UWA West Coast is proud to be part of the Western Australian Government and Healthway Fuel to Go & Play initiative which is also supported by Swimming WA.
Good nutrition is not only important for general health and well being, it also helps us perform at our best in the sporting arena. A balanced diet includes a combination of carbohydrates, protein, healthy fats and adequate fluids to stay fuelled and hydrated.
Carbohydrates are essential for energy during sport. Include a nutritious source of carbohydrates with each meal and snack. The best sources of carbohydrates includes grains, wholegrain cereals and breads, legumes, fruit, vegetables and dairy products. These food and
drinks provide energy for active bodies, fibre for general gut health and a wide range of essential vitamins and minerals.
Protein for recovery, growth and development. Include a small serve of lean protein at each meal and in snacks immediately after exercise. Lean protein sources include meat, seafood, eggs, dairy and dairy alternatives, meat alternatives, legumes, nuts and seeds.
Protein provides the necessary building blocks for growing and repairing muscles, and is important for normal immune function.
Healthy fats are necessary for normal growth and development. Include unsaturated fats in main meals and snacks following
exercise. Healthy sources of fats include dairy such as milk and yoghurt, nuts, avocado and oily fish such as salmon and tuna.
Fluids to stay hydrated. Drinking adequate fluids before, during and after exercise ensures we stay hydrated and perform at our