Sports nutrition
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Sports Nutrition. Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow. Sports Nutrition. Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow. http://www.youtube.com/watch?v=qRuNxHqwazs. Types of Carbohydrates. Monosaccharides Glucose Fructose Galactose. Types of Carbohydrates.

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Sports Nutrition

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Sports nutrition

Sports Nutrition

Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow


Sports nutrition1

Sports Nutrition

Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow

http://www.youtube.com/watch?v=qRuNxHqwazs


Types of carbohydrates

Types of Carbohydrates

Monosaccharides

Glucose

Fructose

Galactose


Types of carbohydrates1

Types of Carbohydrates

Disaccharides

Sucrose

Lactose

Maltose


Types of carbohydrates2

Types of Carbohydrates

Polysaccharides

Glycogen

Starch

Fibre


Types of carbohydrates3

Types of Carbohydrates

Please make a large circle.


Types of carbohydrates4

Types of Carbohydrates

Monosaccharides

Glucose

Fructose

Galactose


Types of carbohydrates5

Types of Carbohydrates

The ‘F and G’ ose

Goes with the ‘Mono’s

Monosaccharides

Glucose

Fructose

Galactose


Types of carbohydrates6

Types of Carbohydrates

Disaccharides

Sucrose

Lactose

Maltose


Types of carbohydrates7

Types of Carbohydrates

L M S, Dis

Disaccharides

Sucrose

Lactose

Maltose


Types of carbohydrates8

Types of Carbohydrates

The ‘F and G’ ose

Goes with the ‘Mono’s

L M S, Dis


Types of carbohydrates9

Types of Carbohydrates

Polysaccharides

Glycogen

Starch

Fibre


Types of carbohydrates10

Types of Carbohydrates

Polys contain

Fibre, Starch

and Glycogen

Polysaccharides

Glycogen

Starch

Fibre


Types of carbohydrates11

Types of Carbohydrates

The ‘F and G’ ose

Goes with the ‘Mono’s

L M S, Dis

Polysaccharides contain

Fibre, Starch

and Glycogen


Role of carbohydrates in sport

Role of Carbohydrates in Sport

  • The body’s main source of fuel.

  • - They are used in a various range of sports.

  • - The carbohydrate intake should be specific to the chosen sport.


Role of carbohydrates in sport1

Role of Carbohydrates in Sport

  • There are certain considerations to incorporate when developing a diet plan.

  • Specificity within the chosen sport.


Role of carbohydrates in sport2

Role of Carbohydrates in Sport

?

  • Carbohydrate loading

  • Blood Glucose loading

  • Glycaemic Index

  • Daily Intake

  • Pre Competition nutrition

  • Post Competition nutrition

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Rebound hyperglycemia

Rebound Hyperglycemia

  • Rapid increase and then rapid decrease of the body’s sugar levels

  • Caused by the over consumption of high GI carbs 15-45 minutes before exercise.

  • Results in less fuel available for exercise.

  • Athlete will feel less energetic and highly fatigued.


Rebound hypoglycemia

Rebound Hypoglycemia


Blood glucose loading

Blood Glucose Loading

  • Blood glucose is a main source of energy.

  • Used in the Lactate and Aerobic systems

  • Regulates the amount of Glucose released from the liver

  • Transported to muscles through the blood stream.


Blood glucose loading1

Blood Glucose Loading

  • Glycogen is stored in the liver and muscles.

  • Liver breaks down stored glycogen.

  • If the liver cannot meet the body’s demand, will take from muscle stores.


Blood glucose loading2

Blood Glucose Loading

  • Day of Competition

  • Pre-event meals should-

  • Top up glycogen and glucose stores.

  • Top up fluids.

  • Participant should feel satisfied.


Carbohydrate loading

Carbohydrate Loading

What is it?

CHO loading is diet manipulation aimed at increasing the muscle cells glycogen stores.


Carbohydrate loading1

Carbohydrate Loading

Two Protocols

General

Taper exercise by 50% in the last week before the event.

Then by another 50% 3 days before the event

Over this period the athlete should consume 8-10g of CHO per kilo of body weight.


Carbohydrate loading2

Carbohydrate Loading

Two Protocols

Strict

Day 1, Exhaustive exercise.

Day 2, 3, 4, Moderate intensity training and low CHO intake 9 ( 100g per day).

Day 5, 6, 7, Athlete will consume 400g-700g per day to CHO load.


Carbohydrate loading3

Carbohydrate Loading


Sports nutrition2

Sports Nutrition

Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow

http://www.youtube.com/watch?v=t-3qncy5Qfk


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