NUTRITION FOR COMPETITION And Recovery

Overview •  The type and timing of food and drink consumed is

extremely important and athletes must consider their pre-event, event and post event meals in relation to the requirements of their sport.

Factors causing nutrition related fatigue

• Depletion of glycogen stores

• Hypoglycemia (low blood-sugar levels)

• Dehydration • Low sodium levels • Gastrointestinal upset

Nutrition and training • Training often changes considerably for an athlete in the weeks before competition.

• Modification (tapering) of an athletes training program is critical to ensure optimum fuel and fluid levels can be achieved

Fuelling and type of sport • Shorter-duration sports • Moderate-intensity or intermittent sports • Prolonged submaximal sports

Fuelling for shorter-duration sports • As fatigue is not usually caused by glycogen depletion

during high-intensity sports that last for less than 60 minutes, refueling during the event is not necessary.

• Appropriate glycogen and fluid intake before and after the event will ensure a ‘full tank’ is ready for the next training or performance.

Fuelling for moderate-intensity of intermittent sports • Sports lasting 60-90 minutes can be fuelled by ‘normal

glycogen stores’ in most well-trained athletes. •  Tapering of training and/or increased amounts of rest

24-36 hours prior to competition in combination with CHO intake of 7-10g/kg of body weight will ensure the athlete is well prepared

• Appropriate hydration (sports drinks) is also necessary

Fuelling for prolonged sub-maximal events • Marathons, triathlons and cross-country skiing generally

last well over 90-minutes •  These athletes would benefit from the process of

Carbohydrate Loading. •  Tapering of exercise for 36-72 hours prior to the event is

the most successful strategy to enhance CHO levels for the event.

• During the event, 30-60g of CHO is encouraged, as well as fluid replacement.

Pre-event meal • Major goals:

•  Top-up glycogen stores •  Top-up fluid levels •  Leave gastrointestinal system comfortable during the event •  Prevent hunger •  Should occur 1-4 hours prior to the event •  Should generally be foods of a LOW GI

Refueling during exercise

Nutrition and recovery from exercise •  The key to speedy recovery of muscle/liver glycogen

stores is eat immediately after exercise (within 30-minutes after exercise)

• High GI foods are a better choice for glycogen replenishment

• A fluid volume equal to 150% of the fluid deficit should be consumed 2-4 hours after exercise to completely rehydrate the body.

• Electrolyte replacement is also crucial (sodium/potassium)