Key Sports Facts
  • Carbohydrate is a key fuel source for the body before, during and after exercise especially when participating in prolonged or high-intensity activity. The body stores carbohydrate as glycogen in the muscles and liver, however its storage capacity is limited therefore making planning essential.1
  • Research suggests that the average person does not consume enough fluids to stay hydrated. In particular, people who exercise regularly often don’t properly hydrate themselves before they workout which increases their exposure to risks associated with dehydration.2
  • When you’re feeling thirsty, this normally triggers you to drink water to hydrate your body. However by this time your body has already begun to dehydrate.2
  • A number of factors suggest the cause of dehydration. Among the most common signs include muscle cramps, muscle fatigue, weakened performance, headaches, loss of coordination and dizziness. A much more serious sign is when a person stops perspiring, which may be an indication of a heat injury.2
  • Research suggests that many sports enthusiasts fail to drink sufficient volumes of fluid to restore optimal hydration levels. If during a workout session you deny your body of sufficient hydration, a deficit will occur and has the potential to negatively impact performance during subsequent training sessions.3
  • The current National Physical Activity Guidelines recommend that Australian adults should complete 30 minutes of moderate intensity physical activity on most or all days of the week if possible.4
  • Refuelling your body after exercise is the key to recovery from physical activity. Since muscle glycogen storage occurs at a slow rate, it takes around 24 hours for your muscles to restore depleted fuel stocks back to their starting levels.4
  • Branched-chain amino acids, or BCAAs for short, are a group of three essential amino acids Leucine, Isoleucine, and Valine. They are essential, meaning we must get them in our diet because our bodies do not produce them.5
  • Recent research has shown that early intake of amino acids after exercise (within the first hour) from good quality protein sources helps to promote the rebuilding of muscle.4
  • Both resistance and endurance sports enthusiasts benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further assist in helping to reduce the degree of muscle protein breakdown.3
  • Many people do not meet the RDA for magnesium which may assist in muscle recovery post workout. Did you know that a total of 320mg per day is recommended for women and 420mg for men?6
1. AIS 2009, ‘Carbohydrates – The Facts’, viewed 16th March 2016,
2. Peterson JA, 2010, ‘Take Ten: need-To-Know Don’t About Hydration’, ACSM’S Health & Fitness Journal, October 2010 - Volume 14 - Issue 5 - p50
3. AIS 2009, ‘Recovery Nutrition’, viewed 16th March 2016,
4. Nutrition Australia 2016, ‘Sports Nutrition’, viewed 16th March 2016,
5. Muth ND, 2015 ‘Sports Nutrition For Health Professionals’, F.A Davis Company, Page 23 – 26
6. Clark N 2014, ‘Sports Nutrition Guidebook’, Human Kinetics, fifth edition, Page 202