Timing Meals Flashcards
1
Q
Before training
A
2-3 hours before eat a light, low in fibre, proteins and fat, but high in carbohydrates meal.
Drink 150-200ml of fluid
2
Q
During training
A
If it’s long, eat a small amount of carbohydrates.
Drink 400-800 ml of fluid / hour
3
Q
After training
A
30 minutes after, eat a meal rich in carbohydrates and proteins.
2 hours after, eat a meal rich in carbohydrates.
Drink 1/2 litre of fluid
4
Q
How to have less muscle pain?
A
Stay hydrated
Have a good electrolyte balance
Have a recovery meal
Stretch at the end of the day
5
Q
In what consists an electrolyte balance?
A
Potassium, magnesium, sodium
