Dietitian Expert Educates Archers 

NSW Institute of Sport (NSWIS) Accredited Sports Dietitian, Samantha Lewis, has provided invaluable nutrition information to archery athletes and staff in preparation for upcoming travel and competition.  

“It’s so important to have the fundamentals of nutrition, and subsequently sports nutrition, down pat to ensure training, competition and recovery are at their best,” Samantha told the athletes and staff in an online forum.  

Good nutrition has long been considered important for high energy sports, however the sports nutrition principles apply to all sports, even archery.  

“Long days of competition are really hard if you are not well fueled,” Samantha said.  

Archery is very different to most sports, in that the physical and mental demands are quite different. Learning how to tailor nutritional practices and use food and fluids in an advantageous way is critical for optimising performance. 

“Nutrition is a huge part of how we get through long days and how we perform. Nutrition is also essential for events in heat and those with a fast turn around time between rounds and events.” 

“Snacks and our fluid intake are essential in long days of competition.” 

Samantha spoke about the non-negotiables of sports nutrition, namely health and wellbeing, energy for training and competition, and recovery nutrition. 

“The food that we eat and the ensuing digestive processes in our gut have a huge impact on our mental function which affects our performance.” 

 A key focus of the education session was to address nutrition for travel and competition, and some of the challenges that emerge outside of an athlete’s ‘comfort zone’. 

“Different types of food, travel to and from venues, jetlag, different weather, exposure to different germs and additional challenges around hygiene are all factors can impact nutrition when you travel and as a result an athlete’s performance.” 

Sam suggested optimising sleep, prioritising hygiene practices around food, maintaining food variety and ensuring hydration on flights.  

She also provided advice on how to look after hydration while training and competing in the heat and navigate your way around a buffet when travelling to ensure nutrition needs are adequately and appropriately met.  

“Electrolytes such as sodium, magnesium, calcium and potassium, particularly sodium, all help you maintain fluid in your body more effectively and reduce the risk dehydration.” 

“It’s exciting to have a forum where we can talk about all things nutrition, specific to archery.” 

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