10 Keys to Winning Sports Nutrition
Want to perform at your absolute best and stay on the winning team?
All you have to do is count to 10! Follow the 10 suggestions below and
get ready to improve your performance on and off the playing field.
Muscles = Fuel Tanks
Rapid response fuel is stored carbohydrates (muscle glycogen). Eat carbohydrate-rich foods
before exercise to slow down drain on your fuel tanks.
Optimum Time to Top-Up with Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up to one hour before activity
Keep Your Fuel Topped Up
For long duration activities (60 minutes plus), drink fluids with a weak solution of simple
carbohydrates.
Make Use of Your Reserve Fuel Tank
Stored body fat = fuel for long-haul events (although we have a potentially unlimited supply of
fuel from stored fat, we can only burn fat as a fuel when combined with carbohydrates.)
The Importance of Fluid
Drink fluid at least every 15 minutes. Do not wait until you are thirsty
Protein for Muscle Maintenance and Muscle Growth
You need 1.25 to 1.5 grams per kilogram of body weight (1.25 grams/kg for the ‘ball’ sports and
1.50 grams/kg for the more extreme sports such as marathon running and body building.)
Proteins vs Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein repairs damaged muscles, maintains
muscle mass and increases girth.
Best Time to Refuel the Tanks (muscles)
Within 30 minutes of ending exercise, take in easily digestible carbohydrates, which will be
converted to glucose and stored as glycogen (quick fuel.)
Reducing Recovery Time
Increase antioxidant nutrients. Ensure adequate supplies of protein.
Supplementation
Multivitamin and mineral supplement assists the body's chemical reactions, regulatory processes, and
forms structures important for athletes who may be susceptible to decreased immune systems due to
excessive physical exertion.
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