Sports nutrition advice from Heather Miller

Dietitian Heather Miller, who holds clinics in Balla, Castlebar and Ballindine this week talks about sports and nutrition.

An essential nutritional requirement for everyone, whatever their level of sporting ability or intensity, is a well balanced diet:

Eat a variety of foods in your diet.

Eat plenty of starch-rich food. Choose high-fibre varieties where possible.

Eat at least five portions of fruit and vegetables a day.

Cut down on the fat and fatty foods in your diet.

Eat protein-rich foods two to three times each day.

Sweet, sugary foods should only be used in small quantities; they can be useful sources of carbohydrate if your energy requirements are high.

Start refuelling with carbohydrate foods as soon as possible after exercise.

Drink plenty of fluids throughout the day as well as before, during and after exercise.


Carbohydrate is the most important fuel and is stored in the muscles as glycogen. To maximise your energy stores you need to keep your glycogen stores topped up each day. The best way to do this is to have a low-fat, high-carbohydrate snack or light meal two to three hours before exercise; this allows time for the stomach to empty before the event.

If you would like Heather Miller to give a talk to your sports group, school or indeed book a private consultation give her a call on 087 172 3664 or email: [email protected]

Heather Miller has clinics in Balla Medical centre, Balla; 24 St Patrick’s Avenue, Castlebar; and Healthwest Pharmacy, Ballindine.


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