Nutrition sorts the Professionals from the Amateurs.
When we think about what you're attempting to achieve, let's not only think about getting enlisted, let's think about a long and successful career serving and protecting others in the ADF or Police. If we adopt that mindset and then start to think about food, we don't just want to think about the next session or getting enough fuel onboard for the PFA; we want to fuel a career.
Professionalism starts behind closed doors when no one is watching, all the little things that go into becoming that professional that makes everything look easy and exceeds expectations, that professionalism can start at your next meal! The truth is specifics between individuals of ‘what to eat’ will vary based on training phases, taste preference, current work circumstance, circadian rhythm, genetics, location, season; the list goes on. We want to move beyond 'what' to eat to get through and look at how you're eating.
Below are professional principles that can help you achieve your optimum, they aren’t some secret sauce but a formula that if applied consistently become the backbone of your performance, recovery, health and career.
Below is a typical day for a female close to 60-65kg, training regularly:
Breakfast: 1-2 poached eggs (12g), 1-2 x multigrain toast (8g), avocado, spinach
Snack: a handful of almonds (6g), fruit
Lunch: Tuna, cheese & salad sandwich (30g) (1 x multigrain)
Snack: tub of yoghurt (15g)
Dinner: Grilled Lean Red Meat (25g), 1 Jacket potatoes, 3 serves non-starchy veggies.
*depending on training load and hunger levels there may also be an additional glass of milk or 2 in the day also.
Below is a typical day for a male close to 90kg, high muscle mass, limited fat mass, and performing multiple exercise sessions per day:
Breakfast: 2 poached eggs, 2 x multigrain, avocado, spinach, nuts
Snack: a handful of nuts, fruit
Lunch: Tuna, cheese & salad sandwich (2 x multigrain). Optional tub of yoghurt
Snack: 1-2 cups minestrone soup with chicken added.
Dinner: Grilled Lean Red Meat, 2 Jacket potatoes, 3-4 serves non-starchy veggies.
Supper (optional): Glass skim milk + 2 squares dark chocolate
If you feel that you are in need of some professional guidance on how to shift your mindset from eating to fuelling then don't hesitate to reach out to TBG's Dietician Sean Cornish, who is dedicated to assisting our next generation of ADF and Police applicants.
Michael and Carly both have walked the path you are about to take and are commited to help you get started with your training for a successful enlistment with free tips and articles.