Overview: Carbohydrates

Transcription

1 Overview: Carbhydrates! Imprtance f carb strage! Muscle & liver! Hw many carbs are right fr yu?! What t eat befre, during and after exercise t enhance perfrmance.

2 Carbs - Mst Imprtant Energy Surce fr Exercise! Only fuel that prvides the muscle with energy with r withut xygen.! The higher the intensity, the greater the reliance n carbs (glucse and glycgen).! Assists in the use f fat as fuel.! Stred in muscle s it is a rapid surce f fuel fr wrking muscle.

3 Glycgen! The way the bdy stres glucse! Limited strage! Stred in muscle & liver! Imprtant t have adequate stres because glucse is used fr:! Fuel in the anaerbic and aerbic system! Fat burning; glucse must be available t use fat t make ATP in the aerbic system

4 Glucse Stred in 3 Lcatins! Muscle glycgen! Majr surce f glucse fr the muscle! Prvides calries! Liver glycgen! Prvides calries! Glucse in bld! Prvides 100 calries

5 Glycgen Depletin! Occurs during prlnged endurance exercise! Can ccur during intermittent sprts and strength training! Can be gradual, ccurring ver repeated days f training. Glycgen decreases each day! Wrkuts becme difficult and fatigue is cmmn.

6 Decline in Glycgen Stres Prgressive decline due t inadequate carbs (< 50% f ttal calries) pg. 82 LAM bk 'D 'Tt 9 'D [] tn s!) g ) 0, 0 z X td l-t cd L.+ cd 0c a $ a5 i-j!) -i -t -t cd X (a sfr' a- (D p- l-1 I { Ft td' H H - (D r+ 6 cd a) r+ (D F+) U 6 D) CD c (D.) 6 ts.+ a Fl q ; - cr F.t cd - 0c Y,f (^J $ie[ie$filfii{tegt a t; g F.[s F il + n + +f b ie geifttggt$}$feiff EgFg1fiEEEFg+[[ilgi aa) G c\ T 3 H.+ rd (D FD 50c FJO ta A@ il.< (D (D h H d F-t d OC 3 6-t n E?D sd a JH Fa l A6 ct Ad c ) a (n t-?! a) a -i 0c F.t a E a Fl I i!i! F-F8 5 p 5 qlf+)ijtlh 2 *E-ii ^ A-HR? i+ a! S -' =!DXHaats a-3 EH'tt)< EE-E.+ 5 E. p +,- 3$iH: PHHgg(e' H Ft-r i lff [F.? s I pf E5qE 6 S -.*,d:j*ii p&x6' - 6-6b6 F i q. e+ (n CD X + rd N) N + q t\) k H E'=.P, 9 FF 9 O I < r' ar 9e ' Ff,: F + :P5.i-Oafr6 Ha S.p:9. a x sd.+ -!J.D.)B,-i 0a F' " -i aa (nd.) X '.+ OiIt t gc.+ t+) t-t s)+.-t F.t.+ G. td -t c E Fl q FJ + F ;J r+ 4 CD CD F+ i!h ts r+ 4 a (D \ 6.+ I H p +) a '.t d h p.d (n a c r.t cd t i p.+ r+ - -t ro :F i.t -i f-t h 6 7' E \{^ n td) H. a) VH a+ ) { c AX CD -t '-+ d 0c c a A.D II -.+ t?d!r ds s$ss$s$$$fs$r$ P{F**'5ipf,ag;BtH.$ m 3 c F c tu'tt : 'n e 5 AI..t rd ct, I c.d c Fe C' s5 q3 O.D 9r rcl df ==' id.d a=' +.9 9R =,D c!4. =<,D 6 E6' EE 3.8r r< CL r-

7 Glycgen Stres & Endurance! Strng cnnectin between muscle glycgen and length f time t exhaustin.! Study: 3 grups f runners eating different diets fr 3 days. High fat diet < 5% calries frm carbs Mixed diet 50% calries frm carbs (typical American diet) High carb diet 82% calries frm carbs

8 Diet & Time t Exhaustin

9 Why did runners have mre endurance n high carb diet?! Increases glycgen stres! 3 days f high carb dietplenty f glucse stred as glycgen.! Adequate glycgen strage befre exercise! Delays fatigue! Cntributes t endurance

