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Muscles = Fuel Tanks
Rapid response fuel is stored carbohydrates (muscle glycogen).
Eat carbohydrate-rich foods before exercise to slow down drain
on your fuel tanks
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Optimum Time to Top-Up with Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up to one hour before activity
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Keep Your Fuel Topped Up
For long duration activities (60 minutes plus), drink fluids
with a weak solution of simple carbohydrates
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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)
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The Importance of Fluid
Drink fluid at least every 15 minutes. Do not wait until
you are thirsty
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Protein for Muscle Maintenance and Muscle Growth
You need 1.25 to 1.5 grams per kilogram of body weight
(1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg
for the more extreme sports such as marathon running
and body building)
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Proteins vs Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein
repairs damaged muscles, maintains muscle mass and
increases girth
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Best Time to Refuel the Tanks (muscles)
Within 30 minutes of ending exercise, take in easily
digestible carbohydrates, which will be converted
to glucose and stored as glycogen (quick fuel)
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Reducing Recovery Time
Increase antioxidant nutrients. Ensure adequate
supplies of protein |
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Supplementation
Multivitamin and mineral supplement 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
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