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)