Things you will need to consider:
I. What are the daily requirements of macro and micronutrients to support training?
a. Daily carb specific to weight, sport, and total exercise time/energy expenditure
b. Daily Protein based upon weight and sport
c. Daily water intake
d. Fat intake >>>Meet total calories after carbohydrate and protein need
e. Micronutrients >>> Add 100% RDA multi-mineral/vitamin; may need iron/calcium supplement
dependent on gender
II. Before Exercise
a. Carbohydrate 3-5 hours before
b. Fluids 2 hours before
c. Carbohydrate 30-60 minutes before or just before
d. Fluid 15-30 minutes before
e. Protein + Carb if weight training?
III. During Exercise
a. Dependent upon Sport and Duration
b. Main considerations: Carbohydrate and water: timing and amount
IV. After Exercise
a. Replace fluids
b. 20-25g of protein + CHO; can have fat to slow gastric emptying
c. High GI carbohydrate has faster synthesis rate
V. Competition
a. Consider time of day of competition
b. Anything taken in before? Timing and amount
c. Anything taken in during? Timing and amount
d. Anything taken in after?
e. Any other considerations specific to the nature of the competition that differ from training
days?
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