Guidelines Flashcards
What are the (general) daily carbohydrate intake guidelines for light, moderate, high (1-3hrs) and very high exercise (4-6hrs)?
Light = 3-5g/kg/d
Moderate = 5-7g/kg/d
High = 6-10g/kg/d
Very High = 8-12g/kg/d
When preparing for events lasting <90min exercise, describe the approach we use.
General fueling up
- 7-12g/kg/d as per daily fuel needs
When preparing for events lasting >90min in sustained, intermittent exercise, describe the approach we use.
Carb-loading
- 10-12g/kg/d for 36-48h pre-event
What are the carbohydrate targets for pre-event fueling?
1-4g/kg body mass, consumed 1-4h before exercise
Breakfast before competition: toast, bagels, porridge, cereal, rice, bananas
Ketogenic diet
Very low CHO intake and high fat intake.
- <50g carbohydrate/day, fat intakes >70-80% energy
- 15% or 1.5g/kg/d protein
- Ensure adequate sodium/potassium
What are the classical guidelines for carbohydrate feeding during exercise?
60grams per hour (1g/min) during exercise
Ex: 1litre/h of sports drink or 80g of Jelly babies
What are the updated guidelines for carb feeding at 30-75mins, 1-2hours, 2-3hours, and >2.5hours?
30-75mins: small amounts such as single or multiple transportable carbohydrates
1-2hours: 30g/hour such as single or multiple transportable carbohydrates (advise fast absorbed carbs - glucose, sucrose)
2-3hours: 60g/hour such as single or multiple transportable carbohydrates (advise fast absorbed carbs - glucose, sucrose)
> 2/5hours: 90g/hour and only multiple transportable carbohydrates
What is the guidelines for carbohydrate intake after exercise in terms of:
- Timing of intake
- Amount of carbs
- Types of carbs.
Early and frequent carbohydrate feeding (within the first hour and at 30min intervals for 4h thereafter, before resuming normal diet).
1.2 g/kg/h for first 4-6 hours, of carbs with a moderate-to-high glycaemic index which provides a readily available source of substrate for glycogen synthesis.
What is the recommended carbohydrate ingestion rate to maximize muscle glycogen resynthesis after exercise?
1.2 g/kg/h
Role of protein co-ingestion in post-exercise recovery
Protein can be co-ingested if CHO intake is sub-optimal (below 1.2 g/kh/h) as it increases muscle glycogen synthetic rate when compared to just sub-optimal CHO intake.
What are the ACSM guidelines for hydration 2-4h pre-event?
5-10ml fluid/kg body weight
- Sodium, salt snacks or small meals may help
- More fluid if no/dark urine
What are the ACSM guidelines for hydration during exercise?
Sufficient fluid to limit body mass losses to <2% and limit excessive electrolyte imbalance.
- Typically, 0.4-0.8L/h of fluid
- Coolers drinks may help with thermoregulation + flavour can encourage voluntary consumption.
- Exercise >2h - add sodium to fluid
- Exercise >1h - may consider CHO addition
What are the ACSM guidelines post-exercise (rapid recovery and more recovery time)?
Rapid recovery (<12h) - consume 1.25-1.5L for each kg BM loss + sodium.
More recovery time - resume dietary practices + extra plain water.
What should CHO-E (carbohydrate-electrolyte) solutions do?
- Supply CHO as the major energy source
- Be effective in maintaining hydration status
- Energy - 80-350kcal/L from CHO, >75% of energy from CHOs that induce high glycaemic response.
- Sodium: 20-50mmol/L (460-1150mg/L)
What is the protein reference nutrient intake (RNI)?
0.75 g/kg/d
80kg body mass = 60g of protein/day
What is the recommended dietary allowance (RDA) for protein?
0.8 g/kg BM
What is the optimal protein dose post-exercise for muscle protein synthesis?
0.25g/kg
In an 80kg person, this is 20grams
To maximize training adaptations, protein intakes for athletes are suggested to be how much (optimal amount)?
1.6 - 2 g/kg/day
Identify the 6 factors that help lean mass preservation during energy restriction/deficit.
1) Exercise training (especially
resistance training)
2) Early post-exercise protein intake (leucine-rich, rapidly digested source - whey)
3) Slow rate of weight loss (0.5kg/week)
4) High dairy protein consumption (3-7 serves dairy/d)
5) Higher protein diet (1.2-2.3g/kg/d)
6) Balanced distributed of daily protein intake (young: 20-25g protein/meal, Old: 35-40g protein/meal)
Describe a short, high-dose creatine loading protocol.
- 20g/day (split into 4 doses) for 5 days
- 0.3 g/kg BM (split into3-4 doses) for 5 days
Describe a long, low-dose creatine loading protocol.
3-5g/day for 20-30 days
How much would be a maintenance dose of creatine?
2-5g/day
What is the optimal dose of caffeine for enhancing athletic performance?
1.5 to 3mg/kg body mass
Larger amounts do not seem to provide an extra benefit and may increase side effects.
When is it recommended to consume caffeine?
- 40-60mins before the event or exercise
- Throughout event at lower doses (1.5mg/kg)
- Late during the event, or before an important stage of the event (100-200mg) (moderate dose of 2.9mg/kg was more effective late in exercise compared to low dose of 1/5mg/kg)
What is a safe dose of caffeine to ingest?
400mg/day from all sources and 200mg at any one time
If you wanted to maximise muscle protein synthesis throughout the day, following resistance exercise performed in the morning, when would you commence protein feeding and at what frequency would you continue to provide protein?
Early post-exercise feeding + consume 20-30g of protein every 3-4 hours
