Præstationsoptimering via ændrede ernæringsstrategier

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Præstationsoptimering via ændrede ernæringsstrategier"

Transcription

1 Præstationsoptimering via ændrede ernæringsstrategier Resultater fra forskningsprojekter i orienteringsløb og cykling A A R H U S U N I V E R S I T E T Sektion for Idræt Mette Hansen, Lektor, Ph.D

2 Training and Nutrition in a performance and health perspective Department of Public Health, University of Aarhus

3 Fokusområder for optimal forberedelse Motivation Træning Udstyr Søvn/restitution Ernæring Træning Konkurrence

4 Kan ernæringsanbefalingerne udfordres, således at der opnås en forbedret restitution, træningsadaptation og i sidste ende en øget præstationsevne?

5 Research Collaboration Project Optimization of nutrient intake to enhance recovery, adaptations to endurance training and improve performance in elite endurance athletes Arla Foods Ingrediens Group A/S Aarhus University Copenhagen University Norwegian School of Sport Science National team in Cycling (U23) (DCU) National team in Orienteering (DOF) Department of Public Health, University of Aarhus

6 Project 1: Protein to enhance recovery and performance (National Team in Orieentering) Project 2: Protein to enhance recovery and performance (National team in Cycling U23) Project 3: Nutrient strategies to enhance adaptions to endurance training in runners

7 EFFECT OF WHEY PROTEIN HYDROLYSATE SUPPLEMENTATION ON PERFORMANCE AND RECOVERY OF TOP-CLASS RUNNERS Hansen M 1, Bangsbo J 2, Jensen J 3, Bibby BM 4, Madsen K 5 1 Section of Sport Science, Department of Public Health, Aarhus University, Aarhus, Dk 2 Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Dk 3 Department of Physical Performance, Norwegian School of Sport Science, Oslo, Norway 4 Section for Biostatistics, Department of Public Health, Aarhus University, Aarhus, Dk 5 Department of Food and Nutrition and Sport Exercise, University of Gothenburg, Sweden Performance benefits Injuries, illness, overtraining Maja Alm, 2.Pl VM 2012, Danish champion in cross 2014 METTE HANSEN, Associated Professor INSTITUTE OF PUBLIC HEALTH SECTION OF SPORT SCIENCE AARHUS UNIVERSITY DENMARK

8 Purpose To examine the effect of intake of whey protein hydrolysate before and after each exercise session on endurance performance and recovery in elite endurance athletes during a 1-week training camp

9 Hypothesis Protein supplementation before and after each training session would attunuate rise in markers for muscle damage. Protein supplementation would reduce muscle protein breakdown and improve recovery improve performance in the end of the training camp compared to CHO-suppl. Tue Lassen 3.place WM-sprint place WM-sprint, mix team 2014

10 Emma Klingenberg Tue Lassen Christian Brobach Maja Alm WM2014: 2.pl Stafet, 2pl. mix WM2014 : 3.pl sprint, 2pl. mix WM 2014, 1pl sprint,2pl mix WM2014: 1pl.sprint, 2plmix EM2014: 2pl Design & Methods Block-randomized controlled intervention study 18 elite orienteering runners at the Danish National Team CHO PRO-CHO Gender (m/w) 5 W, 4 M 5 W, 4 M Age (yrs) 21 ± 2 22 ± 3 Weight (kg) 64.6 ± ± 6.4 Height (m) 1.76 ± ± 0.07 Fat% 17.1 ± ± 7.8 VO2 max (L O 2 /min) 3.9 ± ± 0.8CHO VO2 max (ml O 2 /min/kg) 60.2 ± ± 8.0 WM mix-team-sprint, 2 pl

11 Design & Methods Day -2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Morning sampling before breakfast: Blood, urine, weight, questionnaires 4k Test Training Training Training Rest Training Training 4k Test Blood Training Training Training Training Training Training Training + Weight, Blood and Salivary sampling 0+1 hr post 4-km run-test with 20 control points

12 Intervention Beverages Each training session CHO (n=9) PRO-CHO (n=9) Before (-10-0 min) 0.3 g CHO/kg 0.3 g whey protein hydrolysate/kg After (0-15 min) 1.3 g CHO/kg/time 1 g CHO/kg g whey hydrolysat/kg No food or other beverages 2 hrs before and 2 hrs after each training session Protein: Lacprodan whey protein hydrolysate.365

13 Dietary control Nutrition intake was similar in the two groups (excl. intervention beverages) PROTEIN 15 E% (1.8 g protein/kg/day) CHO 63 E% FAT 22 E% Followed diet plans (all the food items and drinks were weighed) No other dietary supplements or sport products In total incl. intervention beverages PRO-CHO CHO PROTEIN E% 19 E% (3.0 g/kg/day) 12 E% (1.8 g/kg/day) CHO E% 63 E% (9.4 g/kg/day) 71 E% (10.8 g/kg/day) FAT E% 18 E% 18 E% Weight:

14 C re a tin e k in a s e (U /L ) INDTAG AF PROTEIN FØR & EFTER TRÆNINGSSESSIONER (1 uge, elite orienteringsløbere) Reducerer muskelødelæggelse vs CHO Øger præsentationen vs. CHO A P R O -C H O C H O D 1 D 3 D 5 D 6 D 7 T e s t 0 h r 1 h r B Hansen et al, 2014

15

16 Sense of performance capacity Dagsform Significant reduction during the week. Reduction greater in CHO vs. PRO-CHO (interaction p<0.05) Similar findings when asking after daily training about dagsform and motivation

17 Conclusion Ingestion of protein before and protein and carbohydrate after each exercise session compared to isocaloric carbohydrate had an ergogenic effect on performance Attenuated the increase in CK as a marker for sarcolemmal disruption Attenuated the reduction in sense of performance capacity and motivation The results indicates that protein supplementation to elite endurance athletes before and after each exercise session twice daily improve recovery and their ability to cope with a strenuous training load.

