Your body receives energy, in the form of calories, from 3 sources known as macronutrients. These three energy sources are carbohydrates, protein, and fat. Carbohydrates There are 4 calories in every gram of carbohydrates and is the primary source of fuel for our muscles.

There are many different forms of carbohydrates, but the two most heard terms are glucose and glycogen. Glucose is a simple form of carbohydrate that is easily broken down in the body and used for energy.

Glycogen is simply glucose that is stored in the body, mostly in the liver and muscles. Glycogen is turned into glucose when energy is needed in the muscles. The higher the level of intensity of the exercise the more your body relies on carbohydrates for energy. Some good sources of carbohydrates include:.

Protein Many athletes have the misconception that protein is the most important nutrient for fueling athletic performance and that more is better. This is not necessarily the case.

Protein consumption is no more or less important than carbohydrate or fat consumption. Like carbohydrates, there are 4 calories in every gram of protein. Unlike carbohydrates, the main function of protein in the body is not as a main energy source. Proteins are the building block of muscle and are a vital component to the growing and repairing of muscle.

Some good sources of protein are:. Fat Yes, athletes need to consume fat! Fat is a very highly-concentrated source of energy and provides more than double the calories per gram than either protein or carbohydrates. Some sources of good healthy fats include:. Managing the intake of calories can become quite the balancing act and it is important to remember that more does not always mean better.

An increase in the amount of one nutrient can lead to a deficiency in another. For example, if you significantly increase the calories you are ingesting in the form of protein then you may be decreasing the amount of carbohydrates you are ingesting.

Once the level of glucose and glycogen stores become too low your body will start burning protein calories for energy. Nutrient Timing It is incredibly important to make sure that you are not only eating the proper foods to fuel your body both before and after activity but that you are also eating the proper things at the right time.

Here are some suggestions of what you could be eating in the hours leading up to and immediately following your event. Post Exercise Following activity, it is very important to start refueling as soon as possible to allow your body the opportunity to begin to build up its glucose and glycogen stores.

Within the first 15 minutes after the completion of your activity is the best time to try to consume a snack with somewhere between calories from carbohydrates. It is also recommended to take in about 20g of protein as well. This will stimulate the body to begin the process of rebuilding and repairing damaged muscle as well as storing up energy.

Some post activity snack recommendations include:. Navigating the world of sports nutrition can seem like a daunting task sometimes. It is not something that you have to try to figure out on your own. Consulting with a nutritionist who has experience working with athletes or talking with your own high school athletic trainer can be a good start in the right direction to eating in a way that fuels your body for maximum athletic performance.

Mike Feld is a Certified Athletic Trainer through the Nation Athletic Trainers Association. He is also certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist as well as a Performance Enhancement Specialist.

Given that sweat losses are a combination of fluids and electrolytes, such as sodium and potassium, athletes may choose to and benefit from using sports drinks, milk , or both to meet some of their hydration needs. The ISSN suggests that athletes training intensely for 2—6 hours per day 5—6 days of the week may burn over — calories per hour while exercising.

As a result, athletes engaging in this level of activity may require 40—70 calories per 1 kg of body weight per day, compared with the average less active individual, who typically requires 25—35 calories per 1 kg of body weight daily. According to the ISSN, athletes weighing 50— kg may require 2,—7, calories per day.

It also notes that athletes weighing — kg may need to consume 6,—12, calories daily to meet training demands. The timing and content of meals can help support training goals, reduce fatigue, and help optimize body composition. Guidelines for the timing and amount of nutrition will vary depending on the type of athlete.

For example, the ISSN advises strength athletes consume carbohydrates and protein or protein on its own up to 4 hours before and up to 2 hours after exercise. The American College of Sports Medicine ACSM also notes the importance of consuming protein both before and after exercise for strength athletes.

By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 1—4 hours before exercise. Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 3—4 hours.

Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort. It is therefore important to eat an appropriate amount and not exercise too quickly after eating. People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal GI discomfort, especially immediately before an important workout or race.

For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers. At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort.

Athletes may need to work with a sports nutritionist, preferably a registered dietitian , to ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule.

Athletes need to eat a healthy and varied diet that meets their nutrient requirements. Choosing whole grains and other fiber -rich carbohydrates as part of a daily diet generally promotes health.

However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress. The following is an example of what an athlete might eat in a day to meet their nutritional needs.

Breakfast: eggs — either boiled, scrambled, or poached — with salmon , fresh spinach , and whole grain toast or bagel. Lunch: stir-fry with chicken or tofu, brown rice , broccoli , green beans , and cherry tomatoes cooked in oil. Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress , peppers, and avocado salad drizzled with olive oil and topped with hemp seeds.

Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day.

Options include:. Athletes need to plan their diet to optimize their health and performance. They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals.

Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements.

However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals.

Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help. Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients.

Learn about the best meal…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new….

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Why is diet so important for athletes? Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Louisa Richards on April 20, Importance Macronutrients Other nutrients Calories Meal timing Tailoring nutrition Example meals Summary Athletes will have different nutritional needs compared with the general public.

Why is nutrition important? Micronutrients, supplements, and hydration. Sufficient calories. Meal timing. Tailoring nutrition for sport type. Meal examples. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.

Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements. Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney. Jäger R, Kerksick CM, Campbell BI, et al. Nutrition External Link , Australian Institute of Sport, Australian Government.

Nutrition and healthy eating resources External Link , Nutrition Australia. Give feedback about this page. Was this page helpful? Yes No. It is likely that combining several strategies will be of greater benefit than one strategy in isolation.

Dietary strategies to enhance performance include optimizing intakes of macronutrients, micronutrients, and fluids, including their composition and spacing throughout the day.

