
Introduction. Memphis marathon. =. +. NUTRITION FOR ATHLETES & ACTIVE INDIVIDUALS. Nutrition and Energy Link. Nutrition and Energy Link. Energy is stored as ATP ATP supply is limited Constant ‘recycling’ of ATP. Exercise. AEROBIC Walking Running Cycling Swimming. ANAEROBIC
Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.
Exercise
Walking
Running
Cycling
Swimming
ANAEROBIC
Strength training
Sprinting
Throwing
Jumping
ENERGY SOURCESCreatine
Carbohydrate
Carbohydrate
Fat
Protein
Anaerobic and Aerobic
Preferred fuel of the brain
Limited supply
2,000 calories
20 miles of running
2 hours of running
CARBOHYDRATESLess lactic acid
Greater than 2 minutes
Depletion after 90 to 120 minutes
Chronic depletion
36-38 ATP
5.0 calories per liter of oxygen
Fatigue
Hitting the wall
Bonking
CARBOHYDRATES98 . . . . . . . . . . Potato, Russet, Baked
97 . . . . . . . . . . Parsnips
87 . . . . . . . . . . Honey
89 . . . . . . . . . . Sport drinks
72 . . . . . . . . . . Bagel
70 . . . . . . . . . . Potato, White
GLYCEMIC INDEXMEDIUM INDEX (56-69)
69 . . . . . . . . . . White Bread
66 . . . . . . . . . . Brown Rice
64 . . . . . . . . . . Raisins
64 . . . . . . . . . . Beets
62 . . . . . . . . . . Bananas
60 . . . . . . . . .Soft Drinks
LOW INDEX (< 55)
34 . . . . . . . . . . Pears
29 . . . . . . . . . . Kidney Beans
26 . . . . . . . . . . Peaches
26 . . . . . . . . . . Grapefruit
25 . . . . . . . . . . Plums
23 . . . . . . . . . . Cherries
15 . . . . . . . . . . Soybeans
Competingwithandwithoutadequate carbohydrates
No Growth
No Growth
Muscle Hypertrophy
Muscle Hypertrophy
Muscle Atrophy
Muscle Atrophy
Peaks are ~ 2 hours apart.
Moderate carbs, taper (2-3 days)
High carbs, taper or no exercise (2-3 days)
Competition
CARBOHYDRATE LOADINGEXERCISE LESS THAN 1 HOUR
EXERCISE LONGER THAN 1 HOUR
1- 4 hours before: high CHO meal
2 grams of carbohydrate per pound
Limit fat and protein intake
1 hour before: 1g per pound of low glycemic CHO
= 56-72 calories)
Power output (intensity level) with and without carbohydrates during exercise
EFFECT OF LOW CARBOHYDRATE DIET ON PROTEIN
1. Moderate doses of caffeine ingested 1 h prior to exercise enhance the performance of certain types of endurance exercise in the laboratory.
2. Caffeine ingestion increases plasma free-fatty acid concentrations and muscle triglyceride use and spares muscle glycogen.
3. Caffeine appears to enhance performance during short-term, intense cycling lasting ~5 min in the laboratory and in simulated 1500 m race time.
4. Potential mechanisms for improving performance during intense exercise lasting 5-20 min include direct effects of caffeine on the central nervous system and/or excitation-contraction coupling and increased anaerobic energy provision in skeletal muscle.
Competingwithandwithoutadequate carbohydrates during recovery
Water, Sugar, & Electrolytes
COMMON SPORTS DRINKS
12-20 oz 2 hours before
During Exercise
8-12 oz every 15-20 minutes
Sports Drink?
> 60 minutes
Hot, humid conditions
After Exercise
Replace fluids
16-24 ounces per pound lost.
Sodium
FLUIDS SUMMARYDo active people need extra vitamins?
What you don’t get.
Also, varying bioactivity
Here?
Here?
GATORADE SPORTS SCIENCE EXCHANGE
“CAFFEINE AND EXERCISE PERFORMANCE”
(continue)
www.physsportsmed.com/personal.htm
AUSTRALIAN SPORTS COMMISSION
http://www.ais.org.au/nutrition/
AMERICAN JOURNAL OF CLINICAL NUTRITION
http://www.ajcn.org/
GATORADE SPORTS SCIENCE INSTITUTE
http://www.gssiweb.com
PENN STATE
http://nirc.cas.psu.edu/fitness.cfm
UNIVERSITY OF ILLINOIS
http://www.urbanext.uiuc.edu/hsnut/
NUTRITION ANALYSIS
http://www.ag.uiuc.edu/~food-lab/nat/
UNIVERSITY OF MONTANA
http://btc.montana.edu/olympics/nutrition/default.htm
FOOD AND NUTRITION INFORMATION CENTER
http://www.nal.usda.gov/fnic/etext/000054.html
SPORTS COACH
http://www.brianmac.demon.co.uk/nutrit.htm
NCAA
http://www.drugfreesport.com/choices/supplements/nut-gen.html
NUITRITION ACTION NEWSLETTER
http://www.cspinet.org/nah/index.htm
BLONZ
http://blonz.com/
References