sports nutrition rikki busch, jared shaw, tom powles and ryan gow

Sports NutritionRikki Busch, Jared Shaw, Tom

Powles and Ryan Gow

Sports NutritionRikki Busch, Jared Shaw, Tom

Powles and Ryan Gow

http://www.youtube.com/watch?v=qRuNxHqwazs

Types of Carbohydrates

Monosaccharides

- Glucose

- Fructose

- Galactose

Types of Carbohydrates

Disaccharides

- Sucrose

- Lactose

- Maltose

Types of Carbohydrates

Polysaccharides

- Glycogen

- Starch

- Fibre

Types of Carbohydrates

Please make a large circle.

Types of Carbohydrates

Monosaccharides

- Glucose

- Fructose

- Galactose

Types of Carbohydrates

Monosaccharides

- Glucose

- Fructose

- Galactose

The ‘F and G’ ose

Goes with the ‘Mono’s

Types of Carbohydrates

Disaccharides

- Sucrose

- Lactose

- Maltose

Types of Carbohydrates

Disaccharides

- Sucrose

- Lactose

- Maltose

L M S, Dis

Types of Carbohydrates

L M S, Dis

The ‘F and G’ ose

Goes with the ‘Mono’s

Types of Carbohydrates

Polysaccharides

- Glycogen

- Starch

- Fibre

Types of Carbohydrates

Polysaccharides

- Glycogen

- Starch

- Fibre

Polys contain

Fibre, Starch

and Glycogen

Types of Carbohydrates

L M S, Dis

The ‘F and G’ ose

Goes with the ‘Mono’s

Polysaccharides contain

Fibre, Starch

and Glycogen

Role of Carbohydrates in Sport

-The body’s main source of fuel.

- They are used in a various range of

sports.

- The carbohydrate intake should be

specific to the chosen sport.

Role of Carbohydrates in Sport

- There are certain considerations to

incorporate when developing a diet plan.

- Specificity within the chosen sport.

Role of Carbohydrates in Sport

- Carbohydrate loading

- Blood Glucose loading

- Glycaemic Index

- Daily Intake

- Pre Competition nutrition

- Post Competition nutrition

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Rebound Hyperglycemia

- Rapid increase and then rapid decrease

of the body’s sugar levels- Caused by the over consumption of high

GI carbs 15-45 minutes before exercise.- Results in less fuel available for exercise.- Athlete will feel less energetic and highly

fatigued.

Rebound Hypoglycemia

Blood Glucose Loading

- Blood glucose is a main source of

energy.- Used in the Lactate and Aerobic systems- Regulates the amount of Glucose

released from the liver-Transported to muscles through the blood

stream.

Blood Glucose Loading

- Glycogen is stored in the liver and

muscles.- Liver breaks down stored glycogen.- If the liver cannot meet the body’s

demand, will take from muscle stores.

Blood Glucose Loading

Day of Competition

Pre-event meals should-- Top up glycogen and glucose stores.- Top up fluids.- Participant should feel satisfied.

Carbohydrate Loading

What is it?

CHO loading is diet manipulation aimed at increasing the muscle cells glycogen stores.

Carbohydrate Loading

Two Protocols

General-Taper exercise by 50% in the last week before the event.- Then by another 50% 3 days before the event

- Over this period the athlete should consume 8-10g of CHO per kilo of body weight.

Carbohydrate Loading

Two Protocols

Strict-Day 1, Exhaustive exercise.-Day 2, 3, 4, Moderate intensity training and low CHO intake 9 ( 100g per day).- Day 5, 6, 7, Athlete will consume 400g-700g per day to CHO load.

Carbohydrate Loading

Sports NutritionRikki Busch, Jared Shaw, Tom

Powles and Ryan Gow

http://www.youtube.com/watch?v=t-3qncy5Qfk