Nutritional intake at different phases

Question 1

What do the nutritional requirements for individuals vary according to?

Answer 1

-type of sport
-intensity, duration, frequency
-training style

Question 2

What should athletes consume?

Answer 2

-they should eat sufficient carbs and start refuelling as soon as possible
-high fluid intake
-if injury is sustained avoid alcohol for at least 48 hours

Question 3

Describe fluid replacement strategies for exercise

Answer 3

-Before: 300-500ml 10-15 mins before exercise
-During: 150-200ml every 15-20 mins
-After: Replace losses

Question 4

What should an athletes nutritional intake be like before an event?

Answer 4

-Rich in carbs but low in fat aiming to top up muscle and liver glycogen stores
-larger meals can take longer to digest
-solid foods should be consumed 2 hours before an event

Question 5

What should an athletes nutritional intake be like during an event?

Answer 5

-during intense training isotonic sports drinks may be consumed
-during endurance events lasting 4+ hours solid food may be required. Energy bars or gels may be used

Question 6

What should an athletes nutritional intake be like after an event?

Answer 6

-Good nutrients vital for recovery
-To refuel effectively, a high carb diet is required
-Athletes required to consume a high carb low fat snack as soon as possible after training or competition
-After exercise rehydration should start immediately