Nourishing Excellence: A Comprehensive Guide to Fueling, Recovering, and Excelling in Training and Competition

Nourishing Excellence: A Comprehensive Guide to Fueling, Recovering, and Excelling in Training and Competition

Achieving peak performance requires a strategic approach to nutrition, both during and after training or competition. Delve into a comprehensive guide that considers factors like duration, intensity, and type of activity. Explore optimal carbohydrate and protein intake during sessions, and unlock the three-phase recovery process to prepare your body for subsequent challenges.

Fuelling During Training and Competition

Factors to Consider:

  • Duration, Intensity, and Type of Session/Race:
    • Tailor your nutrition to the specific demands of your activity.
  • Body Composition Aims:
    • Align your fueling strategy with any body composition goals.

Time 0-1 h

  • Carb Intake 0-30 g/hour:
    • Examples: 1 medium banana, 1 thick slice bread & jam, 2 cereal bars.

1-1.5 h

  • Carb Intake 30 g/hour:
    • Consider electrolyte intake.

1-2.5 h

  • Carb Intake 30-60 g/hour:
    • Consider electrolyte intake.

2.5+ h (Ultra-endurance)

  • Carb Intake up to 90 g/hr:
    • Multiple sources of carbohydrate (glucose).
    • Mix of solid food and liquid options.
    • 20 g easily digestible protein every 3 hours.
    • Consider electrolyte intake.
    • Examples: Energy ball, 1 thick slice banana bread, 500 mL sports drink.

Recovery After Training and Competition

Three-Phase Recovery Process:

  1. Immediately, within 1 h of Exercise:
    • Carbs: 0.5-1 g/kg body mass.
    • Protein: 0.3g/kg body mass.
    • Fluids: 1.5 x body mass lost in the following 3-4 hours.
  2. 2-3 h After Exercise:
    • Balanced recovery meal (see Performance Meal Wheel).
  3. Recovery Day:
    • The body takes 24-48 hours to recover, follow the Performance Meal Wheel.

Examples:

  • Moderate Carb: 500 mL semi-skimmed milk, 200 g protein yogurt, banana, and honey.
  • High Carb: 500 mL chocolate milk or milk with Nesquik, 200 g Greek yogurt & granola, 100 g chicken sandwich.
  • Balanced Meals: Spaghetti Bolognese, Salmon with noodle stir-fry, Chilli con Carne with rice, Chicken Fajitas with wraps.

Conclusion: Elevate Your Performance Through Strategic Nutrition

Optimize your training and competition experience by mastering the art of strategic nutrition. Tailor your fueling strategy, embrace the recovery process, and fuel your body with precision. For more insights, visit SportNutarian and unlock your potential for peak performance.

Share this post


I have been struggling with weightloss, diet and a good life style for over three years which has made me frustrated. I spoke to Arian and he has understood my challenges and tailored a plan according to my needs. I am currently on a detox plan and working towards my goal through Arians professional advice. I am eager to see results and will update on this platform.

Overall, I highly recommend Arian and he is the person who can change lives. Thankyou for all your support.
Response from the owner:Thank you for your time and thoughtful review. With your wellpower I am certain your will achieve your health & wellness goals.
Arian was very informative. He helped me with nutrition advise which was tailored to my need.
He was very friendly and approachable.
Response from the owner:It was my pleasure. I look forward to hearing more from your marathon :)
Having a consultation with Sportnutarian has helped me to lose weight and change my lifestyle. He did not put me on fade diets, but taught me how to change my habits and make healthier choices.

Highly recommend Sportnutarian
Response from the owner:I am glad I was part of your weight-loss journey. Thank you for your recommendation, much appreciated.
Highly experienced professional who provided me with a complete breakdown with my health and nutrition.

From the booking process till my appointment was extremely smooth.

Arian was able to advice me on my nutrition and the importance of health and development in regards to muscle support and boosting my immunity.

He was able to provide an informed and thorough report on my specific nutrition based on my maternal health, pregnancy and a stronger immune system.

Great to be able to find someone who genuinely cares and provides a high level of skill and support.

Looking forward to my next session!
Response from the owner:Thank you so much for your time, you did the hard work by actually complying to the recommendation and advice. Well done!
Excellent quality of service, very satisfied!
Response from the owner:Much appreciated.
Very experienced gentleman who was able to consult me in my weightloss program. Through booking his website I was able to swiftly make an appointment that suited my timing and we discussed my lifestyle and how to cater to my needs.
Response from the owner:Your physical transformation is amazing! Many congratulations!
Clear concise gives great advice and truly cares about what he can do to help you would recommend to anyone
Response from the owner:Thank you! I am glad to see you have moved to a new exciting level of your football career. I am glad to be a part of your journey.
Open chat
SportNutArian
How can we help?