Page 69 - recipe book proofed May

Table Showing Carbohydrate Needs for Exercise or Sport
(Approximate):

Timing Carbohydrate Intake

Before Exercise  1-2 gms per kg body weight about 2-3 hours
before exercise

During Exercise  30 – 60 gms per hour of endurance exercise (e.g.
500 – 1 litre sports drink per hour
 Up to 80-90 gm per hour in high intensity
exercise
After Exercise
 1.0 gm per kg body weight soon after exercise
finishes
 5-7 gm per kg body weight during 24 hrs after
moderate exercise
 7-12 gm per kg body weight during the 24 hrs
after heavy exercise
Source: Cardwell, (2012). Gold Medal Winning Nutrition. Sports
Dieticians Australia

The New Zealand and Australian Sports Nutrition guidelines recommend that you
have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours

before exercise. Make sure you experiment in training to find the timing, amount
and make up that best suits your individual needs, so that on competition day, you

are ‘good-to-go’ and well prepared. Simple, easily digestible snacks are best.
These snacks are amended to suit the menopause transition.

The following list contains foods that are suitable to eat 3-4 hours before
exercise. The emphasis is on low glycemic index carbohydrates: