Nutrition for Exercise & Sport. Exercise Physiology McArdle, Katch, Katch: Chapter 3. Overview. Nutrient Consumption: Fit & Non-fit Dietary Reference Intakes Calorie and Macronutrient Needs Pre workout (competition) Meal Water Carbohydrate Fat Protein Adding Mass: Gaining Weight.
McArdle, Katch, Katch: Chapter 3
Beijing 4 x 100 freestyle relay, 8-11-08
Minimum: current wt (lb) X 23 = total calories for males
Pre-workout meal goal: maximize muscle & liver glycogen stores providing glucose for intestinal absorption during exercise & enhance hydration.
More intense or prolonged training requires more carbohydrate
How many calories per gram of CHO?
Sources: Bread, Tortillas, Bagels, English Muffins, Cereals, Rice, Pasta, Vegetables, Potatoes, *Fruit, Fruit Juices, Sports Drinks, Soda Pop, Crackers, Pita, Pretzels, Popcorn
at risk for hyponatremia.
maintains plasma osmolarity, reduces
urine output, motivates drinking.
intestinal mucosa may be enhance by concurrent absorption of glucose and Na+.
Best ways to replace K & Na post-exercise:
Glycogen Loading: procedure increases muscle glycogen levels more than normal (1.7 g/100 g).