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