PRESENTATIONS
9, 14, 16, 21, 23 MARCH
We must have at least one presentation on each of the days
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LAST WE TALKED ABOUT
CARBOHYDRATE-IDATME
ALL IMPORTANT TO ENSURE WWFQ FOR
CARBOHYDRATES FOR ATHLETIC SUCCESS
NOW WE WILL TALK ABOUT CARBOHYDRATES FOR
THE ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC
LECTURE 6
CARBOHYDRATES IN SPORTS
OUTLINE OF LECTURE 6
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
OUTLINE OF LECTURE 6
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
OUTLINE OF LECTURE 6
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
LECTURE 6
DEFINITION
ANAEROBIC
metabolic pathways that do not
depend on oxygen are used
LECTURE 6
DEFINITION
INTERVAL (MIX OF ANAEROBIC
AND AEROBIC)
metabolic pathways that do not depend
on oxygen and metabolic pathways that
do depend on oxygen are used
LECTURE 6
DEFINITION
AEROBIC
metabolic pathways that
do depend on oxygen are
used
LECTURE 6
GENERAL COMMENTS
for success in sports must get
nutrients WWFQ to maximise
benefits of training and
performance during event
LECTURE 6
GENERAL COMMENTS
Athletic success depends on:
• nutrition in training
• pre-event nutrition
• during event nutrition (if
applicable) and
• nutrition post-event
LECTURE 6
GENERAL COMMENTS
CAVEAT
information presented is of a
more general nature-individual
tailoring of timing, foods,
drinks and their quantities is
done by trial and error
SPRINT-ANAEROBIC
TRAINING DIET
•must be sufficient carbs to meet training needsheavy training, more carbs; less heavy training, less
carbs
•bread, pasta, rice, cereal fruit starch vegetables, and
sweetened dairy products
•sparse use of cakes, cookies, pastries, alcohol,
lollies, soft drinks and chocolate-nutrient density
issue
•maintain low body fat – power to mass
SPRINT-ANAEROBIC
PRE-EVENT-days just before competition
no carb loading since glycogen not
depleted
similar to training though lower carb
intake since training is not as intense
SPRINT-ANAEROBIC
PRE-EVENT- ie day of competition
Do not eat much but do not be hungry
SPRINT-ANAEROBIC
PRE-EVENT- ie day of competition
The following foods are suitable to eat 3-4 hours before exercise:
• crumpets with jam or honey + flavoured milk
• baked potato + cottage cheese filling + glass of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling + banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)
The following foods are suitable to eat 1-2 hours before exercise:
• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit
The following foods are suitable to eat if there is less than 1 hour between events:
• sports drink
• carbohydrate gel
• cordial
• sports bars
• jelly lollies
SPRINT-ANAEROBIC
DURING EVENT – NOT APPLICABLE
SPRINT-ANAEROBIC
POST EVENT-DAY OF EVENT
•less than 45 minutes post competition-0.5 g of
carbohydrate /kg body weight
•less than 2 hours post-competition-low GI meal
until full – e.g. chicken salad or half-sandwich with
soup
•more than 2 hours after competition-nibbling and
sipping based on hunger- low GI foods such as
banana with almond butter, apple with low fat
cheese
SPRINT-ANAEROBIC
POST EVENT - DAY AFTER EVENT
Back to regular training diet assuming no
competition for several days
HOCKEY/SOCCER/BASKETBALL/
VOLLEYBALL
INTERVAL- MIX OF AEROBIC AND
ANAEROBIC
HOCKEY
TRAINING
-60 % of energy – 7-10 g/kg body weight/d
-carbohydrate snack or meal right after practice
-carbohydrate snack or meal if more than 2-3 hours
before bedtime
-1.5 g/kg bw immediately after every hard practice
and every 2-3 hours thereafter
-upon waking-heavy emphasis on carbs for first meal
HOCKEY
PRE-EVENT- DAY OF COMPETITION
High carb meals the day before and during breakfast on game
day
Five hours prior to gametime eat a high carb, meal.
Three hours prior to gametime snack -some extra energy,
but the closer to gametime, the lighter, more digestible and
liquid food (such as yogurt, fruit juice, bananas, bagels, low
fiber cereal and skim milk).
Avoid eating within 60 minutes of games or practices- can have
negative impacts on performance.
HOCKEY
PRE-EVENT- DAY OF COMPETITION
Avoid carb foods that may cause intestinal
discomfort- eg lots of high fibre foods that
would cause gas, cramping, bloating- this
applies to all sports
HOCKEY
DURING EVENT AND PRACTICES
sports drinks that contain 4-8 % carbohydrate- idea is
to try and replace glycogen stores
HOCKEY
POST EVENT
-carbohydrate snack or meal right after game
-carbohydrate snack or meal if more than 2-3 hours
before bedtime
-1.5 g/kg bw immediately after every hard practice
and every 2-3 hours thereafter
-upon waking-heavy emphasis on carbs for first meal
-if multi-game day – carb rich snacks between games
SOCCER
TRAINING
5-8 grams of carbs/kg bw/day
50 grams of carbs = eg. 800 ml sports
drink, 2 pancakes with maple syrup, 2
muesli bars
SOCCER
PRE-EVENT- DAY OF COMPETITION
3-4 hrs before: Pasta with a low-fat tomato
sauce + 400ml fruit juice
2 hrs before: 200g low fat yoghurt + mini box
sultanas (40g)
1 hr before: 500 ml sports drink
SOCCER
DURING EVENT
SPORTS DRINKS - FLUID AND CARBS
SOCCER
POST EVENT
recovery snack within 30 minutes of finishing a
training session or match. -should contain
carbohydrates, e.g. a salad sandwich with a bottle of
sports drink, or a bowl of cereal with fruit and milk
or may include cereal/muesli bars, fruit and fruit
bars and sports drinks.
