1. CONVERSION OF FOOD TO ENERGY Week 12

2. What you need to know… What happens when CHO break down? How are CHO used? What is the glycemic index? High GI & Low GI examples How can GI be used to benefit performance? How are fats used? How is protein used? What is the importance of fluid?

3. Introduction When food is digested, _____________ is released The amount of energy released from food is measured in kilojoules The three main food fuels are: Fat 38 kilojoules per gram Carbohydrate 17 kilojoules per gram Protein 17 kilojoules per gram

4. Carbohydrates (CHO) Most readily available source of energy to fuel working muscles Digestion breaks CHO down to simpler forms to use for energy _____________ (stored in the blood) _____________ (stored in the muscles and liver) Any excess CHO is stored as fat Triglycerides (muscles) Adipose tissue (around the body)

5. Carbohydrates (CHO) The body uses glycogen as one of its major fuels during exercise CHO are versatile. Predominant supplier of energy for: High intensity, short duration activities (lactic acid system) Eg: Repeated work periods (restoring ATP-PC system) Eg: Sub-maximal, longer duration activities (aerobic system) Eg:

6. CHO Needs of the Athlete SituationRecommended CHO Everyday activity <90mins Low intensity 5-7 grams per kg of body mass Training programs >90-120mins7-10 grams per kg of body mass Pre-event mealMeal eaten 1-4hrs pre- competition 1-4 grams per kg of body mass CHO intake during training sessions & competition events >1hr 60 grams per hr Rapid recover after training session or multi-day competition 1 gram per kg of body mass in first 30mins, repeated every 1- 2hrs until normal meals resumed

7. Glycemic Index A ranking of _____________ according to how quickly they are digested and therefore release energy, as well as the way they affect blood glucose levels Foods that break down _____________ have the highest glycemic index Blood glucose response is fast and high Appropriate for recovery of muscle glycogen stores after strenuous exercise Foods that break down _____________ have low glycemic indexes Slower rise in blood glucose Appropriate for pre-event meals for sustained energy during the event

8. Glycemic Index of Common CHO Low glycemic index < 50 Moderate glycemic index 50-70 High glycemic index >70

9. Glycemic Index and Exercise The ideal meal immediately before exercise should provide CHO that sustain blood glucose levels while minimising increases in insulin release By keeping insulin levels relatively unchanged, blood glucose should be preserved, fats should be mobilised and broken down and both liver and muscle glycogen stores spared for later use

10. Glycemic Index and Exercise Consuming high glycemic index foods immediately before exercise results in rapid increases in blood glucose and insulin (hypoglycaemia) Impairs functioning of central nervous system Reduces free fatty acid mobilisation Accelerates glycogen depletion Consuming low glycemic index foods 45- 60mins prior to exercise allows a slower rate of glucose absorption and supplies slow release glucose for use during exercise These foods also avoid the insulin surge associated with food that have a high GI

11. Fat Stored as triglycerides (adipose tissue and skeletal muscle) Triglycerides broken down into free fatty acids (FFA) FFA broken down aerobically to provide energy for movement Uses _____________ oxygen than CHO, therefore not the preferred fuel during exercise

12. Importance of Fat Provides FFA that provide energy Produces more energy per gram than all other nutrients (39kj per gram) Makes up to 50% of body’s everyday energy Carries fat-soluble vitamins A,D,E&K Contributes to taste, texture, aroma of food Provides protection for certain organs Helps produce cell membranes, skin hormones and cholesterol

13. Fat During Exercise Recommended amount is 20-30% of a sporting diet Any more can cause health problems Not preferred to CHO because it is harder to break down (uses more oxygen) When _____________ depleted during prolonged, continual exercise fat becomes vital Athletes can teach their body to use fats first (through aerobic training) in long events to keep glycogen stores in reserve for the high intensity end part of an event Known as CHO/glycogen sparing Avoid ‘hitting the wall’

14. Protein Broken down into _____________ _____________ Makes up to 15% of diet Protein has several important functions: Formation and _____________ of body tissues, especially muscle tissue and cells _____________ and recovery of damaged such as muscle tissue Production of red blood cells, hormones, antibodies and enzymes Provision of emergency fuel source during exercise when CHO and fat stores are depleted

15. Protein During Exercise Average diet supplies sufficient protein and essential amino acids to meet an athlete’s requirements Some endurance athletes and power athletes believe more protein is required Disadvantages: Less CHO in diet Excess fat intake associated with animal protein Increase chance of dehydration and constipation

16. Other Food Nutrients Vitamins Minerals Fibre Fluid

17. Vitamins Assist chemical reactions within the body Two types Fat soluble: stored in the body Water soluble: not stored in the body A balanced diet ensures adequate vitamin intake No need for additional intake as these tend to leave the body via urine Athletes should increase their intake via increased food intake

18. Minerals Important role in muscle contraction, nerve transmission, fluid balance, assisting enzymes in energy production and an important component of bone, muscle, skin and blood Readily available in a well-balanced diet Two most important minerals Iron Calcium

19. Fibre Eg: Important functions: Helps ensure a slow release of energy Helps to feel full Regulates bowel movements Two types Soluble: Insoluble:

20. Fluid 70% of our body is water Each day the body needs to replace 2 litres of fluid Not even accounting for sweating Important functions Transport energy, waster, hormones, antibodies Dilute waste products Lubricate surfaces and membranes Help regulate body temperature Involved in all chemical reactions in the body

21. Fluid Dehydration is a major cause of _____________ Athletes must ensure fluid intake compensates for sweat lost during exercise Dehydration leads to a drop in performance and can be life threatening 300-400mL prior to exercise 400-1000mL per hr during exercise Sports drinks that contain CHO and electrolytes are better during prolonged exercise