Eat to Compete – Sports Nutrition Performance Nutritionist Tania Kapp
DURING EVENT
Every 20-40 minutes consume 60g Carbohydrates per hour (to prevent fatigue)
That is 120-250 ml of 6-8% carbohydrates solution every 15 – 20min
Function: Sustain blood glucose levels
>2-3 hours: Include Protein (Soy) (4/3:1 ratio)
Function: Prevent muscle breakdown
(PS: it will provide approximately 10% of energy requirements)
Remember to Include Fat because it will promotes satiety & prevents hunger
POST – EVENT
1. Drink water that includes electrolytes(especially sodium)
2. 0-45 minutes post event: 1 – 1.2g / kg Carbohydrates & 15 – 25g protein
(2-3 portions Carbohydrates & 2 portions Protein)
Simple carb (high GI) & whey protein
3. “METABOLIC WINDOW OF OPPORTUNITY”
Consume within 2 hours post event: 1 – 1.2g / kg carbohydrates & 0.2-0.4g/kg protein
(3-4 portions Carbohydrates & 2 portions of Protein)
Complex carb & high quality (complete) protein
Function
• Muscle glycogen re-synthesis
• Stimulate muscle protein synthesis (counters catabolic effect of cortisol)
• Boost immunity
7 RULES OF SPORTS NUTRITION
- First…make sure the fundamentals are in place – fit, healthy, rested and well nourished
- Give preference to whole, good quality foods wherever possible
- Test supplements & fuels in training (if appropriate) – find out what works for you
- Replenish ASAP after training / race (all nutrients, water & electrolytes)
- Keep hydrated; however be cautious of over hydrating
- Consider the effect of alcohol on your performance, weight & mood
- Get sufficient rest before the event
If you need any more information, please contact Tania Kapp Performance Nutritionist
Post Grad Certificate in Sports Nutrition (International Society of Sports Nutrition, USA)BSc Pharmacy (Univ Stell)MBA (Univ Stell)Post Grad Certificate in Professional Coaching (Univ Middlesex, UK)
tania@my360nutrition.com
Mobile: +27 82 568 6667
