Reduced concentration
• Reduced reaction time
• Muscle cramps
• Increased perception of effort

Tips for staying hydrated

Drinking fluid before, during and after exercise helps to prevent dehydration. The amount and type of fluid will depend on the individual and the sport

• Begin each exercise session well hydrated: drink water regularly throughout the day leading up to training
• Aim for a pale-yellow colour urine
• Immediately before exercise consume 200-600mL fluid
• Develop a plan for fluid intake for all exercise sessions longer than 30 minutes
• Begin drinking early in exercise sessions and continue to sip regularly

What to drink?

Water is effective for rehydration and fluid replacement in low intensity and short duration sports. Exercise that involves longer durations or higher intensity may require fluids which contain carbohydrate and electrolytes to enhance performance.

Get a personalised hydration plan that’s right for your body by booking an appointment with an Eat Smart Dietitian.  Clinic locations, days and times can be found on our website www.eatsmartnutrition.com

Almonds for After School – A Great way to have a tasty snack and great for kids

Written by Kerry Leech

How do almonds sustain energy levels for children after school?

• Kids after school are coming home hungry, as for most of them their long break, where they are encouraged to eat lunch is at least 4 hours earlier and many of them are too busy playing to top up with food during their short break later in the day.

• Almonds are a concentrated source of energy containing healthy fats but also a balanced source of protein that keeps you feeling full and slow releasing carbohydrates to top up fuel levels.  They can be eaten easily on the run, in the car or as part of a snacking platter ready to eat before tackling more play, sports or homework in the after school rush.

The Nutritional benefits of Almonds around growth and development

• Almonds are a good source of amino acids – the building blocks of protein that are used to build and repair muscle tissue important in growth.  They are also a source of calcium and phosphorus – important for strong bones and especially important for those during times of peak development when growth is most rapid.

• For kids to grow they need to have enough energy, compact high nutrient, energy dense and balanced foods like almonds are a great way to ensure that kids have the fuel they need to be able to grow.

How almonds increase stamina and assist with performance

• Stamina = adequate fuels and especially the right types of fuel.  The polyunsaturated and monounsaturated oils found in nuts provide the fuel needed for long, slow energy release.  At the same time the slow release of carbohydrate provides energy for muscles to use during activity. 

• For performance we need to ensure we have the right types of fuel before playing or training and then make sure we recover well ready to go on to the next activity or for the next day.  This is especially the case for kids as they don’t have the same amount of fuel stores as adults and need to top up sources of energy on a more regular basis.  Remember they are always on the go – portable snacks like almonds are ideal, they don’t need a fridge, taste great and can be used in many different ways either sweet or savoury.

Many of us start each new year with some great plans relating to food and fitness. Sticking to your goals might be easier if you work towards a certain event such as charity walk. For example, the Qxfam Trail walks are held all over the country (June in Brisbane). This requires a commitment to training as well as optimal nutrition, and leads to rewards not only for yourself and your team but also the related charities. A number of Eat Smart clients have participated in this event over the years, with many needing advice on food choices for long training sessions and the walk itself. The key is to ensure a variety of savoury and sweet choices to avoid flavour fatigue, as well as foods and fluids that match the weather conditions during both training sessions and the walk itself. Here are a few food favourites that you may not have considered! Scrambled egg, rice and parmesan ‘cakes’; small potatoes coated with parmesan, sea salt and olive oil wrapped in foil; slices of spanish style ‘tortilla’ with egg, potato, ham etc; small dinner rolls filled with your favourite ‘spread’ such as nut butter/syrup/hummus/avocado/cream cheese; commercial tuna and rice snack packs; chunky noodle soups; ‘wedding cake’ size chunks of fruit and nut cake; creamed rice or chia pudding with berries; your favourite ‘goodie’ balls; a squeezy yoghurt pouch. Some of these ideas can be used in other types of ultra-endurance events, it all depends on your individual needs and tolerance, as well as accessibility to food during the event or activity. Consult one of the Eat Smart team if you need assistance with your chosen ‘challenge’!