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How can nutrition affect performance - Coggle Diagram
How can nutrition affect performance
Pre-performance
Carb loading
maximise muscle glycogen stores
good for activist greater the 60mins
improve performance
Hydration
try to eat foods familiar to you
no new foods
During performance
Hydration
1L for an hour activity
replenish blood glucose
Gatorade + Powerade for electrolytes and sugar
salts also in sports drink are beneficial
Post-performance
replenish food stores
nutrients for muscle repair and recovery
Hydration
carbs for glycogen stores
initially High GI foods
Big meal 1-2 hours after of carbs
Protein for damaged tissues
sleep (best recovery strategy)