Carbohydrates/ Carbohydrad

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Presentation transcript:

Carbohydrates/ Carbohydrad Sports Nutrition

Learning Outcomes Describe the role of carbohydrates in the energy system Identify the types of carbohydrates Describe the types of carbohydrates

CHO Main role is to provide the body with energy Carbohydrates make up a group of chemical compounds found in plant and animal cells. They have the empirical formula CnH2nOn or (CH2O)n. An empirical formula tells the atomic composition of the compound. Since this formula is essentially a combination of carbon and water, these materials are called “hydrates of carbon” or carbohydrates for short. Carbohydrates are stored in the muscles and liver as Glycogen and in the blood as blood glucose An intake of 5-10g of carbohydrate per kilogram (kg) of body weight per day is recommended – Work yours out… 1g = 4kcal The daily amount required depends on type of sport, gender and type of training

Types of carbohydrates Simple sugars Complex sugars Found in sweet foods such as fruit, sweets, jam and confectionary Found in wheat based foods such as pasta, bread, potato and rice

Simple Carbohydrates Essentially sugars Easily digested and absorbed Provide a quick energy source Formed from single and double sugar units The simplest unit of carbohydrates is the monosaccharide The most common monosaccharide in our diet is glucose

Monosaccharides Glucose is vital for our nervous system Glucose is also used to produce (ATP) Glucose is often referred to as a blood sugar Other monosaccharides in our diet include Fructose, also known as fruit sugar as it is found in fruits and vegetables, and Galactose found in milk

Disaccharides When two monosaccharides are found together they form a disaccharide, a double sugar The most common disaccharide in our diet is sucrose or table sugar Other disaccharides include lactose, found in milk, and maltose found in beer and cereals

Polysaccharides Longer chains of these simple sugar units are known as polysaccharides or complex carbohydrates The stored polysaccharides can be broken down to glucose when needed Ultimately all carbohydrate consumed in our diet will end up as glucose, to provide energy

Complex carbohydrates These are the ‘starchy foods’ and are an important source of energy in most diets Starches are the way plants store their glucose as many sugar units linked so they are also called polysaccharides Broken down more slowly than sugars Provide a sustained release of energy over longer periods Form the largest percentage of our total CHO intake Unrefined sources such as wholemeal bread and wholegrain rice and pasta are best, as they also contain more micronutrients and fibre

Check Learning What elements are carbohydrates made of? What is the role of carbohydrates within the body? How much energy do CHO Yield? What are the two types of carbohydrate? Name the three types of monosaccharide Name the three types of disaccharide

Healthy Diet/Diet Gytbwys?

Recommended Nutrient Intake Untrained? Trained? Fats % Carbohydrate % Protein % Fats % Carbohydrate % Protein %

Recommended Nutrient Intake Males – 2500kcal Females – 2000kcal

Importance of a Healthy Diet General Health and Lifestyle Competitive Performance Maintain a stable body weight Reduce the risk of diseases Well being Optimal performance Provide enough nutrients to fuel high intensity exercise (anaerobic – without oxygen) To ensure body type is suitable for your sport (somatotype) Q. What is meant by somatotype?

Sports specific nutritional requirements Different sports require different nutritional requirements Nutritional requirements for different levels of intensity Exercise Intensity Main Fuel Source % of the Fuel Being Used Low Fat Approximately 80% Moderate Carbohydrate and Fat 50% High Carbohydrate 80-100%

Pre Competition An athletes diet should be high in carbohydrate to ensure that glycogen stores remain full with reduced training before the competition The pre competition meal should be high in carbohydrates, low in fat, and low in protein The meal should also be enjoyable and familiar For example: Michael Johnson 1992 Olympics – ate out at a Spanish restaurant prior to competition and contracted food poisoning costing him a place in the 200m final

Carbohydrate Intake Carbohydrate intake should be based on an athletes body weight It is recommended that approximately 1 gram of carbohydrate per kg body weight (1g/kg) be consumed 1 hour prior to exercise The recommended daily intake of carbohydrates for athletes is 5 to 10 g/kg depending upon the duration and intensity of exercise/competition (57-61kg = 285-610g/kg) Work yours out…

During Competition Well hydrated before the competition having your last drink about 15 to 20 minutes before the start Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition. Do not wait until you feel thirsty as you will already be dehydrated Consider a carbohydrate drink (Sports Drinks) as this will also refuel glycogen stores

Post Competition Competitive events may leave athletes with substantially reduced or depleted liver and muscle glycogen stores To optimise glycogen replacement, carbohydrates and insulin are needed Consumption of foods and beverages containing carbohydrates provides the source of glucose and will stimulate the release of insulin from the pancreas

Post competition Timing? Carbohydrate should be consumed as soon after competition as possible (30 minute window of optimal absorption) Meal size? Consumption of carbohydrate in smaller, more frequent meals appears to further aid the rate of replenishing glycogen Amount of carbohydrate? To achieve the highest rate of glycogen replenishment, 1.5g/kg of carbohydrate should be consumed within the first hour immediately after competition