Eating before, during and after exercise

The pre-exercise meal, carbohydrate and water during long efforts, and restoring stores afterwards.

The outline, topic by topic

Each topic is weighted the way the exam weighs it.

Pre-exercise meal: what is it?
Show the answer
A meal rich in carbohydrate, low in fat and fibre, 3 to 4 hours before.
It tops up liver glycogen, drawn down overnight; a light snack can follow up to 1 h before.
Nutrition around a marathon: which step comes after "Carbohydrate loading in the days before"?
- A carbohydrate-rich meal 3 to 4 h before
- Carbohydrate and water regularly during the race
- Carbohydrate and protein just after finishing
- A full meal in the following hours
Show the answer
A carbohydrate-rich meal 3 to 4 h before
Fill, maintain, then rebuild.
Carbohydrate during exercise: what is it?
Show the answer
Beyond about an hour, 30 to 60 g of carbohydrate per hour, up to 90 g with glucose and fructose.
They delay glycogen depletion.
A runner drinks lots of plain water during an ultra and becomes confused and nauseous. What should be feared?
- Hyponatraemia
- Hypernatraemia
- Hyperkalaemia
- A protein shortage
Show the answer
Hyponatraemia
Too much plain water dilutes blood sodium: its level falls.
Hydration during exercise: what is it?
Show the answer
Drinking regularly to keep losses under 2% of body weight, without drinking more than you sweat.
Overdrinking risks hyponatraemia.