High Performance Sport New Zealand
SPARC’s High Performance unit is now part of High Performance Sport New Zealand (HPSNZ). To find out more about HPSNZ go to
www.hpsnz.org.nz
These sports nutrition dowloads have been developed by our nutrition providers.
Carbohydrate (PDF, 179 Kb) This handout will help you work out your carbohydrate requirements.
Fat fact sheet. (PDF, 158 Kb)Top tips for decreasing your fat intake.
Fluid and temperature. (PDF, 176 Kb) Calculate your fluid needs during and after exercise.
Food component. (PDF, 138 Kb)Vitamins and minerals are usually only needed in small amounts and taking extra as supplements is not usually necessary.
Nutrition and recovery. (PDF, 175 Kb)Calculate your nutritional needs for optimal recovery.
Protein counter. (PDF, 152 Kb) This handout will help you work out your protein requirements.
Top nutrition. (PDF, 137 Kb)These guidelines provide a solid foundation for health and peak sports performance and assist athletes to train well and obtain a competitive edge.
Vegetarianism. (PDF, 216 Kb)It is possible to meet the body's nutritional requirements if a vegetarian diet is consumed.
Bone Health for Athletes. (PDF, 107 Kb) Provides information on calcium in your diet.
Weight Management Weight Loss. (PDF, 95 Kb)Athletes come in all shapes and sizes. Usually the high level of exercise makes it easier to maintain a desirable level of body fat, but there are situations when an athlete may wish to lose body fat.
Food During Competition. (PDF, 92 Kb)This handout will help you work out your nutritional requirements during competition.
Nutrition for Tournament Time. (PDF, 98 Kb) Successful nutritional management during a tournament involves planning and preparation.
Reading Food Labels. (PDF, 97 Kb) Making informed decisions about the food you eat is a crucial part of achieving your best performance.
Speedy Meals. (PDF, 101 Kb) Does your training ever finish late and you can't be bothered spending 45 minutes cooking dinner? Are you ever in a hurry and looking for a quick nutritious meal? Well, look no further than this handout to find some ideas for quick, easy and nutritious meals.
Weight Management Building Muscle. (PDF, 97 Kb) Most athletes are interested in increasing muscle mass to enhance strength, power, and performance. Many athletes follow fad rituals in an effort to gain additional muscle, without knowing the requirements for successful muscle growth.