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