why you should eat before a workout
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Jeff SicklerExercise Physiology
11/15/12
CompetitionMealsWhy you should eat before a workout
Nutritional Sources For Athletes
• Energy Nutrients • Vitamins and Minerals• Fluids and Electrolytes
• Ergogenic Aids
PRE CompetitionMeals
Energy Nutrients
System Characteristics Duration
Phosphocreatine Anaerobic production of ATP
Maximum-intensity activities
Lactic Acid System Production of ATP=breakdown of glycogen
Exceed capacity to bring in sufficient oxygen
Aerobic glycolysis Aerobic production of large amounts of ATP
Requires large amounts of ATP but within oxygen sufficiency
Aerobic metabolism ATP=breakdown carb (fats)
Lower intensity activities of long duration
PRE CompetitionMeals
Vitamins and MineralsVitamins Food Source Food Source Minerals
B1 (Thiamin) grains Orange JuiceSoy Milk
Calcium
Folic Acid (Folate) Oranges, Greens Fruits; Nuts Magnesium
Pantothenate Acid Processed/Refined BananasCitrus Fruits
Potassium
Vitamin C (ascorbate)
Fresh Fruits/Veggies
Dried Fruit,Greens
Iron
Vitamin E (tocopherol)
Antioxidants (corn, soy, safflower)
Poultry Zinc
B6 (Pyridoxine) eggs; protein meat Eggs; Nuts Copper
PRE Competition
Meals
Fluids and Electrolytes• Major influence on gastric emptying time• Large amounts-empty time increases
» To Achieve Hydrated State• 14-22 ounces/frequent sips• Maintains fluid volume/stomach• Faster Gastric empty time
PRE CompetitionMeals
Ergogenic AidsSubstance that increase the capacity for bodily or mental laborP
RE CompetitionMeals
Ergogenic Choices
PRE CompetitionMeals
Substance Potential Action Side Effects Legality
Alcohol Lowers Anxiety Negative Banned shooting events
Amphetamines Lower fatigue dangerous Illegal
Anabolic Steroids Lean mass Clear Benefit Illegal
Antioxidants Muscle Recovery Mild Legal
Aspartates Increase fatty acids Mild Legal
Aspirin Decreased pain Potential GI Bleeding
Legal
Bee Pollen StrengthEndurance
Allergic reaction Legal
PRE CompetitionMeals
• Digestion and Absorption• Timing of Fluid and Energy Intake
• Efficient Delivery Oxygen• Inhibitors of fuel and Nutrient Utilization
Nutritional Aspects of Optical Performance
PRE CompetitionMeals
“Carbohydrates such as fruits, vegetables, breads, cereal, and pastaare quickly digested and emptied from the stomach in 2 to 3 hours.Pre-event meals should not have a lot of protein, fats, or caffeine.Proteins and fats require a lot of water to digest and can contributeto dehydration.Pre-event meals can be adjusted to meet the needs of individualathletes. It might be a good idea to try out a meal before consumingit for competition to know how your body is going to react. Alsokeep in mind that a healthy and proper meal before an event willnot make up for poor eating habits on other days. An athlete shouldconsume healthy foods throughout the season to stay fit and readyfor competition.”
Case Study
Source
• Books (APA)• PhD, RD, Enette, D. Larson-Meyer (2007). Vegetarian Sports Nutrition. Champaign, IL. • PhD, RD, FACSM, Bernardot, Dan (2006). Advanced Sports Nutrition. Champaign, IL.
• Case Study•Greaves T. Pre-Event Meals. Hughston Health Alert [serial online]. Fall2010 2010;22(4):5. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed November 15, 2012.
•Youtube.com http://www.youtube.com/watch?v=ucPie_wIQ6Q