This page contains answers to many frequently asked questions. If you have a query please feel free to contact us, as the answer to your question is sure to help others too.
46 frequently asked questions found
I ride my bike to work each day and a crowd at work is talking about making up a team and competing seriously in community events. How much do I need to drink? I weigh 70kgs?
Ideally you need around 30-40mls per kilogram of body weight less 500mls to allow for the fluid in food. On top of this you need around 0.7L per hour for exercise to cover sweat losses. So you require in total around 2.3-3L/day.
However to find out a closer estimation of sweat losses it is good to carry out a test. Empty your bladder and then weigh yourself, run for an hour and then weigh yourself again before you pee. Taking into account any drinks you have consumed along the way, the difference in weights represents how much you have lost in sweat. Many of the professional athletes that I have worked with repeat this test under different climatic conditions and terrain so that they build up a training record. Then on the day of competition they have a much clearer view of their fluid requirements under the present conditions.
I finish work at 5.30pm and then go to the gym most nights. But I get there worn out. Should I snack before I go? I’m afraid that if I do I won’t lose any weight.
Look closely at your lunch meal and ensure that it contains some protein such as an egg or cheese roll or sandwich. Then around 3-4pm have an afternoon tea snack such as a medium sized muffin and a trim latte or trim milkshake. This way you will arrive at the gym with sufficient energy to work out for at least an hour before going home to recover with an evening meal.
I go to golf on a Saturday. We usually tee off around 10.30am. What should I be eating before I go so as not to get so hungry when I am playing?
Have a good breakfast around 8am such as some cereal, fruit and yoghurt with toast. Then a snack before you tee off about 10am e.g. some fruit or a small muffin. If you are playing for at least 4 hours it is a good idea to take a filled roll with you to have around 12.30 on the course and you are then less likely to overeat in the clubrooms at the end of the round.
I’m 16 years old male and want to build up my weight and muscles for rugby. Should I be eating a high protein diet or taking protein shakes?
It is really important that you speak to a sports dietitian before you attempt to do this. At 16 years you are still growing and if you over develop muscle when your bones are still growing you can do a lot of damage. High protein diets can also be very high in salt which can erode bone density. Generally it is recommended that you increase your carbohydrate intake, have moderate amounts of protein for growth at your main meals and undertake some supervised resistance training.
I’m 19yrs and love playing netball for the university club but get really tired particularly when playing games back to back. Have you got any snacking ideas so that I can keep up my stamina without gaining too much weight?
It is important first of all to ensure that your main meals are adequate. For instance if playing your first game at 10am have a good breakfast of fruit, cereal and yoghurt (or a piece of toast with cheese or egg) around 8am. When you break half way through the first game have a banana along with plenty of water. If you are going straight onto another game then try to fit in a flavoured milk and muffin or muesli bar before the game starts or at least within the first half of the second game. Ideally after play, go home and have a substantial lunch such as soup and a toasted sandwich; or Panini; or sushi or baked beans and an egg on toast.
In the winter-time I find it really hard to get motivated to go to the gym in the morning because of the cold and then when I come home at night it is dark and I’m too tired. What can I do to shake off this lack of motivation?
You need to have a goal to make exercising more fun. So decide on at least 240-300 minutes of exercise per week and work at it steadily throughout the week.
On sunny days try to get away from work for a 20-30minute walk during your lunch breaks. Set designated days for the gym and have your gear ready in the morning so that you can jump straight into your things then without too much thought you’re soon on your way.
If you prefer to exercise at night then make sure you have a snack prepared to eat around 4pm so that you have the energy to exercise and take a banana in the car to eat on the way home. Doing some Swiss ball exercises at night or hoping on an exercycle or treadmill in front TV can soon turn those winter evenings into decent work outs. Above all keep a training diary from Monday to Sunday night and ensure that by Wednesday you have clocked up at least 2-3 hours or exercise. If not then it is time to get cracking. Asking a close friend or family member to help you monitor progress and offer encouragement can also help.