PERFORMANCE NUTRITION

INTRODUCTORY NUTRITION FOR ATHLETES

INSTRUCTOR: GREG MACHAT

INTRODUCTION

Nutrition is a critical part of performance

Needed to meet demand of body

Timing can be critical

Different competitions require different diets

ENERGY SYSTEMS

The body requires energy in the form of Adenosine Triphosphate (ATP)

Creates energy Aerobically and Aerobically

Three systems create ATPSource: www.achieve-personal-growth.com

ANAEROBIC – ATP-PC SYSTEM

Does not require oxygen

Breaks down Phospho-Creatine to make ATP

Used as soon as you begin exercise

Lasts about 10 seconds

Takes about 3 minutes to replenish

ANAEROBIC GLYCOLYSIS

“Fast” Glycolysis

Does not require oxygen

Provides most energy 30 seconds into exercise

Results in lactic acid

The “Burning” stage of exercise

Source: http://www.ptdirect.com/

AEROBIC

Aerobic energy requires the presence of oxygen

“Slow” Glycolysis

Yields 38 ATP Total

Does not produce lactic acid

BASIC NUTRITION

Energy from food is measured in calories

Protein 4 calories/gram

Fats 9 calories/gram

Carbs 4 calories/gram

BASIC NUTRITION

Proteins are primarily to build and repair muscle

Fats allow the transport and absorption of several vitamins

Carbs are the quickest source of energy.

GLYCOGEN

Carbs are converted very easily into glucose.

The body glucose for energy

Extra glucose is stored in muscles and the liver as glycogen.

Glycogen is used for quick energy later on.

ADIPOSE TISSUE (FAT)

When the body has to much blood glucose the body releases insulin.

If glycogen stores are full it will be stored as fat

Fat can be broken down as energy later on.

GLYCOGEN VS FAT

Glycogen is much easier to use then fat

It is used in intense anaerobic exercise.

Fat use increases at 65%VO2 max and then lessons at 85% VO2max

Fat requires the presence of oxygen to be used as fuel.

AEROBIC VS ANAEROBIC EXERCISE

Anaerobic exercise uses primarily glycogen as fuel

Used at the beginning of exercise and intense exercise

Aerobic exercise uses primarily fat.

It is used in less intense exercise

ANAEROBIC EXERCISEExamples of anaerobic exercise includes:

Weight Lifting

Football

Sprinting

Burning sensation after 10 seconds from lactic acid

Uses ATP-PC system, then glyolysis

ANAEROBIC EXERCISE

Anaerobic Athletes in general need a more carb filled diet than aerobic athletes

Carbs allow the buildup of glycogen stores

Does not rely on fat for energy

AEROBIC EXERCISE

Examples of aerobic exercise includes:

Running

Swimming

Rowing

Does not have the burn of anaerobic exercise

Utilizes fat efficiently

AEROBIC EXERCISE

Aerobic athletes do not require as much glycogen.

They can utilize fat stores more efficiently

This allows them to function very well on low carb diets

SPORTS DRINKS

Sports drinks replenish sugar and electrolytes

Not needed for light exercise

Usually only needed after an hour of exercise

Help give you energy

Help electrolyte balance

TIMING

Timing can be critical in performance

Eating to close to competition can harm performance

Eating fats close to competition can also diminish performance

Not eating the day of competition can harm performance.

TIMING

Recovery after competition is important

Carbs can stimulate the release of insulin and halt cortisal

Taking advantage of insulin can help muscle recovery

SUPPLEMENTATION

Supplements can help athletes in a variety of ways

Some are more affective then others

Some promote recovery and other provide energy

Creatine helps boost the Anaerobic – ATP-PC system

Whey Protein can help an athlete reach his protein needs after a workout

CONCLUSION

Nutrition is crucial to help an athlete perform at his best

Depending on the type of athlete nutritional needs may change

Timing can be a key factor in recovery

Understanding energy systems can help an athlete create a strong diet plan.

REFERENCES

http://www.ptdirect.com/training-design/anatomy-and-physiology/the-aerobic-system

http://www.ptdirect.com/training-design/anatomy-and-physiology/the-anaerobic-glycolytic-system-fast-glycolysis