NUTRITION & EXERCISE – POST-COMPETITION

Question 1

First 30min after the event
what should we be doing

Answer 1

• Should be consuming High GI foods, as muscles are at most responsive to be topping up.
• 1g/kg of body mass of high GI CHO within 30 minutes of event

Question 2

Next 24hrs after the event
What should we be consuming

Answer 2

• low/medium GI foods for the next 24 hours
• At least 7-10g/kg body mass of low to moderate GI CHO over the next 24 hours
• consume fluid = 1,5* weight loss