Topics we discussed:

  • 00:00 5 Food groups
  • 01:09 When to experiment on diets
  • 02:34 Hydration levels
  • 03:39 Digestive Health
  • 04:13 HRV device



Proper nutrition plays a crucial role in fueling our training and optimizing our athletic performance. In this blog post, we will delve into the key concepts discussed in a YouTube video titled “Nutrition: Understanding the Basics to Fuel Your Training and Performance.” We will explore the importance of incorporating all food groups, experimenting with different diets, hydration strategies, digestive health, and heart rate variability as a measure of overall well-being. Let’s dive in!

Incorporating the Five Food Groups:

The video emphasizes the significance of incorporating all five food groups into our daily meals. These groups include grains, vegetables, fruits, protein, and dairy. It is essential to keep track of how many times we include all five macronutrients in a single meal. By ensuring a well-rounded diet, we provide our bodies with the necessary nutrients for optimal performance.



Experimenting with Different Diets:

The offseason presents an excellent opportunity to experiment with different diets and observe how they align with our individual needs. The video highlights several diet examples, including the keto diet, vegetarian diet, paleo diet, intermittent fasting, and juice cleanse. However, it is essential to note that these diets should not be followed for extended periods without proper guidance. The offseason allows us to explore these diets and assess their effects on our energy levels, digestion, and overall well-being.



Hydration Strategies:

Staying hydrated is crucial for athletic performance. The video recommends paying attention to the color of our urine as an indicator of hydration levels. While factors like certain supplements can influence urine color, a regular lifestyle without excessive supplementation allows us to gauge hydration status effectively. It is common to wake up dehydrated, so consuming water or fluids in the morning helps rehydrate our bodies. Throughout the day, adjusting fluid intake based on urine color, training intensity, temperature, and environmental factors is essential to maintain proper hydration.


Digestive Health:

Our digestive system plays a vital role in processing the foods we eat. Monitoring our stool can provide insights into how well our bodies are digesting the foods we consume. The video presents an image displaying different types of stool and emphasizes the importance of paying attention to our stool’s appearance. By observing any changes, we can identify foods that may not agree with our bodies and make necessary adjustments to our diet for improved digestive health.

Heart Rate Variability as an Indicator of Well-being:

Heart rate variability (HRV) is introduced as a useful tool in assessing overall health and well-being. The video showcases a heart rate variability device called the Core Sense, which measures the time between heartbeats. Higher heart rate variability indicates a state of good health and the ability to manage stress effectively. Conversely, lower heart rate variability may indicate illness or increased stress levels. Incorporating HRV monitoring into training routines allows athletes to gain insights into their physiological responses and make informed decisions about their training and recovery strategies.



Understanding the basics of nutrition is essential for athletes and individuals seeking to optimize their training and performance. By incorporating all five food groups, experimenting with different diets, maintaining proper hydration, monitoring digestive health, and using tools like heart rate variability, we can make informed decisions about our nutrition and training strategies. Remember, each person is unique, and what works for one individual may not work for another. It is essential to listen to our bodies, make adjustments based on our personal needs, and consult with professionals for personalized guidance. Fueling our bodies with proper nutrition is a key step toward achieving our athletic goals and unlocking our full potential.



Ready to take your AFL performance to the next level? Download the Nutrition for AFL e-book today and gain valuable insights from leading Advanced Sports Dietitian Jess Spendlove. With her expertise and experience working with the GWS GIANTS AFL team, this 68-page guide is a comprehensive resource to help you plan, prepare, and time your nutrition for optimal performance in training and games.

Inside the e-book, you’ll find:


  • CHAPTER 1: Building Healthy Meals & Snacks
  • CHAPTER 2: Adjusting Intake for Training
  • CHAPTER 3: Managing Nutrition & Injury
  • CHAPTER 4: Timing of Meals
  • CHAPTER 5: Nailing Your Game Day Fuel – including a game day guide and preparation tips
  • CHAPTER 6: Meal Planning for Your Training Week
  • CHAPTER 7: Household Staples
  • CHAPTER 8: Simple Recipes for Athletes


Whether you’re an aspiring AFL athlete, a seasoned player, or a coach looking to enhance your team’s performance, this e-book provides valuable strategies and practical advice to fuel your success. Don’t miss out on this opportunity to optimize your nutrition and elevate your game.

Click the link below to get your copy of the Nutrition for AFL e-book and unlock the secrets to peak performance on the field.


[Download Now] 



Fuel your AFL journey with the right nutrition. Get your copy of the Nutrition for AFL e-book today!

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