Meal timing for performance in sports is an extremely important factor in preparing for the next practice or match.
Meal timing involves the use of methodical planning and eating of whole foods, and dietary supplements. The main purpose here is to implement nutritional practices for the athlete to improve recovery and tissue repair, increase muscle protein synthesis, and improve mood following high-volume or intense exercise.
Especially post-training-competition energy stores, high-carbohydrate diet (8). -12 g / kg / day).
If rapid energy restoration is required between training sessions or competitions (<4 hours recovery time), the following strategies should especially be considered
1 .Aggressive carbohydrate intake (1.2gr / kg / hour) by choosing carbohydrate sources with a high glycemic index (> 70)
2. Adding additional caffeine to the diet = coffee or as a supplement during and after meals (3-8mg/kg)
3. Combining carbohydrates (0.8gr / kg / hour) with protein (0.2-0.4gr / kg / hour) and thus ensuring muscle protein synthesis and faster filling of glycogen stores
High intensity exercise lasting more than 1 hour, Since it will make nutrition and fluid intake difficult, 6-8% carbohydrate-electrolyte solution should be consumed every 10-15 minutes during the entire exercise at a rate of 30-60 g carbohydrate / hour. It has been observed that this contributes to the athlete's endurance, especially in exercises lasting longer than 70 minutes.
Carbohydrate intake through resistance exercise encourages the formation of higher glycogen stores. Consuming carbohydrates alone or with protein during resistance exercise increases muscle glycogen stores, improves muscle damage, and facilitates greater acute and chronic training adaptations.
If the above meal timing and programming is followed during and after exercise, the athlete will be able to recover from the next meal. He/she will be more ready for training and matches and will perform better.
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