Nutrition - diet/CHO Flashcards
What components of diet are critical for effective training and performance as well as reducing injury/illness risks?
Amount, time and composition of foods
In training what are the aims of nutritional support?
maintain energy supply to muscles and other tissues
promote tissue adaptation, growth and repair
promote immune function and resistance to illness and infection
rehearse and refine competition strategies
What is the main of training?
Improve performance by achieving consistent hard training
How can nutritional aid competition?
Enhance energy supple to delay fatigue
Minimise negative effects of dehydration
What are the main fuels utilised during exercise?
LI - fats (and at rest) plasma FFA
HI - CHO - muscle glycogen
What CHO stores are the largest to smallest?
Muscle glycogen - 300-400g
Liver glycogen - 70-100g
Plasma glucose - 3g
How long does it take for glycogen restores to replenish?
24 - 48 hours (slow process)
What does the rate of glycogen resynthesis depend on?
the total amount of CHO (g) consumed in the diet
What type of exercise do muscle glycogen stores become depleted?
HI - short bouts
When are liver glycogen stores utilised in exercise?
prolonged/HI
What are the recommendations for CHO in diet?
45% total EI (250-300g/day)
In athletes, who train 90-120 mins/day, what is the recommendations of CHO (g/kg/bw)?
7-10g/kg
What is the benefit of immediate CHO consumption upon exercise?
Potential for the fastest rate of glycogen resynthesis (1-2g/kg/bw) within 30-60 mins post exercise
What are the consequences of low CHO intake?
weight loss due to water and glycogen depletion
loss of glycogen stores - lower energy levels, extreme hunger, prevents consistent training - no training adaptations
increase in protein oxidation - loss of skeletal muscle tissue
