NUTRITION
SPORTS NUTRITION
Question
[CLICK ON ANY CHOICE TO KNOW THE RIGHT ANSWER]
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10-40
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30-60
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20-50
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As much as possible as it will serve to provide all the necessary energy for athletes which can be broken down quickly and fuel high intensity exercise
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Detailed explanation-1: -During exercise athletes should consume 30–60 g carbohydrates per hour (or 0.7 g/kg of body weight) in order to maintain blood glucose levels. This is of extreme importance when the event lasts more than an hour and it takes place in extreme environmental conditions (cold, heat or high altitude).
Detailed explanation-2: -The recommendation is 1-1.2 grams of carbohydrates per kilogram of body weight per hour for the first four hours after exercise. Refueling may be enhanced by consuming small amounts of carbohydrate more frequently (every 15-30 minutes) for up to four hours.
Detailed explanation-3: -During: To help to maintain blood sugar to fuel muscles during exercise. If your training session lasts longer than 90 minutes you will need additional carbohydrates to maintain energy levels. Choose easy to digest carbohydrates and aim for 30-50 g of liquid or solid sources every 30 minutes.