Nutrition for Running

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Carbohydrate intake during exercise S S S S S S S Not all CHO are equal Some are used more rapidly than others and those are the ones we need for optimal performance. CHO intake even in small amounts can improve performance during prolonged exercise (>2hr) but more seems to be better. Your body cannot use more tan 60g/h of a single CHO This limitation can be overcome by using multiple transportable CHO like maltodextrins and fructose or glucose. Intakes of 90g/h of glucose fructose can enhance performance during exercise >2/5h CHO intake and even a mouth rinse can improve performance during shorter, high intensity such as a 40km time trial.
Carbohydrate intake during exercise S S S S S To determine how much CHO is recommended we need to know the exercise duration. Exercise
Page 1 and 2: Sports Performance Nutrition Health
Page 3 and 4: Healthy Eating For Sport Today I am
Page 5 and 6: Sports Nutrition for Injury Prevent
Page 11 and 12: Healthy Eating for sport and Injury
Page 13 and 14: Healthy Eating for Sport and Injury
Page 15 and 16: Healthy Eating for Sport and injury
Page 21 and 22: Injury What about NSAIDs? S In spor
Page 29 and 30: How to put this all together? here
Page 35 and 36: Tailoring your nutrition plan to ac
Page 37 and 38: Metabolic Efficiency (ME) S Lower y
Page 39 and 40: Injury & Illness Prevention cont: G
Page 41 and 42: Common mistakes on Race Day! The mo
Page 43 and 44: What to avoid the week leading up t
Page 45: Carbohydrate intake during exercise
Page 49 and 50: Supplements Is it proven to improve
Page 51 and 52: Band A: Nutritional Supplements The
Page 53 and 54: Nutritional Supplements Band C: S S
Page 55 and 56: Nutritional Supplements Band E: Now
Page 57 and 58: Nutritional Supplements - Conclusio
Page 59 and 60: Hydration Drink to thirst is a reco
Page 61 and 62: Hydration S When you sweat your bod
Page 63 and 64: Hydration How much am I loosing? Th
Page 65 and 66: Conclusion If you are serious about

Nutrition for Running

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