1. https://doodle.com/poll/v3rx5mz3fdnu8uqn
PRESENTATIONS
13, 15, 20, 22,27,29 MARCH
We must have at least one presentation on each of the days above. Please use the doodle link below and sign up.  If there are 2 or more persons in each group please list all names (one name per line with the initials of one group member beside all group member’s names) and select a date on the doodle. Persons wishing to present alone are welcome to do so and do not need to place their initials after their name.

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

3. CARBOHYDRATES IN SPORTS
LECTURE 6
CARBOHYDRATES IN SPORTS

4. DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM
OUTLINE OF LECTURE 6
DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM
ATHLETIC SUCCESS

5. OUTLINE OF LECTURE 6 SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC

6. OUTLINE OF LECTURE 6 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:
TRAINING
PRE-EVENT
DURING EVENT (IF APPLICABLE)
AND POST-EVENT NUTRITON

7. metabolic pathways that do not depend on oxygen are used
LECTURE 6
DEFINITION
ANAEROBIC
metabolic pathways that do not depend on oxygen are used

8. INTERVAL (MIX OF ANAEROBIC AND AEROBIC)
LECTURE 6
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

9. metabolic pathways that do depend on oxygen are used
LECTURE 6
DEFINITION
AEROBIC
metabolic pathways that do depend on oxygen are used

10. LECTURE 6
GENERAL COMMENTS
for success in sports must get nutrients WWFQ to maximise benefits of training and performance during event

11. Athletic success depends on: nutrition in training pre-event nutrition
LECTURE 6
GENERAL COMMENTS
Athletic success depends on:
nutrition in training
pre-event nutrition
during event nutrition (if applicable) and
nutrition post-event

12. LECTURE 6
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

13. SPRINT-ANAEROBIC TRAINING DIET
must be sufficient carbs to meet training needs-heavy training, more carbs; less heavy training, less carbs
bread, pasta, rice, cereal fruit starch vegetables, and sweetened dairy products
sparse use of cakes, cookies, pastries, alcohol, lollies, soft drinks and chocolate-nutrient density issue
maintain low body fat – power to mass

14. PRE-EVENT-days just before competition
SPRINT-ANAEROBIC
PRE-EVENT-days just before competition
no carb loading since glycogen not depleted
similar to training though lower carb intake since training is not as intense

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

16. PRE-EVENT- ie day of competition
SPRINT-ANAEROBIC
PRE-EVENT- ie day of competition
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 with a sauce based on 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

17. DURING EVENT – NOT APPLICABLE
SPRINT-ANAEROBIC
DURING EVENT – NOT APPLICABLE

18. POST EVENT-DAY OF EVENT
SPRINT-ANAEROBIC
POST EVENT-DAY OF EVENT
less than 45 minutes post competition-0.5 g of carbohydrate /kg body weight
less than 2 hours post-competition-low GI meal until full – e.g. chicken salad or half-sandwich with soup
more than 2 hours after competition-nibbling and sipping based on hunger- low GI foods such as banana with almond butter, apple with low fat cheese

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

20. HOCKEY/SOCCER/BASKETBALL/ INTERVAL- MIX OF AEROBIC AND ANAEROBIC
VOLLEYBALL
INTERVAL- MIX OF AEROBIC AND ANAEROBIC

21. HOCKEY TRAINING -60 % of energy – 7-10 g/kg body weight/d
-carbohydrate snack or meal right after practice
-carbohydrate snack or meal if more than 2-3 hours before bedtime
-1.5 g/kg bw immediately after every hard practice and every 2-3 hours thereafter
-upon waking-heavy emphasis on carbs for first meal

22. PRE-EVENT- DAY OF COMPETITION
HOCKEY
PRE-EVENT- DAY OF COMPETITION
High carb meals the day before and during breakfast on game day
Five hours prior to gametime eat a high carb, meal.
Three hours prior to gametime snack -some extra energy,
but the closer to gametime, the lighter, more digestible and liquid food (such as yogurt, fruit juice, bananas, bagels, low fiber cereal and skim milk).
Avoid eating within 60 minutes of games or practices- can have negative impacts on performance.

23. HOCKEY
PRE-EVENT- DAY OF COMPETITION
Avoid carb foods that may cause intestinal
discomfort- eg lots of high fibre foods that would cause gas, cramping, bloating- this applies to all sports

24. DURING EVENT AND PRACTICES
HOCKEY
DURING EVENT AND PRACTICES
sports drinks that contain 4-8 % carbohydrate- idea is to try and replace glycogen stores

25. HOCKEY POST EVENT -carbohydrate snack or meal right after game
-carbohydrate snack or meal if more than 2-3 hours before bedtime
-1.5 g/kg bw immediately after every hard practice and every 2-3 hours thereafter
-upon waking-heavy emphasis on carbs for first meal
-if multi-game day – carb rich snacks between games

26. SOCCER
TRAINING
5-8 grams of carbs/kg bw/day
50 grams of carbs = eg. 800 ml sports drink, 2 pancakes with maple syrup, 2 muesli bars

27. PRE-EVENT- DAY OF COMPETITION
SOCCER
PRE-EVENT- DAY OF COMPETITION
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

28. SOCCER
DURING EVENT
SPORTS DRINKS - FLUID AND CARBS

29. SOCCER
POST EVENT
recovery snack within 30 minutes of finishing a training session or match. -should contain carbohydrates, 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 carbohydrate-rich foods meal within 3-4 hours of finishing a match/training.

