1. Nutrition for Endurance Athletes Everything You Need to Know

2. Carbohydrates are the body’s main source of fuel during exercise

3. Why Carbohydrates? High blood glucose levels prevent nutrition- related fatigue

4. Before The Game 3 -5 Hours Carbohydrate Protein Fibre Fat Goal: Ensure adequate liver glycogen and blood glucose levels

5. Before The Game 30-60 Minutes Prior to Exercise Goal: Maintain adequate blood glucose levels

6. Between Periods/During Exercise Goal is to maintain energy, hydrate, and restore electrolytes from sweat

7. After The Game Immediately After Within 30 minutes Soon After Carbohydrate Protein Goal: Restore and replenish muscle and liver glycogen stores

8. High GI CHO are most effective at restoring muscle glycogen High GI CarbohydratesLow GI Carbohydrates

9. Take Home Messages The muscle cell’s preferred energy source is carbohydrate in the form of glycogen When glycogen stores are low, fatigue occurs What you eat before and after exercise highly impacts performance and recovery