What happens in the body when energy and nutrient intake is too low?
- Depleted carbohydrate stores – Performance declines
- Muscle mass is broken down
- Is unable to get the most out of the training
- Deficiencies in calcium, potassium, phosphorus, sodium, chloride, and magnesium can lead to
- for muscle cramps
- The risk of colds and injuries increases
Before exercise/training
Fluid balance. 4–6 dl, 2–3 hours before
Main meal 3–4 hours before.
Snack 1 hour before: 30–50 g of carbohydrates and 5–10 g of protein.
During activity/exercise
- Water vs. Carbohydrate Drink
- Water is sufficient as a beverage during activities lasting less than 90 minutes. For workouts lasting longer than
- After 90 minutes, you need to replenish your electrolytes and carbohydrates.
- Remember to start drinking early in your workout!
After exercise/workout
- Drink 500 ml of fluid immediately after your workout. After that, you should continue to drink 150 ml of fluid every 15 minutes.
- Eat at least 15–40 g of protein, of which about 10 g should be essential amino acids
- 1.2 g of high-GI carbohydrates per kg of body weight.
- No fat in your recovery meal!
- A proper meal 2–4 hours after your workout.