Nutrition and exercise for

performance
David Orr
The University of Notre Dame Australia

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Pre
Game/Traini
ng

Pre game meals

Consume 2-4 hours prior nerves
can delay digestion
Requirements of pre game meals
Sufficient Carbohydrates
Low fat
Low fiber
Low-mod protein
Familiar food/drink

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Pre Game intake guidlines

1-2g Carbs per kg body weight
E.g. 80kg = 80-160g Carbs
GI level not so important pre game due to
short exercise period
Carbs during exercise only relevant for
exercise of > 90 mins
Pre game intake sufficient for 70- min game
Excessive or reduced rates of protein has no
proven benefit for performance pre game

Hydration
1% drop in body weight due to fluid loss has 5%
drop in performance
Intake daily requirement ~ 3.7L (Sedentary)
Prior to hockey;
15 to 30 min prior 300-500ml
150 to 250ml every 15 mins during

Sodium important ~ 1000mg with max 1500mg a

day
or consecutive days for heavy loadings

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Hydration absorption
Water is absorbed fastest
Carbonated drinks not ideal pre
game delays digestion and
absorption of nutrients
Powerade etc. Ideal for electrolyte/
sodium and rehydration during and
following match/training
Sustagen / Milo good for recovery/pre
game

Post
Game/Traini
ng

Post game - Aims

1.) Refuel Muscle and liver energy
stores
2.) Repair Muscle and cell damage
3.) Rehydrate Replace lost fluid and
electrolytes

Post game - REFUEL

Within 20 min post game Most
sensitive to Carb uptake and muscle
regeneration processes
1.2g Carbs/kg/hr. For example 80kg
96 grams
Or
0.2-0.4g Protein with 0.8g
Carbs/kg/hr
High GI refuels and replenishes the
quickest

Glycogen synthesised from carbs is energy used to produce

movement
It is most sensitive to uptake and replenishment with 30 mins of
finishing exercising

Post game - REPAIR

Carbs help prevent protein
breakdown - allows better muscle
repair
Carbs and Protein = Good

20g servings 5-6 times per day

Uptake is most effective <20 min
post exercise

Post game - REHYDRATE

Replace fluid and electrolytes lost
through sweat and exercise
Aim to replace 125-150% weight lost
Eg lost 2 kg replace with 2.5 3L

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Things to
avoid

Things to avoid
High fat intake Slows digestion,
resynthesis and absorption of
nutrients
Carb loading (Excess carb consuption
day before)
Not necessary for <90min events and
causes excess water retention. This makes
us
heavier and slower

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