What is the most important nutrient in your diet for health and athletic performance
Carbs
What are the different types of dietary carb
Carbohydrates
Simple Carbohydrates
Complex Carbohydrates
What comes under carbohydrates
Carbon
Hydrogen
Oxygen
What comes under simple carbohydrates
Monosaccharides
Disaccharides
What comes under Mono saccharides
What comes under Disaccharides
Glucose, Galactose, Fructose
Maltose, Lactose, Sucrose
What comes under complex carbohydrates
Starch
Fiber
What are common food high in carbs
Starch exchange = 15g
Fruit exchange = 15g
Vegetables exchange = 5g
Milk exchange = 12g
Meat exchange = 15g
How much carbohydrate does the RDA recommend
AMDR recommend
DV recommend
130 grams (IS THE MINIMUM)
45 - 65% of energy intake
60% of daily energy needs
300 grams on 2000 calorie diet
25 grams of fiber
What do sports nutritionists recommend for carbohydrate in diet
High end of AMDR
60 - 70% or higher
Diet containing 3000 calories
Where does glucose go once absorbed
May be used for energy
May be converted to muscle glycogen or liver
May be converted to and stored as fat in adipose tissue
May be excreted in the urine if in excess
What are the 5 ways we store carbohydrates
Muscle glycogen
Liver glycogen
Kidney excretion in urine
Adipose tissue fat deposits
Other tissues
Glycogen is
Stored in
Used during
The storage form of carbs
Either in the muscle or liver
Used during:
sleep
between meals
during exercise
Carbohydrate storage in the body in grams:
Blood glucose
Liver glycogen
Muscle glycogen
Blood glucose:
5g = 20 calories
Liver:
75 - 100g = 300 - 400 calories
Muscle:
300 - 400g = 1200 - 1600 calories
When do you consume carbohydrates
Before competition
During competition
After competition
During training
What type of activity does the body rely heavily on carbohydrates
Very high intensity anaerobic
High intensity aerobic (> 65% VO2)
Prolonged aerobic exercise events
Intermittent high intensity exercise sports
At rest how much carbs are used
40% of energy needs at rest (FAT IS MAJOR FUEL AT REST
What is the main source of energy during low exercise intensity such as 40-50% of VO2 max
Fat
What is hypoglycemia
Blood sugar is low
The body attempts to prevent hypoglycemia by…
Hormones:
Insulin
Glucagon
Insulin
Where is it produced
Stimulus
Action…
Pancreas
Increase in blood glucose
Helps transport glucose into cells
Decreases blood glucose levels
Glucagon
Where is it produced
Stimulus
Action…
Pancreas
Decrease in blood glucose
Exercise stress
Promotes gluconeogenesis in liver
Helps increase blood glucose levels
Epinephrine
Where is it produced
Stimulus
Action…
Adrenal
Exercise stress
Decrease in blood glucose
Promotes glycogen breakdown and glucose release from liver
Cortisol
Where is it produced
Stimulus
Action…
Adrenal
Exercise stress
Decrease in blood glucose
Promotes breakdown of protein
Stimulates gluconeogenesis
Optimal carbohydrate consumption protocol involves
Consume carbohydrates both before and during the exercise task
Athletes who may benefit from carbohydrate intake
Fluid replacement
What do sports nutritionists recommend that athletes consume with regards to carbohydrates
What does carbs help to restore in athletes
8-10 grams of carbs per kilo of body weight daily
70kg = 560-700 grams daily = 2800 calories
Muscle glycogen levels
What is the significance of carbs during training
No evidence that low carb diets improve exercise
High carb diets help guarantee optimal energy sources for daily training
What is the concept used with regards to training and competition with carbs
Train High
Compete High
High carb intake
What is carbo loading (glycogen loading)
What is it also known as
Method of increasing muscle glycogen levels
Muscle glycogen supercompensation
Who is carbo loading beneficial for
Athletes who sustain high levels of continuous energy expenditure for prolonged periods
What is the RECOMMENDED procedure for carbo loading
1st day = Tapering exercise
2nd, 3rd and 4th day:
mixed diet, moderate carbs, taper exericse
5th day:
High carb diet, taper exercise
6th and 7th day:
High carb, taper or rest
What is the original classic method for carbo loading
1st day:
Depletion of exercise
2nd, 3rd and 4th day:
High protein/fat diet, low carb and taper exercise
5th day:
High carb, taper exercise
6th and 7th day:
High carb, taper or rest
In carb loading how much should consist of carbs
70-80%
What are the requirements of carb loading
Athlete should be fully trained
Have 3-4 days of high carb. 8-10 grams/kg of body weight
Taper exercise training over week
What is no longer necessary in carb loading original method
Depletion stage
Low carb diet
Carb loading
What is equally effective as carb loading
Low and high glycemic index carbs
Does carb loading increase muscle glycogen concentration
Does it work for males and females
How much does it increase muscle glycogen levels by
Yes
Yes
two to three times
Does carb loading improve performance
Not for short duration exercise tasks
Yes for prolonged endurance exercise tasks
How does carb loading endurance exercise tasks
Helps maintain an optimal pace longer
Extra body water may help during exercise in the heat
What is the most appropriate protocol to use for competition
Carb loading before
Carb consumption during event
What are the ergogenic aspects of carbs based on metabolic by products
Pyruvate
DHAP
Lactate salts
Ribose
Multiple carb products
Disacchardies are made up of
Examples
1 glucose and one of the other sugars
Glucose + glucose = maltose
Glucose + Galactose = lactose
Glucose + Fructose = sucrose
What are the 3 monosaccarides
Glucose
Galactose
Fructose
What are the 3 disaccarides
Maltose
Lactose
Sucrose
Glucose is sometimes known as
Blood sugar
Fructose is sometimes known as
Fruit sugar
Lactose is sometimes known as
Milk sugar
Sucrose is sometimes known as
Sugar sugar
e.g. white table sugar
Starch and fiber are
Starch can be
Fiber cannot be
Long chains of glucose
Broken down by enzymes
Broken down as we dont have the enzyme
On a 3500 calorie daily intake, how much carbs would provide the daily energy intake
65-80%
When glucose is being stored what else is being stored
Water