You need to fuel the body 30 to 60 minutes before exercise by taking in short term fuel – carbohydrate and protein ideally in a drink form, this is in addition to a healthy diet and sensible pre event eating. Supplementation is only a small part of your nutritional profile – your foundation should be quality complex carbohydrate intake alongside a balanced intake of fruit, veggies, nuts and seeds. Some examples of carbohydrate-rich foods. Complex carbohydrates such as rice, pasta and potatoes can form a main meal base. When you are striving to achieve a high daily carbohydrate intake, it is often necessary to supplement your main meals with convenient carbohydrate-rich snacks or fluids consisting predominantly of simple sugars. These are less bulky, contain less indigestible fibre and have lower water content than complex carbohydrates.
It is common for athletes to focus on achieving a high carbohydrate diet at the expense of the nutritional quality of their diet as a whole, and this can lead to other problems associated with a poor diet, such as anaemia. It is possible to meet all the nutritional demands of your body with some carefully planned food combinations, involving nutritious high-carbohydrate foods. After a hard training session, whether it was an interval session involving short intense bursts of exercise that rapidly depleted your glycogen stores, or a prolonged endurance session, your goal is to get those muscles resynthesising glycogen again as soon as possible for fast recovery.
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Fuel