5 top nutrition facts you should know for sport:

Author: @MaxWilko 
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1. The difference between nutrient dense and nutrients poor carbohydrate. 
Nutrient dense: foods and fluids that are rich sources of other nutrients, including proteins, vitamins, minerals, fibre and antioxidants, in addition to carbohydrates. cereal, whole grains, fruit, vegetables, beans, low fat dairy. 
Nutrients poor: foods and fluids that contain carbohydrate but minimal or no other nutrients. white bread, sports drinks, sugars. 

2. Difference between hi-glycemic index and low-glycemic index. 
Hi-glycemic- simple sugars that are easily broken down to glucose. 
Low-glycemic- complex carbohydrates which take longer for the body to break down into glucose. 

3. Rough guide to carbohydrate consumption based on training intensities: 
Light intensity. Men: 3-5g per kg of body weight. Women: 2-4g 
Moderate intensity. Men: 5-7g. Women: 3-5g 
High. Men: 6-10g. Women: 5-7g 
Very high. Men: 8-12g. Women 8g.

4. Taking on 400 kcal's per hour will be more than enough for activities lasting 2-6 hours. 

5. On a high carbohydrate diet the amount of glycogen stored in the muscles can be almost double that of a moderate carbohydrate diet.