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Competition Nutrition
Aims
- Prevent dehydration
- Prevent energy depletion
- Maintain blood glucose
- Maintain electrolyte balance
- Prevent gastrointestinal upset
Things to consider
- Practice your competition nutrition plan during training
- Plan to meet fluid needs. Remember to consider environmental conditions. If it is hot and humid, drink more fluid. Sweat losses over 2 litres per hour may occur in some individuals in hot and humid conditions. These losses need to be minimised by consuming fluids during the game. We know that losing 2% of your body weight in fluids can reduce your performance by 20%!
- Drinking as much as you can at any one time will allow your body to absorb more fluid.
- If you are taking part in sports tournaments where you are playing more than one game during the day, make sure you drink plenty during and between games.
- During prolonged endurance exercise it is recommended that you consume 40-60g of carbohydrate per hour. Sports drinks will contain 4-8g of carbohydrate per 100ml
- Sports drinks provide carbohydrate and sodium in concentrations which maximise fluid absorption. If you consume a drink that is more concentrated you may experience gastrointestinal disturbances and increase the risk of dehydration
- Do not drink so much fluid that you gain weight
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