18 Project 2 Protein supplementation effect on performance and recovery in elite Cyclist The National Team in Cycling U23, 1-week Training Camp (HYDRO.365). Design and Methods Results Conclusion

19 Conclusion Partly substitution of CHO with whey hydrolysate during cycling does not influence performance after 5 hrs cycling. Partly substitution of CHO with whey hydrolysate during cycling does not influence performance, muscle damage, immunfunction, cortisol or psycological parameters after 6 days of intensive endurance training. No evidence for a beneficial effect of changing the nutrient recommendation during cycling (1-1.2 g/kg/time) at least when a protein-rich recovery drink is served immediately after each training bout

20 Effect of whey protein hydrolysate on adaptation to endurance training in well-trained runners Mette Hansen 1, Lise Sondergaard 2, Torben L. Rokkedahl 1, Britt Christensen 1, Jens Bangsbo 4, Nina Brandt 4, Niels Ortenblad 2, Klavs Madsen 1,3. 1 Section of Sport Science, Institute of Public Health, Aarhus University, Aarhus, Denmark 2 Institute of Sport Science and Clinical Biomechanics, University of Southern Denmark, Odense, Denmark 3 Department of Food and Nutrition and Sport Exercise, University of Gothenburg, Sweden 4 Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark

21 Conclusion Intake of whey protein seems to have a positive influence on mitochondrial adaptions in well-trained runners compared to ingestion of isocaloric carbohydrates - and might be beneficial for endurance performance in a longer perspective Department of Public Health, University of Aarhus

22 Future research projects Nutritional strategies for optimizing performance and recovery in elite athletes - Timing and amount of protein (before training, before night) - Nutritional intake before, during and after training in order to maximize fat oxidation capacity and recovery - Gender differences in optimal amount and timing of protein - Compare different types of protein (whey protein hydrolysate, casein, whole whey protein) Department of Public Health, University of Aarhus

Journal of the International Society of Sports Nutrition 2008, 5:17

Journal of the International Society of Sports Nutrition 2008, 5:17 Journal of the International Society of Sports Nutrition This Provisional PDF corresponds to the article as it appeared upon acceptance. Fully formatted PDF and full text (HTML) versions will be made available

More information

Food Food Typical Serve Protein Content (g) Beef/lamb/pork, lean 100g cooked 31. Ham/salami/corned beef 1 slice (30g) 7. Sausage 1 (90g) cooked 13

Food Food Typical Serve Protein Content (g) Beef/lamb/pork, lean 100g cooked 31. Ham/salami/corned beef 1 slice (30g) 7. Sausage 1 (90g) cooked 13 Factsheet Protein Introduction Proteins are macronutrients that provide energy (calories) and have many structural and regulatory functions in the human body. Protein is the most important building material

More information

RECOMMENDATIONS FOR PROTEIN AND AMINO ACID TIMING FOR STRENGTH AND HYPERTROPHY

RECOMMENDATIONS FOR PROTEIN AND AMINO ACID TIMING FOR STRENGTH AND HYPERTROPHY RECOMMENDATIONS FOR PROTEIN AND AMINO ACID TIMING FOR STRENGTH AND HYPERTROPHY Eric D. Ryan, PhD, CSCS*D, NSCA-CPT*D Stallings Fellow Assistant Professor University of North Carolina Chapel Hill Department

More information

Timing van voeding voeding voor, tijdens en na inspanning. Link physical activity nutrition. Outline. The human engine

Timing van voeding voeding voor, tijdens en na inspanning. Link physical activity nutrition. Outline. The human engine Timing van voeding voeding voor, tijdens en na inspanning Lex Verdijk Congres Sport en Voeding 20 november 2015 Outline Link between physical activity and nutrition Skeletal muscle as the human engine

More information

This program includes the following:

This program includes the following: Eating for Health and Performance: The Wildland Firefighter Instructor s Guide This program includes the following: A PowerPoint presentation A brochure An instructor s guide The instructor s guide includes

More information

Current Topics. Sources of Information. Are textbooks enough? Journal Articles. Evolution of Science

Current Topics. Sources of Information. Are textbooks enough? Journal Articles. Evolution of Science Current Topics in Exercise and Sports Science Research 1 King Saud University LECTURE 3 (9-10:30am, 25 th September) Where are we heading to? Ken Nosaka, PhD Professor School of Exercise and Health Sciences

More information

Nutritional Ergogenic Aids: The Influences of Carbohydrate-Protein Supplementation During Endurance Exercise

Nutritional Ergogenic Aids: The Influences of Carbohydrate-Protein Supplementation During Endurance Exercise University of Tennessee, Knoxville Trace: Tennessee Research and Creative Exchange Masters Theses Graduate School 8-2011 Nutritional Ergogenic Aids: The Influences of Carbohydrate-Protein Supplementation

More information

Interval Training. Interval Training

Interval Training. Interval Training Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials

More information

What do you need to eat and drink to improve performance?

