1. NUTRITION FOR
COMPETITION
And Recovery

2. Overview
• The type and timing of food and drink consumed is
extremely important and athletes must consider their pre-
event, event and post event meals in relation to the
requirements of their sport.

3. Factors causing nutrition related fatigue
• Depletion of glycogen
stores
• Hypoglycemia (low
blood-sugar levels)
• Dehydration
• Low sodium levels
• Gastrointestinal upset

4. Nutrition and training
• Training often changes
considerably for an
athlete in the weeks
before competition.
• Modification (tapering)
of an athletes training
program is critical to
ensure optimum fuel
and fluid levels can be
achieved

5. Fuelling and type of sport
• Shorter-duration sports
• Moderate-intensity or intermittent sports
• Prolonged submaximal sports

6. Fuelling for shorter-duration sports
• As fatigue is not usually caused by glycogen depletion
during high-intensity sports that last for less than 60
minutes, refueling during the event is not necessary.
• Appropriate glycogen and fluid intake before and after the
event will ensure a ‘full tank’ is ready for the next training
or performance.

7. Fuelling for moderate-intensity of
intermittent sports
• Sports lasting 60-90 minutes can be fuelled by ‘normal
glycogen stores’ in most well-trained athletes.
• Tapering of training and/or increased amounts of rest
24-36 hours prior to competition in combination with CHO
intake of 7-10g/kg of body weight will ensure the athlete is
well prepared
• Appropriate hydration (sports drinks) is also necessary

8. Fuelling for prolonged sub-maximal
events
• Marathons, triathlons and cross-country skiing generally
last well over 90-minutes
• These athletes would benefit from the process of
Carbohydrate Loading.
• Tapering of exercise for 36-72 hours prior to the event is
the most successful strategy to enhance CHO levels for
the event.
• During the event, 30-60g of CHO is encouraged, as well
as fluid replacement.

9. Pre-event meal
• Major goals:
• Top-up glycogen stores
• Top-up fluid levels
• Leave gastrointestinal system comfortable during the event
• Prevent hunger
• Should occur 1-4 hours prior to the event
• Should generally be foods of a LOW GI

10. Refueling during exercise

11. Nutrition and recovery from exercise
• The key to speedy recovery of muscle/liver glycogen
stores is eat immediately after exercise (within 30-minutes
after exercise)
• High GI foods are a better choice for glycogen
replenishment
• A fluid volume equal to 150% of the fluid deficit should be
consumed 2-4 hours after exercise to completely
rehydrate the body.
• Electrolyte replacement is also crucial (sodium/potassium)