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Do you want to perform at your
absolute best and stay on the winning team ?
Follow our 10 suggestions and get ready to improve your
performance on and off the playing field! |
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Step One
: Muscles = Fuel Tanks
Rapid response fuel is stored as carbohydrate (muscle glycogen).
Eat carbohydrate-rich foods before exercise to slow down drain on
your fuel tanks |
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Step Two
: Optimum Time to Top-Up with
Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up to one hour before activity |
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Step Three
: Keep Your Fuel Topped Up
For long duration activities (60 minutes plus), drink fluids with
a weak solution of simple carbohydrates |
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Step Four
: Make use of your reserve fuel
tank
Stored body fat = fuel for long-haul events, although we have a
potentially unlimited supply of fuel from stored fat, we can only
burn fat as a fuel when combined with carbohydrates |
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Step Five :
The importance of fluid
Drink fluids at least every 15 minutes.
Do not wait until you are thirsty |
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Step Six
:
Protein 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 1.50 grams/kg for the
more extreme sports such as marathon running and body building). |
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Step Seven :
Protein vs. Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein repairs
damaged muscles, maintains muscle mass and increases girth |
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Step Eight
: Best time to refuel the tanks
(muscles)
Within 30 minutes of ending exercise, take in easily digestible
carbohydrates. These are converted to glucose and stored as
glycogen, your quick fuel |
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Step Nine
: Reducing recovery time
Increase antioxidant nutrients.
Ensure adequate supplies of protein. |
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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 |
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The equation is
quite simple : What you put in, you get out! Is your current ‘fuel
supply’ providing your body with everything you need? If you are
not sure whether to reply yes or no, check through the statements
below, and then move on to find out how we can supply you with the
Nutritional Edge…
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My body
needs a highly nutritious diet to provide the carbohydrate,
protein and fat needed for fuel.
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I
need good supplies of vitamins and minerals to thoroughly
utilize my body’s fuel supply.
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Physical
exertion creates excess free radical activity, so I need
powerful antioxidants to help neutralize the free radicals and
assist in improving my recovery rates.
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