What do you need to eat and drink to improve performance? What do you need to eat and drink to improve performance? Sharon Madigan, Accredited Sports Dietitian Sports Institute Northern Ireland Introduction Of all the sciences that have been introduced into Gaelic

More information

Q & A: Catherine Norton, Sports Nutritionist

Q & A: Catherine Norton, Sports Nutritionist Q & A: Catherine Norton, Sports Nutritionist 1. What should the breakdown of food in terms of fats/ carbohydrates/ protein for rowers in order to support high training volumes? What should you be eating

More information

Insulin s Effects on Testosterone, Growth Hormone and IGF I Following Resistance Training

Insulin s Effects on Testosterone, Growth Hormone and IGF I Following Resistance Training Insulin s Effects on Testosterone, Growth Hormone and IGF I Following Resistance Training By: Jason Dudley Summary Nutrition supplements with a combination of carbohydrate and protein (with a ratio of

More information

Eating Actively. Dr Patricia Heavey

Eating Actively. Dr Patricia Heavey Eating Actively Dr Patricia Heavey Key Topics Balanced healthy eating for athletes Good nutrition should form an important part of your preparation for running a marathon. Just as you will plan aspects

More information

Is Chocolate Milk the answer?

Is Chocolate Milk the answer? Is Chocolate Milk the answer? Is Chocolate Milk the answer? Karp, J.R. et al. Chocolate Milks as a Post-Exercise Recovery Aid, Int. J of Sports Ntr. 16:78-91, 2006. PROS Study focused on trained athletes

More information

Recovery. Shona Halson, PhD AIS Recovery

Recovery. Shona Halson, PhD AIS Recovery Recovery Shona Halson, PhD AIS Recovery What is Recovery? Process by which the athletes physiological and psychological function is restored Recovery can result in an enhanced performance by increasing

More information

Questions Most Frequently Asked About. Sports Nutrition

Questions Most Frequently Asked About. Sports Nutrition Questions Most Frequently Asked About Sports Nutrition What diet is best for athletes? It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the body needs and

More information

Journal of Undergraduate Kinesiology Research

Journal of Undergraduate Kinesiology Research Red Bull vs. Placebo in Wingate Performance 12 Journal of Undergraduate Kinesiology Research Official Research Journal of the Department of Kinesiology University of Wisconsin Eau Claire Volume 2 Number

More information

Sports Nutrition Care Manual

Sports Nutrition Care Manual Sports Nutrition Care Manual Features Research-based nutrition information written by authors who are Board Certified as Specialists in Sports Dietetics (CSSDs). Can be used alone or as a companion to

More information

Reactive Hypoglycemia- is it a real phenomena among endurance athletes? by Dr. Trent Stellingwerff, PhD

Reactive Hypoglycemia- is it a real phenomena among endurance athletes? by Dr. Trent Stellingwerff, PhD Reactive Hypoglycemia- is it a real phenomena among endurance athletes? by Dr. Trent Stellingwerff, PhD Are you an athlete that periodically experiences episodes of extreme hypoglycemia (low blood sugar)

More information

Hiit vs liss cardio - the facts

Hiit vs liss cardio - the facts Hiit vs liss cardio - the facts With high intensity interval training (hiit) gaining so much media attention many people have started to utilize this cardiovascular format into their workouts. For many

More information

Instructor s Guide. Healthy Eating: A Guide to Nutrition Nutrition for Sports and Exercise. Introduction. Learning Objectives

Instructor s Guide. Healthy Eating: A Guide to Nutrition Nutrition for Sports and Exercise. Introduction. Learning Objectives Healthy Eating: A Guide to Nutrition Nutrition for Sports and Exercise Introduction This guide provides information to help you get the most out of Healthy Eating: Nutrition for Sports and Exercise. The

More information

Avoiding the Wall : Why women do not need to carbohydrate load. Jamie Justice. Audience: Women s marathon running groups and charity marathon coaches

Avoiding the Wall : Why women do not need to carbohydrate load. Jamie Justice. Audience: Women s marathon running groups and charity marathon coaches 1 Avoiding the Wall : Why women do not need to carbohydrate load Jamie Justice Audience: Women s marathon running groups and charity marathon coaches The marathon s dreaded mile 18 wall is enough to give

More information

Nutrition Assessment Form

Nutrition Assessment Form Nutrition Assessment Form Name: Email address: Phone Number: (Circle one) Student/faculty/Community If Student, What Year are you? Sex: M F Height: Weight: Age: Where do you live: On- Campus or Off- Campus

More information

Exercise Metabolism II

Exercise Metabolism II Exercise Metabolism II Oxygen debt & deficit Lactate threshold --------------------------------------------------------------- VO2max, VO2max and Lactate threshold CHO and fat metabolism during exercise

More information

FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS

FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS ELEVATE YOUR ENERGY Carbohydrates Are King Just like automobiles, our bodies require energy to perform.

