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Eating during an exercise event

posted by TransformHERS on 10 Jun 15, 09:35

Categories: Health, Fitness, TransformHERS Bootcamp

After a serious workout, your body needs to recoup! A recovery meal can replenish glycogen stores, replace fluid and electrolyte losses and help repair muscle damage, while leaving you primed for the next challenge.

The focus of recovery nutrition is on the replacement of carbohydrate and fluid stores.  However, recent research suggests that adding some protein to a carbohydrate-rich post-event snack can speed up the recovery process. Ideally you should eat a recovery snack or a combination of snacks containing 1 g to 1.5 g of fast-release carbohydrates for each kilogram (1kg = 2.2 pounds) body weight (50 g to 100 g of carbohydrates), together with 0.2 g to 0.4 g protein for each kilogram body weight (10 g to 20 g of protein).

Post-exercise meals or snacks should be consumed as soon as possible after exercise, ideally within the first 30 minutes post exercise, regardless of whether your next exercise session is four or 24 hours away.

As you can see, optimal nutrition before, during and after a sporting event depends on the athlete, and the nature of the athletic challenge.  Experiment with different regimens during the training period, so that when you step up to the starting line at the big event, you’ll know your body is primed with the food it needs to succeed. 

In Summary

Sporting success depends on proper nutrition before, during and after an event.
Carbohydrates – stored in the liver and muscles – are the body’s prime source of energy.
Endurance athletes can improve their performance by “carbo-loading” one to three days before a competition, and should eat a carbohydrate-rich meal before the main event
Strength athletes – like bodybuilders – should concentrate on a high-protein diet to promote muscle growth, while adjusting overall kilojoule intake – more during the training period, less close to the event.
A carbohydrate-rich “recovery” meal – including some protein – helps your body repair and recover for the next challenge.

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