1cv2

A food first approach is best. Fresh, quality foods provide essential nutrients for health and performance. You CANNOT supplement a poor diet.

2ev2

To facilitate growth and repair and provide muscles with fuel for performance, you should consume food every 3 to 4 hours throughout the day.

3av2

Try to avoid cheap processed foods and instead choose fresh ingredients from local sources if you can. If you cannot pick it, kill it or grow it, do not eat it.

4av2

To sustain growth and recovery, quality sources of protein should be eaten at every meal, including snacks. Promote muscle growth overnight by eating protein before and after sleeping.

5av2

A range of colourful fruits and vegetables should be consumed throughout the day. Each colour contains an array of vitamins and minerals essential for health and well being, and optimal performance.

6av22

Hydration helps regulate and facilitate key bodily functions. Dehydration can negatively affect both health and performance.

7av2

In general, 5-6 meals should be consumed daily, this includes snacks between meals. These should incorporate quality carbohydrates and proteins, structured around training and energy requirements.

8av2

Carbohydrates are not only the predominant fuel for energy during high intensity exercise, but also aid with increasing muscle mass. Carbohydrate intake should be structured around training intensity and goals.

9av4

Education and learning is key to building the right nutritional foundations to positively benefit performance, including both theoretical knowledge and practical skills.

10av5

These should only be consumed when prescribed by a qualified nutritionist who will access your individual need. Only INFORMED SPORT approved supplements should ever be consumed.