www.revolutionatseagulls.com.au

FITNEWS AUGUST 2012

THE

ISSUE

A lot of preparation has gone into catering some 10,000 athletes at the London 2012 Olympics providing an around the clock food service and dining hall at the Olympic Village. Specialised nutritionists and experts are on hand to provide the best guidance to our Olympians, as every athlete has their own individual needs to support the different sports and training regimes. How many of us have grown up on “mum’s spag bol” the night before a big race? The benefits of loading up on carbohydrates before a physical workout are well known, however, there are many more diet and nutrition rules athlete’s will follow leading up to a competition:

CHOOSE THE RIGHT CARBOHYDRATES: athletes should opt for foods with a low to medium glycaemic index (GI) such as whole-grain breads, porridge, milk, fruit, rice and pasta to ensure glucose is released slowly into the body for sustained performance.

BOOST PROTEIN: it’s suggested that athletes require more protein than non-athletes to support their muscle growth and intense training. Many nutritionists suggest dividing protein intake evenly throughout the day.

GET ENOUGH CALORIES: Calories consumed must meet calorie needs. Not getting enough calories can negatively impact training and impede performance.

EAT AT THE RIGHT TIME: It’s not only important to choose the right foods but also plan when you are going to eat. Fitting in an early breakfast, mid-morning snack and light midday lunch is important with a “pre-competition meal” to be consumed at least 3 hours before the event.

STAY HYDRATED: Water should be drunk frequently throughout the day of the event in small quantities. A special sports-energy drink can also been consumed atleast 5-10 minutes before competing.

POST-MATCH TIPS: After the big race it’s also important for Athletes to refuel the body. Having a post-match snack and nutrient replacement drink will help in recovery.Source: www.sporthistinfo.co.uk

COOKING FOR CHAMPIONS

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smoothies FOR SUCCESS Many expert Olympic nutritionists agree that fruit smoothies are a

perfect snack for training athletes. Smoothies contain protein for muscle

recovery and are a good source of calcium which is important for

high-impact workouts to keep bones strong. The berries and fruit also

contain antioxidants which can help with sore muscles.

FRUIT SMOOTHIEPreparation time: 5 minutes

Serves: 1

INGREDIENTS: 250 ml (1 cup) skim milk

200 g carton low-fat vanilla yoghurt

2 tablespoons skim milk powder (optional)

2 tablespoons wheat germ (optional)

Any one of the following fruit portions:

1 large ripe banana

½ cup strawberries

1 peeled large peach

1 peeled small mango

DIRECTIONS: Put all ingredients into a blender.

Blend until frothy.

Drink immediately.

1 glass contains: 217 Calories, 36g Carbohydrates,

16g Protein and 1g Fat.

Recipe source: www.ausport.gov.au

GREEN & GOLD SMOOTHIEGreen vegetable-based smoothies

can do wonders to cleanse your system

and flush out toxins with immune-boosting

nutrients, fiber, chlorophyll

and amino acids.

INGREDIENTS: 1½ cups water 1 head organic romaine lettuce, chopped

½ head of large bunch or ¾ of small

bunch organic spinach 3–4 stalks organic celery 1 organic apple, cored and chopped

1 organic pear, cored and chopped

1 organic banana Juice of ½ organic lemon OPTIONAL: 1/3 bunch organic coriander

1/3 bunch organic parsley DIRECTIONS: Add the water and chopped head of

romaine and spinach to the blender.

Starting the blender on a low speed,

mix until smooth.

Gradually moving to higher speeds,

add the celery, apple and pear.

Add the coriander and parsley if you

choose. Add the banana and lemon

juice last.

YOU’RE NEVER TOO OLD TO EXERCISESenior’s can gain life-changing benefits with the right exercise regime. Revolution Health & Fitness run age-appropriate training programs where seniors can learn to train for optimum results. Among the multitude of benefits of staying active is longevity, the reduction of arthritis pain, countering age-related muscle loss, prevention, improvement or delaying of diabetes, heart conditions and even depression.

Bill Pacey is our oldest member of Revolution and doesn’t let anything get in the way of his health – visiting the gym twice a week and taking regular walks. Bill is 94, blind and a Great Great Grandfather. Despite his blindness Bill performs an hour training session at the gym, navigating his way around the resistance training machines and walking on the treadmill.

Bill also participates in the Gold Coast Marathon’s walking event every year and is looking forward to it this year. The best time of his life was when his kids were little, “It was magic” he told us. Bill met his current wife Joy 23 years ago at church and they are very happy together.

Bill’s amazing outlook on life is an inspiration to us all. When asked if he’ll ever stop coming to the gym Bill replied - “How can you be too old to do anything? Especially exercise. If you want to keep your health then you need to exercise”. Just remember, no matter your age or fitness level you’re never too old to exercise, it’s never too late to start and you’re never too old to reap the benefits!