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 with a maximum of six presentations per day. 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 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

3. DIETARY LIPIDS IN SPORTS
LECTURE 8
DIETARY LIPIDS IN SPORTS

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

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

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

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

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

9. 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

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

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

12. 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

13. 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

14. 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

18. 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

19. 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

20. 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 % of calories
just keep body as lean as possible healthwise- power output to weight issue
-fat hinders power output to weight issue

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

22. 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

23. 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

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

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

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

27. 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.

28. 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.

29. 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

30. 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

31. 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

32. 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

33. 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

34. 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.

35. 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.

36. 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

37. 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

38. 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

39. 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

40. 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

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

42. 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

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

44. 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)

45. 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

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

47. 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

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

49. 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

50. 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.

51. 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

52. 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. 

53. 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

54. 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

55. 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)

56. 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

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

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

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

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

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

62. NEXT LECTURES
9)PROTEINS
10) DIETARY PROTEINS AND SPORTS