Nutrition and Performance  Shaun McCarthy  Joel McLean

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Types of Carbohydrates

Monosaccharide's  Glucose –  Fructose -  Galactose -

Disaccharides  Sucrose -  Lactose -  Maltose -

Polysaccharides  Glycogen – Sugars within the Body  Starch – Found in Potato's  Fiber - Cereals eg. All Bran

Roll of carbohydrates in Sport  Carbohydrates fuels the body and gives us energy to participate in our given sports.

Are CHO more important in certain sports  CHO are more important in some sports more than others, eg. An endurance cyclist will rely a lot more on his CHO stores than a shot putter would.

Important Considerations for Diet Plans  Elite endurance athletes need to carefully plan their diet to make sure they are consuming enough CHO to have enough energy for their event.  Elite athletes will usually work with a Dietitian to get the correct diet for their energy output.

What is Glycemic Index (GI)  Glycemic index is a ranking of CHO’s based on their immediate effect on Blood Glucose Levels within the Blood.

Glycemic Index

Hyperglycaemia  Hyper = High  Hyperglycemia occurs when glucose levels in the blood are elevated to a high level. Eg. Diabetes.  Can affect an athletes performance as it is an excess amount of glucose circulating in the body.

Hypoglycaemia  Hypo = Low  Hypoglycaemia occurs when glucose levels in the blood are depleted to a low level.  Hypoglycaemia should be avoided in sports as it can give you a come down affect.

Rebound Hypoglycaemia

 Is where you eat a GI rich meal within 15 – 45 minutes of aerobic exercise or competition, this stimulates the pancreas to secrete insulin. The insulin then turns the glucose from the carbohydrates into glycogen which the body then stores.  If you continue to exercise and you do not replenish the glucose levels every minutes your body has insufficient energy to burn and therefore heightening the risk of Hypoglycaemia.

Blood Glucose Loading  Low GI but high in CHO meal of callories, is consumed on the day of competition.  2-3 hours before the start of the competition.  This helps the athletes to sustain energy over the course of the competition.

Foods to consume  Pasta  Rice  Cereals  Fruit

Foods to avoid  Fatty foods  Acidic foods  Alcohol  Breads

Carbohydrate (CHO) Loading  CHO loading is the short term manipulation/change of an eating pattern/diet  It is designed to increase glycogen stores in body and therefore increase endurance and muscle performance by 3-5%.

There are two types of CHO loading  General  Strict

General  Cutting your exercise patterns by 50% in the week leading up to the competition and then by another 50% in the final 3 days before the competition.  It is desired that the Athlete consumes 8-10g of CHO per kilo of their body weight.

Strict  This is again started in the week leading up to the competition.  On the first day the Athlete should exercise till the point of exhaustion.  The next 3 days (Day 2 – 4) the Athlete should consume a low CHO diet of about 100g per day.  In the remaining 3 days (Day 5 – 7) the Athlete CHO loads.  The recommended amount is about 400 – 700g per day.

Demonstrations  Treadmill  Heart Rate Monitors  Recap Percieved Rating of Exertion

References  Marieb, N. (2004).Human Anatomy & Physiology. 6 th ed. CA: San Francisco, Pearson Education.  The University of Sydney (n.d). Home of the Glycemic Index [Online] date accessed: August 11 th,  Wilmore, J., Costill, D., Kenney, L. (2008). Physiology of sport and exercise. 4 th ed. IL: Champaign, Human Kinetics.

Lab Exercise  2 Male and 2 Female Volunteers

Roles of the group  2 x HR Recorders  2 x PRE Recorders  2 x Treadmill Monitors  2 x Warm Up Trainers

Participants interviews and Lab Questions  P. 54 in lab manual