Nutrition, Hydration, Dental Hygiene
and Injury Management
Eating the Right Things at the Right Time
Now that you are ready to begin a structured
training programme, you may have some questions
about proper nutrition. Good nutrition is essential
for athletes for several reasons such as:
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Provides energy for performance
Slows fatigue
Speeds up recovery
Increases concentration
Helps your body to fight illness
Helps muscle and bone growth
You may have also heard that training increases the need for various
nutrients such as protein. Although this may be true to some degree, it
is neither necessary nor desirable for a young growing athlete to
follow specialised diets or to use food supplements. Generally, home
cooked food including a good balance of grains, vegetables, fruits, low
fat meat and dairy products are best from a nutritional perspective.
The pyramid to the left illustrates the ideal breakdown of food types
for a healthy diet.
Unfortunately the nature of the sport that you are in means a lot of
time travelling on the road and away from home. Subsequently,
home cooked food is not always available and it is easy to fall back
on pre-packed snacks as a substitute. This is a real problem when
you are travelling and the motorway service station is a real danger!.
Unsurprisingly weak nutrition is a real danger in our sport, but a bit
of knowledge and preparation goes a long way.
One of the biggest misunderstandings about good nutrition is that
you should totally avoid eating foods like chocolate, crisps and
sweets. Although these foods lack the essential nutrients that you
need as an athlete for energy, it is totally unreasonable to expect
that you will never touch them. Instead you focus should be on
eating the right foods at the right time. The key message here
is that when you are training or racing you avoid the foods and
drinks that are not going to be of any help. The next few pages will
hopefully help you understand what the best choices to make are.
EATING THE
RIGHT
THINGS AT
THE RIGHT
TIME!
The Key Nutrients
Food is a mixture of nutrients. Each nutrient has a specific job in the body but ultimately they all
work together to help you feel fit and healthy. Some nutrients play a bigger role in your diet but
having a good balance between them all is very important.
Carbohydrate – Raw Energy!
This is the fuel that your muscles prefer as energy. Your body breaks down
carbohydrate into sugar before it is used as energy. If you eat carbohydrates high
in sugar (simple carbohydrates) then this is converted into energy very quickly.
Carbohydrates that have a high starch level (complex carbohydrates) need to be
broken down into sugar by the body before they can be used as energy. For this
reason simple carbohydrates are sometimes referred to as ‘quick release’ and
complex carbohydrates and ‘slow release’.
You diet should have a mix of simple and complex carbohydrates, too much of one
type will not help you perform. Too many ‘sweet tasting’ simple carbohydrates will
not help for sustaining energy and topping up your carbohydrate stores. An athlete
eating too many simple carbohydrates will feel wiped out during competition and
will experience the ‘sugar blues’.
Protein – Repair and Recovery
Protein is essential recovering from exercise. It helps to repair your muscles,
speeds up the storage of carbohydrate and keeps you healthy. Growing
athletes have a higher need for protein in their diet. Your protein should come
from food sources only – supplements are not advisable. Some good food
sources of protein are: chicken, tuna, beef, beans & pulses, low fat cheese, low
fat yoghurt, milk and milkshakes. You should try and eat or drink a good food
source of protein + carbohydrate immediately after a hard training session to
initiate the recovery process. A really good option is a low fat milkshake such
as ‘Frijj’ or ‘For Goodness Shakes’ – they are a great recover aid and taste
good too!
Fat – Not a diet demon!!
Fat has become a bit of a misunderstood nutrient especially in athletes who follow
a low-fat diet. Some fats are best to avoid such as saturated fats (found in fried
foods, pasties, fatty meat etc), but others are essential for the body to absorb
vitamins and fight infection. Some polyunsaturated fats are essential for health
growth and have been shown to help to keep your heart healthy. These fats are
found in foods such as oily fish (mackerel, tuna), olives, olive oil/spread, avocado
and nuts (especially brazil, almonds and walnuts), seeds (pumpkin, sunflower,
flackseed).
Fat-free diets are not advisable for a growing athlete and can have negative effects
on growth and performance.
Understanding a Food Label
Being able to understand what you food is made up of is an important aspect of an athlete’s
preparation. Food labels can look confusing but they are pretty straight forward if you know what
you are looking for.
Per Serving / 100g
 Food labels are split into 2 different columns. One
will tell you total content for the item and also per
100g so you can compare against others
 F you look at the ‘per 100g’ column, the values
also represent content in %. e.g. This product
contains 10% fat
Energy
NUTRITION
 Kilocalories are the same as calories
 What nutrients makes up the energy in food is the
most important factor for athletes
Energy
Protein
 An important nutrient for recovery
Protein
Carbohydrate
(of which are
sugars)
Fat
Fat
 There are 3 main types of fat: saturates,
polyunsaturates and monounsaturates.
