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C3 Nutritional Strategies Categorise
Target Level
Pass
Running Total
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Energy gels and bars
Protein drinks
Carbohydrate loading
Immediately following exercise to maximise muscle protein synthesis
In the days leading up to an event
Often has to include artificial flavourings to make it palatable
Could result in rebound hypoglycaemia
Casein before bedtime
Immediately following exercise to replenish glycogen levels
Maximises glycogen stores before an event
Immediately before exercise for a quick-release
Has the potential to maximise gains in muscle mass
Excess can easily be consumed and stored as fat
During long-duration activities
An inappropriate quantity can cause gastrointestinal distress