-next meal should resume the normal training eating
pattern, and should again contain carbohydrate-rich
foods meal within 3-4 hours of finishing a
match/training.
BASKETBALL
TRAINING
adequate amounts of carbohydrate –
this will ensure that muscle glycogen
levels are topped up, thus fuelling those
fast sprints!
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event/training meal -3 to 4 hours prior to
the game, so it needs to include some
carbohydrate
pre-event snack- 1-2 hours prior to an event to
provide fuel right through training or a game.
It needs to be high in carbohydrate
BASKETBALL
DURING EVENT
sports drinks during a game may
promote better performance. How?
deliver some carbohydrates to the brain
and working muscles.
BASKETBALL
POST EVENT
Recovery meals and snacks must contain carbohydratesnack within 30 minutes of finishing a game or training
session.
Recovery meal with an emphasis on carbohydrates
must follow the recovery snack within 3 to 4 hours of
finishing exercise.
VOLLEYBALL
TRAINING
suitable amounts of nutrient-dense carbohydrate foods
such as pasta, rice, bread, cereal, vegetables, fruit and
sweetened dairy products.
heavy training need to start recovery nutrition tactics
immediately after each training session.
VOLLEYBALL
PRE-EVENT- DAY OF COMPETITION
high-carbohydrate choice eaten at least 2-3 hours
before a game.
pasta with low-fat sauces, rolls or sandwiches, baked
potatoes with low-fat fillings, creamed rice, and fruit
salad with yoghurt
VOLLEYBALL
DURING EVENT
Sports drinks with carbohydrates-see
basketball
VOLLEYBALL
POST EVENT
focus on foods that help refuel the muscle –
carbohydrates
post-game recovery - sports drinks, liquid meal
supplements, fruit, sandwiches and cereal bars are
quick options
depending on the time of the game and the athlete's
appetite, this post-game snack may be supplemented by
a later meal.
MARATHON RUNNING-AEROBIC
TRAINING
PRE-EVENT
DURING EVENT
POST EVENT
MARATHON RUNNING-AEROBIC
TRAINING
can be difficult to meet daily fuel
(carbohydrate) requirements - work/study
protein rich or high fat food choices will result
in inadequate muscle glycogen stores-may
have a negative impact on training,
performance and recovery, especially if this
period of inadequate refuelling goes on for
long periods of time.
MARATHON RUNNING-AEROBIC
TRAINING
carbohydrate intake should reflect daily
training load i.e. more for harder training
days, less on easy/recovery days
8-10 grams of carbs/kg bw/day
30-60 grams of carbs per hour of running
during running – sports drink of 4-8 % carbs
will suffice for this
MARATHON RUNNING-AEROBIC
TRAINING
Strategy- establish a dietary routine which
emphasises nutrient dense carbohydrate rich
foods that meets the fuel demands on an easy
training day
On heavier loading days, where fuel
requirements are increased, additional
carbohydrate rich foods can be orientated
around training to enhance performance
during or recovery after the session.
MARATHON-AEROBIC
PRE-EVENT
two days before the race-carbohydrate load to help
“super compensate” muscle glycogen stores as well
consume a carbohydrate rich pre race meal (2-3 hours).
toast/plain muffins with jam or honey or pancakes/ with
maple syrup.
liquid meal supplements provide a compact and quickly
digested alternative to solid food in situations where
time is scarce or pre-race nerves are a problem.
MARATHON RUNNING-AEROBIC
DURING EVENT
sports gels provide a compact source of
carbohydrate-sports drinks also provide an
opportunity to top up fuel stores
athletes practice their fuel strategies in lead
up races/hard training sessions to assess
tolerance when consuming these products on
the run
MARATHON RUNNING-AEROBIC
DURING EVENT
sports drinks-30-60 grams of carbs per hour
of running during running – sports drink of 48 % carbs will suffice for this
MARATHON RUNNING- AEROBIC
POST EVENT
carbohydrate rich food soon after race
(optimal refueling is the first 1 - 2 hours postrace). Consume at least 200 calories/ hour. A
carb-to-protein ratio of 4:1 is recommended.
enhances the rate of muscle glycogen
repletion and make to consume enough
carbohydrate before next training session.
especially important when they are
undertaking two training sessions/day.
MARATHON RUNNING- AEROBIC
POST EVENT
recovery goals can be met by consuming a
regular meal e.g. bowl of cereal
or if training/racing away from home - e.g.
liquid meal supplement, can of creamed rice.
SUMMARY OF LECTURE 6
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
SUMMARY OF LECTURE 6
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
SUMMARY OF LECTURE 6
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
NEXT LECTURES
7)LIPIDS
8) DIETARY LIPIDS AND SPORTS