Table 6.
Examples of dietary plans through sports foods exchange list.
| Case Description | ||
| Event: football match. Duration: Two halves of 45 min long each. Between the two halves, there is a break interval of 15 min approximately. |
Event: 63 km mountain bike race. Duration: 3 h. Mountain bike rider of 78 kg body weight. |
Event: post-exercise recovery. Athlete of 60 kg body weight |
| Dietary-Nutritional Recommendations * | ||
| CHO: 30 g/h Liquid: 500 mL/h |
CHO: 30–60 g/h Liquid: 500 mL/h |
CHO: 0.8 g/kg body weight (48 g) Protein: 0.2–0.4 g/kg body weight (12–24 g) |
| Dietary Plan Based on Sports Exchange List | ||
| 1 I sports drinks or 1 I sports gels + 500 mL water during break Interval | First hour: 2 I sports gels + 500 mL water in bike bottle. Second hour: 2 I sports gels + 500 mL water in bike bottle. Third hour: 2 I sports drinks. |
1 I protein bar—subgroup 2 + 1 I sports bar—subgroup 2 + 500 mL water |