Brian EsserProf. ConeProfessional Development 10 November 2016

-I am currently apart of the NJEA (New Jersey Education Association. This association is an organization that is nationally recognized when it comes to spread all types of education. Within this organization I am able to learn much more about what the outside world is like from the professional standpoint. The NJEA educates people on many different areas of life, this will help me to be a better people person as I walk through life. Also, the association reaches a broad horizon of events and areas in which I can learn many different marketing and technical skills from.

-Dominic’s Tavern is a bar in Bellmawr where I have been working part time for that past 9 months. I first started here as a barback and now worked my way to bartender. I work usually Friday nights and Saturday mornings. Shifts are usually 11 hours long and we close at 4 am. Dominic’s have made me grow very much as a person because of the people skills I have obtained from this business. As a bartender I serve people drinks all night long, I am also the entertainment many people rely on. I’ve learned to interact well with people even when sometimes I do not want to. This will help me as I will be working with people my entire life

-Over the past week I have worked on a nutritional project that is being contributed into Dr. Birens event on holiday eating habits. My research project broke down the effects of high fat diets that many people during the holidays. Thus, the need for carbohydrates in the diet for athletes to perform is essential which is what I argued in my presentation. I do not know if Dr. Biren is going to use my exact work but I contributed my findings to him on November 9 th 2016. Thus, my contribution to a professional study and in the future I will have a much better understand of how professionals operate.

Brian EsserProf. JiaNutrition Advice9 November 2016

Rationale

Carbohydrates are essential to peak athletic performance, a diet low in carbohydrate consumption will hinder the ability to perform well under vigorous conditions. Without the proper consumption of carbohydrates that body cannot store enough energy to be used at high intensity exercise. Thus, peak performance is diminished under low carbohydrate diets. The Academy of Physical Education states that “Low carbohydrate ketogenic diets decrease the ability to perform high intensity work, due to decreased glycogen muscle stores”(Zajac, 2014) Consequently, muscles cannot not do as much work as they could with the proper glycogen stores. Essentially, total work done by the muscle is lost because of the inadequate muscle glycogen storage. In fasted individuals potential to reach peak VO2max is lost because of the inability to recruit muscle fibers due to the rapid depletion of blood glucose. The American College of Sports Medicine states “During prolonged exercise in the fasted state, however, blood glucose concentration often decreases owing the depletion of liver glycogen stores.”(Coggan, 1991) Also, the oxidation rate of glucose is severely decreased in metabolism because of the body’s lack of carbohydrate intake. Accordingly, the body cannot metabolize glucose as abundantly or efficiently when performing glycolysis for energy simply because stores are low, nor can it obtain enough energy from glycogenolysis. This inability is singularly due to the fact that carbohydrate intake deficient. Although, low carb high lipid diets are favorable in low intensity exercises because of the cross-over theory. A study performed by UNLV students says “Lipid oxidation improves with training at low- and moderate- intensities of exercise”(Pettigrew, 2010) This suggests that under low intensity conditions lipids are used more often as a fuel source. Consequently, under these conditions sports and performance requiring low intensity may favor ketogenic diets. But for high intensity performance athlete’s carbohydrate rich diets are essential to reaching performance potential. Experts suggest “CHO intake ranges from 5 to 7g/kg/day for general training needs and 7 to 10g/kg/day for the increased needs of endurance athletes are suggested.”(Burke, 2001) Low carb ketogenic diets are even lower in grams per kilogram per day which is very unfavorable to the high performance athlete. Therefore, for peak performance to be reached an adequate amount of carbohydrates must be taken in from the diet nearly 65% of the diet. The fewer amount of carbohydrates that are consumed the more performance drops in high intensity exercise.

Works Cited

Zajac, A. (2014, June 27). The Effects of a Ketogenic Diet on Exercise Metabolism and PhysicalPerformance in Off-Road Cyclists. Nutrients, 6(7), 2493-2508. doi:10.3390/nu6072493

Carbohydrates and exercise performance in non-fasted athletes: A systematic review of studiesmimicking real-life. (2013, January 28). Nutrition Journal, 12(16). doi:10.1186/1475-2891-12-16

Coggan, A., Ph. D. (1991, January 20). Carbohydrate Ingestion During Prolonged Exercise:Effects on Metabolism and Performance. Exercise and Sports Science Reviews, 19(1), 1-40.Retrieved October 26, 2016, from http://journals.lww.com/acsm-essr/Citation/1991/01000/1_Carbohydrate_Ingestion_During_Prolonged.1.aspx

Pettigrew, C. (2010, December 12). The Relationship between fitness level, gender, and the percentage of VO2 max at crossover. UNLV THESES, DISSERTATIONS, PROFESSIONAL PAPERS, AND CAPSTONES, 1, 1-58. Retrieved November 9, 2016, from http://digitalscholarship.unlv.edu/thesesdissertations/724/

Burke, L. M. (2001, April 3). Guidelines for Daily Carbohydrate Intake Do Athletes Achieve Them? Sports Medicine, 31(4), 267-299. doi:10.2165/00007256-200131040-00003

Miquillen, J. (2013, June 4). High-fat, low-carb diets: Good for you and your cycling? Retrieved November 8, 2016, from https://cyclingtips.com/2013/08/high-fat-low-carb-diets-good-for-you-and-your-cycling/