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Nutritional requirements vary depending on the type, intensity and duration of physical activity. For Edexcel GCSE PE, you must understand how athletes adjust their diet before, during and after exercise, what carbohydrate loading is, and how specific sports require different nutritional strategies.
Pre-event nutrition is what an athlete eats in the hours before competition or training. The goal is to ensure glycogen stores are full, hydration is optimal, and the stomach is not uncomfortably full.
| Timing | Recommendation | Reason |
|---|---|---|
| 3–4 hours before | Eat a full meal rich in complex carbohydrates with moderate protein and low fat | Allows time for digestion; tops up glycogen stores |
| 1–2 hours before | Eat a light snack — e.g. a banana, toast with honey, energy bar | Provides a final energy boost without causing discomfort |
| 30 minutes before | Drink water (200–400 ml); avoid large meals | Ensures hydration; food would cause stomach cramps |
Ideal pre-event meal: Pasta with a tomato-based sauce, rice with chicken, porridge with fruit.
Foods to avoid before exercise:
Nutritional needs during exercise depend on the duration and intensity of the activity:
| Duration | Nutritional Need | Practical Example |
|---|---|---|
| Under 30 minutes | Water only | Sprint events, short gym sessions |
| 30–60 minutes | Water; possibly isotonic sports drink | Football half, tennis set |
| 60–90 minutes | Isotonic drink for fluid + electrolytes + carbohydrates | Full football match, long gym session |
| Over 90 minutes | Isotonic drink + easily digestible carbohydrates (gels, bars, bananas) | Marathon, cycling road race, Ironman triathlon |
graph LR
A["< 30 min"] -->|"Water"| B["Short Events"]
C["30-60 min"] -->|"Water / Isotonic"| D["Moderate Events"]
E["60-90 min"] -->|"Isotonic Drink"| F["Full Match"]
G["> 90 min"] -->|"Isotonic + Carbs"| H["Endurance Events"]
style A fill:#c8e6c9,stroke:#2e7d32
style C fill:#fff9c4,stroke:#f9a825
style E fill:#ffe0b2,stroke:#e65100
style G fill:#ffcdd2,stroke:#c62828
Exam Tip: When discussing nutrition during exercise, always relate it to the duration and type of activity. A sprinter does not need to eat during a 10-second race, but a marathon runner needs regular fuel throughout.
Post-event nutrition is what an athlete eats after exercise. The goal is to recover — replenish glycogen stores, repair muscle damage, and rehydrate.
| Timing | Recommendation | Reason |
|---|---|---|
| Within 30 minutes | Consume a snack with carbohydrates and protein (e.g. chocolate milk, protein shake with banana) | The "recovery window" — the body absorbs nutrients most efficiently immediately after exercise |
| Within 2 hours | Eat a full meal with complex carbohydrates, lean protein and vegetables | Replenishes glycogen stores and provides amino acids for muscle repair |
| Ongoing | Continue to drink water or electrolyte drinks | Replaces fluids lost through sweating |
The 3 Rs of Recovery:
Carbohydrate loading (or "carb loading") is a strategy used by endurance athletes to maximise glycogen stores before a long event.
| Phase | Timing | Action |
|---|---|---|
| Depletion phase | 5–7 days before event | Train hard while eating a normal or low-carbohydrate diet to deplete glycogen stores |
| Loading phase | 2–3 days before event | Reduce training intensity; eat a very high-carbohydrate diet (70–80% of calories from carbs) |
| Event day | Pre-event meal | Eat familiar, high-carbohydrate meal 3–4 hours before |
| Benefit | Limitation |
|---|---|
| Maximises glycogen stores | Only useful for events lasting 90+ minutes |
| Delays fatigue during endurance events | Can cause water retention and bloating |
| Improves performance in the final stages | Does not help in short-duration, high-intensity events |
| Well-researched and widely used | Requires careful planning and timing |
Who uses carb loading: Marathon runners, long-distance cyclists, triathletes, cross-country skiers.
Who does NOT need carb loading: Sprinters, weightlifters, gymnasts, team sport players in short matches.
| Sport | Key Nutritional Requirements | Reason |
|---|---|---|
| Marathon runner | High carbohydrate intake; carb loading; hydration strategy; energy gels during race | 2+ hours of continuous aerobic exercise; glycogen is the primary fuel |
| 100m sprinter | Moderate carbohydrates; high protein for muscle maintenance | Short-duration, high-intensity; relies on ATP-PC system; needs muscle power |
| Rugby player | High protein for muscle repair; moderate-high carbohydrates for energy; good hydration | High-intensity, contact sport; significant muscle damage from tackles |
| Gymnast | Moderate carbohydrates; moderate protein; careful energy balance | Needs strength-to-weight ratio; excess weight impairs performance |
| Swimmer | High carbohydrates; moderate protein; good hydration (even in water) | Aerobic and anaerobic demands; high energy expenditure |
| Jockey | Low overall calorie intake; careful weight management | Must maintain very low body weight for race weight limits |
Exam Tip: If asked to plan nutrition for a specific athlete, use the structure: pre-event (3–4 hours before), during-event (based on duration), post-event (recovery window). For each phase, state what to eat, why, and how it benefits performance.
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