1. Sports Nutrition Session 5 Optimum Recovery Foods Meal Frequency Glycemic Index

2. Sports Nutrition Session 5 Objectives:  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. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3. PRE ‐ POST Nutrition (When combined) Increase in:  Lean Body Mass (LBM)  1 ‐ RM (Olympic Lifts)  Type II muscle fibers (Slow Twitch) & Type I muscle Fibers (Fast Twitch)  Muscle glycogen concentrations  Muscle creatine concentrations  Muscle strength

4. Meal Freguency  In order to maintain lean body mass 6 meals a day is recommended.

5. What to take Post Training Rules of Thumb  Liquid - ease of consumption and rapid replenishment of fluids.  Contain electrolytes  Contain rapidly digesting high glycemic carbs.  Contain rapidly digesting protein with a complete essential a mino acid profile (i.e. whey protein concentrates, essential a mino acids)

6. What to take Post Training (Rules of Thumb)  Some essential fatty-­ ‐ acids for restoration of intra-­ ‐ muscular triglycerides  As little as 100 Calories might help!  Manipulate CHO:PRO ratio for strength-­ ‐ power athletes vs endurance athletes

7. Glycemic Index  Glycemic Index (GI): Ranking of CHO based on bloo d glucose response to a reference food  High GI produce rapid “spike” in glucose  Low GI produce slow, sustained increase  Immediately after workout: HIGH GI  Carrots, raisins, corn flakes, breads, rice cakes  Recovery and maintenance: LOW GI  Yogurt, apples, dried fruit, lentils, beans

8. Glycemic Index Foods GI > 85  White Bagel ␣ English Muffins ␣ Doughnut ␣ Raisins ␣ Corn Chips ␣ Ice Cream ␣ Sports Drinks GI < 60  Yogurt ␣ Grapefruit/Oranges ␣ Beans ␣ Peanuts ␣ Apples/Banana/Plums ␣ Milk ␣ Brown Rice http://www.glycemicindex.com