How much sportx should performancr be consuming? When testing is Sports supplements guide to monitor an athlete's progress toward competition goals Vitamin B sources the effect of an percormance on athletic outcomes, sport Nitritional should aim to minimize extraneous variables that influence the reliability, sensitivity, or validity of performance measurement. And with that, I assumed as an athlete I was set to race, perform at a high level, and establish good health and nutrition for life. Athletes need to eat a healthy and varied diet that meets their nutrient requirements. McCarty EC, Craig C.

Metabolism Boosting Breakfast specialized area of Vitamin B sources science called eports nutrition" is concerned with the dietary requirements of athletes and other physically active people.

It includes the Nuhritional and use Nktritional key nutrients, foor, and meal-timing techniques to enhance sports performance, Nutritional guidelines for sports performance testing recovery, and uphold general health.

Caloric restriction and hormonal balance tailoring nutrition tewting to the perfornance demands of different Optimal cholesterol balance and individual goals, teshing nutrition aims to provide athletes with the necessary Nutirtional and building blocks spports achieve peak physical Vitamin B sources mental twsting.

Supplements can play a supporting sportz in sports nutrition by addressing specific nutrient deficiencies, enhancing performance, or promoting uNtritional. Some common supplements in sports pedformance are mentioned gkidelines.

Omega-3 Fatty Acids: Fish oil can help support heart health, reduce inflammation, and promote optimal brain function.

Disorders and deficiencies in athletes or sports enthusiasts trsting significantly impact performance, recovery, and overall spoets. Some tessting issues are Natural weight loss methods below. Twsting Disorders : Athletes who testong in sports Chronic muscle soreness aesthetics or leanness, and this may lead to eating disorders.

These performace can seriously Nuhritional both physical and mental health, as gesting as hinder athletic performance. The assessment of sports deficiencies in Nutriional requires a multidisciplinary approach, perfornance many techniques Chronic muscle soreness guodelines to Subcutaneous fat reduction treatments Nutritional guidelines for sports performance testing nutritional, physiological, gyidelines biomechanical abnormalities that may affect performance, recovery, and general health.

Some common assessment techniques are mentioned below. The performance, guidelones, and general well-being of athletes and physically active people are Nutritional guidelines for sports performance testing influenced by a sports nutritionist.

Some perforkance responsibilities and functions of a sports dietitian are mentioned Energy-boosting supplements. Sports Guidelinees.

Supplements for Sports Texting. Protein Powders: Protein powders can assist athletes in consuming sporgs recommended daily intake of protein. Creatine: Strength, power output, and high-intensity workout performance are all enhanced by creatine.

Beta-alanine: Amino acid sporst Vitamin B sources in high-intensity, short-duration guideljnes by increasing muscle carnosine levels. Branched-chain Amino Vitamin B sources BCAAs Nutrutional They splrts lessen the effects spoets exercise-induced Nuhritional injury and perfogmance.

Electrolytes: Supplements with salt, potassium, magnesium, and calcium can support fluid balance, restore electrolytes lost through sweat, and stop dehydration. Nitrate: Found in beetroot juice or other nitrate-rich supplements, nitrate has been shown to improve blood flow, oxygen delivery to muscles, and endurance performance.

Iron Deficiency Anemia: Due to increased iron demands from rigorous training, blood loss through gastrointestinal bleeding or injuries, and insufficient iron intake from nutrition, athletes, especially endurance athletes, are more likely to develop iron deficiency anemia.

Symptoms may include fatigue, weakness, and reduced endurance. Female Athlete Triad: This syndrome is characterized by three interrelated components: low energy availability, menstrual dysfunction, and low bone mineral density. It frequently comes from insufficient calorie intake, intense exertion, or a mix of the two Relative Energy Deficiency in Sport RED-S : Previously known as the female athlete triad, RED-S affects both male and female athletes.

The detrimental impacts on metabolic rate, hormone function, bone health, and immunological function result from inadequate energy intake compared to the energy demands of training.

Vitamin D Deficiency: For healthy bones, a functioning immune system, and healthy muscles, vitamin D is essential. A vitamin D shortage may affect athletes who practice indoors or who reside in areas with little access to sunlight, impairing their athletic ability and raising their risk of stress fractures.

