Exercise: endurance, strength, and flexibility activities are all components of exercise that keep a person fit and healthy. Fatique: the body's energy reserves are exhausted and waste products, such as lactic acid, have increased.

the athlete will not be able to continue activity at the same intensity or rate. It is an important goal for all athletes to provide their bodies with appropriate fuels to maintain and enhance their performance.

Carbohydrates are a major source for the athlete. Carbohydrate feedings before exercise can help to restore glycogen stores, which may be called upon during prolonged training and in high-intensity competition. Carbohydrate meals should be low fat, easily digested, and tolerated by the athlete.

Fat intake should be limited because it delays stomach emptying time and takes longer to digest. for example for an athlete with 70kg body weight preferred. Carbohydrate for daily consumption is between gg each day.

the amount of Carbohydrates needed for a 70kg weight is grgr per day. This regulator helps athletes not to exceed their carbohydrates use every day.

Ideas to build your meal: fresh fruit, fruit or vegetable juice, baked potatoes, cereal with low-fat milk, low-fat yogurt, bread or bagel with peanut butter, lean meat, low-fat cheese, or spaghetti with tomato sauce.

Ideas to build your meal: fresh fruit, fruit or vegetable juice and bread, bagel, English muffin with limited amounts of margarine, butter, or cream cheese , oatmeal, or pancakes. Note: Protein plays a minor role in providing energy for the body during exersice.

The pre-exercise meal should be eaten 1 to 4 hours before exercising to allow time for digestion and absorption and complete emptying of the stomach. Carbohydrate intake during exercise improves performance when the exercise lasts longer than one hour.

If exercise is less than one hour, ingesting carbohydrates appears to have no benefits in most individuals. If carbohydrate feeding starts during exercise, it should be continued throughout the exercise.

More carbohydrates is not better. Nausea, abdominal cramps, and diarrhea may occur if large amounts of carbohydrate are consumed.

Energy is stored as glycogen in muscles. It takes at least 20 hours to restore muscle glycogen after intense exercise.

Restoration is enhanced by consuming carbohydrates in the first minutes immediately after exercise. Delaying carbohydrate intake after exercise will reduce glycogen restoration.

At least g of carbohydrates should be consumed within minutes after exercise to maximize muscle glycogen stores.

Ideal foods include pasta, sandwiches, yogurt, crackers, bagels, granola bars, or, if preferred, a sports drink. The addition of a small amount of protein will further enhance glycogen restoration. Athletes should not consume any alcohol during the recovery period.

Alcohol will delay the restoration of glycogen. Are you taking protein supplements? Maybe you have heard that they will bulk you up or help keep you healthy. First of all, taking protein supplements will not build muscle.

It is the resistance activities exercise that will maintain or develop muscles. Protein supplements do provide protein and calories. Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour.

You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise.

You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Most Americans already eat almost twice as much protein as they need for muscle development.

Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated.

Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours. Changing your body weight to improve performance must be done safely, or it may do more harm than good.

Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals. Young athletes who are trying to lose weight should work with a registered dietitian.

Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. These carbohydrates will enter the bloodstream and the muscle, maintaining your blood sugar and giving the muscle a continuous source of energy.

If you fail to eat after about two hours of intense aerobic exercise, your performance will start to gradually decline until the dreaded bonk occurs. When blood sugar drops, your body will burn through its remaining muscle glycogen rapidly.

Then, a few nasty things will happen:. The longer and harder the session is, the more carbohydrates you need. Consuming plenty of calories during training will also help you to meet caloric requirements for the day and enhance recovery for the next bout of exercise.

Finally, remember that training is a catabolic process that causes damage to your body. Providing plenty of calories immediately after training will give your body the energy it needs to begin the repair process quickly and help you recover faster.

Carbohydrates and proteins signal hormones in your body that will tell it to begin the repair process. Without a post-workout meal, this response will be impaired; you will struggle to fully recover. Your muscles will also be depleted of glycogen. Remember that during the recovery window immediately following training, you will be able to synthesize new muscle glycogen more effectively.

The rest of the day, your body still needs carbs to replenish, but you do not want to cause a spike in blood sugar. Focus on fiber-rich, complex carbs rather than simple carb sources for your other meals of the day.

Good examples would be fruits, vegetables, sweet potatoes, brown rice, and quinoa. This is also a good time to consume some lean protein and healthy fats.

There has been increasing popularity of low-carb and ketogenic diets within the sports world recently. They have been touted as a great way to get lean and improve your performance.

However, unless you are an ultra-endurance athlete, it is unlikely you will find any benefit from low-carb training. Some low-carb training protocols have been shown to increase levels of mitochondria, but performance improvements remain equivocal.

These low-carb protocols can be difficult to properly implement and may have negative implications that can offset any potential performance gains. However, most are far better off fueling for optimal performance with a balanced carbohydrate-based diet. Amateurs especially tend to have a lot of room for improvement that can only be realized through continual training.

The demands of this training are best met with proper fueling rather than experimental diets. To summarize, low-carbohydrate training is only a good idea if your training demands longer and more steady aerobic sessions. But if you are training for explosive, high-intensity events such as criteriums, time trials, and road races common in the amateur scene, low carb training is not a good idea.

These sorts of efforts require a quick energy source such as carbohydrates.