| Question |
Answer |
| How much carbs should one eat before a game? | 2-3 days before event increase carb intake by 70% 8-10g/kg. |
| How much should one eat on the night before an event? | should carbo load 800-1000kcals high in CHO low in fats & protein. |
| On performance day how should one eat? | light meal 2-4 hours before event.200g of CHO 800 kcals worthIf afternoon event eat 3-4 ahead and light snack before. |
| During an event what should I eat? | Depending on event..90 min consume energy..power bars, banannas30-60 grams of CHO per hour |
| After event what should i Eat | Immediatley consume foods rich in CHOreplace fluids lost every 1lb lost drink 2 cups of fluid. |
| Importance of CHO after excerise. | Replenishes Glycogen levelstakes 5% per/hour to replenish glycogen levels |
| Untrained athlete | 80-100 micromols/g |
| Trained athlete Normal CHO intake | 130-135 |
| Trained during recovary FASTINGsupercompenstation occurs | 170-180 |
| Trainded duringincreased CHO intake | >210 |
Beef Production
