How can nutrition affect performance

Pre-performance

During performance

Post-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

Hydration

replenish blood glucose

1L for an hour activity

Gatorade + Powerade for electrolytes and sugar

salts also in sports drink are beneficial

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)