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Nutrition Word Scramble

 
 

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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 EatImmediatley 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 athlete80-100 micromols/g
Trained athlete Normal CHO intake130-135
Trained during recovary FASTINGsupercompenstation occurs170-180
Trainded duringincreased CHO intake>210