Nutrition and hydration for exercise – Level 2 Sport, Activity and Fitness BTEC Revision

Nutrition and hydration are crucial for optimal performance in physical activity as they provide the necessary energy and hydration that the body needs.
It’s essential to have a balanced diet that provides the right proportions of carbohydrates, proteins, and fats, which are the three primary sources of energy.
Carbohydrates are the primary source of energy for muscle contractions and should form a significant portion of a balanced diet, especially for people who are physically active.
Protein is needed for the growth and repair of muscles. It’s especially important for those engaging in strength and resistance training.
While fats often have a negative reputation, they’re necessary for the production of energy, especially for prolonged, lower intensity activities.

The purpose of pre-exercise nutrition is to fuel the body with the necessary energy to optimise workout performance. This should ideally be a balanced meal eaten 2-3 hours before exercise.
Foods high in carbohydrates but low in fat and fibre are recommended before workouts. This is because they are easier to digest and less likely to cause gastrointestinal distress during exercise.
Protein consumed before a workout can also help increase muscle protein synthesis.

For workouts that last less than an hour, water is usually sufficient. However, during prolonged exercise, a drink containing carbohydrates and electrolytes can help maintain performance.
Carbohydrates can help to sustain energy levels, while electrolytes (e.g. sodium, potassium) help to replace what is lost through sweating.

Post-exercise nutrition is crucial for recovery. It primarily aims to replenish the body’s energy stores and repair any damage caused during the workout.
Consuming protein after exercise aids in muscle protein synthesis. Carbohydrates help to replenish glycogen stores.
Within the first 30 minutes post-exercise (considered the ‘golden window’), aim to have a snack or meal with both protein and carbohydrates.

Hydration before, during, and after exercise is important as water is vital for many body functions, including temperature control and muscle contraction.
Being dehydrated can have a detrimental effect on performance and recovery.
The exact quantity of water needed depends on the length and intensity of exercise, sweating rates, temperature, and individual needs.
As a general guide, begin exercise well hydrated and drink little and often throughout exercise to replace water lost through sweat.