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ALL IMPORTANT TO ENSURE WWFQ FOR LIPIDS FOR ATHLETIC SUCCESS LAST WE TALKED ABOUT LIPIDS-IDATME ALL IMPORTANT TO ENSURE WWFQ FOR LIPIDS FOR ATHLETIC SUCCESS NOW WE WILL TALK ABOUT LIPIDS FOR THE ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC

DIETARY LIPIDS IN SPORTS LECTURE 8 DIETARY LIPIDS IN SPORTS

DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM OUTLINE OF LECTURE 8 DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM ATHLETIC SUCCESS

OUTLINE OF LECTURE 8 SPRINTING-ANAEROBIC HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC MARATHON RUNNING-AEROBIC

OUTLINE OF LECTURE 8 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF: TRAINING PRE-EVENT DURING EVENT (IF APPLICABLE) AND POST-EVENT NUTRITON

OUTLINE OF LECTURE 8 SOME GENERAL COMMENTS ABOUT DIETARY LIPIDS AND SPORTS

metabolic pathways that do not depend on oxygen are used LECTURE 8 DEFINITION ANAEROBIC metabolic pathways that do not depend on oxygen are used

INTERVAL (MIX OF ANAEROBIC AND AEROBIC) LECTURE 8 DEFINITION INTERVAL (MIX OF ANAEROBIC AND AEROBIC) metabolic pathways that do not depend on oxygen and metabolic pathways that do depend on oxygen are used

metabolic pathways that do depend on oxygen are used LECTURE 8 DEFINITION AEROBIC metabolic pathways that do depend on oxygen are used

LECTURE 8 GENERAL COMMENTS for success in sports must get nutrients WWFQ to maximise benefits of training and performance during event

Athletic success depends on: nutrition in training pre-event nutrition LECTURE 8 GENERAL COMMENTS Athletic success depends on: nutrition in training pre-event nutrition during event nutrition (if applicable) and nutrition post-event

LECTURE 8 GENERAL COMMENTS CAVEAT information presented is of a more general nature-individual tailoring of timing, foods, drinks and their quantities is done by trial and error

as percent VO2 max increases the use of fat as a fuel decreases LECTURE 8 GENERAL COMMENTS as percent VO2 max increases the use of fat as a fuel decreases

SPRINT-ANAEROBIC TRAINING DIET fat is required in diet to meeting healthy functions mentioned in lecture 7 however excessive fat causes weight gain and crowds out other nutrients, like carbs which are critical to sprint performance

SPRINT-ANAEROBIC TRAINING DIET Moderate amounts of low fat meat, skin-free chicken, low-fat dairy, lentils and tofu should also be on the menu in small amounts throughout the day.  Energy-dense foods such as cakes, pastries, lollies, soft drinks, chocolate, alcohol and takeaways - sparingly.  Snack foods such as yoghurt, fresh fruit, low-fat flavoured milk and sandwiches are all nutritious fuel foods and make good snacks. Avoid fat gain- fat gain reduces training and event success

PRE-EVENT-days just before competition SPRINT-ANAEROBIC PRE-EVENT-days just before competition -throughout cycle of training, pre-event, event and post event – fat no less than 15 % of calories – can run usually 20-35 % of calories just keep body as lean as possible healthwise- power output to weight issue -fat hinders power output to weight issue

PRE-EVENT- ie day of competition SPRINT-ANAEROBIC PRE-EVENT- ie day of competition Do not eat much but do not be hungry

DURING EVENT – NOT APPLICABLE SPRINT-ANAEROBIC DURING EVENT – NOT APPLICABLE ALSO KNOW THAT FAT IS NOT A FUEL SOURCE DURING SPRINTING HOWEVER TOO MUCH BODY FAT WILL SLOW ONE DOWN THEREFORE DEFEATING MAXIMAL TRAINING BENEFITS

PRE-EVENT-DAY OF EVENT SPRINT-ANAEROBIC PRE-EVENT-DAY OF EVENT The following foods are suitable to eat 3-4 hours before exercise: • crumpets with jam or honey + flavoured milk • baked potato + cottage cheese filling + glass of milk • baked beans on toast • breakfast cereal with milk • bread roll with cheese/meat filling + banana • fruit salad with fruit-flavoured yoghurt • pasta or rice - low-fat ingredients (e.g. tomato, vegetables, lean meat) The following foods are suitable to eat 1-2 hours before exercise: • liquid meal supplement • milk shake or fruit smoothie • sports bars (check labels for carbohydrate and protein content) • breakfast cereal with milk • cereal bars • fruit-flavoured yoghurt • fruit The following foods are suitable to eat if there is less than 1 hour between events: • sports drink • carbohydrate gel • cordial • sports bars • jelly lollies NOTE ALL ARE LOW FAT

