Proper diet is vital to the Kaiviti Silktails body transformation before they play in professional tournaments.

Coach Wes Naiqama stressed to SUNsports the importance of having a proper diet.

The Silktails depart on Monday to take part in the Ron Massey Cup competition in Australia that kicks off in March.

“It is very important for players after high intensity workouts to have proper nutrients. They need to have enough energy to meet the demands of training,” he said.

“We go by the 30 per cent to 70 per cent ratio- that is 30 per cent training and 70 per cent nutrition.

“Changes will come but players need to have proper meals, eat right to reduce body fats and reduce risk of illness and injury.

“Carbs and protein are involved as well as healthy fat since we need to add metabolism-boosting foods that will supplement the players existing workout and nutrition programme.”

He said most players don’t have the knowledge of a proper diet.

“Many athletes do not follow sound nutritional practices to optimise their performance. Factors include poor nutrition knowledge, dietary extremism, poor practical skills in choosing meals, and reduced access to food due to a busy lifestyle,” he said.

“When executed properly, a scientific person-centered nutrition plan can help players do just that.

Changes

“Changes in players can occur in three-four months periods of pre-season training. Energy and protein demands are in greatest demand due to the volume and intensity of training.

“Players also generally do three to five weight sessions per week to improve strength or muscle size.

“Carbohydrates are therefore in high demand to provide the energy (glucose) for high intensity training, and protein is required for the growth and repair of muscle tissues. To achieve both the carbohydrate and protein necessary, players usually eat their three meals per day but also need to have regular snacks between their meals.

“It’s important to start training and games well-fuelled. Each athlete is different and the start time of the match will determine the timing of the pre-game meal, we are aware that players will always need to eat a pre-game meal 3 to 4 hours before the start.

“This meal should contain some carbohydrate for fuel as well as some fluids for hydration. It’s important to start training and games well-fuelled.

“Drinking enough water each day is crucial for many reasons, to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well hydrated also improves sleep quality, cognition, and mood as a player.

“We monitor what our players consume to refuel before, during and after training so we make sure fuel consumption suits the player’s types of training done every day to give energy and help them recover as fast as they can.”

Feedback: simione.haravanua@fijisun.com.fj