 A food label will show total fat and may provide
information on different types (most will always
show saturated at least)
 Fat is very difficult to break down and use as
energy so high fat foods are not a good choice
when training or racing.
 Because fat takes a long time to break down high
fat foods remain in your stomach for longer which
can make you feel lethargic and slow.
(of which are
saturates)
Fiber
Sodium
Salt equivalent
Per Serving
Contains
100g
Contains
2525 kJ
605 KCal
845 kJ
205 KCal
21.6 g
61.5 g
7.2 g
20.5 g
6.6 g
2.2 g
30.0 g
10.0 g
2.4 g
0.8 g
4.8 g
0.7 g
1.4 g
1.6 g
0.2 g
0.5 g
Salt or Sodium
 Try and limit your daily salt intake to 6g (2.4g sodium).
 Salt / sodium is an important addition to sports drinks when
exercising in the heat. As you sweat you lose salt meaning your
sodium / salt intake needs to be increased slightly when consuming
fluid.
Below is a basic guide that you can use to decipher some of the information on a food label:
‘LOW’ – This amount or less
3g Fat
1g Saturated Fats
2g Sugars
0.1g Sodium
0.5g Fibre
‘HIGH’ – This amount or more
20g Fat
5g Saturated Fats
10g Sugars
0.5g Sodium
3g Fibre
„Per 100g‟ for a snack item such as biscuits and crisps
„Per Serving‟ for meal items such as sandwiches and pasta meals
Making the Right Food Choices.
Breakfast:
Your breakfast prior to training or competition is really important. If you want to fuel your body then you
need to eat the right things. You will burn a lot of energy when training, so a slightly larger breakfast is often
a good idea. A good mix of carbohydrates (simple and complex), some protein and fruit is ideal. A low fat
breakfast will help avoid you feeling lethargic and slow.
Some good examples:
 Porridge, toast with jam, orange juice and a yoghurt
 Cereal with milk, banana, orange juice and a yoghurt
 Scrambled egg, baked beans, toast and a banana
Some bad examples:
 Bacon / sausage sandwich
 Fried breakfast
 Cereal bars
 NOTHING!
ON WATER SNACK BARS (LOOK AT THE LABEL):
Energy: look for something roughly between 120 – 170 Kcal per bar
Carbohydrate: at least 20g per bar (50 / 50 split between sugars and starch)
Protein: Not essential during exercise
Fat: Low in fat less than 3g fat and 1g saturated per bar
Generally bars that contain dried fruit (e.g. raisins, apricot berries etc.) will contain a
much better source of energy than those containing chocolate.
Some good examples: SIS GO Bar, Jordans superfoods bar, Nutrigrain bar, Rice
Krispies Squares, Nature Valley granola bars.
Some Bad examples: Twix, Mars, Snickers, Chewie bars, shop bought flapjack.
IMMEDIATELY POST SAILING / TRAINING:
You are looking to eat / drink a good source of protein and simple carbohydrate immediately as training
finishes. This helps your body to recover and to refill the carbohydrate stores.
Example combinations:
 Low fat milkshake + cereal bar
 Milk + Muller rice
 Tuna sandwich + some Jaffa cakes
 Yoghurt + 2 cereal bars
 Yop drink + dried fruit
EVENING FOLLOWING TRAINING:
Your evening meal should contain more complex (slow release) carbohydrates to aid full refill of your
energy stores. A good source of food protein should also be present with it being low in fat so digestion is
not effected. Try and avoid fatty desserts. If you feel the meal is lacking in protein then you can simply top it
up with a glass of milk or a milkshake with dessert.
BEFORE BED
A milky hot chocolate before bed can be a good idea if you are feeling particularly
tired. The protein in the milk helps your body repair while you are sleeping and is also
thought to help improve your quality of sleep. Make sure you use hot chocolate
powder that you add milk to NOT water, and brush your teeth before bed!!!
Hydration
A massive 2/3 of your body is made up of water! Your body needs water not only to keep cool but
most of the essential bodily functions like digestion and breathing use water. Your body uses water
in the same way that a car uses fuel – the harder you work the more you will use. Other things like
the temperature will also speed up how fast you lose fluid.
A drop in your body’s water level is called dehydration. The process of dehydration will have an
effect on most of your body’s vital organs.
