Nutrition and Performance

Shaun McCarthyJoel McLean

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Human Knot

Types of Carbohydrates

Monosaccharide's

Glucose –

Fructose -

Galactose -

Disaccharides

Sucrose -

Lactose -

Maltose -

Polysaccharides

Glycogen – Sugars within the Body

Starch – Found in Potato's

Fiber - Cereals eg. All Bran

Roll of carbohydrates in Sport

Carbohydrates fuels the body and gives us energy to participate in our given sports.

Are CHO more important in certain sports

CHO are more important in some sports more than others, eg. An endurance cyclist will rely a lot more on his CHO stores than a shot putter would.

Important Considerations for Diet Plans

Elite endurance athletes need to carefully plan their diet to make sure they are consuming enough CHO to have enough energy for their event.

Elite athletes will usually work with a Dietitian to get the correct diet for their energy output.

What is Glycemic Index (GI)

Glycemic index is a ranking of CHO’s based on their immediate effect on Blood Glucose Levels within the Blood.

Glycemic Index

Hyperglycaemia Hyper = High

Hyperglycemia occurs when glucose levels in the blood are elevated to a high level. Eg. Diabetes.

Can affect an athletes performance as it is an excess amount of glucose circulating in the body.

Hypoglycaemia Hypo = Low

Hypoglycaemia occurs when glucose levels in the blood are depleted to a low level.

Hypoglycaemia should be avoided in sports as it can give you a come down affect.

Rebound Hypoglycaemia

Rebound Hypoglycaemia Is where you eat a GI rich meal within 15 –

45 minutes of aerobic exercise or competition, this stimulates the pancreas to secrete insulin. The insulin then turns the glucose from the carbohydrates into glycogen which the body then stores.

If you continue to exercise and you do not replenish the glucose levels every 15 - 20 minutes your body has insufficient energy to burn and therefore heightening the risk of Hypoglycaemia.

Blood Glucose Loading

Low GI but high in CHO meal of 200-500 callories, is consumed on the day of competition.

2-3 hours before the start of the competition.

This helps the athletes to sustain energy over the course of the competition.

Foods to consume

Pasta

Rice

Cereals

Fruit

Foods to avoid

Fatty foods

Acidic foods

Alcohol Breads

Carbohydrate (CHO) Loading

CHO loading is the short term manipulation/change of an eating pattern/diet

It is designed to increase glycogen stores in body and therefore increase endurance and muscle performance by 3-5%.

There are two types of CHO loading

General

Strict

General

Cutting your exercise patterns by 50% in the week leading up to the competition and then by another 50% in the final 3 days before the competition.

It is desired that the Athlete consumes 8-10g of CHO per kilo of their body weight.

Strict This is again started in the week leading up

to the competition. On the first day the Athlete should exercise

till the point of exhaustion. The next 3 days (Day 2 – 4) the Athlete

should consume a low CHO diet of about 100g per day.

In the remaining 3 days (Day 5 – 7) the Athlete CHO loads.

The recommended amount is about 400 – 700g per day.

Demonstrations

Treadmill

Heart Rate Monitors

Recap Percieved Rating of Exertion

References Marieb, N. (2004).Human Anatomy &

Physiology. 6th ed. CA: San Francisco, Pearson Education.

The University of Sydney (n.d). Home of the Glycemic Index [Online] date accessed: August 11th, 2008.

Wilmore, J., Costill, D., Kenney, L. (2008). Physiology of sport and exercise. 4th ed. IL: Champaign, Human Kinetics.

Lab Exercise

2 Male and 2 Female Volunteers

Roles of the group

2 x HR Recorders 2 x PRE Recorders 2 x Treadmill Monitors 2 x Warm Up Trainers

Participants interviews and Lab Questions

P. 54 in lab manual