Overtraining Syndrome: Performance declines, ongoing weariness, and an increased risk of accidents and infections are the hallmarks of this condition. It happens when the equilibrium between training stress and recovery is upset, resulting in a persistent inflammatory state and hormonal abnormalities.

Assessment of Sports Deficiencies. Dietary Assessment: Utilizing tools like meal diaries, hour recalls, or food frequency questionnaires to examine an athlete's dietary consumption might assist spot possible vitamin deficits or imbalances in macronutrient distribution. Blood Tests: Athletes' nutritional status and any signs of hormonal imbalances that can point to overtraining or other problems, can be greatly improved by performing blood tests.

Body Composition Analysis: Athletes' body composition can be assessed using ways like dual-energy X-ray absorptiometry and skinfold measures to find possible areas for improvement. Performance Testing: Analyzing training data or conducting sport-specific performance testing can assist find flaws or inefficiencies in an athlete's physical prowess or biomechanics that may be related to dietary shortages or other issues.

Hydration Status: Monitoring an athlete's hydration status through urine color or specific gravity measurements can help identify potential dehydration risks or electrolyte imbalances.

Sports Dietitian Role. Personalized Nutrition Plans: Creating individualized nutrition plans to cater to the unique requirements, objectives, and preferences of each athlete while taking into account aspects like sport, training volume, body composition, and energy needs.

Performance Enhancement: Recommending optimal nutrition and hydration strategies to maximize athletic performance, support recovery, and reduce the risk of injury or illness. Dietary Assessments: Evaluating an athlete's current dietary habits and identifying potential deficiencies, imbalances, or areas for improvement.

This may involve conducting workshops, presentations, or one-on-one counseling sessions. Supplement Guidance: Advising on the appropriate use of supplements, considering their safety, efficacy, and compliance with anti-doping regulations. Weight Management: Assisting athletes in achieving and maintaining optimal body composition for their sport, while promoting healthy eating habits and preventing disordered eating patterns.

Travel Nutrition: Helping athletes maintain their nutritional goals during travel, competition, and training camps by providing strategies for meal planning, food selection, and adapting to different environments or cultural dietary practices.

Special Considerations: Addressing certain dietary requirements or issues, such as food allergies, intolerances, or medical disorders that could affect a person's ability to eat properly.

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: Nutritional guidelines for sports performance testing

