nutrition and hydration strategies

• nutrition

  • carbohydrates
  • protein
  • combination
• carbohydrates

  • consume after competing or training
  • within 30 mins of finishing activity
  • enables a faster recovery to pre-exercise state
  • replenishes muscle glycogen that was used during exercise
• protein

  • consume after competing or training
  • promotes muscl growth + repair of damaged tissues during exercise
  • use milk products (high protein + carbs)
• combination

  • consume mixture of both proteins + carbs
  • increases carbohydrate absorption (glycogen restoration) + aids muscle reovery
• hydration

  • drink water after competing or training
  • high rate of fluid consumption during the first 2 hrs (in small amounts - consistent sips)
  • replaces fluid (blood plasma) lost during exercise + treats dehydration
  • allows efficient return to pre-exercise level