Question

• What is the importance of carbohydrates, proteins, fats and water for exercise?
• How should be pre-exercise nutrition?
• How should be post-exercise nutrition?
• What should be the pattern of the meals before, during and after the exercise?

Answer 1

Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. nutrients, such as fat or muscle protein, are utilized to make energy.

Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair. For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day.

Fat provides the main fuel source for long-duration, low- to moderate-intensity exercise (think endurance sports such as marathons). Even during high-intensity exercise, where​ carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate (glycogen).

Good hydration means getting the right amount of water before,during,andafter exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you're not hydrated, your body can't perform at its highest level.

Pre-exercise nutrition

To maximize your performance and recovery, it's important to fuel your body with the right nutrients before a workout. Carbs help maximize your body's ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.

Ideally, you should fuel your body 1-3 hours before your workout. A more substantial meal should be consumed 2-3 hours pre-workout, while a smaller snack can be consumed closer to the session. Food should contain both protein and carbs. Carbs are the fuel, while protein is what rebuilds and repairs. If your goal is weight loss, your pre-workout fuel will contain less carbs and more protein and be smaller in portion. If your goal is to gain mass, a bigger portion of carbs as well as protein should be consume

Examples of pre-workout snacks:

• Greek yoghurt
• Banana
• Piece of toast and boiled egg
• Smoothie
• Apple with peanut butter
• Rice cakes with almond butter
• Pasta with tomato based sauce

Post-exercise nutrition

Post-workout nutrition is more complex. Its purpose is to supply your body with everything it needs to repair, replenish, recover and adapt to the training stimulus that the workout provided. More specifically, post-workout nutrition helps to: Minimize muscle damage/muscle protein breakdown

, Simply put our bodies run like a car—we need to re-fuel when our food stores have been depleted. Post-workout nutrition should therefore focus on refilling energy storages and provide enough protein to prevent muscle protein breakdown and stimulate muscle synthesis. Independent of your goals, a post-workout meal should always be consumed. As soon as possible, try to eat high quality protein and carbs (ideally 30-60 minutes after a workout).

Examples of post-workout foods:

• Chocolate milk
• Grilled chicken with roasted veggies
• Tuna salad sandwich on wholegrain bread
• Spinach and egg whites omelette
• Hummus and pita bread.

During exercise- meal

Hydrating with water. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.