Phases of Nutrition for Sport 
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Before exercise…Sport Fitness Nutrition needs

The meal before exercise is to prevent hunger and maximise glycogen (energy) stores, preventing physical and mental fatigue. If you work out in your lunch hour or after wohttp://feelgoodnutrition.biz/category/9/buy-herbalife-supplements-.htmlrk, refuel about 2 hours before you hit the gym and concentrate on complex carbohydrates. Aim for a 200-500 calorie snack. Good choices include cereal, juice and toast because they are easily digested.

The recommendations on carbohydrate consumed within 1 hour before activity have been controversial. Don’t try and fit in a quick meal right before you work out. Ingesting a lot of carbohydrates within 45 minutes of your workout is not advised but if you plan on exercising for 90 minutes or more have a piece of fruit or protein bars.

The individual needs of the athlete are emphasised. Athletes should always ensure that they know what works best for themselves by experimenting with new foods and beverages during practice sessions and planning ahead to ensure that they will have access to these foods at the appropriate time.

It is recommended that individuals begin exercise when adequately hydrated. In addition to drinking generous amounts of fluid in the 24 hours before an exercise session, this can be facilitated by drinking 400-600ml of fluid 2 hours before exercising. Such a practice should optimise hydration status while allowing enough time for any excess fluid to be excreted as urine before beginning to exercise.

During Exercise…Sport Fitness Nutrition needs

Sip one quarter to one-half cup (150-350ml) of water every 15 minutes during exercise. For workouts under 90 minutes, water is OK but LiftOff healthy energy drinks or H30 Pro isotonic drinks can give more hydration. During prolonged exercise lasting longer than 90 minutes or exercise first thing in the morning, commercially available carbohydrate (4-8%) electrolyte beverages should be considered to provide replacement fuel for endurance and to prevent dehydration or hyponatraemia (low sodium levels). This should be consumed at similar intervals as water.

After Exercise - Recovery…Sport Fitness Nutrition needs

The post exercise meal restores glycogen and helps muscles recover quickly. It has been recommended that athletes consume 15g of carbohydrate per kg of body weight and a small amount of protein 30 minutes after exercising such as a protein bars or formula 1 shake, and a high-carbohydrate, moderate-protein meal 1-2 hours later to continue recovery.
After exercise the athlete should drink adequate fluids to replace sweat losses during exercise. The athlete needs to drink at least 450-675ml of fluid for every pound (0.5kg) of body weight lost during exercise. There are carbohydrate electrolyte drinks commercially available such as H3O Pro isotonic drinks - can once again be considered for sessions 90 minutes or longer.