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Nutrition

Implications for atheletes

QuestionAnswer
How much carbs should one eat before a game? 2-3 days before event increase carb intake by 70% 8-10g/kg.
How much should one eat on the night before an event? should carbo load 800-1000kcals high in CHO low in fats & protein.
On performance day how should one eat? light meal 2-4 hours before event.200g of CHO 800 kcals worthIf afternoon event eat 3-4 ahead and light snack before.
During an event what should I eat? Depending on event..90 min consume energy..power bars, banannas30-60 grams of CHO per hour
After event what should i Eat Immediatley consume foods rich in CHOreplace fluids lost every 1lb lost drink 2 cups of fluid.
Importance of CHO after excerise. Replenishes Glycogen levelstakes 5% per/hour to replenish glycogen levels
Untrained athlete 80-100 micromols/g
Trained athlete Normal CHO intake 130-135
Trained during recovary FASTINGsupercompenstation occurs 170-180
Trainded duringincreased CHO intake >210
Created by: sorealcrew
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