Brain
Your brain is like a sponge and is made up of 75-85% water. The brain alerts you when
your fluid levels are low by making you feel thirsty. Dehydration affects mental
performance; attention, concentration and short term memory are all decreased.
Heart
Dehydration makes the blood thicker there is less fluid to make up the plasma. The heart
has to work harder to pump thicker blood around the body so you will find you have an
unnaturally high heart rate when dehydrated.
Lungs
Your body looses fluid when your breath (you can see this as mist on a cold day when
you breath out). Every day you lose the equivalent of a can of drink just by breathing!
Kidneys
Your kidneys control the amount of water in your body. They filter the blood for waste
products that are excreted through urine. A minimum amount of water is required for the
kidneys to function properly.
Stomach
Water is vital for digestion for the production of saliva and other digestive juices. Without
enough water in your body you will not be able to convert food into energy as efficiently.
Blood
Your blood is made up of 75% water. Keeping this balance is essential for many
functions including transporting oxygen through the blood stream. When you are
dehydrated you blood becomes thicker making it much more difficult for your body to get
oxygen to the working muscles.
Skin
Your skin is the body’s best defence against changes in temperature. You sweat to keep
cool in hot weather. A drop in body fluid will lead to impaired heat regulation which can
lead to serious illness. You can lose a large amount of water when exercising especially
if you are on the water all day.
Water or Sports Drinks?
Although we are trying to top up the body’s water level
during exercise, water on its own is not an ideal sports
drink. The body finds it very difficult to absorb water and
the result is it makes you pee a lot. A common mistake
people make is that because their pee is pale in colour
after drinking water they think they are well hydrated. In
fact it is because the water passes through you so quickly
not allowing the body to absorb it. This can also dilute your
blood sugar and sodium levels.
Electrolyte replacement or Sports drinks contain carbohydrate (in the form of sugar) and a small
amount of sodium (salt). This balance helps the body to absorb the fluid in the drink. There are
lots of these types of drinks available in the shops. If you are buying a drink, look for one that is 26% carbohydrate (2-6g per 100ml). The RYA has a sponsorship deal with Science in Sport (SIS)
allowing you to get their product at 50% off. All details are on the following page.
A sports drink is simply water + electrolytes. Sugar (carbohydrate) and salt (sodium) are the key
electrolytes found in sports drinks. Quantities of these are specifically balanced to optimise fluid
absorption.
It is possible to make your own sports drink. You might like to try one of the recipes below:
Recipe #1:
250 mL orange juice (or other sugarcontaining beverage)
250 mL water
Pinch of salt
Best mixed in warm water to dissolve salt
and cooled in fridge overnight.
Recipe #2:
Use concentrate cordial (NOT no
added sugar) like Hi-Fruits.
Look on nutrition label for drink that
contains 2-6g carbohydrate per 100
ml
Berry flavours are normally the best
options.
Add water to make 1L
Large pinch of salt
Best mixed in warm water to dissolve salt
and cooled in fridge overnight.
The RYA is working with Science in Sport (SIS) (http://www.scienceinsport.com/) who are one of the leading sports nutrition companies. They have
developed an extensive range of ethical and high quality products that are routinely tested to ensure they are suitable for use by competitive
sportspeople. Below is a table of some of their products that the RYA recommends, with a brief description and suggested uses. Also included on the
table are sale prices (all 50% of rrp).
Contact your coach with as much notice as possible prior to a training camp and we will do our best to arrange delivery. Due to the weight of the
items postage is not always an option. Please make cheques payable to “RYA” and write your name, address and squad on the reverse.
Product Name
GO Electrolyte
(Hi-Cal 6%)
Flavour(s)
Lemon & Lime
Watermelon
Blackcurrant
Tropical
GO Electrolyte
(Lo-Cal 2%)
Lemon
Orange
Berry
GO Bar
Chocolate
Orange
Apple &
Blackcurrant
Chewy Banana
Cherry & Vanilla
Tropical
Orange
Tropical
Blackcurrant
GO Gel
Description
This is a ‘Hi – Calorie’ energy sports drink. It combines the use of carbohydrate and
other electrolytes to aid absorption of fluid and to give you some energy. The
recommended dose is 6% (60g per Litre). It is important to practise good dental
hygiene if using sports drinks regularly as they are generally fairly acidic (about the
same as orange juice).
This is a ‘Lo – Calorie’ hydration sports drink. It has been specially developed for the
RYA and cannot be purchased elsewhere. It has been specifically engineered to contain
all the ingredients necessary for maximum fluid absorption with a lower carbohydrate
concentration (one third the amount of the Hi-cal product). This is therefore not
considered an energy drink. It is important to practise good dental hygiene if using
sports drinks regularly as they are generally fairly acidic (about the same as orange
juice).
