NUTRITION & EXERCISE – POST-COMPETITION

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Total cards: 2•Content version: v4•Public deck•Updated: 8/1/2026

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Front (Question)

First 30min after the event what should we be doing

Back (Answer)

• Should be consuming High GI foods, as muscles are at most responsive to be topping up. • 1g/kg of body mass of high GI CHO within 30 minutes of event

Front (Question)

Next 24hrs after the event What should we be consuming

Back (Answer)

• low/medium GI foods for the next 24 hours • At least 7-10g/kg body mass of low to moderate GI CHO over the next 24 hours • consume fluid = 1,5* weight loss