Sports Nutrition Advice

Improve your performance on and off the playing field - TOP 10 check list on sport nutrition advice
1. Fill up your fuel tanks:
Muscles are your Fuel Tanks
Your rapid response fuel is stored as carbohydrates (muscle glycogen).

So eat carbohydrate-rich foods before exercise to slow down the drain on your fuel tanks.
2. Optimize the Time you Top-Up with Carbohydrates
Large meal - eat 4-6 hours before activity
Lighter meal - eat 2-3 hours before activity
Healthy Snack - eat up to 1 hour before activity
3. Make sure you Keep Your Fuel Topped Up
For long duration activities (60 minutes plus), drink fluids with a weak solution of simple carbohydrates.
4. Make Use of Your Reserve Fuel Tank
Stored body fat = fuel for long-haul events
(although we have a potentially unlimited supply of
fuel from stored fat, we can only burn fat as a fuel when combined with carbohydrates.)
5. Fluid is vital to performance - hydrate..hydrate
Drink fluid at least every 15 minutes.
Do not wait until you are thirsty
Try healthy boost energy drink
6. Eat the correct Protein for Muscle Maintenance and Muscle Growth
You need 1.25-1.5grams protein/ kilogram body weight
for the ball sports 1.25 grams/kg
for more endurance sports eg marathon running, body building 1.50 grams/kg
7. Recognize the different values of Proteins and Carbohydrates.
Carbohydrates give instant fuel for muscles.
Protein repairs damaged muscles, maintains muscle mass and increases girth.
8. Refuel muscle tanks at the Best Time.
Within 30 minutes of ending exercise, take in easily
digestible carbohydrates, which will be converted to
glucose and stored as glycogen (quick fuel.)
9. Reduce Recovery Time so you can train/ perform more effectively.
Increase antioxidant nutrients.
And ensure adequate supplies of protein.
10. Take Supplements to keep the body working as it should.
Multivitamins assists the body's chemical reactions, regulatory processes, and forms
structures important for athletes who may be susceptible to decreased immune systems due to excessive physical exertion.