POST EVENT - DAY AFTER EVENT SPRINT-ANAEROBIC POST EVENT - DAY AFTER EVENT Back to regular training diet assuming no competition for several days

HOCKEY/SOCCER/BASKETBALL/ VOLLEYBALL INTERVAL- MIX OF AEROBIC AND ANAEROBIC SOME FAT WILL BE BURNED BUT VERY LITTLE

Balanced meals with lower fat foods allowing this percentage HOCKEY TRAINING 25- 30 % of daily calories from fat- again not too much- power to weight ratio issue Balanced meals with lower fat foods allowing this percentage

HOCKEY PRE-EVENT- DAY OF COMPETITION 1 to 3 hours before an event: Eat a balanced meal. This time frame allows most of the food to be emptied from the stomach, while not leaving you overly hungry. Skipping meals or not eating before an activity can impair athletic performance.

HOCKEY PRE-EVENT- DAY OF COMPETITION 1 to 3 hours before an event: low in fat. limit French fries, burgers, nachos and fried chicken, as these take a long time to digest, and can cause gas, bloating and stomach upset.

PRE-EVENT- DAY OF COMPETITION 30 minutes prior to the event: HOCKEY PRE-EVENT- DAY OF COMPETITION 30 minutes prior to the event: eat a low fat food like a banana, bagel or fruit juice. do so to level of comfort

DURING EVENT AND PRACTICES HOCKEY DURING EVENT AND PRACTICES sports drinks that contain 4-8 % carbohydrate- idea is to try and replace glycogen stores Excess dietary fat makes one feel sluggish- so avoid

HOCKEY POST EVENT number one recovery item on the list: chocolate or soy milk. Note - low fat- soy has antioxidants that help repair the body No later than 30 minutes post game or practice

No less than 15 % of calories from fat or can impact performance SOCCER TRAINING No less than 15 % of calories from fat or can impact performance Eat well balanced meals

PRE-EVENT- DAY OF COMPETITION SOCCER PRE-EVENT- DAY OF COMPETITION 3-4 hours prior to play-pre game meal- low in fat. To avoid stomach discomfort-low fat may be preferred Follow this up with low-fat snacks leading up to a match, such as a jam sandwich, muesli bar or fruit to top up fuel stores before the match. 3-4 hrs before: Pasta with a low-fat tomato sauce + 400ml fruit juice 2 hrs before: 200g low fat yoghurt + mini box sultanas (40g) 1 hr before: 500 ml sports drink

SOCCER DURING EVENT No fat- makes one feel uncomfortable and adds nothing in terms of fuel demands- players have more than enough body fat to meet fat burning needs.

SOCCER POST EVENT recovery snack within 30 minutes of finishing a training session or match. -should contain low fat, e.g. a salad sandwich with a bottle of sports drink, or a bowl of cereal with fruit and milk or may include cereal/muesli bars, fruit and fruit bars and sports drinks. -next meal should resume the normal training eating pattern, and should again contain low fat foods within 3-4 hours of finishing a match/training.

BASKETBALL TRAINING Low fat food choices with emphasis on grains, vegetables, and fruit Reminder that meats generally have a higher fat content than other foods so be mindful of fat intake Fat – 20 % of caloric intake

PRE-EVENT- DAY OF COMPETITION BASKETBALL PRE-EVENT- DAY OF COMPETITION pre-event/training meal –low fat Pasta with a low-fat tomato sauce Salad sandwiches or rolls Soup served with bread rolls Toast Baked potatoes with low-fat fillings Creamed rice Fruit or fruit salad

PRE-EVENT- DAY OF COMPETITION BASKETBALL PRE-EVENT- DAY OF COMPETITION pre-event/training meal –low fat pasta with a low-fat tomato sauce salad sandwiches or rolls soup served with bread rolls toast baked potatoes with low-fat fillings creamed rice fruit or fruit salad

PRE-EVENT- DAY OF COMPETITION BASKETBALL PRE-EVENT- DAY OF COMPETITION pre-event snack-low in fat jam/honey & banana sandwich toasted English muffin fruit or plain scone & jam creamed rice & dried fruit fruit cereal bars cereal with low-fat milk