More information

The «24h athlete» in the perspective of sports nutrition. Ina Garthe PhD Head of Sports Nutrition Norwegian Olympic Sports Centre

The «24h athlete» in the perspective of sports nutrition. Ina Garthe PhD Head of Sports Nutrition Norwegian Olympic Sports Centre The «24h athlete» in the perspective of sports nutrition Ina Garthe PhD Head of Sports Nutrition Norwegian Olympic Sports Centre Side 2 Er du trygg på at det du gjør hver dag vil hjelpe deg til å nå målene

More information

Sport Food Supplements (how) do they work? Prof. Renger Witkamp

Sport Food Supplements (how) do they work? Prof. Renger Witkamp Sport Food Supplements (how) do they work? Prof. Renger Witkamp 1 There is a lot 104,000,000 hits in Google! 2 76 pills per day, or almost 1600 in three weeks If you want to survive the Tour the France

More information

Energy Expenditure & VO 2

Energy Expenditure & VO 2 Energy Expenditure & VO 2 Current & Common Methods of Measuring Heat Production Direct & Indirect Calorimetry a) Applied Indirect Principle: all energy releasing reactions in the body ultimately depend

More information

FAT 411: Why you can t live without it

FAT 411: Why you can t live without it FAT 411: Why you can t live without it In the many nutrition talks I have done in the past, I have received numerous questions surrounding the somewhat misunderstood macronutrient of fat. Question range

More information

Nutrition Assessment Form

Nutrition Assessment Form Nutrition Assessment Form Name: Email address: Phone number: (Circle one) Student/faculty/Community How did you hear about WKU Nutrition Services? Sex: M F Height: Weight: Age: Occupation: Describe Activity

More information

Bulletin 1 WRE Welcome to Sprint orienteering 28 th and 29 th May 2016.

Bulletin 1 WRE Welcome to Sprint orienteering 28 th and 29 th May 2016. Bulletin 1 WRE Welcome to Sprint orienteering 28 th and 29 th May 2016. Funen Sprint Cup Regional championship in sprint for Jutland and Funen World Ranking Event in sprint 29th of May 2016 in Organising

More information

Diet and Exercise Performance. Is Carbohydrate Necessary? Why? 4/8/2016. Bonking (Hitting the Wall ) Energy Stores in Human Body

Diet and Exercise Performance. Is Carbohydrate Necessary? Why? 4/8/2016. Bonking (Hitting the Wall ) Energy Stores in Human Body Carbohydrates and Exercise Performance: Is low the way to go, or the way to bonk? Building Healthy Lifestyles Conference March 18, 2016 Glenn Gaesser, PhD School of Nutrition and Health Promotion Arizona

More information

Performance Enhancing Substances: Do they Enhance Performance? Diana Sugiuchi, RDN/LDN

Performance Enhancing Substances: Do they Enhance Performance? Diana Sugiuchi, RDN/LDN Performance Enhancing Substances: Do they Enhance Performance? Diana Sugiuchi, RDN/LDN Disclosures None Objectives Learn which performance enhancing substances have been shown to be beneficial to athletes

More information

Policy on Making Weight for Training and Competition

Policy on Making Weight for Training and Competition Policy on Making Weight for Training and Competition 2014 BRITISH TAEKWONDO British Taekwondo, 2014 No part of this publication may be reproduced, copied or transmitted save with the written permission

More information

A2E: Fat loss: what the personal trainer needs to know about food, exercise & fat loss

A2E: Fat loss: what the personal trainer needs to know about food, exercise & fat loss A2E: Fat loss: what the personal trainer needs to know about food, exercise & fat loss Tony Boutagy www.tonyboutagy.com Twitter/TonyBoutagy Facebook.com/BoutagyFitnessInstitute Weight loss or fat loss?

More information

NUTRITION IN TABLE TENNIS

NUTRITION IN TABLE TENNIS ETTU COACHING CONFERENCE NUTRITION IN TABLE TENNIS Danijel Borković,dr.med. Prague, 10.10.2016 Nutrition in table tennis: introduction Specifics of table tennis as an sport Fast, high-tech sport. Most

More information

UNIT 3: AREA OF STUDY 2

UNIT 3: AREA OF STUDY 2 UNIT 3: AREA OF STUDY 2 PHYSIOLOGICAL RESPONSES TO PHYSICAL ACTIVITY TOPIC 1: FOODS, FUELS AND ENERGY SYSTEMS Energy from muscular contraction comes from Adenosine Triphosphate. An acceptable abbreviation

More information

Understanding Heat Production & Dehydration During Exercise

Understanding Heat Production & Dehydration During Exercise Understanding Heat Production & Dehydration During Exercise Exercise increases heat production Heat production during exercise can easily be calculated or estimated Metabolic efficiency = ~30% Mechanical

More information

High-intensity intensity Interval Training (HIT): Performance and Iron Status in Athletes

High-intensity intensity Interval Training (HIT): Performance and Iron Status in Athletes High-intensity intensity Interval Training (HIT): Performance and Iron Status in Athletes John G. Wilkinson, PhD Hong Kong Institute of Education, Hong Kong, Division of Physical Education Presentation

