Maintaining or achieving desired weights is a requirement of most sports today. Whether you are a jockey wanting to lose weight or a rugby player wanting to gain body weight thus increasing power to weight ratio, then personalised nutritional advice is important. It is imperative that you not only think about today's health but longer term too.

Fashionable weight loss diets often restrict one nutrient group which is not recommended for an athlete. Restricting a nutrient group could decrease training and performance ability and would not promote healthy weight loss. Contact Nutri-tacticS for more detailed information.
1. Snacks

Snacks can be a very important part of your daily dietry intake, as long as they are chosen correctly.
  • Fruit, low fat yoghurts and milkshakes.
  • Malt loaf, cereal bars, teacakes and crumpets.
  • High sugar snacks, eg jelly sweets, should be consumed on training and match days only.
    • 2. Dairy products:

    These are essential to provide a source of protein and bone minerals.
  • Semi-skimmed / skimmed milk or soya alternative.
  • Diet yoghurts, natural yoghurts and soya alternatives.
  • Reduced fat cheeses, low fat cottage cheeses, edam and non-dairy alternatives.
  • Poly-unsaturated and mono-unsaturated vegetable margarines, and reduced fat alternatives.
    • 3. Meat and fish:

    These are important sources of protein, B group vitamins and iron.
  • Choose lean cuts of meat and remove visible fats.
  • Avoid the skin on chicken, and crackling on pork.
  • Aim to eat two portions of oily fish per week, eg mackeral, herring, pichards, sardines and fresh tuna.
    • 4. Fruit and vegetables:

    These are essential as low calorie snacks and to provide important vitamins and minerals. They are also a good source of fibre.
  • Aim to eat five portions per day.
  • Tinned fruit is acceptable if in natural juice.
  • Steam, stir fry or lightly boil to preserve vitamins.
    • 5. Pasta, bread, potatoes, rice and cereals:

    These should account for approximately 55 - 60% of your daily energy needs
  • Should be eaten at every meal and as snacks if required
  • Choose high fibre varieties whenever possible, eg wholemeal bread, brown pasta and rice
  • Starchy carbohydrates per se are not fattening. It is the portion size and accompanying condiments that provide the excess calories, eg creamy sauce and spreads.