Nutritional Considerations for intense training and sport competition Flashcards
These meal provide balance nutritive value, contribute to fluid needs. absorb rapidly. what are they
prepared meals before competition
should your athlete eat liquid meals or nutritional bar before competition?
liquid
the ideal pre competition meal contains how many kcal or g per/kg?
150-300 kcal or 3-5g per/kg
how soon should your athlete consume their low carb food before performing
3-4 hours before
why should your athlete not consume foods with a high GIndex before comp?
these foods will cause a spike in insulin causing decrease in lipolysis and increase in glycogen use
After an hour __% of glycogen store are depleted. after two hours?
55% of liver \
after 2 hours almost all of glycogen is depleted
A mixture of glucose, fructose, and sucrose results in _ to _ higher rate of CHO oxidation than glucose alone.
20-50%
feeding your athlete during VO2 max will postpone fatigue by??
15-30 mins performance is improved by 15-30%
what food to avoid during post feeding?
fructose, legumes, milk products
how long does it take to replenish glycogen stores under the best conditions?
20 hours
Within _ mins post exercise consume_ to _ CHO or _ to _ g/kg
50-75 or 1-1.5 continue eating every 2 hours until 500-700 g
hydrating during exs prevents
dehydration, temp regulation, and ex performance
How much fluid should an athlete ingest just before exs? how much followed after ingesting
400 - 600 ml after 150-250 ever 15 mins after
when a drink is sweater it will?
delay gastric emptying and cause a greater osmotic pull
will sodium and glucose in a drink delay gastric emptying? Why or Why not?
No because both nutrients will move across intestinal mucosa quicker.
