The 3 R principle Flashcards
(7 cards)
1
Q
What are the 3 R’s?
A
Rehydrate, refuel and repair.
2
Q
What does rehydrate mean?
A
Replace fluids and electrolyte losses.
3
Q
What does repair mean?
A
Repair muscle damage and promote body adaptation.
4
Q
What does refuel mean?
A
Replenish depleted glycogen levels in muscle and liver.
5
Q
How much carbohydrates should an athlete’s diet consist of?
A
5 grams/kgbw/day.
6
Q
How much proteins should an athlete’s diet consist of?
A
1.2 grams/kgbw/day.
7
Q
How much fats should an athlete’s diet consist of?
A
20%-35% (whatever is left over after carbs and proteins have been calculated to meet your daily calorie goal).
