performance nutrition introductory nutrition for athletes instructor: greg machat
TRANSCRIPT
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PERFORMANCE NUTRITION
INTRODUCTORY NUTRITION FOR ATHLETES
INSTRUCTOR: GREG MACHAT
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INTRODUCTION
Nutrition is a critical part of performance
Needed to meet demand of body
Timing can be critical
Different competitions require different diets
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ENERGY SYSTEMS
The body requires energy in the form of Adenosine Triphosphate (ATP)
Creates energy Aerobically and Aerobically
Three systems create ATPSource: www.achieve-personal-growth.com
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ANAEROBIC – ATP-PC SYSTEM
Does not require oxygen
Breaks down Phospho-Creatine to make ATP
Used as soon as you begin exercise
Lasts about 10 seconds
Takes about 3 minutes to replenish
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ANAEROBIC GLYCOLYSIS
“Fast” Glycolysis
Does not require oxygen
Provides most energy 30 seconds into exercise
Results in lactic acid
The “Burning” stage of exercise
Source: http://www.ptdirect.com/
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AEROBIC
Aerobic energy requires the presence of oxygen
“Slow” Glycolysis
Yields 38 ATP Total
Does not produce lactic acid
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BASIC NUTRITION
Energy from food is measured in calories
Protein 4 calories/gram
Fats 9 calories/gram
Carbs 4 calories/gram
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BASIC NUTRITION
Proteins are primarily to build and repair muscle
Fats allow the transport and absorption of several vitamins
Carbs are the quickest source of energy.
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GLYCOGEN
Carbs are converted very easily into glucose.
The body glucose for energy
Extra glucose is stored in muscles and the liver as glycogen.
Glycogen is used for quick energy later on.
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ADIPOSE TISSUE (FAT)
When the body has to much blood glucose the body releases insulin.
If glycogen stores are full it will be stored as fat
Fat can be broken down as energy later on.
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GLYCOGEN VS FAT
Glycogen is much easier to use then fat
It is used in intense anaerobic exercise.
Fat use increases at 65%VO2 max and then lessons at 85% VO2max
Fat requires the presence of oxygen to be used as fuel.
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AEROBIC VS ANAEROBIC EXERCISE
Anaerobic exercise uses primarily glycogen as fuel
Used at the beginning of exercise and intense exercise
Aerobic exercise uses primarily fat.
It is used in less intense exercise
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ANAEROBIC EXERCISEExamples of anaerobic exercise includes:
Weight Lifting
Football
Sprinting
Burning sensation after 10 seconds from lactic acid
Uses ATP-PC system, then glyolysis
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ANAEROBIC EXERCISE
Anaerobic Athletes in general need a more carb filled diet than aerobic athletes
Carbs allow the buildup of glycogen stores
Does not rely on fat for energy
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AEROBIC EXERCISE
Examples of aerobic exercise includes:
Running
Swimming
Rowing
Does not have the burn of anaerobic exercise
Utilizes fat efficiently
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AEROBIC EXERCISE
Aerobic athletes do not require as much glycogen.
They can utilize fat stores more efficiently
This allows them to function very well on low carb diets
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SPORTS DRINKS
Sports drinks replenish sugar and electrolytes
Not needed for light exercise
Usually only needed after an hour of exercise
Help give you energy
Help electrolyte balance
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TIMING
Timing can be critical in performance
Eating to close to competition can harm performance
Eating fats close to competition can also diminish performance
Not eating the day of competition can harm performance.
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TIMING
Recovery after competition is important
Carbs can stimulate the release of insulin and halt cortisal
Taking advantage of insulin can help muscle recovery
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SUPPLEMENTATION
Supplements can help athletes in a variety of ways
Some are more affective then others
Some promote recovery and other provide energy
Creatine helps boost the Anaerobic – ATP-PC system
Whey Protein can help an athlete reach his protein needs after a workout
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CONCLUSION
Nutrition is crucial to help an athlete perform at his best
Depending on the type of athlete nutritional needs may change
Timing can be a key factor in recovery
Understanding energy systems can help an athlete create a strong diet plan.
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REFERENCES
http://www.ptdirect.com/training-design/anatomy-and-physiology/the-aerobic-system
http://www.ptdirect.com/training-design/anatomy-and-physiology/the-anaerobic-glycolytic-system-fast-glycolysis