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 & recvery
Carbs - Mst Imprtant Energy Surce fr Exercise Glucse is nly nutrient that prvides the muscle with energy with & withut xygen The higher the intensity, the greater yur reliance n glucse and glycgen (carbs). Assist in the use f fat as fuel. Stred in muscle s it is a rapid surce f fuel fr wrking muscle.
Glycgen The way the bdy stres glucse Limited strage Stred in muscle & liver Imprtant t have adequate stres: Glucse used in anaerbic and aerbic system Fat burning; glucse must be available s fat can be used t make ATP in aerbic system
Glucse Stred in 3 Lcatins Muscle glycgen Majr surce f glucse fr the muscle Prvides 1200-1600 calries Liver glycgen Prvides 300-400 calries Glucse in bld Prvides 100 calries Glucse stred with water Every 1 g. glycgen; 3 g. water stred
Challenge Questin - Carbs 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)
Glycgen Depletin Occurs during prlnged endurance exercise Can ccur during intermittent sprts and strength training
Energy System Mix & Sprt
Glycgen Depletin Occurs during prlnged endurance exercise Can ccur during intermittent sprts and strength training Can be gradual, ccurring ver repeated days f training. Wrkuts becme difficult and fatigue is cmmn.
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High Carb Diet Replenishes and maintains glycgen Minimizes fatigue frm glycgen depletin Increases exercise duratin
Glycgen Stres & Endurance Strng cnnectin between muscle glycgen & length f time t exhaustin. Study: 3 grups f runners eating different diets fr 3 days prir t exercise: High fat diet < 5% calries frm carbs Mixed diet 50% calries frm carbs (typical American diet) High carb diet 82% calries frm carbs
Diet & Time t Exhaustin
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
Challenge Questin Carbs Study shwed 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) Hw lng did they run n high carb diet?
Diet & Time t Exhaustin
Hw many carbs d yu need? Determined by weight and type f exercise Fr endurance & strength training 4-12 grams carbs per kg f bdy weight Weight (lb.) 2.2 = kg
IOC Carbhydrate Guidelines Recent guidelines frm Internatinal Olympic Cmmittee (IOC): Determined by weight, duratin & intensity f exercise: Lw intensity: 4-5 g/kg/daily (4) Mderate intensity (1 hur): 5-7 g/kg (6) High intensity (1-3 hurs): 6-10 g/kg (8) Very High intensity: 8-12 g/kg (10)
Sccer Player -172 lbs Hw many grams f carbs are needed every day during seasn? He plays sccer 2-3 hurs/day (high intensity). 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
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 (4) Mderate intensity (1 hur): 5-7 g/kg (6) High intensity (1-3 hurs): 6-10 g/kg (8) Very High intensity: 8-12 g/kg (10) 3. Multiply the numbers kg x grams f carbs = ttal grams carbs each day 4. Experiment with cnsuming this amunt.
High Carbhydrate Fds Lk at the list n pages 5, 6 & 7 in EC bk. With classmate, find at least 2 high carb fds each f yu wuld eat fr each meal: List the fd & grams f carbs Breakfast Lunch Dinner Snack Any surprises?
Eating Befre Exercise High carb diet n a daily basis helps maintain adequate glycgen strage N benefit t have carbs prir t event if: Adequate glycgen stres Exercise lasting <90 minutes High carbhydrate meal the night befre event helps maximize glycgen stres Chse a familiar fd
Eating Befre Exercise, cnt. Mrning practice r event: Exercise >90 minutes: chse small high carb snack at least 1 hur prir (limit fat, prtein, fiber) Afternn practice r event: Best t eat lunch 3-4 hurs prir If eating w/in 2 hrs. f exercise - limit fat, prtein, fiber Imprtant nt t be digesting fd during exercise. Experiment with pre-exercise meals t determine what wrks best.
Carbs During Exercise Imprtant if exercise lasts > 1 hur Helps maintain bld glucse & spare glycgen Ability t absrb glucse limits intake. The bdy can absrb: 0.5-1 gram glucse/minute 30 60 g. glucse/hur
Carbs During Exercise The bdy can absrb & burn carbs at rate f: 0.5-1 gram glucse/minute 30 60 g. glucse/hur Cnsuming > 60 g. f glucse/hr. my cause nausea, cramping, diarrhea Can btain 30-60 g. frm sprts drinks r fd (fig bars, gels, energy bars)
Sprts Drinks During Exercise Sprts drinks prvide carbs (glucse) and fluids 14-20 g. carbs per 8 z. recmmended 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 30-60 grams/hur Gradually drink apprx. 24 unces (3 c.) per hur Ex. Gatrade: 24 unces per hur = 42 grams
Pst Exercise Recvery Adequate glycgen strage is critical fr cntinual ptimal perfrmance. Replacing glycgen after strenuus training helps minimize fatigue. Within 2 hurs, glycgen is restred at 8%/hr. Afterwards, it drps t 5%/hr. It takes 20-22 hurs t replace glycgen.
Pst Exercise Recvery Within 30 minutes after exercise: Best t cnsume carb drink - chclate milk r sprts drink Within 2 hurs after exercise: Cnsume high cmplex carbhydrate meal pasta, bread, rice, beans, ptat Cmplex carbs (lng chains f glucse) better at restring glycgen than fruit (fructse) Guidelines: Cnsume 4-12 grams carbs per kg bdy weight every day during training.