How to prepare your body properly for
performance
The most important thing to
get into your body prior to and after
performance is carbohydrates. The
storage form of
carbohydrates is glycogen.
While exercising at 70%
of your VO2 max, 80% of
glycogen storage is
depleted. Therefore, you need to
store glycogen days before
performance! The main ways to store
glycogen are through sports drinks
and nutrition.
STORE
GLYCOGEN
It is important to drink sports
drinks because they have
carbohydrates which store glycogen.
This will help increase
performance level. In
a 20 oz Gatorade you
get 14g of total
carbohydrates. By
having one sports drink before or
during performance will make your
muscles contract properly for a longer
period of time. Another reason it is
important to have sports drinks for
performance is because it holds the
electrolytes sodium and potassium.
These electrolytes are important for
performance because they establish
resting membrane potential so
muscles can contract and nerve cells
can send impulses properly. In a
typical sports drink such as Gatorade
you get 100mg of sodium and 30mg of
potassium. Having a Gatorade before
performance will help your muscles to
contract properly.
Carbohydrates are extremely
important for performance. You can
get carbohydrates through sports
drinks and nutrition. Carbohydrates
are stored as glycogen in the liver and
the muscles. Glycogen in the liver
helps keep blood
sugars up and
glycogen in the
muscle helps that
specific muscle
contract. Glycogen
storage prevents fatigue and
decreases cortisol. Glycogen is the
1
most important fuel to get before
exercise. It is used aerobically,
(produces ATP with oxygen) which is
used for continuous activities, such
as; jogging, cross
country, soccer,
lacrosse, and field
hockey. Glycogen is the
only fuel used
anaerobically,
(produces ATP without oxygen) which
targets short
duration, high
intensity activities
such as; weight
lifting and sprinting.
There are 3 phases for body to
get proper nutrition for
performance!
loss during performance
you need 2-3 cups of
water. You will be 3-4%
dehydrated once thirst is
stimulated; therefore if you are
thirsty you are already dehydrated.
 Don’t wait till you’re thirsty to
drink.

HYDRATE!
Next is the recovery phase. This is
an anabolic phase which is the building
up if organs and tissues. You have a 45
minute window after exercise to
repair muscles and replenish glycogen.
During this window of time your
muscles are up-regulated which means
The first phase is the energy
they are sensitive to insulin. After
 muscle cells become
producing phase that occurs during
two hours
exercise. This is a catabolic phase
insulin resistant which slows down
which is the breakdown of organs and
glycogen recovery and muscle
tissues. Important factors are to
synthesis.
maintain blood sugars. To do this you
need to consume carbohydrates to
store glycogen. Also be sure to get
carbohydrates to the muscle. At this
Growth Phase
time fats are proteins are not a
concern. Stay
The last phase is the growth
hydrated! Keep
phase. This phase extends from the
drinking water. For
end of recovery to the beginning of
every pound of weight
the next work out. Carbohydrate and
2
protein consumption are essential
during this time. By maximizing
glycogen stores before workout and
consuming carbohydrates during
workout minimizes cortisol release
during and after workout which
decreases muscle breakdown.
sure your carbohydrate to protein
intake should be a 4:1 ratio. An
example: A 160 lb person needs 160
grams of carbohydrate and 40 grams
of protein 4 hours before event. Once
it is 1 hour prior to the event you
need .25/lb of carbs. Example: 160 lb
person needs 40 grams of carbs 1
hour before performance. √
Pre-Competition
Meal
Four hours prior to an event you
need 1 gram (per pound
of your body weight) of
carbohydrates; it could
be solid or liquid. Make
To wrap it up you need to start
preparing your body for performance
days before, not the day of.
Remember that carbohydrates are
the most important fuel to get into
your body to help increase
performance level. Always stay
hydrated and get proper
carbohydrate intake!

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Name*
URL*
Content*
Audience*
Rowan University
http://users.rowan.ed
u/~biren/
Nutrition for
athletes
Physically
active person
Tennis Md
http://tennismd.com
http://www.ncaa.org
Healthy Living
www.health-living.org
Tennis
players
NCAA
Athletes
Physically
active person
Athletes
****
National Collegiate
Athletic Association
Active
Hydration for
performance
Nutrition and
performance
Hydration for
exercise
Athlete’s nutrition
The role of
carbohydrates in
physical performance
www.fao.org
Carbohydrate
importance for
athletes
Athletes
****
www.active.com
Rating
*
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By: Michelle Lubrano
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