30. BASKETBALL
TRAINING
adequate amounts of carbohydrate – this will ensure that muscle glycogen levels are topped up, thus fuelling those fast sprints!

31. PRE-EVENT- DAY OF COMPETITION
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event/training meal -3 to 4 hours prior to the game, so it needs to include some carbohydrate
pre-event snack- 1-2 hours prior to an event to provide fuel right through training or a game. It needs to be high in carbohydrate

32. BASKETBALL
DURING EVENT
sports drinks during a game may promote better performance. How? deliver some carbohydrates to the brain and working muscles.

33. BASKETBALL
POST EVENT
Recovery meals and snacks must contain carbohydrate-snack within 30 minutes of finishing a game or training session.
Recovery meal with an emphasis on carbohydrates must follow the recovery snack within 3 to 4 hours of finishing exercise.

34. VOLLEYBALL
TRAINING
suitable amounts of nutrient-dense carbohydrate foods such as pasta, rice, bread, cereal, vegetables, fruit and sweetened dairy products.
heavy training need to start recovery nutrition tactics immediately after each training session.

35. PRE-EVENT- DAY OF COMPETITION
VOLLEYBALL
PRE-EVENT- DAY OF COMPETITION
high-carbohydrate choice eaten at least 2-3 hours before a game.
pasta with low-fat sauces, rolls or sandwiches, baked potatoes with low-fat fillings, creamed rice, and fruit salad with yoghurt

36. VOLLEYBALL
DURING EVENT
Sports drinks with carbohydrates-see basketball

37. VOLLEYBALL
POST EVENT
focus on foods that help refuel the muscle – carbohydrates
post-game recovery - 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.

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

39. MARATHON RUNNING-AEROBIC TRAINING
can be difficult to meet daily fuel (carbohydrate) requirements - work/study
protein rich or high fat food choices will result in inadequate muscle glycogen stores-may have a negative impact on training, performance and recovery, especially if this period of inadequate refuelling goes on for long periods of time.

40. MARATHON RUNNING-AEROBIC TRAINING
carbohydrate intake should reflect daily training load i.e. more for harder training days, less on easy/recovery days
8-10 grams of carbs/kg bw/day
30-60 grams of carbs per hour of running during running – sports drink of 4-8 % carbs will suffice for this

41. MARATHON RUNNING-AEROBIC TRAINING
Strategy- establish a dietary routine which emphasises nutrient dense carbohydrate rich foods that meets the fuel demands on an easy training day
On heavier loading days, where fuel requirements are increased, additional carbohydrate rich foods can be orientated around training to enhance performance during or recovery after the session. 

42. MARATHON-AEROBIC PRE-EVENT
two days before the race-carbohydrate load to help “super compensate” muscle glycogen stores as well consume a carbohydrate rich pre race meal (2-3 hours). 
toast/plain muffins with jam or honey or pancakes/ with maple syrup. 
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. 

43. MARATHON RUNNING-AEROBIC DURING EVENT
sports gels provide a compact source of carbohydrate-sports drinks also provide an opportunity to top up fuel stores
athletes practice their fuel strategies in lead up races/hard training sessions to assess tolerance when consuming these products on the run

44. MARATHON RUNNING-AEROBIC DURING EVENT
sports drinks grams of carbs per hour of running during running – sports drink of 4-8 % carbs will suffice for this

45. MARATHON RUNNING- AEROBIC POST EVENT
carbohydrate rich food soon after race (optimal refueling is the first hours post-race). Consume at least 200 calories/ hour. A carb-to-protein ratio of 4:1 is recommended.
enhances the rate of muscle glycogen repletion and make to consume enough carbohydrate before next training session. 
especially important when they are undertaking two training sessions/day.

46. MARATHON RUNNING- AEROBIC POST EVENT
recovery goals can be met by consuming a regular meal e.g. bowl of cereal
or if training/racing away from home - e.g. liquid meal supplement, can of creamed rice. 

47. DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM
SUMMARY OF LECTURE 6
DEFINITIONS- ANAEROBIC, INTERVAL AND AEROBIC METABOLISM
ATHLETIC SUCCESS

48. SUMMARY OF LECTURE 6 SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC

49. SUMMARY OF LECTURE 6 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:
TRAINING
PRE-EVENT
DURING EVENT (IF APPLICABLE)
AND POST-EVENT NUTRITON

50. NEXT LECTURES
7)LIPIDS
8) DIETARY LIPIDS AND SPORTS