PRE-EVENT- DAY OF COMPETITION BASKETBALL PRE-EVENT- DAY OF COMPETITION Solids not working? , try: Liquid meal supplements Banana smoothie Juice or a sports drink

BASKETBALL DURING EVENT sports drinks to level of satisfaction obviously no fat due to sufficient body reserves

BASKETBALL POST EVENT three golden rules in recovery nutrition: Refuel – modest fat intake-modest fat burned Repair muscle tissue (for maintenance & development)-dietary fat has no role here Rehydrate – replace fluids and salts lost through sweat-dietary fat has no role here

BASKETBALL POST EVENT Foods mentioned for recovery regarding carbohydrates are also low or modest in amounts of fat

20-35 % of calories from fat (1 g fat /kg body wt) VOLLEYBALL TRAINING foods such as pasta, rice, bread, cereal, vegetables, fruit and sweetened dairy products players in heavy training need to start recovery nutrition tactics immediately after each training session. lower fat foods-healthy body leanness to improve power output to weight ratio 20-35 % of calories from fat (1 g fat /kg body wt)

VOLLEYBALL PRE-EVENT- DAY OF COMPETITION 2-3 hours before a game low fat pasta with low-fat sauces rolls or sandwiches baked potatoes with low-fat fillings creamed rice fruit salad with yoghurt

sports drinks with carbohydrates-see basketball VOLLEYBALL DURING EVENT sports drinks with carbohydrates-see basketball

again low fat is the word VOLLEYBALL POST EVENT post-game recovery snacks - sports drinks, liquid meal supplements, fruit, sandwiches and cereal bars are quick options depending on the time of the game and the athlete's appetite, this post-game snack may be supplemented by a later meal again low fat is the word

MARATHON RUNNING-AEROBIC TRAINING PRE-EVENT DURING EVENT POST EVENT

MARATHON RUNNING-AEROBIC TRAINING up to 40 % of calories from fat-short term high fat diet may improve performance-fatigue resistance is better-controversial long term high fat diet does not improve performance be careful-too much dietary fat makes one feel sluggish thus reducing the training impact

MARATHON RUNNING-AEROBIC TRAINING High-fat foods include chocolate, fried foods, ice cream, bacon, hot dogs, and cookies. Food labels tell one the grams of fat and percentage of calories from fat per serving. Choose foods with less than 30% of calories from fat.

MARATHON RUNNING-AEROBIC TRAINING Omega 3 fatty acids ( eg eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish) directly and alpha-linolenic acid from walnuts are indirectly anti-inflammatory (by reducing exercise induced oxidation) Thus may help in recovery in training-though this is controversial

MARATHON-AEROBIC PRE-EVENT two days before the race regular fat intake pre race meal (2-3 hours)   low in fat   low fat liquid meal supplements provide a compact and quickly digested alternative to solid food in situations where time is scarce or pre-race nerves are a problem. 

MARATHON RUNNING-AEROBIC DURING EVENT Nothing in the literature to support consuming lipids (fats or oils) during the event Probably because body has enough fat stores

MARATHON RUNNING- AEROBIC POST EVENT usual (30 % of calories) intake of fat is fine higher fat intake impedes glycogen repletion omega 3s may help with reducing inflammation to help with repair-controversial

GENERAL COMMENTS ABOUT DIETARY FAT AND SPORTS Eat healthy fats (mono and polyunsaturates (including omega 3s) and reduce saturated fats to < 10 percent of calories)

GENERAL COMMENTS ABOUT DIETARY FAT Heart healthy fats help to keep the arteries clean by boosting HDL, lowering LDL and reducing the ability of platelets to clot up

GENERAL COMMENTS ABOUT DIETARY FAT Keeping the arteries clean promotes good circulation – key to moving nutrients around the body efficiently

DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM SUMMARY OF LECTURE 8 DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM ATHLETIC SUCCESS

SUMMARY OF LECTURE 8 SPRINTING-ANAEROBIC HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC MARATHON RUNNING-AEROBIC

SUMMARY OF LECTURE 8 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF: TRAINING PRE-EVENT DURING EVENT (IF APPLICABLE) AND POST-EVENT NUTRITON

SUMMARY OF LECTURE 8 SOME GENERAL COMMENTS ABOUT DIETARY LIPIDS AND SPORTS

NEXT LECTURES 9)PROTEINS 10) DIETARY PROTEINS AND SPORTS