Nutrition and Hydration

Proper nutrition and hydration are important in order to perform well and have a good exercise. Your body needs fuel to perform.
Eating before exercising is only effective when the food can be digested. It’s recommended to consume the last (big) meal 2 to 3 hours before exercising. A light snack is fine up until one hour before exercising.
In general there are three types of sports: endurance sports, strength sport and ball sports. The correct nutrition and hydration depends on the type of sport you do.

Endurance Sports

Examples of endurance sports are cycling, running, swimming and speed skating. For endurance sports the body mainly requires sufficient carbonhydrates and proteins.

Nutritional and Hydration advice Endurance Sports

Strength Sports

Examples of strength sports are fitness, wrestling, gymnastics and sprinting. The advice for endurance sports largely applies for strength sports. However, more proteins are recommended for the build-up of muscle tissue.

Nutrition and Hydration advice Strength Sports

Ball Sports

Ball sports are a combination between endurance and strength. Examples are football, hockey, tennis and volleyball.

Nutrition and Hydration advice Ball Sports