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For

More information

Greyhound Sports Nutrition

Greyhound Sports Nutrition Greyhound Sports Nutrition Introduction Nutrition has the potential to have a real impact on the performance of racing greyhounds. There is evidence in both dogs and human athletes of the importance of

More information

Saturday, November 18th - UEFA A course

Saturday, November 18th - UEFA A course Saturday, November 18th - UEFA A course 9.00-9.40 9.40 MATCH ANALYSIS AND FITNESS TRAINING IN FOOTBALL 9.40-10.20 AEROBIC TRAINING IN FOOTBALL 10.30-11.50 11.50 FITNESS TRAINING IN PRACTICE 11.50-12.50

More information

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation

More information

The OPUS School Meal Study New Nordic Diet for children

The OPUS School Meal Study New Nordic Diet for children The OPUS School Meal Study New Nordic Diet for children Rikke A. Petersen PhD stud rap@life.ku.dk Department of Nutrition, Exercise and Sports Background of the OPUS School Meal Study WP 7 Communication

More information

Everyone needs to take vitamin pills. It s OK to take vitamin supplements, as they are natural substances.

Everyone needs to take vitamin pills. It s OK to take vitamin supplements, as they are natural substances. RM 13 NU: Sport Nutrition Investigation: Myth or Fact? N OTE TO T EACHER Reword some of the Myth statements into Fact statements and remove the word Myth from each card, as students have to determine whether

More information

American College of Sports Medicine Position Stand: Exercise and Fluid Replacement Summary

American College of Sports Medicine Position Stand: Exercise and Fluid Replacement Summary American College of Sports Medicine Position Stand: Exercise and Fluid Replacement Summary American College of Sports Medicine. Position Stand on Exercise and Fluid Replacement. Med. Sci. Sports Exerc.,

More information

This chapter presents

This chapter presents Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

More information

Archery: Coaching Young Athletes. Developing Fundamental Movement Skills

Archery: Coaching Young Athletes. Developing Fundamental Movement Skills Archery: Coaching Young Athletes Developing Fundamental Movement Skills Make a long term commitment Long Term Athlete Development Long Term Athlete Development (LTAD) is a strategy for helping youngsters

More information

CPT. Content Outline and Domain Weightings

CPT. Content Outline and Domain Weightings Appendix J CPT Content Outline and Domain Weightings National Academy of Sports Medicine (NASM) Page 147 National Academy of Sports Medicine - Certified Personal Trainer (CPT) Content Outline Domain I:

More information

Chocolate Milk is the Ultimate Recovery Aid For Exhausted Muscles

Chocolate Milk is the Ultimate Recovery Aid For Exhausted Muscles Chocolate Milk is the Ultimate Recovery Aid For Exhausted Muscles Chocolate milk is the ultimate recovery aid for exhausted muscles. It is chalked full of nutrients that help build up the muscles and prevent

More information

Nutrition for best performance Badminton BRONWEN CHARLESSON

Nutrition for best performance Badminton BRONWEN CHARLESSON Nutrition for best performance Badminton BRONWEN CHARLESSON Question 1 Which of the following is the best fuel for training? A: Fat C: Carbohydrate B: Protein D: Alcohol Question 1 Which of the following

More information

Running & Science MUNKSGAARD. in an Interdisciplinary Perspective. EDITOR: Jens Bangsbo & Henrik B. Larsen

Running & Science MUNKSGAARD. in an Interdisciplinary Perspective. EDITOR: Jens Bangsbo & Henrik B. Larsen Running & Science in an Interdisciplinary Perspective EDITOR: Jens Bangsbo & Henrik B. Larsen Institute of Exercise and Sport Sciences University of Copenhagen MUNKSGAARD PREFACE Running & Science 1 2

More information

Essential Fats Improve Fitness Levels and Athletic Performance

Essential Fats Improve Fitness Levels and Athletic Performance Essential Fats Improve Fitness Levels and Athletic Performance Elite athletes who have introduced Udo's 3 6 9 Oil Blend into their diets have experienced increased strength and endurance levels, faster

More information

A Calorie is a Calorie Or is It? 6 th Biennial Childhood Obesity Conference, June 30, 2011

A Calorie is a Calorie Or is It? 6 th Biennial Childhood Obesity Conference, June 30, 2011 A Calorie is a Calorie Or is It? 6 th Biennial Childhood Obesity Conference, June 30, 2011 Jeff S. Volek, Ph.D., R.D. Human Performance Laboratory Department of Kinesiology University of Connecticut Storrs,

More information

Results of the Copenhagen Cheese Studies: Importance of the matrix

Results of the Copenhagen Cheese Studies: Importance of the matrix Results of the Copenhagen Cheese Studies: Importance of the matrix Tanja Kongerslev Thorning, Post doc Arne Astrup, Professor MD University of Copenhagen World Dairy Summit 2016 Saturated fat SF has for

More information

Heart Rate Training CORRESPONDENCE EDUCATION PROGRAM # 121. Check your receipt for course expiration date.