Nutrition and athletic performance: What to consider	These student-athletes are encouraged to eat to provide the necessary fuel for performance, yet they often face self- or team-imposed weight restrictions. Emphasis on low body weight or low body fat may benefit performance only if the guidelines are realistic, the calorie intake is reasonable and the diet is nutritionally well-balanced. The use of extreme weight-control measures can jeopardize the health of the student-athlete and possibly trigger behaviors associated with eating disorders. NCAA studies have shown that at least 40 percent of member institutions reported at least one case of anorexia nervosa or bulimia nervosa in their athletics programs. Once identified these individuals should be referred for medical evaluation, psychological and nutritional therapy. A more prevalent issue are the large number of sub-clinical or chronically dieting athletes. Female athletes who miss 3 or more menstrual cycles in a year, are preoccupied with weight, experience rapid changes in body weight, avoid eating with others, are over focused on shape and food are exhibiting warning signs worth addressing if prevention of eating disorders is desired. The medical examination and updated history Bylaw Eating disorders are often an expression of underlying emotional distress that may develop long before the individual was involved in athletics. Coaches, athletic trainers, sport dietitians and supervising physicians must be watchful for student-athletes at higher risk for eating disorders. Disordered eating can lead to dehydration, resulting in loss of muscular strength and endurance, decreased aerobic and anaerobic power, loss of coordination, impaired judgment, and other complications that decrease performance and impair health. These symptoms may be readily apparent or may not be evident for an extended period of time. Many student-athletes have performed successfully while experiencing an eating disorder. Therefore, diagnosis of this problem should not be based entirely on a decrease in athletic performance. Body composition and body weight can affect exercise performance but should not be used as the main criteria for participation in sports. Decisions regarding weight loss should be based on the following recommendations to reduce the risk of disordered eating. Frequent weigh-ins either as a team or individually are discouraged. Weight loss fat loss should be addressed during base or transition phases. Weight loss goals should be determined by the student-athlete, medical and nutritional personnel, with consultation from the coach. For each student-athlete, there may be a unique optimal body composition for performance, for health and for self-esteem. However, in most cases, these three values are NOT identical. Mental and physical health should not be sacrificed for performance. An erratic or lost menstrual cycle, sluggishness or an obsession with achieving a number on a scale may be signs that health is being challenged. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy. We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. Weight loss plans should be individualized and realistic. References Nutrition and Athletic Performance - American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada, Joint Position Stand, Medicine and Science in Sports and Exercise. Position Stand, Medicine and Science in Sports and Exercise, Exercise and Fluid Requirements - American College of Sports Medicine ACSM Position Stand. Malvern, PA: Lea and Febiger, Dale, KS, Landers DM. Weight control in wrestling: eating disorders or disordered eating? Medicine and Science in Sports and Exercise. Dick RW: Eating disorders in NCAA athletics programs. Athletic Training. Sandborn CF, Horea M, Siemers BJ, Dieringer KI. Disordered eating and the female athlete triad. Clinics in Sports Medicine, NATA publishes position statement on disordered eating. NCAA News, Ad Blocker Detected. Thanks for visiting! Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise. Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults. Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours. Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals. Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C. Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance. You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein. However, the amount of each food group you need will depend on: The type of sport The amount of training you do The amount of time you spend doing the activity or exercise People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising. Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber , vitamins, and minerals. These foods are low in fat. Simple sugars , such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients. What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates. You can satisfy this need by having: Five to ten ounces to milliliters of a sports drink every 15 to 20 minutes Two to three handfuls of pretzels One-half to two-thirds cup 40 to 55 grams of low-fat granola After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later.
Methods to standardize dietary intake before performance testing	Nutritional guidelines for sports performance testing and Vitamin B sources performance Protein is an important part of a training diet sporrts plays Revitalizes the soul key role guifelines post-exercise Chronic muscle soreness and repair. As sportd result, athletes engaging in this level of activity may require 40—70 performxnce per 1 kg Nutritious comfort foods body weight per day, compared with the average less active individual, who typically requires 25—35 calories per 1 kg of body weight daily. Eicosapentaenoic acid EPA is a very important building block for nerve coverings, hormone production, vitamin absorption and other bio functions. Sports Massage. Fat intake is an important source of essential fatty acids and carrier for fat soluble vitamins necessary for optimal physiological function. Carbohydrate intake has been well documented to have a positive impact on adaptation to training, performance and improved immune function.
Newsletter	However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. Carbohydrates are required to provide energy during exercise , and are stored primarily within the muscles and liver. Skip to main content. When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts. For athletes seeking a complete approach to optimizing their performance, the National Sports Medicine Institute serves as a source of expert guidance and support. 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.

Nutritional guidelines for sports performance testing -

Cortisol levels can impact your cardiovascular health, risk for diabetes, immune system, fertility, and even cognition. Ferritin is a protein that stores iron and delivers it to different tissues in your body.

Red blood cells use iron to carry oxygen around your body. Other parts of your body, such as your liver, bone marrow, and muscles, also need iron to function properly. Testosterone helps build muscle mass, increases bone density, and improves exercise capacity.

Testosterone can be improved by getting more sleep, eating healthy foods, and by exercising regularly. Thyroid-Stimulating Hormone, or TSH, is produced by the pituitary gland and regulates the production of thyroid hormones by the thyroid gland.

TSH levels are affected by a number of factors, including stress, diet, and certain medications. An imbalance of TSH levels may indicate an underactive or overactive thyroid, which can cause fatigue and diminish your ability to effectively exercise.

Vitamin B12 cobalamin plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA. Metformin is a common and effective treatment for diabetes and pre-diabetes, but may lower your B12 levels.

Measuring B12 can help a care provider determine if metformin is an appropriate treatment option for you or if you could benefit from B12 supplements. Vitamin D helps your body absorb calcium and regulates many other functions in your body, including inflammation, antioxidants, and neuroprotection.

Healthy Vitamin D levels are associated with improved mental health, endurance, muscle function, and bone strength. Cortisol Vitamin B12 Vitamin D Thyroid-Stimulating Hormone TSH Ferritin Female Testosterone Male.

Thyroid Stimulating Hormone, or TSH, is produced by the pituitary gland and regulates the production of thyroid hormones by the thyroid gland. Healthyr uses microsampling technology to offer health tests that can be done in the comfort of your home.

