Meal composition and timing of meals

how much carb should an endurance athlete have and what is a risk?

• 5-7g for an hour of moderate (per kg of body mass)

• 30-60g for intense (per kg of body mass)

• Good for a sustained energy source

• Risks: can lead to weight gain

how much carbs should be had pre, during and post workout?

Pre workout:

• 3-4hours before an endurance performer should eat slow digesting carbs

• e.g. oats or brown bread

• 1-4g per kg of body weight (per hour)

During:

• 1-2 hours before = eat fast digesting

• 30-60g per kg of body weight (per hour)

• e.g. bagel with honey

Post:

• Within 20-30 minutes of finishing exercise

• 1-1.5g per kg of body weight (per hour)

how much protein should a strength performer have and what is a health risk if you don’t eat enough protein?

• 1.6 -2.2g per kg of body weight (daily)

• High intensity body builders: 2.3 - 3.1g per kg of body weight per day

• Builds muscle - sustains muscle development and recovery

• Health risk: atrophy - if you don't eat enough

how much protein should be eaten pre, during and post workout?

Pre:

• 30-60 mins before training

• Small meal of fast digesting carbs and proteins

• 1.6g per kg of body weight pre (carbs and proteins)

During:

• None as it is very quick and so you can't digest it in time

Post:

• Within 20-30 mins for carbs

• Within 2 hours eat a meal consisting protein to help recovery

• At least 2g of protein per kg of body weight