During
- Perspiration takes away valuable fluids, drink plenty of cool water or energy drinks during exercise.
- If exercise is over 90 minutes replace carbohydrates with a banana or something sugary.
After
- If the exercise was strenuous and lasted a long time, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising.
- No matter the intensity of the exercise, it's important to drink plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits.
Carbo Loading
Six days prior to a competition the process begins. For the first three days the athlete consumes minimal carbohydrate and exercises so as to deplete the bodies glycogen stores In the last three days the athlete consumes primarily carbohydrate and reduces the training load. At the end of day three the body will think that there is a problem with its glycogen stores and that it should store more glycogen than normal. In the last three days, when the athlete consumes carbohydrate, the body will replenish the glycogen stores and hopefully top them up with a little bit extra. Some potential side effects are: Muscle stiffness, Diarrhea, Chest Pain, Depression, Lethargy
