Fueling for Sports and Hydration

Key Nutrients

Carbs (bread), protein (chicken, fats (oils), calcium and vitamin D (milk/yogurt), and iron (red meat/spinach)

Carbs

5-12 g/kg/day and are the first fuel used

Protein

1.2 (endurance) or 1.4 (power) - 2 g/kg/day and needed to build muscle and repair damaged tissue

Fat

Insulator, absorb fat-soluble vitamins, and provides dense energy source

When to have a meal?

3-4 hours before performance

When to have a snack?

30-60 minutes before performance and 30 minutes after for muscle protein synthesis

During performance recommendation?

30-60 g of carbs per hour for exercise beyond 60 minutes

Recovery

Snack of protein/carbs within 30 minutes or meal within 3-4 hours, and ratio of 3:1, carb to protein

Hydration

4-8 oz every 15-20 minutes