Heart Rate Training CORRESPONDENCE EDUCATION PROGRAM # 121. Check your receipt for course expiration date. Heart Rate Training CORRESPONDENCE EDUCATION PROGRAM # 121. Check your receipt for course expiration date. After that date no credit will be awarded for this program.. 2011 by Exercise ETC Inc. All rights

More information

1940 avenue road toronto, ontario M5M 4A1 p f

1940 avenue road toronto, ontario M5M 4A1 p f 1940 avenue road toronto, ontario M5M 4A1 p 416.385.9277 f 416.385.9266 www.ntnaturopathic.com Nutrition Tune-Up: Nutrition for Active Women We all know that daily exercise is essential for optimal health,

More information

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates. Healthy Meals for Swimmers on the Go Notes on BREAKFAST - Start your day off right! Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

More information

Canoe/Kayak Flatwater

Canoe/Kayak Flatwater Canoe/Kayak Flatwater Characteristics of the Sport Canoe/Kayak Flatwater was first included in the Olympic Games, as a men's sport, at the 1936 Berlin Olympic Games. Women's events were included shortly

More information

3/2/2015. Categories of dietary supplements. Athletes use supplements because

3/2/2015. Categories of dietary supplements. Athletes use supplements because SPORTS NUTRITION: CONVENTIONAL FOOD VS SUPPLEMENTS VS SPORT FOODS GIVE YOURSELF THE OPPORTUNITY TO REACH YOUR HIGHEST POTENTIAL UMBC DIETITIAN : SARENA C GLENN RD, LDN, MS Categories of dietary supplements

More information

Dansk Selskab for Klinisk Ernæring

Dansk Selskab for Klinisk Ernæring Dansk Selskab for Klinisk Ernæring 19. årsmøde 28.05.2010 Proteinanbefalinger hos raske og syge hvad gør protein godt for? Synopsis: 2007 WHO/FAO/UNU anbefalinger: Nitrogen balance eller funktionelle kriterier?

More information

Take FORMULA 1 SPORT as a healthy meal or a snack anytime during the day.

Take FORMULA 1 SPORT as a healthy meal or a snack anytime during the day. FORMULA 1 SPORT HEALTHY MEAL FOR ATHLETES Gain confidence from your pre-competition nourishment. Balanced with carbohydrates, proteins, vitamins, and minerals, Formula 1 Sport establishes a solid nutritional

More information

Sport Nutrition Eating Habits Of NCAA Division I Athletes

Sport Nutrition Eating Habits Of NCAA Division I Athletes Sport Nutrition Eating Habits Of NCAA Division I Athletes MIKE GREENWOOD FNSCA, CSCS *D, RSCC * D, FISSN, FACSM TEXAS A & M UNIVERSITY & MARGARET JONES, FNSCA, CSCS *D, RSCC, FACSM GEORGE MASON UNIVERSITY

More information

LEVEL 3 NUTRITION & WEIGHT MANAGEMENT CASE-STUDY (75% weighting towards qualification)

LEVEL 3 NUTRITION & WEIGHT MANAGEMENT CASE-STUDY (75% weighting towards qualification) LEVEL 3 NUTRITION & WEIGHT MANAGEMENT CASE-STUDY (75% weighting towards qualification) This case study should be carried out on an apparently healthy individual who does not require medical/nutritional

More information

Other tips for safe and effective creatine supplementation:

Other tips for safe and effective creatine supplementation: Muscle Builders Flip open any fitness magazine and you are likely to find graphic before and after pictures of hulking men and women attesting to supplements that promise to erupt your anabolic drive,

More information

Year/ Semester Level 1 Semester 2 DATE: 14 th May Title: Nutrition and Biochemistry CRN: 1749

Year/ Semester Level 1 Semester 2 DATE: 14 th May Title: Nutrition and Biochemistry CRN: 1749 Leeds Metropolitan University Carnegie Faculty of Sport and Education Course: BSc (Hons) Sport and Exercise Science BSc (Hons) Sports Therapy Year/ Semester Level 1 Semester 2 DATE: 14 th May 2009 Examiner:

More information

Hydration Preparation for Marathon Running. Department of Sports Science and Physical Education The Chinese University of Hong Kong

Hydration Preparation for Marathon Running. Department of Sports Science and Physical Education The Chinese University of Hong Kong Hydration Preparation for Marathon Running Department of Sports Science and Physical Education The Chinese University of Hong Kong John O Reilly, PhD 8 th November 2014 Contents 1. Importance of hydration

More information

Cellular Energy (ATP)

Cellular Energy (ATP) FLUID HEAT & METABOLISM LECTURE 4: ENERGY SYSTEMS & CALORIMETRY Eamonn O Connor Trinity College Dublin Energy Systems 1 1 Cellular Energy (ATP) All cellular work requires ATP (adenosine tri-phosphate)

More information

Migraine, Stress and Peanut M&Ms. 2007 Stephen J. Peroutka, M.D., Ph.D.

