Ideal Post-workout Snacks

When you have finished your workout, or are heading home after a game, there is a good chance that you will be famished and in need of some sustenance to alleviate the hunger pains. Often those quick fix options of grabbing something easy could put you on a slippery slope towards undoing all the good work you have done, especially if it becomes a regular occurrence. Planning ahead is one way of ensuring that you are not falling into the trap of eating unhealthy food after your workout, and knowing what you want to eat will prevent you from grabbing fast food.


A healthy smoothie is a great choice as it can be prepared before the game, and be ready and waiting for you when you finish. Choice of ingredients should take into account that the body will be filled with lactic acid, so ensure that you are choosing alkaline ingredients for easing your body back into its regular post-workout routine. Bananas, berries, nuts and low fat milk options are best, incorporating ingredients that will be high in essential nutrients for the body to get what it needs without extra sugar.

Nuts and Dried Fruit

Nuts and dried fruit such as dates are some of the easiest and best snacks for your body, whether you have just finished a workout or game, or you simply need a snack on the run. Not only will they provide the essential nutrients needed to refill your body’s energy systems, but they are easy to transport and can be kept in a container in your bag.

Fresh Fruit and Yoghurt

Who wouldn’t salivate at the thought of some fresh fruit and yoghurt after a strenuous workout or game? There’s something about eating a really healthy snack after a workout, providing peace of mind that you are doing something great for your body. Choose fruits that are easy to digest and low fat yoghurt for a delicious, healthy snack.

Tinned Fish

Fish is one of those foods that both tastes delicious and is very good for you. A tin of sardines on low sodium crackers is the perfect snack for after a workout or game, and it will not require much preparation. Tinned sardines are packed with the healthy Omega oils, as well as B vitamins, phosphorous, zinc, copper and other nutrients to keep your body looking and feeling great! At Salisbury Super Sports, we encourage all of our members to opt for healthy snacks after the game.

Four Major Reasons Why Processed Foods Are Unhealthy

When we think about the word ‘processed’ it is best to clarify what we actually mean in the context of this article. We all know that there is some processing that is done to natural foods to get them from the plant to where humans are able to buy them to take home to consume. This would include the processing of fruit from the tree and into the shop or market so we can buy it. It also includes the processing of meat so that we do not have to buy the whole cow, but can pick up cuts from the supermarket, or the process of making milk into butter, cream and other useful dairy items. The kinds of foods that we are talking about here are foods that are processed using chemicals, which in essence de-nature them to the point where a lot of the goodness is removed.

Low Nutrient Content

One of the main reasons why it is best to avoid processed foods is that they have a much lower nutrient content than if we ate them the way nature intended, as raw and unprocessed as possible. The fact that there has been a significant rise in cancer during recent times could very well have much to do with the fact that people are eating a lot more foods, but with a lower nutrient content. So their bodies are spending a lot of good energy processing the food, but not really getting any fuel that the body can use.

High Sugar Content

A lot of the ‘fast foods’ that you buy either at the supermarket or at the fast food ‘restaurants’ are extremely high in sugar and carbohydrates. They are carefully engineered to look and taste like real food, (and some of them are such a good copy that it really can be difficult not to be fooled). However, often they have a much higher sugar content than regular foods. One of the reasons for this is that the companies that produce them want you to become addicted so that you keep coming back for more. The best way to eat food is as nature intended, pure and unadulterated, to avoid hidden sugars that cause a variety of health issues if continually eaten over long periods of time.

Artificial Flavourings

Anything that has ‘artificial flavourings’ basically means that it has chemical additives that are produced in laboratories to create the illusion of being the food that it is pretending to taste like. When you see a product that says ‘chicken flavoured’, it is very unlikely that there is actually any chicken involved in the product. To get this amazing flavour out of thin air, as you can imagine, takes a delicate balance of difference chemicals, and therefore, not something that will be doing any good for your body, or your mind.

High Fat Content

Most processed foods have a high trans fat content; this is the bad hydrogenated fat, which clogs arteries and often leads to heart disease. Not only will they not be doing your body any favours but can also become addictive, which means your body will need more of them. We all know that cholesterol clogs up our arteries but do we really know how much fat is actually in that ‘low fat’ microwave meal that we have chosen from the supermarket freezer section? And what sort of preservatives are in it to allow it to be kept for so long?

If you are playing sport, the best thing you can do for your body is to put good fuel in, so that you can get the best out of it. At Salisbury Super Sport, we encourage our players to choose the highest quality and most nutritious foods and snacks, because we know that good health requires a holistic approach – mind, body and spirit.

The Facts and Fiction about Fats

If you ask anyone on a slimming programme what is being cut out of the ‘diet’, the answer is usually FATS. Fats are bad! This is one of those misconceptions that many people have about fats. There has been much discussion and contradictory information throughout the years but it is recognised that some fats and oils are better than others.

Similar to protein, carbohydrates and minerals, dietary fat is an essential element of our diets, whether or not we want to lose weight. Dietary fat is required for the following reasons:

a. Our bodies cannot create fats, so we need a certain amount of important fatty acids to keep us healthy.

b. We require a source of energy in our daily living and fatty acids supply our needs.

c. We cannot absorb certain nutrients nor can we transfer vitamins such as A, D and E to our cells unless we introduce some fat into our diets.

d. Fats in our bodies help to insulate us when it is very cold and they also help to protect our organs when taking part in outdoor or indoor sports Brisbane.

It is agreed that our bodies do need a certain amount of fat. However, there are good and bad fats, so it is the kind of fat we consume that really matters. Saturated fats are the ‘bad guys’. They tend to increase the risk of some diseases. They can block our arteries and cause heart disease if eaten in large quantities. These fats are found in animal foods and in a few plants. Some examples of these foods are pork, beef, lard, butter, coconut oil, palm oil, cream or any dairy produce prepared from whole milk. Most fat that is solid at room temperature usually belongs to the saturated fat group.

Unsaturated fats are the ‘good guys’. There are two types, namely, poly-unsaturated and mono-unsaturated fats. These fats help to lower our cholesterol and keep our bodies healthy. Poly-unsaturated fats are found mainly in soybeans, sunflower and sesame seeds and various other seeds and nuts. Any oils made from these items are also included in this group. If fats remain liquid at room temperature or do not harden in a refrigerator, they belong to this group.

The mono-unsaturated fats include olive oil and peanut oil. Seafood, avocados and avocado oil also belong to this group. Although these oils remain liquid at room temperature, they might begin to solidify when kept in a refrigerator for some time.

Your choice of fats and oils depends on you. If you have regular medical check-ups and take part in individual sport or indoor netball Brisbane and other indoor games, you will maintain your health with just a little thought about which foods to keep to a minimum.