Winning Sports Nutrition
So you want to perform at your best, and stay on top so that you are part of a winning team? All you need to do is take 15 minutes to learn these key factors in improving your performance through Sports Nutrition.
- Remember, Muscles = Fuel Tanks
Rapid response fuel is stored as carbohydrates (muscle glycogen). Eat carbohydrate rich foods before exercise to slow down drain on your fuel tanks. - Your Optimum Times to Top Up
Large meal 4-6 hours before activity. Lighter meals 2-3 hours before activity. Snack up to one hour before activity. - Make Use of Your Reserves!
Stored body fat equals fuel for long-haul events. Although we have a potentially unlimited supply of fuel from stored fat, we can only burn fat as fuel when combined with carbohydrates. - The Importance of Fluids
Drink fluids at least every 15 minutes. Do not wait until you are thirsty. - Protein is for Muscle Maintenance and Muscle Growth
You need 1.25 to 1.5 grams per kilogram of body weight (1.25 grams/kg for the 'ball' sports and 1.5 grams/kg for the more extreme sports such as marathon running and body building). - Proteins vs Carbohydrates
Carbohydrates are instant fuel for the muscles. Protein repairs damaged muscles, maintains muscle mass and increases girth. - When to Refuel
Within 30 minutes of ending exercise, take in easily digestible carbohydrates, which will be converted to glucose and stored as glycogen (quick fuel). - Reducing Recovery Time
Increase antioxidant nutrients, Ensure adequate supplies of protein. - Supplementation
Multivitamin and mineral supplement assists the body's chemical reactions, regulatory processes, and forms structures important for athletes who may be susceptible to decreased immune systems due to excessive physical exertion.
For more information, or to find out more about how our personal training service can help you please call BodyGuards on 0191 239 9000 or contact us.
15 Minutes
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