Migraine, Stress and Peanut M&Ms. 2007 Stephen J. Peroutka, M.D., Ph.D. Migraine, Stress and Peanut M&Ms Diagnosis of Migraine Diagnosis of Migraine Migraine and Stress Migraine is an inherited disorder occurring in people who have both an undue tendency to seek stress and

More information

Hydration status and Sport Drinks for Athletes

Hydration status and Sport Drinks for Athletes Hydration status and Sport Drinks for Athletes Proper hydration before you exercise, monitoring your hydration status during exercise, and replacing fluid losses post exercise are vital to ensuring your

More information

Figure 1. Schematic representation of members and interaction of an IST

Figure 1. Schematic representation of members and interaction of an IST Sport Nutrition Assessment: Questions, analysis and tools to consider Dr. Trent Stellingwerff, PhD / Nestlé Research Center Sr. Scientist PhD- University of Guelph, 2005 BSc- Cornell University, 2000 Gaining

More information

Downers Grove Park District Fitness Center Personal Training Staff

Downers Grove Park District Fitness Center Personal Training Staff Downers Grove Park District Fitness Center Personal Training Staff A personal trainer will design a workout customized for you, help you learn correct and safe techniques, stay motivated and meet your

More information

Nutrition for Endurance: Cycling

Nutrition for Endurance: Cycling Nutrition for Endurance: Cycling Superior cycling ability comes from good training. However, without good food choices and the correct timing of meals, your training and performance will suffer. You need

More information

Monitoring of the dairy cow for optimizing health and production - energy and protein status

Monitoring of the dairy cow for optimizing health and production - energy and protein status Monitoring of the dairy cow for optimizing health and production - energy and protein status Department of Animal Science, Aarhus University, Tjele, Denmark AU-FOULUM KLAUS LØNNE INGVARTSEN HEAD OF DEPARTMENT

More information

Note Taking Guide. Carbohydrates, Fats, and Proteins (pp ) Foods Supply Nutrients. Foods Supply Energy. Section 8-1.

Note Taking Guide. Carbohydrates, Fats, and Proteins (pp ) Foods Supply Nutrients. Foods Supply Energy. Section 8-1. Section 8-1 Note Taking Guide Carbohydrates, Fats, and Proteins (pp. 192 199) Foods Supply Nutrients 1. List four reasons why the body needs nutrients. The body needs nutrients to a.. b.. c.. d.. 2. List

More information

MILK It does a body good

MILK It does a body good MILK It does a body good September 2007 In the early 90 s an ad campaign began that reminded Americans of the benefits of drinking milk. Besides the obvious benefits of strong teeth and bones milk provides

More information

EXERCISE SCIENCE AND NUTRITION

EXERCISE SCIENCE AND NUTRITION EXERCISE SCIENCE AND NUTRITION BEAU GREER, PH.D., CSCS, DIRECTOR Phone: 203-396-8064 Fax: 203-365-4723 Email: greerb@sacredheart.edu Program Rationale The program offers graduate level study in exercise

More information

SUGGESTED STUDENT PREPARATION PREPARATION FOR CATEGORY I

SUGGESTED STUDENT PREPARATION PREPARATION FOR CATEGORY I SUGGESTED STUDENT PREPARATION The following workouts are designed for two categories of people: Category I are for future EOD students that have not been on a regular routine physical training program.

More information

Hydration_Layout 1 07/09/ :07 Page 1. An Introduction COACHING IRELAND THE LUCOZADE SPORT EDUCATION PROGRAMME

Hydration_Layout 1 07/09/ :07 Page 1. An Introduction COACHING IRELAND THE LUCOZADE SPORT EDUCATION PROGRAMME Hydration_Layout 1 07/09/2010 15:07 Page 1 E M P O W E R I N G I R I S H S P O RT H Y D R AT I O N An Introduction Hydration_Layout 1 07/09/2010 15:07 Page 2 2 H Y D R AT I O N A N I N T R O D U C T I

More information

University of South Florida, Tampa, FL. Nutrition Laboratory

University of South Florida, Tampa, FL. Nutrition Laboratory Bill Campbell, PhD, CSCS, FISSN Assistant Professor of Exercise Science at the University of South Florida, Tampa, FL. Director of the Exercise and Performance Director of the Exercise and Performance

More information

SiS Beginner Sportive Training Plan - 12 weeks

SiS Beginner Sportive Training Plan - 12 weeks SiS Beginner Sportive Training Plan - 12 weeks This sportive training plan should give you a great start to your training if you re used to exercising 2-3 times per week already, with at least one bike

More information

The Role of Protein and Carbohydrates in Gaining Body Mass Elijah Luken May 2014

The Role of Protein and Carbohydrates in Gaining Body Mass Elijah Luken May 2014 The Role of Protein and Carbohydrates in Gaining Body Mass Elijah Luken May 2014 Introduction: From athletes to everyday people, men to women, many people around the world are actively involved in some

More information

Training Program for Clubs and Individuals. FISA Development program. rowing

Training Program for Clubs and Individuals. FISA Development program. rowing Training Program for Clubs and Individuals FISA Development program rowing Read this first! The program is made after requests from Clubs and individual rowers with ambitions to participate in international

More information

Food Health Claims Physical Performance

Food Health Claims Physical Performance Food Health Claims Physical Performance Author: Dr Sally Cudmore, CEO, Atlantia Food Clinical Trials, 2.25 Western Gateway Building, University College Cork, Cork, Ireland INTRODUCTION Physical activity,

More information

February 2006. 23 Best Foods for Athletes

February 2006. 23 Best Foods for Athletes 23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of

More information

Practical Sports Nutrition: Food for Athletes and Sports People

Practical Sports Nutrition: Food for Athletes and Sports People Practical Sports Nutrition: Food for Athletes and Sports People Dr Karen Reid PhD BSc. Nutrition (Hons) Registered Dietitian & Sport and Exercise Nutritionist (rsen) Director: Performance Food Ltd www.performancefood.co.uk

More information

The world-class athletes of the Australian Institute of Sport use PowerBar as part of their sports nutrition programs.

