Nutrition and Physiology 101

Coach and Athlete Education for the Upcoming Relay Performance Camp

“The conditions at January camp—heat, humidity, and recovery focus—mirror what you’ll face at the World Relays. Mastering these now will ensure you’re the best athlete and team you can be when it counts.”

— On the importance of training for the conditions you will face at target competitions

This session provides athletes and coaches with a foundational understanding of nutrition and recovery, progressing to advanced strategies for how these principles can be applied in training camps, such as January’s Relay Camp.

Key topics include the importance of hydration, nutrition, and central nervous system (CNS) recovery. Practical strategies are outlined, such as tracking fluid loss through pre- and post-training weighing, prioritising recovery snacks and ice baths, and managing heat exposure during training in hot and humid conditions. Coaches and athletes are encouraged to prepare thoroughly by planning meals, packing essential items, and setting individual CNS recovery goals. The camp is seen as an opportunity to practise competition day routines, including nutrition, recovery, and heat adaptation, to enhance team performance and individual readiness for elite competitions. The session concludes with five actionable goals: camp preparation, session-specific nutrition, heat management, recovery optimisation, and competition plan refinement. ​

Key Messages from the Presentation

“If you have your recovery snack immediately after a session, one hour later, you’ve got an extra hour of recovery kickstarted compared to delaying it. It makes a massive difference for the next session.”

— On the importance of immediate post-training recovery

“If dehydration is affecting mental functioning and concentration by even a few percent, that will really affect how you’re going to learn a new skill, how you’re going to change over the baton, and the whole relay process.”

— On the impact of hydration on learning and performance

Key Questions to Ask Yourself

1. What specific recovery strategies (e.g., ice baths, rest, reduced mental load) am I implementing, and how can I improve these to better prepare for back-to-back training sessions or competitions?

2. Am I consistently prioritising hydration and appropriate nutrition before, during, and after training sessions to optimise performance and recovery?

3. How am I preparing myself or my athletes to perform in challenging conditions, such as high heat and humidity, by practising effective heat management and competition day routines?