Pre-performance

Hydration Carbohydrates loading Pre-performance

● 2-3L prior to day of competition

● 500mL hrs leading up to competition
(morning of)
● 250mL 30 mins before competition
● Increase carbohydrate consumption in the
● Usually consumed 3-4 hours prior to
days leading up to performance to increase
performance. Light meals which are familiar to
the athlete
glycogen stores in muscles and liver
● Endurance athletes often taper (decrease their
● Aim: To deal with current hunger, top up
glycogen stores,
training) which allows for carbohydrate
hydration
loading without
● Meals may vary depending on time of
● Foods and fluids high in carbohydrates but
performance from a light meal to a piece of
low in fat eg → fruits, vegetables and grains
fruit or bar

During performance

Fluid replacement Sports drinks Carbohydrates (glycogen) stores

● Frequent sips 200-300mL every 15
minutes
● Increased temperatures and humidity
increase dehydration. Humidity
decreases evaporation as a means of
heat loss
● May consume sports drinks with salts,
sugars and or
electrolytes
● Can be beneficial for activities lasting more
than 30-60 minutes.
● Contains 4-8% carbohydrates in the form of
glucose and sucrose
● Delays onset of fatigue and drinks containing
electrolytes can replace electrolytes lost in
sweat (salts)
● Sports drinks can provide quick and minimal
amounts of glycogen
● Endurance athletes may choose to replenish
carbohydrates for sustained energy production.
This may be in the form of sports gels, bars or
something as simple as fruit
● Consuming foods or gels during performances
more than 60 minutes is essential for sustained
performance

Post-performance

Hydration Glycogen stores Protein replacement

● 200-300mL per every 15 mins of
exercise
● Fluids should be replaced in first hour
after activity
● Sweat rate (pre performance weight
minus post performance weight and any
fluids taken)
● Helps to replenish glycogen stores in the
muscles and liver.
● High GI foods for immediate replacement
and more complex carbohydrates within 1-
2hrs of completion of activity.
● Continue to refuel 24-48 hours after for
replacement and increase in glycogen stores
for future activity
● Should be consumed within 1- 2hrs of
completion of activity ● Assists in the repair
and growth of muscles.
● Common practice for athletes who include
resistance/strength training in their routine.