Sports & Nutrition

Quickly browse through questions and notes on related topics. You can also download and read this topic offline.

• Questions
• Summary

Sports Nutrition (Fluid & meal in taking, pre, during and post competition) Eating Diet before exercise :

1. The meal should be taken at least three to four hours and snacks for at least one to two hours before exercise, to give us time for digestion.

2. The diet should include starches such as cereal, bread and fruit, to give us a slow, steady release of energy.

3. We should avoid simple sugars because they increase insulin levels, which in turn reduces our blood glucose and make us feel tired.

4. To avoid dehydration, include plenty of fluids in the diet.

5. As fat and protein take a longer time to digest, avoid such diets before exercise.

Eating Diet during exercise :

1. Take small sips of water and other fluids even if you do not feel thirsty.

2. Drinking liquid glucose to save your own limited stores of glycogen.

Eating Diet after exercise:

1. Drink lots of water and other fluids to replace any loss or fluid.

2. The food should be rich in carbohydrate within an hour of exercising even if we do not feel hungry, to restore glycogen stores quickly.