Nutritional Planning

Intake before, during and after physical activity

Intake before activity...

It is best to eat a snack 1-2 hrs before physical activity, or a large meal 3-4hrs before a competition. These snacks and meals should be low in fat and consist of complex carbs. Foods that are high in fat or protein should be avoided as they take longer to digest. Adequate fluids prior to physical activity is also highly important.

During physical activity...

Hydration needs to be kept up to avoid dehydration. This is extremely important during hot or humid weather. This can be easily maintained through the use of sports drink which also helps with energy and salt maintenance.

After Physical Activity...

Replacement of both fluid and energy is important. The best energy comes from complex carbs and avoidance of soft drinks, caffeine and carbs is recommended.

Energy requirements during physical activity

Researchers believe that consuming carbohydrates during physical activity can improve endurance by maintaining energy levels and avoiding fatigue. Carbohydrates are not needed in events less then 90mins as enough should be consumed prior. Sports drinks can provide carbs but it is better to ensure proper nutrition for events lasting less then 90mins. Endurance events lasting longer then 90mins may require extra energy which can be found in sports drinks, fruit or muesli bars. In all events it is vital to remain hydrated. A minimum of 1/2litre should be consumed per hour of participation.

Factors to consider when planning for healthy nutritional intake for physical activity

duration of the event
the nature of the activity
energy level
food likes/dislikes

Design a 7 day nutritional plan for an athlete one week out from competing in the City to Surf

Page updated

Report abuse