Quick questions on Pre, during and post-performance nutrition: HSC PDHPE Core 2

A small snack to top up blood glucose and prevent hunger during early performance. Light, low-fibre, low-fat:

For endurance events of 90+ minutes (marathon, long-distance cycling, triathlon, very long open-water swims), carbohydrate loading in the days before the event maximises muscle glycogen stores. The current evidence-based protocol is:

Protein supplements (whey, casein, plant-based blends) are convenient ways to hit post-exercise protein targets. They do not contain anything that whole food does not contain; they are practical, not magical.

Caffeine is one of the most evidence-supported ergogenic aids. It reduces perceived effort, improves endurance performance, sharpens reaction time, and supports concentration. Typical effective dose is 3-6 mg per kg body weight, taken 30-60 minutes before performance. For a 70 kg athlete that is 210-420 mg, roughly two strong coffees or a pre-workout product with caffeine.

Creatine monohydrate is the most-researched supplement in sports nutrition. It increases muscle creatine phosphate stores, improving ATP-PC system performance. Benefits are best documented for repeated high-intensity efforts (sprint repeats, weight training, team sport sprint repeats).