KIN 405 Lecture 18 - Sports'Nutri on ATP ENERGY PCr...

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Sports Nutri+on
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ENERGY ACTIVITY TYPE INTENSITY DURATION Varied sources & propor<ons Different energy systems PCr Blood Glucose Glycogen Fat Nutri<on ATP
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Body energy stores in a 70 kg person (~155 pounds) 0 200,000 400,000 600,000 800,000 1,000,000 1,200,000 1,400,000 8,368 (<1%) Liver glycogen 1,150,600 (~95%) Adipose +ssue (fat) Type of Energy StoredEnergy(kcal) 29,288 (~2.5%) Muscle glycogen 23,012 (~2%) Muscle Triglycerides (fat)
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3 Macronutrients N some milk, milk products, meat & alterna+ves 25N30% Fat 15N20% N meat, milk, milk products, legumes, alterna+ves Protein Carbohydrates 55N60% N grain products, fruits, vegetables, dairy N Main source of energy
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Glycemic Index Rice Krispies – 82 jelly beans – 80 Corn Flakes – 77 potatoes, mashed – 73 bagel – 72 carrots – 71 so] drinks – 68 pineapple – 66 raisins – 64 oatmeal – 61 ice cream – 61 orange juice – 57 banana – 53 grapes – 52 chocolate – 49 orange – 43 spaghe^, white – 41 apple juice N 41 pear – 36 apple – 36 yogurt, sweetened – 33 milk, skim N 32 milk, full fat – 27 ! The magnitude of rise in blood glucose a]er a food is digested ! Examples:
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Sports Nutri+on Goal: Op<mize glycogen stores & protein synthesis? Timing… 1. PreMevent nutri<on 2. DuringMevent nutri<on 3. PostMevent nutri<on A. Food B. Drink
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Overall Goals with Nutri+on Expand as a training adapta+on In preparing for aerobic events ! expand with increased CHO intake to of total calories / day especially during workouts leading up to the “main” event
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Costill and Miller. International Journal of Sports Medicine . 1:2-14, 1980.
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PreNEvent Nutri+on Goals: Maintain & possibly promote What to do... Include EAA and CHO prior to exercise, especially if resistance training ! help promote Maintaining op+mal glycogen stores allows you to train at op+mal intensi+es and ul+mately perform beger on race/ event day!
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Goals for CHO Inges+on Before Training/Event 2N4 hours before ac+vity: Light snack Low Low mediumNtoNlow GI index 2N3 hrs before ac+vity: of a dilute sports drink aim to drink 1 of these cups 20N30 min before exercise A]er warmNup: 1/2 N 1 cup of water/sports drink
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Goals for CHO Inges+on During Training / Event Goal: Spare glycogen & maintain blood glucose Ingest dilute sports drink (rough guidelines): This seems like a lot but is really ~ 1 cup every 10N15 min Sports drink: ~15 g CHO / 250 mL (up to ~60 g / hour) May vary with sweat rate, wind, temperature, humidity, and exercise intensity Can be achieved with frequent sipping and lots of prac+ce ! not just for athletes, for anyone exercising (alter CHO content depending on the intensity of the ac+vity) Monitor fluid intake and weight change
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Goals for CHO Inges+on A]er Training / Event ! Goal: ReNsynthesis of ; promote protein synthesis ! First postNexercise most op+mal rate that glycogen is reNsynthesized ! the earlier the beger !
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  • Fall '12
  • MarinaMourtzakis
  • blood glucose, Daily caloric intake, Ronald J. Maughan, Costill et. al, Journal ofClinical Nutrition.

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