This is due to the fact that carbohydrates are the main source of glucose. Glucose is converted by the body into glycogen and stored in the liver and muscle tissues. Stored glycogen is then used as energy to fuel athletes during physical activities. Recommendations suggest that for sustained or intermittent exercise longer than 90 minutes, athletes should consume 10—12 g of carbohydrate per kg of body mass BM per day in the 36—48 hours prior to exercise.

We caught up with Richard Allison, Sports Performance Nutritionist, who gave some insightful pieces of information with regards to fuelling for performance.

Preparation is the key to match day, and this starts the day before your match. Often referred to as Match Day -1, the primary aim is to maximise both muscle and liver glycogen to ensure adequate carbohydrate availability to effectively prepare and recover for the match.

Carbohydrates are the primary fuel source for muscles during high-intensity activities; it is therefore a key macronutrient when preparing players for match play.

It is well documented that exercise performance is greatly influenced by nutrition. The key factor in coping with the heavy demands of exercise faced by elite athletes seems to be carbohydrate intake.

Players who begin a match with low glycogen stores will typically cover less distance and complete less high-speed runs, particularly in the second half, which can have huge ramifications on individual and potentially team performance and may contribute to the outcome of the match.

This emphasises the importance of prioritising a balanced diet that will improve an athletes physical performance on gameday. Carbohydrates are essential for optimal match day performance as it is the primary fuel for muscle during high intensity activities.

It is the key macronutrient for proper preparation for match day. Below is an example of what a typical athletes game day nutrition should look like with Kick Off according to Richard Allison. From the carbohydrate loading to having a balanced healthy diet in the weeks and days building up to gameday.

With proper hydration, your body will be able to perform at its best. Hydration for athletes is essential to maintain normal blood circulation because this aids the delivery of nutrients and oxygen to every working muscle in the body. As water is involved in the majority of chemical reactions involved in athletic performance it is therefore important that athletes are hydrated before, during and after physical activity to achieve their maximal physical performance.

Hydration enhances your motor neurons. Your muscles move only when they receive commands from your brain. These commands move through neural pathways, which depend on adequate hydration to function at their best.

When exercising, you need your motor neurons at their top potential — otherwise your speed and strength can decrease. Your body needs fluids to transport energy nutrients.

Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands.

The keys to peak nutrition performance aimed to complement your training and competition are reviewed below. The energy needs of athletes exceed those of the average person. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item.

Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels.

Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball.

Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.

Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.

Good sleep is essential to an athlete for maintaining high performance, body composition and general good health. Restricted sleep leads to hunger, impaired athletic performance, reduced psychomotor ability and a decline in health.

Forget your elaborate rehab machines, ice baths and compression garments. Regular, good quality sleep is the best recovery tool for athletes there is. Athletes should aim for at least hours each night for optimal performance.

More in periods of intense sports training and competition. Several previous studies in team sports have demonstrated that competitive success in competition is related to increased sleep duration and quality. In a recent study, elite male and female Brazilian athletes were asked to describe their sleep quality and mood immediately before a national or international competition.

While the majority of participants rated their sleep quality as normal or good, poor sleep quality was an independent predictor of lost competition. This further emphasizes why athletes should understand the value of sleep in recovery and athletic performance, and constantly aim to improve their sleeping practices.

As an athlete, if you ensure you have an adequate balanced diet, sufficient hydration with a sound balance of electrolytes, adequate sleep and the right warm up in the build up to training, gameday or competitions, chances are, you will achieve what is expected of you on the field and off it.

Take a listen to this 30 minute podcast from the M! ndset Team focusing on the elements of nutrition and athletic performance that are they key to the success of recovering faster and performing better…. Athlete Series. All Products. For Teams.

Shop Now. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take.

Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance.

However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals.

Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help. Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients. Learn about the best meal….

What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Human Biology. Nervous system Cardiovascular system Respiratory system Digestive system Immune system.

Why is diet so important for athletes? Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Louisa Richards on April 20, Importance Macronutrients Other nutrients Calories Meal timing Tailoring nutrition Example meals Summary Athletes will have different nutritional needs compared with the general public.

Why is nutrition important? Micronutrients, supplements, and hydration. Sufficient calories. Meal timing. Tailoring nutrition for sport type. Meal examples. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it.

How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Vitamins and supplements for athletes Medically reviewed by Miho Hatanaka, RDN, LD.

This emphasises the importance of prioritising a balanced diet that will improve an athletes physical performance on gameday. Carbohydrates are essential for optimal match day performance as it is the primary fuel for muscle during high intensity activities.

It is the key macronutrient for proper preparation for match day. Below is an example of what a typical athletes game day nutrition should look like with Kick Off according to Richard Allison.

From the carbohydrate loading to having a balanced healthy diet in the weeks and days building up to gameday. With proper hydration, your body will be able to perform at its best.

Hydration for athletes is essential to maintain normal blood circulation because this aids the delivery of nutrients and oxygen to every working muscle in the body. As water is involved in the majority of chemical reactions involved in athletic performance it is therefore important that athletes are hydrated before, during and after physical activity to achieve their maximal physical performance.

Hydration enhances your motor neurons. Your muscles move only when they receive commands from your brain. These commands move through neural pathways, which depend on adequate hydration to function at their best.

When exercising, you need your motor neurons at their top potential — otherwise your speed and strength can decrease. Your body needs fluids to transport energy nutrients. Hydration helps regulate your body temperature.

Your body is put under stress when its core temperature rises above normal. This stress interferes with the energy systems your body uses, which has negative effects on performance and recovery.

Good sleep is essential to an athlete for maintaining high performance, body composition and general good health. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources.

The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods.

After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems.

Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.

Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.

There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition.

However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.

It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take.

Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.