The world-class athletes of the Australian Institute of Sport use PowerBar as part of their sports nutrition programs. POWERBAR PERFORMANCE BAR Helps deliver more sustained energy to muscles* Contain C2 MAX 2:1 glucose to fructose carbohydrate ratio 230mg of sodium - the key electrolyte lost in sweat 41g of Carbohydrates

More information

Exercise, Immune Function and Infection Dr Neil Walsh

Exercise, Immune Function and Infection Dr Neil Walsh Exercise, Immune Function and Infection Dr Neil Walsh School of Sport, Health and Exercise Sciences, University of Wales, Bangor, Gwynedd, LL57 2PZ Overview Research in athletes and military: 1. Upper

More information

Sessions. Workshops. Lectures, discussions and workshops. PhD students, members of the PhD Network of Diabetes and Metabolism, Danish Diabetes Academy

Sessions. Workshops. Lectures, discussions and workshops. PhD students, members of the PhD Network of Diabetes and Metabolism, Danish Diabetes Academy Sessions PHD COURSE PROGRAMME BASAL METABOLISM AND MOLECULAR MECHANISMS IN THE METABOLIC SYNDROME I II III IV V Basal metabolism The metabolic syndrome (MS), epidemiology and fat cells Inflammation, exercise

More information

Short Duration High-Intensity Interval Training Improves Aerobic Conditioning of Female College Soccer Players

Short Duration High-Intensity Interval Training Improves Aerobic Conditioning of Female College Soccer Players Original Research Short Duration High-Intensity Interval Training Improves Aerobic Conditioning of Female College Soccer Players ANDREA E. ROWAN*, TANNIN E. KUEFFNER*, and STASINOS STAVRIANEAS Department

More information

In This Chapter: The Chemistry of Energy Production

In This Chapter: The Chemistry of Energy Production In This Chapter: The Chemistry of Energy Production The Three Energy Systems Immediate Energy: The Phosphagen System Short-term Energy: The Glycolytic System Long-term Energy: The Oxidative System Putting

More information

road cycling RACING FASTER time trial stage racing sportive training smart carbo loading your guide to Official Sponsor of: 11 speed for all

road cycling RACING FASTER time trial stage racing sportive training smart carbo loading your guide to Official Sponsor of: 11 speed for all 9 7 7 0 0 1 1 4 3 1 2 1 6 2 0 road cycling your guide to RACING FASTER Official Sponsor of: sportive time trial stage racing 11 speed for all www.cyclingweekly.co.uk Thursday May 14, 2009 88 page issue

More information

NAME: The measurement of BMR must be performed under very stringent laboratory conditions. For example:

NAME: The measurement of BMR must be performed under very stringent laboratory conditions. For example: NAME: HPER 3970 BODY COMPOSITION / WEIGHT MANAGEMENT / SPORT NUTRITION LABORATORY #1: ASSESSMENT OF RESTING METABOLIC RATE AND SUBSTRATE UTILIZATION DURING EXERCISE Introduction Basal Metabolic Rate /

More information

WORKING OUT HEART RATE ZONES AND USING THEM AS A TRAINING TOOL

WORKING OUT HEART RATE ZONES AND USING THEM AS A TRAINING TOOL WORKING OUT HEART RATE ZONES AND USING THEM AS A TRAINING TOOL The information below will enable you to understand, calculate and integrate heart rate zone work into your training. It is in an effective

More information

Water It s Crucial Role in Health. By: James L. Holly, MD

Water It s Crucial Role in Health. By: James L. Holly, MD Water It s Crucial Role in Health By: James L. Holly, MD After a two week hiatus, we return to our series entitled, Aging Well. It is often the case that in health we become so infatuated with the exotic,

More information

Youth Soccer Players Nutrition Schedule

Youth Soccer Players Nutrition Schedule Youth Soccer Players Nutrition Schedule Pride in the Program This is a guide used to assist in the healthy nutrition of a youth soccer player Table of Contents Typical Training Day Schedule..3 Tournament

More information

Ettinger & Feldman Textbook of Veterinary Internal Medicine

Ettinger & Feldman Textbook of Veterinary Internal Medicine Ettinger & Feldman Textbook of Veterinary Internal Medicine Client Information Sheet Nutritional Management of Chronic Renal Disease Andrea J. Fascetti and Sean J. Delaney What is kidney failure and why

More information

PE 715 Lifetime of Fitness

PE 715 Lifetime of Fitness PE 715 Lifetime of Fitness Enduring Understandings o The five components of Health Related Fitness serve as the foundation for this curriculum ü The FITT Formula for each component of health related fitness

More information

Clinical trials and Myokines

Clinical trials and Myokines Clinical trials and Myokines Hellsten Ylva Background: Cardiovascular disease is a major cause of death in the western world. Regular physical activity is known to be highly beneficial for improving cardiovascular

More information