Macronutrient Timing in Exercise

It is important that enabling energy and nutrient requirements for athletes. Macro- and micronutrient needs depend on different physical activity levels. In athletes, the diet should organize for the purpose of management of body weight, maintaining and improving performance, saving and enhancing body glycogen storages, prevent muscle protein loss. Regarding these, for the athlete to perform best during exercise, to set the appropriate level of carbohydrate deposits of athlete before exercise, maintaining endurance and preventing performance loss during exercise, enabling efficient recovery and preventing muscle tissue loss; nutrition program should be organize. It is intended how to fix the most appropriate nutrition program for the exercise program. A well-nourished athlete has a better performance and upper level of efficiency of training. Illnesses and injuries are low and the growing of athletic children is at expected levels. The athlete should begin to consume a balanced diet before at least 6 hours ago. Until 1 hour ago to exercise, 1 g/kg/h carbohydrate could consume. The endurance exercise lasting longer than 1 hour, fluids containing 6-8% carbohydrates should be consumed to provide 30-60 g/h carbohydrates, and should think about different type of carbohydrate. After exercise, glycogen stores must be replenished and positive protein balance provided. Within first two hours, 0,8-1 g/kg/h carbohydrate and 0,25-0,4 g/kg/h protein should consume, and repeat this for the next two hours. Proper nutrition program will have both performance and health of athlete get better and a better discipline in life