PRESENTATIONS 10, 12, 17, 19, 24 MARCH 4PRESENTATIONS PER DAY
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/VOLLEYBALL-INTERVAL- 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 needs-heavy 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 carbohydrate-snack 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 4-8 % carbs will suffice for this
MARATHON RUNNING- AEROBIC POST EVENT carbohydrate rich food soon after race (optimal refueling is the first 1 - 2 hours post-race). 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/VOLLEYBALL-INTERVAL- 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