Date post: | 08-Jan-2018 |
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Nutrition for Endurance Athletes Everything You Need to Know
Carbohydrates are the body’s main source of fuel during exercise
Why Carbohydrates?High blood glucose levels prevent
nutrition- related fatigue
Before The Game3 -5 Hours
CarbohydrateProteinFibreFat
Goal: Ensure adequate liver glycogen and blood glucose levels
Before The Game30-60 Minutes Prior to Exercise
Goal: Maintain adequate blood glucose levels
Between Periods/During Exercise
Goal is to maintain energy, hydrate, and restore electrolytes from sweat
After The GameImmediately After
Within 30 minutes Soon After
Carbohydrate Protein
Goal: Restore and replenish muscle and liver glycogen stores
High GI CHO are most effective at restoring muscle glycogen
High GI Carbohydrates
Low GI Carbohydrates
Take Home Messages• The muscle cell’s preferred energy source is carbohydrate in the form of glycogen
• When glycogen stores are low, fatigue occurs
•What you eat before and after exercise highly impacts performance and recovery