The science of Sports Nutrition is complex and often confusing, but it can be simplified into four basic components: Fuelling, Refuelling, Repairing and Recovery.

FUELLING

Carbohydrates =  Instant Fuel

All activities use fuel, which is measured in calories and often referred to as energy. Our immediate use fuel tanks are our muscles. The quick burning fuels our bodies use are carbohydrates such as bread, pasta, rice, vegetables, fruit and sugar. When we eat carbohydrates they are converted in the body and stored as muscle glycogen – thus filling up the fuel tank.

Fat = Reserve Fuel

Fats in our food are stored in the “long distance” fuel tanks: our fat cells. We tap into these reserves when we participate in endurance events.

Hydration = Water

Dehydration is one of the biggest problems in sport. If you wait until you are thirsty it is too late, so get used to drinking water every 15 minutes. If it is very hot or you are in heavy training then drink even more.

REFUELLING

Keep in mind that our window of opportunity for maximum potential glycogen replenishment occurs within the first 30 minutes after exercise. This simply means that we have a 30 minute window opportunity when our muscles are most receptive toward being refilled.

REPAIRING

Protein = Repair

After Exercise, we should take in high quality protein. Every activity in life damages muscle cells; the more strenuous the activity or the exercise, the more damage that occurs. Adequate, high quality protein assists muscle cells in repairing themselves.

RECOVERY

Research suggests that antioxidant nutrients assist in reducing recovery time by helping the body combat free radical damage. Athletes create large amounts of free radicals in several ways. One way is by simply breathing in far more oxygen than a non-active person does. By minimising free radical production, the athlete can potentially reduce the amount of recovery time needed between events or hard training sessions. Reducing free radical damage may

- Speed up lactic acid removal mechanisms.

- Reduce muscle fibril degradation.

- Increase glycogen resynthesis.

The bottom line is that an athlete may feel less soreness, stiffness or fatigue. This may lead to more time for practice and playing sport. Varieties of antioxidants enhance the body’s recovery and regenerate each other to sustain the body’s antioxidant power.

Remember – you can only burn fat in the presence of carbohydrate!

Tags
Category

Comments (0)

You need to be a member to add a comment. Please Login or Register

    Livestream

    1. As you achieve each short-term goal your confidence will grow and you will be that much closer to the next one.
    2. The health, wellness and appearance of dry skin in winter requests work on both inside as well as outside. Help your dry skin in winter and younger it looking healthy and moisturized with the skin care tips like avoiding direct exposure to the sun. Moisturizing is important during the winter season helps to prevent your skin from losing moisture. One of my friends recommended me to visit <a href="https://www.imageskincare.com/by-collection/yana-daily-collagen/yana-daily-collagen-shots-monthly-supply.html ">this website</a> to learn more about dealing with dry skin in winter and quality skin care products that contain effective ingredients that give help to keep skin moisturized.

    More features

    Columbia Women's Baselayer Heavyweight Long Sleeve Top

    Columbia’s new heavyweight baselayers offer our ...

    Category:

    Nike - Wmns Tempo Shorts

    This tempo track short is sure to turn heads. Curv...

    Category:

    Increasing Running Mileage During Winter

    Despite the cold and dark, Winter is an ideal time...

    Category:
    Back to top