PERTH 2011 ISAF Sailing World Championships

By Head Emerging Nations Programme Coach Belinda Stowell OAM (pictured)

With the Emerging Nations Programme, we have sailors from many different nations and backgrounds, and many different diets! 

When in Perth the sailors train with Western Australian sailors, many who are part of the Western Australia Institute of Sport (WAIS) which is supported by the ” Go for 2 and 5” campaign.  This is a 'great start for great nutrition', aiming to eat at least 2 fruit and 5 vegetable servings each day. Add to this protein and carbohydrates, with a small amount of fat and we have a great balance of food intake!

Despite the range of backgrounds, all the athletes eat a balance of food groups with fruit and vegetables in dominant portions.  The many different ways to prepare them keep variety in the diet, and make sure we eat all sorts of combinations.

Grains and cereals make up the basis of many meals - and where the Asians may prefer rice, the Moldovans and Serbians are used to potatoes, and the Latino countries love their pasta - they all provide the athlete with good energy sources for fuelling the body after a tough day sailing, especially in the Fremantle Doctor!

The key to good nutrition is having moderate portions and a range of colours on the plate.

As athletes, we need to keep refuelling our bodies to match the exercise we do, and depending on the weight goals – gaining, losing or maintaining weight, we have to balance the nutrition accordingly.  'Energy out  = energy in' is a good way to begin. 

Exercise and a balanced diet lead to a healthy body.

Carbohydrates are energy food, but need to be in the right format for good nutrition and to fuel the body to be able to sustain long days on the water and keep the mind concentrating.  Sailing is a decision-making sport, where the mind needs to be active and alert, as well as the body.  Too many sugars will affect concentration levels, and so great snacks for on the water between races or training is bananas, muesli bars, fruit, energy bars or diluted powerade.  Sailors should leave the lollies and chocolate bars on the shore, and eat them to only to reward themselves, rather than a standard item in the lunch box!

Athletes need to eat portions of protein in each meal and dairy as well as fish, meat and eggs provide plenty of options.  Protein feeds the muscles and helps in recovery after some tough workouts in the gym or sailing on the windy days.

One area of nutrition that is commonly missed is hydration.  Drinking water is so important for our bodies to function well, especially if we are training or racing for hours at a time.  If you feel thirsty, it is too late! You are already slightly dehydrated.  Many sailors do not realise how much water they are losing whilst training, and suffer from headaches or a lack of concentration as a result.  Athletes must remember to keep the fluid intake up and water is best during the day.  For hotter days and tough sessions, sports drinks such as Powerade can help maintain hydration, as long as you are also drinking enough water.

After all, our bodies are about 60 per cent water in adult males, and 55 per cent in adult females.  Lean muscle tissue is about 75 per cent water by weight,  and our brains think better when we look after our bodies!

For athletes to get the maximum performance, your body is your business - train it, feed it, hydrate it and look after it!