Big Rocks of Nutrition

It’s important to put your nutritional guidance to athletes into perspective.

A nice analogy to use is the “big rock, pebble, and sand” analogy when thinking about what you need to place priority on : the big rocks are adequate protein intake, eating a variety of vegetables, consuming enough energy to fuel training sessions and competition, recovery post session and staying hydrated  the pebbles are of slightly lesser importance, and the sand is minor requirements that should only be considered once the big rock and pebbles are in place.

BIG ROCKS

• Protein each meal

• Eating variety of vegetables

• Daily/ weekly energy intake

• Hydration

PEBBLES

• Carbohydrate and fat proportions

• Meal Structure

• Eating habits

• Food quality

GRAINS OF SAND

• Nutrient Timing

• Supplements