Post on 06-Aug-2020
Fuelling the Engine
The top 5!
Evangeline Mantzioris PhD APD AccSD
Evangeline.Mantzioris@unisa.edu.au
Program Director in Nutrition & Food Science
School of Pharmacy & Medical Sciences
University of South Australia
Follow on Twitter @EMantzioris
Fuelling the Engine• Energy
• Energy is kilojoules/calories
• Kilojoules come from
CHO, fat, protein, EtOH
• At the molecular level energy
is ATP
Overstims.com
Pathways of ATP
synthesisAll 3 systems interact, they are
used differently by the body
according to the exercise or
activity requirements
– They do not work at the exclusion of the
other systems (i.e. Not a light switch)
– They work together in different
capacities (i.e. Dimmer switch)
Text-book
Representation of the
Energy Systems
Carbohydrates
• Helps prevent muscle and
liver glycogen depletion
• Delay fatigue
• Increase recovery between
training sessions (failure to
recover is often blamed on
over-training)
• Allows full benefits of training
• Skill development
Source: summitdifferent.co.uk
CHO Requirements
Before Exercise• Low intensity or skill based activities
3-5g/kg of bw/day
• Less elite athletes (club level sports,
weekend warrior;~1hr/day)
5-7g/kg of bw/day
• Most elite athletes (AFL mid-field player,
national leagues; 1-3hr/day)
6-10g/kg of bw/day
• Highly elite (Tour de France, Olympic class?,
>4-5hr/day)
8-12g/kg of bw/day
www.built.lean.com
CHO Requirements
During Exercise
• are dependent on time
• 60mins of exercise need 30g/hr
• 2hrs of exercise need 60g/hr
• 3hrs of exercise need 90g/hr
Source: E Mantzioris
CHO Requirements
After Exercise
• If less than 8 hr recovery
between two fuel demanding
sessions
• 1-1.2 g/kg BM with high GI
CHO every hour for first 4 hr
then resume daily fuel needs
Source: fiveaa.com.au)
Carbohydrate
• Use multi-transportable
forms (glucose, fructose**,
maltodextrin)
• Fluids as 6-8% CHO,
maximise absorption and
reduce gastro-intestinal
distress
Source: independent.ie
Carbohydrate
• Unable to meet daily
requirements
• have 50g of CHO the night
before (fructose)
• 1-4g/kg of body weight in
the 1-4hrs before exercise
• CHO load over 3 days before
about 5-8g/kg of body weight
Source: schwartz.co.uk
• Rinsing and spitting
with a sports drink
can enhance exercise
performance
• FACT
Source: justjared.com
Protein
• Building blocks of the body,
enzymes, hormones etc
• Function at best when energy
intake is optimal
• Most people/athletes have
adequate protein intakes
Source: conversation.com.au
Timing
• Within 1-2 hrs after resistance
training (and up to 24hrs)
• 0.3g/kg of body weight
• 20-30g of protein –preferably
animal-based
Source: videoblocks.com
Hydration
• Dehydration – impact on
performance at 2%
• Start well hydrated (check urine)
• 5-7ml/kg BM at least 4hrs before
performance
• Weigh before and after
• Replenish in 1-4 hours after
competition 150%
• Drink volumes of at least ½ cup
Source: katherinetimes.com.au
Electrolytes
- sodium, chloride,
magnesium, calcium,
potassium
- Difficult to determine who
loses electrolytes
- Maintain hydration – sports
drinks are fine
Source: E Mantzioris
Caffeine
• Decreases perception of
exertion
• 1-3mg/kg of body weight –
work with lowest possible
dose – always trial in training
due to caffeine and non-
caffeine metabolisers
Source: bbc.com
Creatine Monohydrate• Rapid loading: 20-25g/d split doses for 5 d
• Slow Loading: 3g/d over 28 d
• Elevated levels maintained with 2-3g/d
• Variability in responses btw individuals
• Co-ingestion with CHO (75-100g) improves
creatine accumulation
• 4-5 weeks to return to normal levels of
creatine once ceased
• Accompanied with a 1kg weight gain, mostly
water
Source: www.sportaus.gov.au/ais/nutrition
Other Supplements
• Is it safe?
• Is it permitted?
• Is there evidence it works?
Healthy Eating
• Diet first and then
supplements
• Australian Guide to Healthy
Eating
This Photo by Unknown Author is licensed under CC BY-SA
“Let your food be your medicine,
and your only medicine be your
food” Hippocrates, 460-377BC
“Eat food, not too much, mostly
plants” Michael Pollan, 2008