PRESENTATIONS

9, 11, 16, 18, 23 MARCH

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 6DEFINITION

AEROBIC

metabolic pathways that do depend on oxygen are

used

LECTURE 6GENERAL COMMENTS

for success in sports must get nutrients WWFQ to maximise

benefits of training and performance during event

LECTURE 6GENERAL COMMENTS

Athletic success depends on:• nutrition in training •pre-event nutrition

•during event nutrition (if applicable) and

•nutrition post-event

LECTURE 6GENERAL COMMENTS

CAVEATinformation presented is of a

more general nature-individual tailoring of timing, foods,

drinks and their quantities is done by trial and error

SPRINT-ANAEROBICTRAINING 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-ANAEROBICPRE-EVENT- ie day of competition

Do not eat much but do not be hungry

SPRINT-ANAEROBICPRE-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• fruitThe 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-ANAEROBICPOST 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-ANAEROBICPOST 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

HOCKEYTRAINING

-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

HOCKEYPRE-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 intestinaldiscomfort- 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

SOCCERTRAINING

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!

BASKETBALLPRE-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

TRAININGPRE-EVENTDURING 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-AEROBICTRAINING

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-AEROBICTRAINING

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-AEROBICPRE-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-AEROBICDURING 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-AEROBICDURING 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- AEROBICPOST 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- AEROBICPOST 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