 Sports Nutrition Objectives Students will learn to identify the sign/symptoms and remedies of exercise induced fatigue and glycogen depletion. Students will learn to identify the sign/symptoms and remedies of exercise induced staleness and overtraining. The students will learn the benefits and pitfalls of nutritional timing associated with athletic performance. The students will learn the definition of Glycemic Index and how to use the glycemic index chart in order to choose the appropriate food before, during and after competition. The students will learn what foods are “optimum recovery foods” and how those foods enhance recovery. The student will learn the different nutritional demands of resistance athletes and endurance athletes. The student will also take into account the training requirements for different sports. The students will be identify the benefits and dangers of Ergogenic Aids associated with athletic performance. SOLS : 10.1a,b: 10.2a,c,d,g: 10.3a.g:10.5e,f SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

Nutrition Topics  Fatigue and glycogen depletion  Staleness and overtraining  Nutrient timing  Glycemic Index  Optimum recovery foods

Sports Nutrition Session 1 Fatigue and Glycogen Depletion Staleness and Overtraining

Sports Nutrition Session 1  Objectives: Students will learn to identify the sign/symptoms and remedies of exercise induced fatigue and glycogen depletion. Students will learn to identify the sign/symptoms and remedies of exercise induced staleness and overtraining.

What is Glycogen?  Glycogen is the main way the body stores glucose for later use.  It is a large molecule produced in the liver, although it is also stored in the muscle and fat cells.  Glucose, or commonly called sugar, is an important energy source that is needed by all the cells and organs of our bodies.  Carbohydrates such as fruit, bread pasta and cereals are common sources of glucose.

Glycogen  Is the molecule that functions as the secondary short-term energy storage in animal cells (Nonoxidative System to produce energy)moleculeenergy storageanimal  Muscle cell glycogen appears to function as an immediate reserve source of available glucose for muscle cells.  Glucose (Glc), a monosaccharide (or simple sugar) also known as grape sugar, blood sugar, or corn sugar, is a very important carbohydratemonosaccharidesugar carbohydrate

Fatigue and Glycogen Depletion  Glycogen depletion causes fatigue  Fatigue causes failure  All strenuous activity, exercise or games, will deplete glycogen  Muscle glycogen can be replenished through proper diet and nutrient timing

Staleness and Overtraining  Unexplained and persistent poor performance  Moodiness, fatigue, depression, and irritability  Painful muscles  Insomnia  Increased heart rate  Weight loss  Increased susceptibility to overuse injuries, colds, and GI problems

The Remedy for Fatigue and Glycogen Depletion  Rest  Balanced meals  Adequate fueling before, during and after exercise  Stable body weight