13.5 Nutritional Considerations for before, during, and after exercise

Question 1

What should we focus on in a pre-exercise meal?

Answer 1

Balanced nutrients for performance, but also comfortable (not too full, not too close to exercise)

Should contain carbs (1-4 g/kg body weight 1-4 hours before exercising for more than 60 minutes). Should be low in fibre.

Fluid intake also important

Question 2

What is glycogen supercompensation?

Answer 2

Carbo-loading.

Maximizing glycogen stores before a long bout of endurance exercise

Question 3

How do we carbo load?

Answer 3

2 days before event, consume 10-12 g/kg body weight per day

Question 4

What should we focus on in a during exercise meal?

Answer 4

No food, but water to stave off dehydration.
For longer bouts, need to replenish electrolytes.

For 60+ minutes of PA, need 30-60 g/hour of easily digested carbs. 2.5 hour+ may need up to 90g/hour

Question 5

How can we accurately replenish water after exercise?

Answer 5

Weigh self before/after exercise and replenish amount of water lost in weight

Question 6

What should we focus on in a post exercise meal?

Answer 6

3 priorities: Proteins synthesis, glycogen replenishment, and water replenishment.

Protein synthesis highest 2 hours after PA. Recommended 0.25-0.3 g/kg body weight with 10g of essential amino acids

Glucose transport into muscle cells increase 30-40 mins following exercise