1. Nutrition and Performance

2. Optimal athletic performance is promoted by adequate energy intake that will balance energy output With limited energy intake, fat and lean tissue will be used for fuel for the body- which will compromise performance

3. Carbohydrates 6-10 g/kg body weight Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen The amount required depends on the athlete’s total daily energy expenditure, type of sport, gender and environmental conditions

4. Protein For endurance and strength athletes: 1.2-1.7 g/kg body weight Energy intake sufficient to maintain body weight is necessary for optimal protein use and performance

5. Fat Fat intake should range from 20-35 % of total energy intake Less than 20% intake does not benefit performance Source of energy, vitamins, and essential fatty acids

6. Fluid Replacement Before exercise: 2-3ml/lb body weight During: Enough to avert losing more than 2% of body weight Beverages containing 6-8% carbohydrate are recommended during exercise lasting longer than 1 hour. After: replace lost fluid (450-675 ml for each 1.1 lbs lost

7. Electrolytes Lost during exercise mainly through sweating Help with balancing fluid levels and some cellular functions Sodium, potassium, chloride, bicarbonate

8. Pre-exercise meals Sufficient fluid should be ingested Low in fat and fiber High in carbohydrate Moderate in protein Familiar to the athlete

9. Post Exercise Greatest restoring of glycogen occurs within 2 hours of exercise High carbohydrate/glucose