Sports Nutrition Advice
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Sport Nutrition Advice
- Basic top 10 list

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 timing for Top-Up with Carbohydrates
Large meal - eat 4-6 hrs before activity
Lighter meal - eat 2-3 hrs before activity
Healthy Snack - eat up to 1 hr 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 try Liftoff or isotonic energy drink try H3O

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
Eat extra protein to supply needs - try protein powder supplements, protein bars, formula 1 protein shake

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.
Multivitamin supplements 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.