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. Strength sports are known for short but intensive efforts. Examples are fitness, wrestling, gymnastics and sprinting.
 

Nutrional advices strength sports

Sufficient proteins: Just as with endurance sports your food should have sufficient proteins. About 2 to 3 grams of proteins per kilo bodyweight. After exercising its recommend to eat cheese, milk or quark to recover quicker. Supplements are generally not needed.
A lot of carbohydrates: Consume food that is rich with carbohydrates such as bread, potatoes, pasta, rice and legumes. After exercising it’s also important to consume a meal rich with carbohydrates and/or to drink a hypertone sport drink to recover.
No food with fats: Food with a lot of fats in it can cause stomach problems during exercising.
Variation in food: Variation in food provides enough minerals and vitamins. Food rich with fibers is recommended. For examble potatoes, rice, pasta, bread grains and a lot of fruits and vegetables.
Timing: Consume a big meal 2-3 hours before exercising. This will prevent problems with your stomach. A light snack is fine up until one hour before exercising.
 
After the strength sport it’s best to consume a recovery meal ( with a lot of proteins) within 30 minutes. After that time food rich with carbohydrates are a good way to recover.
 

Hydration advice strength sports

Drink 150-250 ml every 15 minutes before exercising. Water and isotone sport drinks are the best option, also during exercising.
 
After exercising it’s best to drink a hypertone sports drink (AA Drink, Extran and fruit juices)to complement the lost sugars and carbohydrates in your body. Energy drinks (Red Bull, Bullit etc.) are not suited for exercising.