Event Food Flashcards
What do you eat for pre event food ?
If event is more than 60 mins:
1g/kg body mass of carbohydrates
Usually range 1-4g/kg
What do you eat during an event ?
Continue consuming high GL carbohydrates
Event < 45 mins =no carbs
Event 45-75 mins =-30 mins small amounts (ie. Sports drink)
Event 60 mins + =1 hr 30-60 g per hour
(On training days:)
Medium intensity (1 hour a day) = 5-7g/kg body mass/day
High intensity (1-3 hours) = 6-10g/kg/day
What do you eat post event ?
Carbohydrates 1g/kg/hour
Solid or liquid (no difference in glycogen synthesis)
Ensure meal consists of protein and nutrients
What is glycogen synthesis ?
The conversion of glucose (in blood) to glycogen (stored in muscle and liver).
When do you take pre event food ?
1-6 hours before event consume low Gl carbohydrates (ie. Starches: rice, bread)
1-2 hours before event consume high Gl carbohydrates (ie. Sugars: honey)
When do you eat during event food ?
Depends on event:
Football - half time
Tennis players - change of ends
Road cyclists - regular intervals (carbohydrate gel)
When do you eat post event food ?
First 2 hours of event (most susceptible to glycogen synthesis).
Optimal time: 30 mins post event (metabolic window)
What is the metabolic window ?
30 minute period after exercise when nutrition allows body to replenish fuels rather than use them.
What is glycemic index (Gl) ?
A ranking of food based on their effect on blood glucose.
Low Gl carbohydrates: absorbed slowly
High Gl carbohydrates: absorbed quickly
Why take pre event food ?
- To top up carbohydrates stores
- to maintain liver and muscle glycogen stores
- to maintain blood glucose levels
- to prevent glycogen depletion
Why take during event food ?
- to sustain carbohydrate availability
- to maintain blood glucose levels
- to prevent glycogen depletion
Why take post event food ?
- to replenish glycogen stores
- include protein (produces a higher rate of glycogen synthesis than carbohydrate alone)
