| 1 |
YOUR BODY WORKS
A LOT LIKE A CAR; IT NEEDS FUEL TO FUNCTION PROPERLY |
Your muscle cells
function similarly to a fuel tank; stored carbohydrates serve
as a rapid source of fuel.Eat carbohydrate rich foods prior
to your workout to reduce the drain on your body’s stored
energy. |
| 2 |
THE MOST EFFECTIVE WAY TO FUEL
UP YOUR BODY IS WITH ENERGY-RICH NUTRIENTS |
Eat a large meal four to six
hours before your workout.Eat a lighter meal two to three
hours before physical activity.Grab an easily absorbed top
up 30 minutes prior to exercise. |
| 3 |
RECHARGE YOUR BATTERY |
Refuel during workouts that
are more than 30 minutes in length.Drink fluids that have
simple carbohydrates. |
| 4 |
TAP INTO YOUR RESERVE FUEL TANK
FOR EXTENDED BOUTS OF PHYSICAL ACTIVITY |
Your body begins to burn fat
as fuel (in the flames of carbohydrates) after about 18 to
20 minutes of aerobic exercise. |
| 5 |
HYDRATE, HYDRATE AND RE-HYDRATE |
It is imperative to replenish
the liquids you lose when working out.While exercising be
sure to top up beforehand and drink fluids every 10 minutes
(if possible) Don’t wait until you are thirsty. |
| 6 |
PROTEIN IS KEY TO MUSCLE MAINTENANCE
AND GROWTH |
Your body must receive adequate
amounts of protein to function properly and repair damaged
tissue.Be sure your body receives the recommended daily protein
requirements: 1.0 to 2.0 grams per kilogram body weight. (1.0-1.5
for bal sports such as football, tennis, golf, squash, rugby,
perhaps more for extreme sports such as marathon running). |
| 7 |
PROTEIN vs. CARBOHYDRATES |
Carbohydrates create ‘instant’
fuel for the muscles.Protein assists recovery and repair,
helping damaged muscles maintain and increase girth. |
| 8 |
MAXIMISING YOUR FUELING AND
REFUELING EFFORTS |
Be sure to take on carbohydrates
within 30 minutes of exercise.Take in easily digestible carbohydrates,
which are converted into glucose and stored in muscles as
glycogen (quick fuel). |
| 9 |
REDUCING RECOVERY TIME |
Adequate protein, Antioxidant
nutrients, adequate fluids. |
| 10 |
USE SUPPLEMENTATION TO YOUR
ADVANTAGE |
Vitamins and minerals help assist
the body’s chemical reactions and regulatory processes.
Antioxidant nutrients can help you reduce your recovery time.Supplements
are especially beneficial for athletes susceptible to decreased
immune systems. |
