·
Focus on getting carbohydrate, protein and fat from a variety of
foods, including lots of different fruits and vegetables
·
Eat a meal or snack 1 to 4 hours before exercise
·
Athletes engaging in sports sessions longer than 90 minutes may
benefit from carbohydrate loading in the days before the event
·
For optimum recovery, eat carbohydrate and protein together within
30 minutes after exercising
·
Hydrate before, during, and after exercise
·
For individual advice, particularly if the diet is restrictive,
seek guidance from a sports nutritionist/dietitian
