The fuel requirements for events of up to about 90 minutes in duration can be met by the normal muscle glycogen stores of a well trained individual. (Glycogen is the body’s ready source of energy stored in the muscles.) To fuel up, all you need is 24-36 hours of rest or lighter training, and a higher carbohydrate diet. Although a
Post-Event Recovery in Sport Refuelling is a key priority in recovery from physical activity. Muscle glycogen storage occurs at a slow rate and it takes about 24 hours for muscles to restore depleted fuel stocks back to their resting levels. If the time between workouts is short (<8-12 hours), it makes sense to take into account every moment. Try to
Dehydration is a gradual effect. For every increment of fluid loss there is a small rise in your body temperature and heart rate, and an increase in the perception of how hard you are working. Skills and concentration are also impaired. In other words as the fluid deficit grows, there is a continual decline in performance. You may be unaware
The pre-competition meal provides a final opportunity to top up the muscle and liver fuel stores. A high-carbohydrate, low fat meal is the best choice. You might like to adapt one of your everyday meals to suit your event timetable, or you may have some special pre-game eating rituals. Larger meals should be consumed 2-4 hours prior to your event
