ch1: basic sport nutrition guidelines

Question 1

food and intake prior to exercise

Answer 1

• 1-4h prior
• goal: help w/ hunger and hydration
• depends timing and gastrointestinal tolerance
• high carbohydrate, mod prot, low fat and fibre

Question 2

food and fluid intake during exercise

Answer 2

events over 60min: 30-60g CHO/h
over 2.5h: up to 90g CHO/h
replace fluid loss as sweat

Question 3

food and fluid intake after exercise

Answer 3

• goals: replenish nutrients lost, speed recovery
• CHO: 1-1,2 G/KG/H within 2h
• fluid:1.5 L/KG body weight lost
• electrolytes EG. sodium if a lot of sweating
• prot: 15-25g

Question 4

other consideration for sport nutrition

Answer 4

• appropriate body comp
• healthful weight loss practice
• avoidance of disordered eating
• flexible eating plan