ࡱ> 5747 bjbjUU . 7|7| lrrrrrrr4444 @m 2h~~~~YYY$! #v rYYYYY rr~~' Yr~r~Yrr~\ B4ol = 0m \5$5$rrrrHinckley RFC Nutrition Guidelines The following guidelines provide information regarding nutrition pre-training/competition, during training/competition and post-training/competition. The guidelines are for general guidance only and do not provide information regarding nutrient intake and timing for a specific population or individual. If you require further advice, or if you have any questions please contact Paul Robertson (email: HYPERLINK "mailto:p.robertson@ucb.ac.uk"p.robertson@ucb.ac.uk; mob: 07837 468302). Pre-training/competition Carbohydrate A diet that consists of approximately 8-10g of carbohydrate (CHO) per kg of body mass is recommended when training regularly (> 5 days per week) Meals containing ~65% CHO are recommended and should be consumed on a daily basis. Consumption of high CHO meals/snacks within the hour immediately prior to training/competition may have little or no effect on subsequent performance. Protein A diet that consists of approximately 1.5g of protein per kg of body mass should be consumed daily when training regularly (> 5 days per week) Alternatively, a protein intake that constitutes approximately 12-18% of daily nutrient intake is recommended. Combining carbohydrate and protein The consumption of a high CHO meal (> 65% or 1-2g per kg of body mass) with 0.15-0.25g of protein per kg of body mass 4 hours prior to training/competition may improve performance. The consumption of CHO with protein is likely to be more beneficial compared to CHO alone when ingesting meals and snacks. Carbohydrate and protein should be consumed at a ratio of 3 to 1. Hydration Consumption of ~ 500ml of fluid 2 hours prior to training/competition may be of benefit in ensuring adequate hydration before commencing exercise. During training/competition Carbohydrate Providing pre-training/competition nutrient intake has been sufficient there is little need to consume CHO during exercise that lasts less than 60mins. During prolonged exercise (> 60 min) 300-400ml of a sports drink containing 6-8g of CHO per 100ml of fluid consumed every 15-20 min can help maintain CHO stores. Protein Consuming protein during resistance training may help the body adapt. This can be 0.15g per kg of body mass, or as 1.5g per 100ml of fluid. Combining carbohydrate and protein Combining CHO and protein during endurance, interval or resistance training, using the amounts above, may help the body adapt. Hydration As closely as possible try to match fluid intake with fluid lost through sweat, within the realms of digestive comfort. Consuming fluids containing sodium (e.g., sports drinks) may be beneficial. Do not consume so much fluid that body mass increases during training/competition. Post-training/competition Carbohydrate Within 30mins of completing training/competition it is recommend that 8-10g of CHO per kg of bodyweight is consumed. Protein The inclusion of 0.2-0.5g of protein per kg of body mass to a post-training/competition meal or snack is recommended. Combining carbohydrate and protein Carbohydrate and protein should be consumed at a ratio of 3 to 1. Hydration Rehydration is better accomplished by consuming drinks that contain sodium (e.g., sports drinks), or eating salty, CHO-rich foods in addition to consuming fluids such as water. #$(5T ^   Z a  U]:E5aJ0J jU5\" #$ (5L S T $ & Fa$$ & Fa$$ & Fa$$ & Fa$$^a$$ & Fa$$ & Fa$$a$$a$T ^   W X Y Z b  c$^a$$ & Fa$$ & Fa$$a$$ & Fa$ $ & F|`|a$TU]9:E$ & Fa$$^a$$ & Fa$$ & F a$ ,1h. A!"#$%  i8@8 NormalCJ_HaJmH sH tH <@<  Heading 1$$@&a$ 5CJ\<A@< Default Paragraph Font.>@. Title$a$ 5CJ\,B,  Body Text$a$.U@.  Hyperlink >*B*ph  #$ (5LST^WXYZ 0000000 0 0 0 00 0 0 00 0 0 00 0 000 0 0 0000 T    X8@0(  B S  ?E P T  3 %RWY^ y  S T w 8 9  Robertson:C:\Users\Paul\Documents\HRFC\HRFC nutrition Guidelines.doc 8 Ah99ɐ [KAa!ފ[*jQ.yN69JeP;=U