1. Athletes

2. Hydration Water helps the body regulate many important functions:
temperature
blood pressure
appropriate levels of electrolytes in the body
aid in nutrient transportation
helps with recovery from intense training
Allowing the body to become dehydrated can cause
Decreased performance
Muscle cramps
Altered blood pressure
Weight loss during exercise
Delayed recovery time
Drinking too much water can alter electrolytes and cause bodily harm.
Athletes should drink water before and after an event even if they don’t feel thirsty and about every 15 minutes during an event.
Consider a sport drink for workouts over 45 minutes or workouts in the heat.
Electrolyte and protein replacement is recommended after a workout.
Aim to replenish 150% of lost fluid after training or monitoring urine color (pale yellow is ideal).

3. Training Athletes need to get:
55 to 60 percent of their calories from carbohydrates
20 to 25 percent of their calories from fat
15 to 20 percent from protein.
Nutrient dense foods are required because of high energy output
Muscle is built by exercise not by eating extra protein or using steroids

4. Pre-event/exercise
The last meal before a competition or intense exercise should be complex carb-rich meal (grains, fruit, starchy veggies, milk, and yogurt) with a moderate amount of protein and low in fat and fiber.
Meals should be consumed 2-4 hours before training or competition.
If you have a sensitive stomach, consume the last meal 4 hours before and sip on a sport drink or easily digestible carbohydrate-filled snack in the hour prior.

5. During an event/exercise:
Carbohydrates are the body’s primary energy source during exercise.
During exercise, the body draws glycogen to fuel working muscles.
Dietary carbohydrates (grains, fruit, starchy veggies, milk and yogurt) are stored in the liver and in the muscle as glycogen.
During exercise carbs help improve performance by: reducing the risk of hypoglycemia (low blood sugar), providing fuel for actively working muscles, and being forced to slow down or stop.
Eat or drink small amounts of protein and fats (you don’t want your body to start breaking down muscle for energy).

6. Recovery
The body is primed to replenish lost nutrients soon after exercise; within minutes.
Recovery diet:
FLUIDS (water, chocolate milk, Gatorade)
CARBOHYDRATES
PROTEINS
Low amounts of good fats which usually comes from eating other foods
Most burn out comes from bad nutrition and lack of sleep/ recovery