Recommendations for Nutrition and Hydration
maximize the effectiveness of your training you should consider the following
should hydrate well throughout the day before training or competing
should look like lemonade not apple juice. This is amusing, but true!
Water is best. If you are very active during the day, have a supplement
drink (such as Gatorade) or fruit juice to replace the electrolytes lost
during exercise. Soda is not
recommended, but is better than nothing at all!
should eat healthily and in good time before training and competition
is important to plan ahead so that you have plenty of time to digest food
before you train (at least two hours). A mixture of carbohydrate and
protein is best and will last a long time. If time is short, (less than
two hours) stick with a light carbohydrate snack - fruit, especially
bananas, a cereal or sports nutrition bar.
It is not wise to train if you have not had food or fluids for four or
plenty of fluids including supplement drinks, during training
amounts of body weight can be lost through exercise. Most of this loss is
through sweating. If this loss is not replaced by fluids,
performance initially is significantly diminished. Ultimately it can lead to muscle
cramps, nausea and heat exhaustion. Supplemental drinks (Gatorade,
Powerade or, fruit juice with a little salt added) are recommended to
replace the loss of salt and potassium, and other electrolytes.
well after exercise and make sure they have plenty of sleep.
is very important that you eat healthily and as soon as possible
after exercise. For muscle repair and recovery, protein is essential.