Nutrition for the multisport athlete.
This week, we’ll be touching on something a little different, as Fairuz have requested- Nutrition.
*Note: I must first say that I’m not a sports nutritionist by trade (but I do know one, so let me know if you want to link up), but there are some general checklist that I am happy to help with.
EAT BIG MEALS AND CARBS AT THE RIGHT TIME
In performance nutrition, Carbs are king. This means that the fastest way to ensure that you will see improvements in your performance is to eat carbs for energy throughout your training.
The reason is simple. Scientifically speaking, the body processes carbohydrates into an energy source the fastest and depends on them during high-intensity activities. If you have not been able to push through for your training sessions, a lack of carbohydrates is probably why.
CALORIES IN / CALORIES OUT
Hm, but doesn’t eating carbs make me put on weight? (Youths and juniors please ignore this point, you need to eat to grow and calorie deficit is not something that you need to worry about at this stage).Actually, no. What makes you put on weight is a simple calories in calories out situation. For weight loss wise, all it means is that the total amount of food you consume must be less than the total amount of energy you expend- The fancy way of saying is: “eat in a calorie deficit.”On the flip side, juniors/youths that are currently not eating enough to support your training (i.e. getting sick often, feeling fatigued always, no energy esp for high intensity workout), you need to eat more. Before talking about the quality of food that you eat, you have to match the basic caloric needs. This is Really Important for you guys.There are apps like ‘My Fitness Pal’ that helps you track your calorie intake. Use that number against your resting metabolic rate (RMR-if you want this tested I can also make that arrangement for you) and daily energy expenditure (for training and daily moving about). That will give you a good idea on how to proceed with your weight gain/weight loss goals.
SPREAD YOUR PROTEIN ACROSS THE DAY TO MAXIMIZE RECOVERY
Recovery is paramount to most athletes. Adding protein into our diet will help ensure that we can recover faster and therefore head back to the road as soon as possible.A good rule of thumb for protein requirements is to consume 1-2 gram of protein per kilogram of body weight pound of lean body mass spread across the day for athletes, but this also depends on your training load for the day. In addition, experts also recommend 15 to 25 grams of high-quality protein within the first few hours after working out.
My last words to Youths and Juniors reading this: Eat enough, and eat a balanced meal. Eat more frequently to support your training and recovery if you have to, and always stick to wholefoods. Those who are beyond that age, your nutrition plan can differ according to your lifestyle, training load, and goals. Sport nutrition for long distance racing is another different story.
Really nice to revisit my knowledge on nutrition for this write up. Anyone with any other questions, do leave them in the comments and keep this going! 
Article written by Shuwie @shuwiechang from the Breakaway Coaching Team @clubbreakaway