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Nutritional Considerations for Intense Training and Sports Competition

Nutritional Considerations for Intense Training and Sports Competition. Chapter 8. Effect of Diet on Muscle Glycogen and Time to Exhaustion (1967). Fig 23.1. Preparation for Competition. “Competition eating” Eating strategies Before, during and after competition “preparation”

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Nutritional Considerations for Intense Training and Sports Competition

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  1. Nutritional Considerations for Intense Training and Sports Competition Chapter 8

  2. Effect of Diet on Muscle Glycogen and Time to Exhaustion (1967) Fig 23.1

  3. Preparation for Competition • “Competition eating” • Eating strategies • Before, during and after competition • “preparation” • Weeks, months prior

  4. Preparation for Competition • Factors to consider • Duration and intensity of exercise involved • Environmental conditions • Temperature, humidity • Training status • *Previously successful strategies*

  5. Preparation for Competition • Factors associated with fatigue • Deletion of glycogen stores • Hypoglycemia (low blood sugar) • Dehydration • Hyponatremia (low total body sodium) • GI discomfort

  6. Pre-Competition Meal - Protein • CHO: To “top off” liver and muscle glycogen • CHO: digested and absorbed faster • Protein – thermogenesis raises body heat • Protein – breakdown requires water • Fat: Slows digestion • Thus, the ideal pre-event meal should be high in carbohydrates and low in fats and proteins

  7. Supercompensation of Glycogen Stores or Carbohydrate loading Classical method • Prolonged strenuous exercise to deplete glycogen stores • A low CHO diet for three days while continuing to train • 90% CHO diet for three days with light or no activity

  8. Supercompensation of Glycogen Stores Modified plan • Tapering workouts over several days from 90 to 40 minutes while eating 50% CHO diet • Two days of 20 minute workouts while eating 70% CHO diet • Day of rest eating 70% CHO diet before event

  9. Classical and Modified Methods of Glycogen Super-compensation Fig 23.2

  10. Pre-Event Fueling • CHO loading • Hawley et al. 1997 • > 90 min duration • Extend duration ~ 20% • Improve performance 2-3% • 45-90 min duration • Little benefit

  11. Pre-Event Fueling • Non-endurance events • Glycogen stores normalize by 24 h rest • Adequate CHO intake (7-10 g/kg BM/day) • For events 60-90 min • CHO loading doesn’t improve performance

  12. Pre-Event Meal • Readily digestible foods • Should contribute to energy and fluid requirements • Meals high in carbohydrates and relatively low in lipids and proteins • Three to four hours to digest and absorb the pre-competition meal

  13. Ideal Precompetition Meal • Contains 150 to 300 grams of carbohydrates • Is consumed 2to 4 hours before the event • Contains little fat • Contains little fiber

  14. Liquid Meals • High carbohydrate content • Supply fluids • Digest rapidly • Can be used for day-long events • Typically well tolerated in body weight supported activities (e.g. cycling)

  15. Carbohydrates before Exercise • CHO should be eaten >1 hr prior to activity or just prior • Eating CHO in the last hour before competition • Insulin response • Rebound hypoglycemia • Fructose absorbs more slowly than glucose or sucrose. • Can produce significant GI distress • Avoid it

  16. Carbohydrates before Exercise • Preventing hypoglycemia • Pre-event CHO • Consume 60g/hr during the event • 1 liter of fluid • 250 ml of 5-8% sugar solution every 15 min for a 70kg man

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