There is no need to visit a medical professional or lab— you collect your sample yourself using a simple finger prick. Results from this test can help you tailor your training, coordinate your rest days, optimize your nutrition plan, and more. For example, if you are experiencing high Cortisol levels, you may not be recovering adequately from your workouts.

Therefore, you may want to incorporate an additional rest day for optimum recovery. The Athletic Performance Test can help identify areas where you might be unknowingly held back. For example, Vitamin D is necessary to build muscle. If you are have low Vitamin D levels, you could be putting in the work and not getting the same results as you would if these levels were optimized.

Low levels of Vitamin B12 or Vitamin D, thyroid dysfunction, and iron-deficiency anemia can all cause fatigue. Muscle weakness can be caused by Vitamin D deficiency, low testosterone, iron-deficiency anemia, and thyroid dysfunction.

All of which are screened in this test. Our tests use an accurate and reliable form of microsampling called Dried Blood Spot Testing. This form of testing has been used since the s in Neonatal care and for testing in remote locations.

You may be familiar with the heel prick performed on newborns during their initial health assessment— this is Dried Blood Spot Testing.

Our state-of-the-art lab is CLIA-certified and CAP-accredited. We pride ourselves on our use of validated and reliable testing methods as well as our stringent quality control measures. Healthyr adheres to strict privacy and security measures to protect your personal health information.

Our technology has encryption and safety protocols in place and every employee, from customer service to CEO, is trained in HIPAA compliance. Your blood test is most accurate if you take it fasted, meaning before you have anything to eat or drink other than water.

We recommend taking it first thing in the morning. Using the Kit ID number, register your test on behealthyr. This number is anonymous in our system but allows us to notify you when your test arrives at the lab and your results are ready.

It also ensures the lab is able to connect your results to you. Next, take a moment to get your blood flowing. This will help make your sample collection easier.

Drink a tall glass of water for hydration, then wash your hands for a least one minute in warm water to improve circulation and blood flow.

Clean the finger you want to prick with the alcohol wipe. Remove the lancet cap then hold the lancet against the tip of your finger. Press the lancet button to perform the finger prick. Once filled, leave your ADX card to dry for at least one hour.

Meanwhile, clean up and dispose of the used collection tools by sealing them into a bag and placing them in the garbage. As soon as your sample is dry, place it into the sample bag and then slide it into the prepaid envelope.

You will be notified when your sample arrives at the lab and then again when your results are ready to view. Testosterone levels vary significantly between males and females.

Females who menstruate are far more likely to experience iron deficiency than men. In the context of athletic performance, iron deficiency can cause fatigue, weakness, and shortness of breath.

We recommend taking your Athletic Performance Test first thing in the morning before you eat or drink anything other than water, of course! to ensure accurate results. This includes supplements, so please wait until after your test to take your morning multivitamin or similar.

This is entirely up to you. If you are working towards a specific goal, such as running a marathon, we recommend testing every three months to monitor your nutritional, training, and recovery needs.

There are a number of options available if you receive an abnormal result. Depending on the biomarker out of range, you may choose to speak with your PCP or book a low-cost, same-day telehealth appointment here.

In some cases, your physician may recommend medication or a prescription-strength supplement to help improve your levels. Our pharmacy service can help with that. Alternatively, if you are experiencing a nutrient deficiency such as low Vitamin B12, you may opt to start taking a multivitamin or targeted supplement to improve it.

In fact, many of the biomarkers analyzed in this test have effects on a growing fetus. Knowing your levels and monitoring your health can have benefits for both the parent and the baby.

Yes, there is no reason you cannot take the Athletic Performance Test while on your period. No, medications will not interfere with the accuracy of the test.

However, your results may reflect the impacts that medication or vitamin supplementation may have on your blood biomarkers. 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.

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.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food.

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The gudelines between good health and good nutrition is Nutritional guidelines for sports performance testing established. Interest Nutritional guidelines for sports performance testing nutrition and its tdsting on sporting performance is sportz a pefrormance in itself. Whether you Vitamin B sources a competing athlete, a weekend Green tea weight loss player or a dedicated daily exerciser, the foundation to etsting performance is spports nutritionally adequate diet. 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.

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Sports Nutrition 101 - Fueling Your Body Like an Elite Athlete with NFL Performance Nutritionist