EMGDC Sports Nutrition Consultations

Elaine McGowan is a leading expert in sports nutrition with 17 years experience in dealing with athletes and sports people from a variety of sports, both individual and team, from school and club level to international standard.

Sonia O'Sullivan - Elaine McGowan Sports Nutrition

Sports nutrition is the specialist application of the science of nutrition to performance enhancement in sport. The nutritional demands of training and competition vary according to sporting discipline and the individual requirements of athletes and coaches.

Each athlete and each sport has its own set of nutritional requirements, from advising on how to achieve the correct intake of carbohydrate necessary to fuel endurance sports to helping weight category athletes make weight prior to competitions.

The Elaine McGowan Dietetic Clinic has the experience and the expertise to give you the best chance of reaching your peak performance level.

"Aside from the limits imposed by heredity and the physical improvements associated with training, no factor plays a bigger role in exercise performance than does nutrition"

Costill, 1998

Sports Nutrition Fact Sheet  - Read Now (PDF)

Sports Nutrition for Athletes and Sportspeople

Optimising Energy Levels - Getting the Balance Right

To maintain stamina and strength over the training and competitive season adequate carbohydrate and fluid intake are essential ingredients in maximising your ability to perform. The body’s stores of glycogen are limited, and will be used up after only one or two hours of intensive exercise. When the bodies glycogen stores run low, athletes / sportspeople may experience the following symptoms:

  • tiredness and general fatigue
  • lack of co-ordination
  • reduced strength
  • difficulty in concentrating
  • slower reaction times
  • slower recover

What can Good Nutrition do for you

A diet which meets the athletes' / sportspeoples' needs for energy and nutrition:-

  • Increases physical capacity
  • Improve performance in training and competition
  • Improve the effect of training sessions
  • Reduces the effect of over training
  • Improves the immune system = resistance to illness
  • Improves the ability to concentrate


Achieve Correct Bodyweight

  • increase muscle mass
  • decrease body fat

Healthy Diet

  • A healthy balanced diet will prevent deficiencies of vitamins and minerals.


An adequate carbohydrate intake will:

  • give you more energy
  • maintain concentration levels during training and match / competition
  • delay fatigue during a match / competition
  • maintain energy levels over competition week


Adequate hydration will:

  • prevent a decrease in performance by 20-40%
  • prevent headaches
  • prevent fatigue and give increased energy levels
  • prevent injury due to muscle fatigue
  • aids recovery

Most common problems implementing nutrition guidelines are :

  • Establishing and maintaining a healthy daily eating pattern
  • Travel - Meeting healthy fluid and food requirements when traveling
Sports Nutrition Fact Sheet  - Read Now (PDF)