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1
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Your body works a lot
like a car; it needs fuel to function effectively
Your muscle cells function similarly to
a fuel tank, stored carbohydrates serve as a rapid source of fuel.
Eat carbohydrate rich foods prior to your work out to reduce the
drain on your body’s stored energy.
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2 |
The most effective
way to fuel your body is with energy rich nutrients
Eat
a large meal four to six hours
before you work out. Eat a lighter meal two to three hours before
physical activity. Grab a snack 30 minutes prior to exercise.
If you’re an athlete, 50 to 60 percent of your diet should be
made up of carbohydrates.
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3
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Recharge
your battery
Refuel during
workouts that are more than 30 minutes in length. Drink fluids
that have simple carbohydrates.
Keep Your Fuel Topped Up.
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4
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Tap into your
reserve fuel tank for extended bouts of physical activity
Your body begins to burn fat as
fuel (“in the flame of carbohydrates” after that about 18
to 20 minutes of aerobic exercise (long to moderate distance).
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5
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Hydrate, hydrate and re-hydrate
It is imperative to replenish liquids you lose when working
out while exercising, be sure to drink fluids every 10 minutes
–dot wait until you are actually thirsty.
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6
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Protein is
key to muscle maintenance and growth
Your
body must receive adequate amounts of protein to function
properly and repair damaged tissue.
Be sure your body receives the recommended daily protein
requirements: 1.0 to 2.0 grams per kilogram body weight
(1.0 –1.5 grams/kg for ball sports such as tennis, golf,
football and squash and 1.5-2.0 gramme/kg for the more
extreme sports such as marathon running and body building.
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7
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Protein vs. Carbohydrates
Carbohydrates are instant fuel for
the muscles.
Protein assists recovery and repair; helping damaged
muscles maintain muscle mass and increase girth.
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8
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Maximising
your fuelling and refuelling efforts
Be sure to eat a carbohydrate-rich
food within 30 mins of completing your exercise regime.
Take in easily digestible carbohydrates, which are
converted into glucose and stores in muscles as glycogen
(quick fuel).
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9
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Reducing recovery time
Adequate protein.
Antioxidant nutrients. Adequate fluid.
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10
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Use supplementation to your advantage
Vitamins and minerals
help assist the body’s chemical reactions and regulatory
processes.
Antioxidant nutrients can help you reduce your recovery
time.
Supplements are especially beneficial for athletes
susceptible to decreased immune systems
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