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Nutritional Considerations for Intense Training and Sports Competition

Nutritional Considerations for Intense Training and Sports Competition. Chapter 8 Part 2. Carbohydrates During Exercise. Competition less than 30 min 5,000 meter ( ~ 12 min) 10,000 meter ( ~ 26 min ) Not necessary. Carbohydrates During Exercise. Prevention of hypoglycemia

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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 Part 2

  2. Carbohydrates During Exercise • Competition less than 30 min • 5,000 meter (~ 12 min) • 10,000 meter (~ 26 min) • Not necessary

  3. Carbohydrates During Exercise • Prevention of hypoglycemia • Central nervous system effects • Dizziness • Nausea • Disorientation

  4. Carbohydrates During Exercise • High intensity aerobic exercise • 1 hour • Decreases liver glycogen • 55% • 2 hours • Depletes liver and muscle glycogen • Intermittent sports • Up to 5 hours

  5. Carbohydrates During Exercise • Allows for a greater intensity during prolonged activities • About 60 g of carbohydrates each hour benefits: • High-intensity, long-duration aerobic exercise • Not needed for repetitive short bouts of near-maximal effort • However, it won’t hurt if you like to drink CHO drinks during such exercise

  6. Carbohydrates During Exercise • Why? • Spares muscle glycogen • Helps maintain blood glucose levels • Improves mental and physical performance • Should only be glucose • Fructose causes significant GI distress

  7. Carbohydrates During Exercise • CHO ingestion - Williams (1989) • Run a fixed distance in 2 hours • 1 liter glucose polymer • No difference in total distance covered • Running speed greater over last 30 min

  8. Ergogenic Advantage

  9. Carbohydrates During Exercise • Ingested CHO available for oxidation • How much CHO should be consumed? • Rate of oxidation of exogenous CHO = 1 g/min • 30-60 g/h (Coyle, 1991) • When should CHO be consumed? • Early and often • Every 15 minutes from the beginning of exercise • You may not need it early on, but you do need the fluid and it’s not gonna hurt you

  10. Carbohydrates During Exercise • Fluid replacement • Electrolyte concentrations • Sodium • Potassium • Calcium • Magnesium • Chloride

  11. Carbohydrate-Electrolyte Beverages • The ideal hydration solution contains between 5% and 8% carbohydrates. • Too high, slow gastric emptying, causes diarrhea • Maintains blood glucose during prolonged exercise • Allows CHO metabolism to continue at a time when hypoglycemia would normally occur

  12. Carbohydrates During Exercise • Fluid choices for endurance events • Water • No CHO • Sports drinks (5-8% CHO + electrolytes) • 600-1000 mL • Ideal • Soft drink (11% CHO) • 500 mL • Too much sugar, not enough fluid and too much carbonation • Fruit juices (8-12% CHO) • 500 mL • Too much sugar, not enough fluid • Sports gel (60-70% CHO) • (1-2 gels)

  13. Carbohydrates During Exercise • Non-endurance sports (< 30 min) • Start well hydrated • Replace fluid as soon as possible after competition • Fluids ingested during event won’t help performance

  14. Carbohydrates During Exercise • Events of 30-60 min • Begin well hydrated • Use fluid replacement plan from training • Cool beverage (15-20oC) with or without CHO • Fluids likely won’t help, but they may be of psychological benefit

  15. Carbohydrates During Exercise • Events of 1-3 h • Begin well hydrated • Use fluid replacement use in training • Drink as much as is practical • Cool beverage (15-20oC) with CHO • Begin ingesting fluid early • Plan to consume 30-60 g CHO/h of exercise • Again, every 15 min, 250 ml of fluid

  16. Carbohydrates During Exercise • Events greater than 3 h • Begin exercise well hydrated • Use fluid replacement plan from training • Cool beverage (15-20oC) with CHO • Change flavors • Start ingesting early during exercise • Plan to consume 30-60 g/h • Plan for sodium replacement (most drinks have sodium in them • Plan for solid food as time goes on

  17. Carbohydrates During Exercise • Foods (50 g CHO) • Bananas (2-3) • Jelly beans (50 g) • Jam sandwich (2 slices bread, 4 t jam) • Chocolate bar (1-2) • Breakfast bar (1-2) • Sports bars (1-2)

  18. Recovery • Multiple daily events • Team sport tournaments • Goals • Restore muscle and liver glycogen • Replacement of fluid/electrolytes lost in sweat • Regeneration and repair damage caused by exercise

  19. Carbohydrates after Exercise • Should include simple and complex carbohydrates • Simple: Fruits, juices, lemonade, etc. • Complex: Rice, potatoes, pasta, etc. • Single large meal or small frequent meals will replenish glycogen stores. • Should be consumed as soon as possible after the activity • 50-75 g CHO • Every 15 min • Every 2 h (500-700 g)

  20. Factors affecting Absorption/Emptying

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