Nutrition
During exercise	15–30 g Carbohydrate per 30 min (ie, 0.5–1 g per minute of exercise)
After exercise	Short, high intensity	Prolonged moderate to high intensity
If short duration (<30 min) low intensity may not need replenishment	Take 0.5–1.0 g/kg bw carbohydrate Take 20 g or 0.25 g/kg bw protein	Take 0.5–1.5 g/kg bw carbohydrate and 0.5 g/kg bw protein