Nutrition For Exercise Flashcards
How does exercise control weight?
- increases energy expenditure
- improves appetite regulation
What does regular exercise do to BMR and R-value?
Increases BMR by 10-15%
Decreases R-value by 10%
What is the diet of an endurance athlete like?
Protein: 14%
Fat: 16%
Carbs: 70%
Total energy intake: 17,000kJ
The more carbohydrates you eat, the more……..
Carbohydrate that is stored in the muscle as glycogen
Protein intake normal vs athlete
0.8g per kg
Athlete: 1.6g per kg
What are the risks of high protein in the diet?
- osteoporosis
- colonic cancers
- impaired kidney function
What does carbohydrate loading do?
Improves endurance performance by increasing the amount of glycogen stores in the muscle
How is carb loading achieved?
Consuming 10-12g per kg of body mass each day in the lead up to an event, reduced training
What is the result of carb loading?
Almost double levels of stored glycogen
What is the aim of a pre-competition meal?
Provide adequate CHO and fluid levels
The pre-competition meal should be: (3)
- High in CHO
- Consumed 3-4 hours prior to the event
- Gastrointestinal upset considered
What should be eaten 30-60 minutes before exercise?
Low-medium GI food to top up carb stores
Why are high GI foods not eaten before exercise?
Possibility of rebound hypoglycaemia because of insulin and exercise lowering glucose too much
What should the ‘during’ competition food be?
- 30-60g of CHO per hour of activity
- Liquid forms generally better tolerated
- Medium-high GI foods are preferable because of the quick release
How much fluid should be consumed during endurance?
400-800mL/hour
