Fuelling performance: nutrition, hydration and recovery
You cannot out-train poor fuelling. What you eat and drink decides whether the last ten minutes of a match feel the same as the first ten.
Part of your national curriculum
- Health and fitness: Take part in competitive sports and activities outside school through community links or sports clubs, and lead healthy, active lives
Lesson overview
What you'll learn in this lesson
Take part in competitive sports and activities outside school through community links or sports clubs, and lead healthy, active lives
Key learning points
- • The three energy nutrients
- • Timing matters as much as content
- • Hydration and the sweat problem
- • Rest, sleep and lifelong activity
This lesson at a glance
- 22 minutes
- 20 parts to scroll through
- 4 quick checks
- Marked quiz at the end
- Gentle pace: short sittings with pauses
Words to know
Scroll down — the lesson carries on below
Watch & discover
Part 1 of 20
Visual introductionPicture this
Fuelling performance: nutrition, hydration and recovery
You cannot out-train poor fuelling. What you eat and drink decides whether the last ten minutes of a match feel the same as the first ten.
In a nutshell
Take part in competitive sports and activities outside school through community links or sports clubs, and lead healthy, active lives
Learning cycle
Part 2 of 20
Learning cycle 1 of 2
Part 1 · The three energy nutrients
A short piece of teaching, then a check to make sure it has landed.
Explore the idea
Part 3 of 20
Learn
The three energy nutrients
Carbohydrate is the body's fastest fuel, stored as glycogen in muscle and liver and the main source in moderate to high intensity work. Fat provides slow, plentiful energy for long, low-intensity activity. Protein is mainly for growth and repair — vital after training — and only used for energy when other stores run low. Alongside these, vitamins, minerals (iron for oxygen transport, calcium for bone), fibre and water complete a balanced diet.
Reset break
Part 4 of 20
Pause
That's sitting 1 of 5 done
Stretch, get a drink, look out of the window. There is no timer and nothing is counting down — your place is saved, so you can come back in five minutes or tomorrow.
Explore the idea
Part 5 of 20
Learn
Timing matters as much as content
A carbohydrate-based meal 2-3 hours before competition tops up glycogen without leaving food in the stomach. Endurance athletes may carbohydrate-load in the days before a long event. Afterwards, a mix of carbohydrate and protein within about an hour supports glycogen replacement and muscle repair. Heavy, fatty or very high-fibre meals just before exercise slow digestion and cause discomfort.
Quick check
Part 6 of 20
Quick check
Part 7 of 20
Reset break
Part 8 of 20
Pause
That's sitting 2 of 5 done
Stretch, get a drink, look out of the window. There is no timer and nothing is counting down — your place is saved, so you can come back in five minutes or tomorrow.
Learning cycle
Part 9 of 20
Learning cycle 2 of 2
Part 2 · Hydration and the sweat problem
A short piece of teaching, then a check to make sure it has landed.
Explore the idea
Part 10 of 20
Learn
Hydration and the sweat problem
Sweating cools the body but costs water and electrolytes. Losing even 2% of body mass in fluid measurably reduces endurance, concentration and reaction time; further loss brings headaches, cramp and heat exhaustion. Drink before, during and after activity. For sessions under an hour, water is enough; beyond that, a sports drink replaces both carbohydrate and electrolytes.
Explore the idea
Part 11 of 20
Learn
Rest, sleep and lifelong activity
Adaptation happens during recovery, not during the session, so rest days and 8-10 hours of sleep are part of training rather than a break from it. Beyond school, community clubs, park runs, swimming, cycling and walking keep activity going — the UK guideline for young people is an average of 60 minutes of moderate to vigorous activity a day across the week, with muscle- and bone-strengthening activity three days a week.
Reset break
Part 12 of 20
Pause
That's sitting 3 of 5 done
Stretch, get a drink, look out of the window. There is no timer and nothing is counting down — your place is saved, so you can come back in five minutes or tomorrow.
Quick check
Part 13 of 20
Quick check
Part 14 of 20
Quick check
How much moderate to vigorous activity a day is recommended for young people?
Challenge round
Part 15 of 20
Game · Sort it
Which of these are true?
Drag each card into the right column. Tap a card first if dragging is fiddly.
True
Not true
Reset break
Part 16 of 20
Pause
That's sitting 4 of 5 done
Stretch, get a drink, look out of the window. There is no timer and nothing is counting down — your place is saved, so you can come back in five minutes or tomorrow.
Challenge round
Part 17 of 20
Game · Fill the gaps
Finish the sentences
Choose the word that belongs in each gap.
For sessions under an hour, water is enough; beyond that, a ____ drink replaces both carbohydrate and electrolytes.
Challenge round
Part 18 of 20
Game · Recall cards
A footballer trains only by cycling. Which principle is being broken?
Card 1 of 4
Mastery quiz
Part 19 of 20
Marked quiz
End of lesson quiz: Fuelling performance: nutrition, hydration and recovery
4 questions, marked with the reasoning shown. No timer.
1. A footballer trains only by cycling. Which principle is being broken?
2. What does the second T in FITT stand for?
3. Estimate the 60% aerobic threshold for a 13-year-old using the standard formula.
4. Which method best develops explosive power for a high jumper?
Lesson round-up
Part 20 of 20
Lesson round-up
Ready when you are
Quiz score
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Games
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Points this lesson
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Best run
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Luna: 0 out of 4 on the practice checks. Only if you feel up to it — one more?
Ask LunaPart 1 of 20 · Watch & discover
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Take part in competitive sports and activities outside school through community links or sports clubs, and lead healthy, active lives