Page 39 - Retail Pharmacy Assistants - October 2020

SPORTS NUTRITION 37 Ms Johnson suggests the following to fuel and recover from exercise or training, or a sporting event: Before: “Eat some carbohydrates that you’re comfortable with \\\[and have had previously before training\\\]. For example, toast and nut butter with or without jam or honey; a banana and a milky coffee, yoghurt, porridge or oats; or an easily digestible muesli bar. Sip on water but don’t overdo it – hydrate lots the day before, instead.” During: “For most events under 10km, you only need a few sips of water (for most people). \\\[For\\\] anything over 80-90 minutes, it’s helpful to take on some carbohydrates to maintain energy and focus, such as some energy bites, gels, dried fruit, sport drink or sports bars. Plus, water – from aid stations, or take your own in a water belt or hydration vest.” After: “Focus on enjoying a quality meal with protein and carbohydrates, and some fluids. \\\[For example,\\\] eggs on toast, a wrap or sandwich, pasta or rice dish with lean protein and not too much sauce.” RETAIL PHARMACY ASSISTANTS • OCT 2020