Terry was living in a University College and rowing with the University coxed fours. A training load of eight water sessions, two cross training sessions, and three weight sessions each week meant Terry's energy requirements were high. Terry always ensured his diet was high in carbohydrates, but was struggling to maintain weight and was often feeling tired. A consult with a Sports Dietitian revealed Terry had a good knowledge of carbohydrate-based foods and was focusing on these at meals; however he simply wasn't eating enough. Terry was only eating three times a day because he was limited to dining hall opening hours. He was trying to consume huge meals but was finding he physically couldn't stomach all the food he required.

There are a number of things that Terry can do to assist him in his current situation;

a) Eat more frequently, rather than trying to consume all the energy he requires in just three main meals. A pattern of six or seven meals and snacks per day, in addition to consumption of high-energy drinks, is often required when energy requirements are large. This meal pattern not only allows for increased energy intake, but also means that Terry is more likely to be fuelling for, and recovering after, each training session. 

b) Improve his access to food at the University. Terry discussed his problems with the chef at the university dining hall. He negotiated for the chef to provide him with a supply of snack foods such as cereal bars, canned fruit, breakfast cereal and milk. These snacks were often eaten immediately after morning on-water sessions, and were followed up by a more-substantial breakfast at the University dining hall an hour later. Terry also started ordering a takeaway lunch pack with sandwiches, buns and fruit. These changes ensured Terry had a more regular supply of foods available for snacks and meals. The chef also agreed to keep an evening meal waiting on nights when Terry finished training late.

c) Consume nutritious fluids. Terry invested in a milkshake maker and bought a supply of liquid meal supplements (e.g. Sustagen, Up and Go) and sports drinks. Using the sports drinks during training was an easy way to increase Terry's carbohydrate intake; and liquid meal supplements were a suitable snacks to have throughout the day. He was also able to make milkshakes or fruit smoothies in his room at night or early mornings.

With time, Terry was able to regain his lost weight, and he coped much better with his training load. The variation of his snacks ensured he was never bored with his meal choices.

Written by AIS Sports Nutrition, last updated April 2010. © Australian Sports Commission.