CARBOHYDRATE REPLACEMENT
It is very important to have the energy stores well stocked before activity, and also to keep them topped up also during, and after training/races. Athletes who follow a demanding training regime should have high carbohydrate content, (55% - 70%) in their diet.
The need for endurance and power athletes to keep to a varied and well balanced diet with high carbohydrate content is well documented in sports literature. Many studies have been carried out which clearly show that if the diet is too low in carbohydrate content, energy reserves will be reduced following a few days training or racing. This will result in a corresponding drop in performance and if it continues will probably compromise your performances in the long term.
During competitions and training sessions which last above 60 -90 minutes the energy stores (glycogen) of the muscles and liver are used up and must be topped up on an ongoing basis if the exercise is to be maintained at high intensity. So whether competing or training have suitable drinks and snacks organized and available when required.
This takes in pre-competition / training – during and post competition and training. it is iimportant that the snacks and drinks are palatable easy to digest and that they have a high carbohydrate content and a low fat content
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| A selection of carbohydrate foods |
REFUELLING: The body's capacity for storing energy is increased in the first two hours or so immediately following hard training sessions or races, so this is the time to begin your nutritional recovery by having a light snack / s and or energy drinks as soon as possible after the end of a competition or training.
Fluid replacement is also very important, particularly during warm conditions. Dehydration will have a negative effect on performance. There are lots of suitable sports drinks available or drinks can be homemade to suit athletes. 