This is a chewy cereal based energy bar. It is an ideal snack for training and racing.
Each bar contains 42g of carbohydrate. The bars contain a good balance of simple and
complex carbohydrate designed to give you a mix of quick and slow release energy.
Price
£10 per 1.6 kg
tub (makes ~26
servings at 6%)
£0.40 per sachet
(each sachet
makes 1.0 litres
of drink)
£12 for a box of
24
This is an ISOTONIC gel which means it is absorbed quickly. It really is a food for use £15 for a box of
during very hard training and at points of a regatta where you need quick energy 30
release. The gels will be most effective if used alongside food that is slower releasing
such as the GO Bar. Don’t get confused by the ‘isotonic’ properties - they are not a
substitute for fluid, they will not hydrate you.
Dental Hygiene
Sports drinks provide an excellent and convenient way to maintain optimum hydration levels
and some of these drinks also provide energy while sailing. When consuming these products it
is important to be aware of your dental hygiene in order to prevent problems with your teeth.
Fruit juices (mainly citrus fruit) and fizzy drinks can be harmful to the enamel coating on your
teeth mainly due to the acidity (pH) of the drink. The RYA supplied sports drinks have a similar
acidity as orange juice as they contain citrus flavorings (these drinks are less acidic than fizzy
drinks such as Pepsi or Coke.)
When you exercise you increase the potential for enamel damage for 2 reasons:
1) When you exercise your saliva production is reduced. A dry mouth increases
erosion.
2) When you sweat you lose fluid that you need to replace so you end up drinking
more than normal.
Sports drinks give you a big advantage in maintaining hydration and providing energy. Following
the tips below can help to minimize any effects on your teeth when using sports drinks.
Don’t hold or 'swish' sports drinks around the mouth
Try to drink chilled soft drinks and sports drinks as cooler temperatures have been shown as
less likely to encourage tooth erosion
Try to follow consumption of a sports drink with water as it helps with saliva flow and helps
wash the sugars and acids from such drinks away.
Chew sugar free gum to increase saliva flow in your mouth. Increased saliva flow can assist
with neutralizing acid from bacteria and protect teeth.
Make sure your brush your teeth at least twice a day
Injury Management
As athletes you are training and competing at a high level and this carries an increased risk of
injury. Proper care in the first day or two after injury can reduce the time you have to stop
training and sailing. Should you suffer a sprain, strain, pull, tear or other muscle or joint injury,
treat it with P.R.I.C.E. – Protect Rest, Ice, Compression and Elevation.
IMPORTANT: This is a treatment used as a first response treatment for acute
injuries. It is always advisable for any injury to be checked out by a medical
professional to get a proper diagnosis.
PRICE
(P) Protect
Protect the injury from further damage. Don’t do anything that causes you
pain. E.g. If it is too painful to put weight through the injury you may need
crutches. Or if it’s an upper limb injury a sling may be required. The main aim
is to off-load the injury.
(R) Rest
If you feel pain from a new injury, stop the activity immediately. You need to
rest to prevent any further damage, this means no sport, less walking, lifts
should be used instead of stairs and wearing practical footwear. This allows
the healing process to commence. Resting straight away will often reduce the
extent of the injury and allow you to return to sport sooner.
(I) Ice
Apply ice immediately and continue during the first 24 – 72 hours following
injury to reduce swelling. Crushed or cubed ice works best as it will mould to
the body shape. For ankles you should submerge the whole joint in a bucket
consisting of ice and water. Initially, ice at least once an hour. Never leave
ice on longer than 20 minutes, 15 minutes is ideal. Longer than this and
the body thinks it is being frostbitten and sends blood to the area, which
defeats the purpose on icing in the first place! You should get slight
numbness at the injury site after about 4 minutes. If there is any further
swelling after 72 hours and/ or pain, continue to ice for up to 10 days. Think
about the ice as a medication from the doctor. You have to take the whole
prescription for 10 days, 2-3 times per day and finish it otherwise it will not
have the desired effect.
(C) Compression
Helps limit swelling which would otherwise delay healing time. Keep a
compression dressing around the body part. This could be a towel, bandage,
tubigrip, elasticated bandage, neoprene supports. It should be rapped snugly
but not to the point of numbness or discomfort.
(E) Elevation
Elevate the injured part above the level of the heart as much as possible for
72hrs following injury, this helps to drain excess fluid from the injured area.
Use pillows to elevate the injured area, even when you’re in bed.
* Any issues regarding PRICE please contact your physiotherapist or physiologist.