FEATURE: SPORTS TRAINERS GUIDE •maintaining blood glucose (sugar) at normal levels during moderate to high-intensity exercise and providing extra fuel for muscles, thereby delaying fatigue. Water is good for replacing fluid losses If the sport or training after sport. However, sports drinks have a number of advantages, including a taste lasts no longer than an that encourages better fluid intake and the addition of carbohydrates for hour, an athlete should glycogen fuel replacement. Glycogen perform well without replacement is beneficial if the event lasts an hour or more. Some sports drinks also having to replace fuels have protein to assist in recovery. until they have finished. To take advantage of the body’s desire to replace glycogen stores after exercise, dietitians recommend that a post-event As a guide, a recovery meal snack be eaten within 2 hours after or snack should: exercise, although the first 30 minutes • be high in carbohydrate may be the most crucial. The body • be moderate in protein replaces glycogen at the quickest rate • include plenty of fluids. when carbohydrate foods and drinks are eaten soon after exercise. This becomes For most events, the emphasis very important when an athlete trains or is on replacing carbohydrates and competes two or more times a day and fluids. Athletes who find it difficult to they need to replace glycogen quickly. eat solid food after exercise should try A larger meal can be consumed later, liquid sources of nutrition. Liquid meals, when an athlete has cooled down and such as commercial high-carbohydrate feels more comfortable. Muscle glycogen drink supplements and homemade fruit can generally be replaced at 5% per hour, smoothies, fruit juice and sports drinks, so it takes about 20 hours to replace help an athlete to refuel and replace fluids an empty glycogen fuel tank. even when they are not hungry. VOLUME 36 • ISSUE 2 2018 49 radizelud/segamiytteg