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Nutrition Timing for Athletes
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Night Before Competition
Recommended: High-carbohydrate meal with moderate protein and low fat. Benefits: Maximum glycogen stores, digestive comfort, and good sleep.
Pre-Workout
Recommended: Complex carbohydrates with a moderate-protein snack. Benefits: Sustained energy, improved performance, and muscle support.
During Workout (Long Duration)
Recommended: Carbohydrates, electrolytes, and fluid. Benefits: Sustained energy, electrolyte balance, and hydration.
During Workout (Short Duration)
Recommended: Water or an electrolyte drink. Benefits: Hydration, electrolyte balance, and prevention of cramps.
Post-Competition Recovery
Recommended: Carbohydrates, protein, and fluids. Benefits: Muscle repair, glycogen replenishment, and rehydration.
Rest Days
Recommended: Balanced diet with adequate macronutrients and calories. Benefits: Muscle repair, recovery, and maintenance of metabolic rate.
Post-Workout (Immediate)
Recommended: Simple carbohydrates and protein. Benefits: Quick energy replenishment, muscle repair, and recovery.
Pre-Competition
Recommended: Familiar, well-tolerated foods high in carbohydrates. Benefits: Full energy stores, mental readiness, and gastro-intestinal comfort.
During Competition
Recommended: Easily digestible carbs and fluids. Benefits: Maintained energy levels, hydration, and performance.
Post-Workout (Meal)
Recommended: Balanced meal with protein, carbohydrates, and fats. Benefits: Complete recovery, muscle growth, and satiety.
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