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Nutritional Considerations for Intense Training and Sports Competition

This chapter explores the importance of carbohydrates during exercise, focusing on factors like glycogen depletion, fluid replacement, and optimal CHO ingestion. It also discusses the role of carbohydrates in post-exercise recovery, emphasizing the need for replenishing glycogen stores and fluid/electrolyte balance.

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Nutritional Considerations for Intense Training and Sports Competition

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  1. Nutritional Considerations for Intense Training and Sports Competition Chapter 8 Part 2

  2. Carbohydrates During Exercise • Competition less than 30 min • 5,000 meter (~ 12 min) • 10,000 meter (~ 26 min) • Not necessary

  3. Carbohydrates During Exercise • Prevention of hypoglycemia • Central nervous system effects • Dizziness • Nausea • Disorientation

  4. Carbohydrates During Exercise • High intensity aerobic exercise • 1 hour • Decreases liver glycogen • 55% • 2 hours • Depletes liver and muscle glycogen • Intermittent sports • Up to 5 hours

  5. Carbohydrates During Exercise • Allows for a greater intensity during prolonged activities • About 60 g of carbohydrates each hour benefits: • High-intensity, long-duration aerobic exercise • Not needed for repetitive short bouts of near-maximal effort • However, it won’t hurt if you like to drink CHO drinks during such exercise

  6. Carbohydrates During Exercise • Why? • Spares muscle glycogen • Helps maintain blood glucose levels • Improves mental and physical performance • Should only be glucose • Fructose causes significant GI distress

  7. Carbohydrates During Exercise • CHO ingestion - Williams (1989) • Run a fixed distance in 2 hours • 1 liter glucose polymer • No difference in total distance covered • Running speed greater over last 30 min

  8. Ergogenic Advantage

  9. Carbohydrates During Exercise • Ingested CHO available for oxidation • How much CHO should be consumed? • Rate of oxidation of exogenous CHO = 1 g/min • 30-60 g/h (Coyle, 1991) • When should CHO be consumed? • Early and often • Every 15 minutes from the beginning of exercise • You may not need it early on, but you do need the fluid and it’s not gonna hurt you

  10. Carbohydrates During Exercise • Fluid replacement • Electrolyte concentrations • Sodium • Potassium • Calcium • Magnesium • Chloride

  11. Carbohydrate-Electrolyte Beverages • The ideal hydration solution contains between 5% and 8% carbohydrates. • Too high, slow gastric emptying, causes diarrhea • Maintains blood glucose during prolonged exercise • Allows CHO metabolism to continue at a time when hypoglycemia would normally occur

  12. Carbohydrates During Exercise • Fluid choices for endurance events • Water • No CHO • Sports drinks (5-8% CHO + electrolytes) • 600-1000 mL • Ideal • Soft drink (11% CHO) • 500 mL • Too much sugar, not enough fluid and too much carbonation • Fruit juices (8-12% CHO) • 500 mL • Too much sugar, not enough fluid • Sports gel (60-70% CHO) • (1-2 gels)

  13. Carbohydrates During Exercise • Non-endurance sports (< 30 min) • Start well hydrated • Replace fluid as soon as possible after competition • Fluids ingested during event won’t help performance

  14. Carbohydrates During Exercise • Events of 30-60 min • Begin well hydrated • Use fluid replacement plan from training • Cool beverage (15-20oC) with or without CHO • Fluids likely won’t help, but they may be of psychological benefit

  15. Carbohydrates During Exercise • Events of 1-3 h • Begin well hydrated • Use fluid replacement use in training • Drink as much as is practical • Cool beverage (15-20oC) with CHO • Begin ingesting fluid early • Plan to consume 30-60 g CHO/h of exercise • Again, every 15 min, 250 ml of fluid

  16. Carbohydrates During Exercise • Events greater than 3 h • Begin exercise well hydrated • Use fluid replacement plan from training • Cool beverage (15-20oC) with CHO • Change flavors • Start ingesting early during exercise • Plan to consume 30-60 g/h • Plan for sodium replacement (most drinks have sodium in them • Plan for solid food as time goes on

  17. Carbohydrates During Exercise • Foods (50 g CHO) • Bananas (2-3) • Jelly beans (50 g) • Jam sandwich (2 slices bread, 4 t jam) • Chocolate bar (1-2) • Breakfast bar (1-2) • Sports bars (1-2)

  18. Recovery • Multiple daily events • Team sport tournaments • Goals • Restore muscle and liver glycogen • Replacement of fluid/electrolytes lost in sweat • Regeneration and repair damage caused by exercise

  19. Carbohydrates after Exercise • Should include simple and complex carbohydrates • Simple: Fruits, juices, lemonade, etc. • Complex: Rice, potatoes, pasta, etc. • Single large meal or small frequent meals will replenish glycogen stores. • Should be consumed as soon as possible after the activity • 50-75 g CHO • Every 15 min • Every 2 h (500-700 g)

  20. Factors affecting Absorption/Emptying

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