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https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition/
Sep 10, 2019 · Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to …
https://www.sportsrd.org/wp-content/uploads/2018/11/Nutrition_for_Soccer_Student-Athletes_web_version.pdf
2-3 hours before exercise: Drink 17 to 20 ounces of water or sports drink. 10-20 minutes before exercise: Drink 7 to 10 ounces of water or sports drink. During exercise: Drink 3 to 6 ounces of sports drink every 20 minutes. Post-exercise: Drink 24 ounces of water or sports drink for every pound lost, and within two hours drink enough to replace ...
https://www.dcms.uscg.mil/Portals/10/CG-1/cg111/docs/HPM/Nutrition-for-Sports-Performance.pdf?ver=2017-04-04-152011-810
Apr 04, 2017 · -Hydrate 16-20 oz over 1-2 hours or ideally individual plan -Carbohydrate-rich snack (strength workouts may benefit from some protein) -Avoid high fat or fiber -Hydrate as necessary 8-12 oz or per plan -Use sports drinks or salty items if heavy sweater or hot environment . Example: Fig Newtons, sports drink, English muffin
https://www.trainingpeaks.com/blog/nutrition-for-endurance-athletes-101/
A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus 20-24 ounces of sports drink. During Race: Aim for approximately ¼-1/3 your body weight (lbs) in grams each hour …Estimated Reading Time: 8 mins
https://www.nal.usda.gov/fnic/fitness-and-sports-nutrition
Nutrition for Athletes. Athletic performance and recovery from training are enhanced by attention to nutrient intake. Developing an ideal nutrition plan for health and performance includes identifying the right quantity, quality and proper timing of food and fluids needed to …
http://www.sportsrd.org/wp-content/uploads/2018/11/Swimming_Sports_Nutrition_WEB.pdf
©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN), ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA) ... one to two hours before warm-up. Between races, you should consume ... Swimmers do not require sports drinks and sports foods during this time. PRACTICAL STRATEGIES TOFile Size: 1MB
https://www.eatright.org/fitness/sports-and-performance/tips-for-athletes/gameday-nutrition-tips-for-young-athletes
Oct 25, 2017 · Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Spread out protein foods. Active bodies need protein to support growth and build and repair hardworking muscles.
https://kidshealth.org/en/teens/eatnrun.html
Avoid sugary foods and drinks. When there are 3 hours or less before game or practice, eat a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, crackers, or bread. After the game or event, experts recommend eating within 30 minutes after intense activity and again 2 hours later.
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