Sports Nutrition

The Basics

Muscles = Fuel Tanks
Rapid response fuel is stored as carbohydrate (muscle glycogen). Eat carbohydrate-rich foods before exercise to slow down drain on your fuel tanks.

Optimum Time to Top-Up with Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
A small meal of low to moderate GI foods about an hour before

Keep Your Fuel Topped Up
For long duration activities (60 mins plus) of moderate to high intensity, it is recommended to top up with 120 - 240 kcals of carbohydrates per hour.

It is important to consume carbohydrates  before fatigue sets in as it can take up to 30 mins for carbohydrates  to enter the blood stream. The simplest way is by drinking an isotonic drink

Make use of your reserve fuel tank
Stored body fat = fuel for long-haul events, although we have a potentially unlimited supply of fuel from stored fat, we can only burn fat as a fuel when combined with carbohydrates.

stored body fat tends to be used more readily by the body during low intensity activities and during long duration exercises

The importance of fluid
Drink fluids at least every 15 minutes.
Do not wait until you are thirsty!
 

Protein for muscle maintenance and muscle growth
You need 1.25 to 1.5 grams per kilogram of body weight
(1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg for the more extreme sports such as marathon running and body building).

Protein vs. Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein repairs damaged muscles, maintains muscle mass and increases girth

Best time to refuel the tanks (muscles)
Within 30 minutes of ending exercise, take in easily digestible carbohydrates. These are converted to glucose and stored as glycogen, your quick fuel.

Reducing recovery time
Increase antioxidant nutrients.
Ensure adequate supplies of protein

vitamin and mineral will aid in the absorption of proteins and in helping maintain other functions of the body

Supplementation
Multivitamin and mineral supplement assists the body's chemical reactions, regulatory processes, and forms structures important for athletes who may be susceptible to decreased immune systems due to excessive physical exertion

As long as you maintain a wide and varied diet, taking in different fruits and vegetables, you will gain a sufficient amount of the essential vitamins and minerals. However, should your diet be limited in some way way shape or form, then a multivitamin is recommended in order to maintain the body's equilibrium.

'Sports Nutrition UK & Ireland'