Sports Enhancement / Nutrition Flashcards
What are the pre-exercise fuel needs for an athlete based on time before the event?
4 Hours Before:
- 4 g CHO/kg body weight
- Moderate amount of lean protein encouraged
3 Hours Before:
- 3 g CHO/kg body weight
- Moderate amount of lean protein encouraged
2 Hours Before:
- 2 g CHO/kg body weight
1 Hour Before:
- 1 g CHO/kg body weight
<1 Hour Before:
- 30 g CHO
- 8-12 oz fluid
Water:
- Starting 4 hours before sport you want 16-24 ounces of fluid every hour before starting exercise
If you’re a strength athlete though, you’ll likely want to consume protein and less carbs ahead of time:
You’ll be fine with 10-20 grams of protein combined with 35 grams CHO, this improves protein muscle growth.
Do the sources of carbohydrates matter before an event?
High glycemic versus low glycemic does not appear to have more performance enhancement benefits compared to the other.
The closer to the event, the less you’ll want to take in and likely want something that absorbs faster. Liquids may shorten gastric emptying time and you want less fat, fiber, and protein close to the event because they delay gastric emptying.
What single nutritional intervention has the largest beneficial effect on performance?
Hydration
What percentage of fluid loss leads to impairment in athletic performance?
Starts at 2% and there are mild to moderate effects from 2-5%.
Recommended fluid intake during athletics?
6-12 ounces every 15-20 minutes.
Taking in carbs during exercise?
It is not necessary unless exercise is performed at 75% VO2 max for less than an hour or unless the exercise duration will total more than 1 hours.
Carbohydrates from a single source, such as glucose, can only be oxidized at rates of 60 g/h, if you take in multiple types (dextrose and fructose) you can increase this to 75-90 g/h. If you take in 30-60 grams of carbs per hour you will sustain your energy stores and maintain blood glucose levels (this is recommended). Divide this up in 15 minute increments rather than all at once.
What is the ideal concentration of carbs for a sports drink?
6% or less
When should sports drinks be used?
When activity time is expected to last more than an hour.
How much fluid should be taken in for every pound of body weight lost?
16-24 ounces
Sodium and water intake?
Urine losses seem to positive correlate with the amount of fluid ingested but decrease as sodium consumption is increased. It is wise to liberally include sodium in fluid recovery.
How many carbs should be taken right after exercise?
What about protein?
If exercising continuously for 90 minutes, take in carbs of 1.5 g/kg body weight within 30 minutes. This window is ideal for glycogen resynthesis since blood flow to the muscles is still copious and there is greater insulin sensitivity.
Fructose is not as effective at restoring glycogen after exercise because it is taken to the liver for hepatic glycogen storage.
A small amount of protein of 0.2 g/kg improves muscle repair more effectively than carbs alone.
You’ll want to take in 1.5 g/kg of carbs again every 2 hours for 4-6 hours to replace glycogen stores. You don’t need to do this if it’s longer than 24 hours between intense training sessions. If longer than 24 hours your regular meals will replace glycogen stores.
Daily requirements for carbs and protein? Percentages of macronutrients in diet?
Carbs: 6-10 g/kg body weight
Protein: Endurance athlete is 1.2-1.4 g/kg and resistance/strength athletes is 1.6-1.7 g/kg
Protein: 10-35%
Fat: 25-35%
Carbs: 45-65% (70-75% ultra endurance athletes)
Recommendations for vegetarian athletes?
Recommend about a 10% increase in amount of protein consumed due to plant proteins not being digested as well (likely 1.3-1.8 g/kg body weight).
Energy availability could be reduced slightly if they have extremely high fiber intake.
They are at risk for low intakes of B-12, D, riboflavin, iron, calcium, and zinc.