10 Challenge Questin Studies shw that runners wh eat a typical mixed diet (50% carbs, 25% fat, 25% prtein), can exercise fr apprximately minutes until exhaustin. a) 90 minutes (1 ½ hurs) b) 120 minutes (2 hurs) c) 150 minutes (2 ½ hurs) d) 180 minutes (3 hurs)

11 Hw many carbs d yu need?! Determined by weight and exercise! Fr endurance & strength training! 5-10 grams carbs per kg f bdy weight! Weight (lb.) 2.2 = kg

12 Hw many carbs d yu need?! New guidelines frm Internatinal Olympic Cmmittee (IOC):! Determined by duratin r intensity f exercise: Lw intensity: 4-5 g/kg/daily Mderate intensity (1 hur): 5-7 g/kg High intensity (1-3 hurs): 6-10 g/kg Very High intensity: 8-12 g/kg

13 Sccer Player Hw many grams f carbs needed t maintain glycgen stres? 1. Determine weight in kilgrams 172 lbs. 2.2 = 78 kilgrams 2. Determine exercise duratin r intensity 2 hurs f high intensity = 8 g per kg f bdy weight 3. Multiply the numbers 78 kg x 8 g. f carbs = 624 grams carbs each day

14 Hw many carbs d YOU need? 1. Determine yur weight in kilgrams Weight by 2.2 = kg 2. Determine yur exercise duratin r intensity Lw intensity: 4-5 g/kg/daily Mderate intensity (1 hur): 5-7 g/kg High intensity (1-3 hurs): 6-10 g/kg Very High intensity: 8-12 g/kg 3. Multiply the numbers kg x grams f carbs = ttal grams carbs each day 4. Experiment with cnsuming this amunt.

15 Carbs: Grams vs. % Calries! 4-10 g/kg/day takes int accunt bdy wt.! Mre accurate & practical t cnsume a specific amunt f grams frm carbs rather than a % f calries! 60 kg endurance athlete eats < 2000 calries per day, a diet f 60% calries frm carbs (4-5 g/kg) will nt maintain ptimal glycgen stres.

16 Eating Befre Exercise! High carb diet n a daily basis helps maintain adequate glycgen strage! With adequate glycgen, exercise lasting <90 minutes (mderate, intermittent r high intensity), n benefit fr carbs prir t event.! High carbhydrate meal the night befre event helps maximize glycgen stres! Chse a familiar fd

17 Eating Befre Exercise, cnt.! Mrning practice r event:! Exercise >60-90 minutes: may want t eat small high carb meal at least 1 hur prir (limit fat, prtein, fiber)! Afternn practice r event:! Best t eat lunch 3-4 hurs prir! Eating within 2 hurs f exercise, limit fat, prtein, fiber! Imprtant nt t be digesting fd during exercise.! Experiment with pre-exercise meals t determine what wrks best.

18 Carbs During Exercise! Imprtant if exercise lasts > 1 hur! Helps maintain bld glucse & spare glycgen! Ability t absrb carbs limits intake. The bdy can absrb:! gram carb/minute! g. f carbs/hur

19 Carbs During Exercise! The bdy can absrb & burn carbs at rate f:! gram carb/minute! g. f carbs/hur! Carb amunts abve this my cause nausea, cramping r diarrhea.! Can btain g. frm fd (fig bars, gels, energy bars) r sprts drinks.

20 Sprts Drinks During Exercise! Sprts drinks prvide carbs and fluids! Best because they prvide 4-8% carbhydrate! Gatrade is 14 grams f carbs per 8 unces! D nt drink juice! Juice is 27 grams carbs per 8 unces! Cntributes t cramping, nausea and diarrhea! The bdy can absrb grams/hur! Gradually drink apprx. 24 unces (3 c.) per hur! Ex. Gatrade: 24 unces per hur = 42 grams

21 Pst Exercise Recvery! Adequate glycgen strage is critical fr cntinual ptimal perfrmance.! Replacing glycgen after strenuus training (1-2 hrs) helps minimize fatigue.! Within 2 hurs, glycgen is restred at 8%/hr. Afterwards, it drps t 5%/hr.! It takes hurs t replace glycgen.

22 Pst Exercise Recvery! Within 30 minutes after exercise:! Best t cnsume carb drink - chclate milk r sprts drink! Sucrse and glucse are better at restring glycgen than fructse frm fruit! Within 2 hurs after exercise:! Cnsume high carb meal pasta, bread, rice! Must cnsume 5-10 grams carbs per kg bdy weight every day during training.