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Nutrient Timing and Exercise
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Post-Exercise (2 hours after)
Objective: Continue recovery and replenish energy stores. Nutrient suggestions: Balanced meal with carbs, protein, and fat.
Pre-Exercise (1-3 hours before)
Objective: Fuel the muscles and top off glycogen stores. Nutrient suggestions: Complex carbs with a moderate amount of protein.
Post-Exercise (Immediate - 30 minutes after)
Objective: Quick recovery of glycogen stores and muscle repair. Nutrient suggestions: Carbs with a higher glycemic index and protein.
Rest Days for Recovery
Objective: Support overall recovery and muscle repair. Nutrient suggestions: Balanced intake of carbs, protein, and fats based on total daily energy expenditure.
Morning Training Sessions
Objective: Fuel for the session without causing gastrointestinal distress. Nutrient suggestions: Easily digestible carbs and a small amount of protein.
During Exercise (<60 minutes)
Objective: Maintain hydration and electrolyte balance. Nutrient suggestions: Water or electrolyte drinks.
During Exercise (1-2.5 hours)
Objective: Sustain energy and hydration. Nutrient suggestions: Water, electrolytes, and easy-to-digest carbs.
Nighttime for Muscle Recovery
Objective: Promote muscle repair and growth during sleep. Nutrient suggestions: Slow digesting protein like casein.
Just Before Exercise (30 minutes before)
Objective: Quickly increase blood glucose levels. Nutrient suggestions: Simple carbohydrates that are quick to digest.
During Exercise (>2.5 hours - Ultra Endurance)
Objective: Prevent depletion of glycogen stores and maintain energy over prolonged periods. Nutrient suggestions: Combination of carbs, protein, and fats.
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