Training for sport requires a combination of endurance, strength, speed and agility. High energy requirements coupled with high fluid loss and the potential for injury make a well-established nutrition strategy a must in order to get the best results possible.
To stay hydrated, you must drink plenty of fluids before, during and after a training session.
Water is all that is needed if you’re exercising for less than an hour, but sports drinks or diluted fruit juice are a better choice for longer workouts. These contain sugars which provide fuel for the exercising muscles and help speed up the absorption of water into your bloodstream.
A diet rich in carbohydrates will provide energy to maintain performance and assist recovery. A high carb, low fat meal should be eaten 2-3 hours before you begin training, with yet more carb-rich foods consumed soon afterwards to help replenish glycogen stores.
It is also important to include protein-packed foods post-workout to aid the repair and growth of muscle fibres.
© Sarah West Nutrition