How do nutrition and hydration before, during and after activity support performance and recovery?
Explain the role of carbohydrates, fats, proteins and fluids in fuelling performance and recovery, including pre-event, during-event and post-event strategies.
The role of carbohydrates, fats, proteins and fluids in performance, plus pre-event, during-event and post-event nutrition and hydration strategies including carbohydrate loading.
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What this dot point is asking
You must explain the roles of the major nutrients and fluids, and describe nutrition and hydration strategies before, during and after activity.
The fuel nutrients
- Carbohydrates are stored as glycogen in muscle and liver and are the dominant fuel for moderate to high intensity exercise. Glycogen stores are limited, so depletion is a major cause of endurance fatigue.
- Fats are an almost unlimited energy store and the main fuel at low intensities and rest, but they release energy slowly and need oxygen, so they cannot fuel high intensity work.
- Proteins are mainly for growth and repair of muscle tissue rather than fuel, contributing energy only when other stores run low.
Hydration
Water regulates body temperature through sweating and maintains blood volume. Even mild dehydration (around 2 percent of body mass lost) raises heart rate, increases perceived effort and impairs performance and concentration. In long or hot events, electrolytes such as sodium are also lost in sweat and must be replaced.
Nutrition and hydration strategies
Before the event.
- Eat a carbohydrate-rich meal a few hours before to top up glycogen.
- Endurance athletes may carbohydrate-load in the days before a long event to maximise glycogen stores.
- Hydrate well in the hours beforehand.
During the event.
- For events over about 60 to 90 minutes, take in carbohydrate (sports drinks, gels) to spare glycogen and maintain blood glucose.
- Drink fluids regularly to limit dehydration, with electrolytes for long or hot events.
After the event.
- Replace carbohydrate promptly to restore glycogen, which is slow and takes 24 to 48 hours.
- Include protein to support muscle repair.
- Rehydrate by replacing more than the fluid lost, with electrolytes to retain it.
Linking nutrition to recovery and training
Nutrition is part of the recovery principle. Without adequate carbohydrate, glycogen does not restore between sessions and performance declines; without protein and rest, muscle does not repair and adapt. Good nutrition therefore enables the adaptations that training stimulates.