1. EDU2EXP Exercise & Performance Preparation Lecture for lab 4: Nutrition and Performance

2. EDU2EXP Exercise & Performance Your presentation Come 10 minutes early to prepare Email me power point if you have one

3. EDU2EXP Exercise & Performance Overview Information Procedure Questions Group Discussion and Decision making

4. EDU2EXP Exercise & Performance Information Types of Carbohydrates Role of Carbohydrates in Sports Performance Glycaemic index Hyperglycaemia and Hypo glycaemia Rebound Hypoglycaemia Muscle glycogen loading Carbohydrate loading

5. EDU2EXP Exercise & Performance Types of Carbohydrates Monosacchardides –Glucose –Fructose –Galactose Disaccharides –Sucrose –Lactose –Maltose Polysaccharides –Glycogen- –Starch- –Fibre From the lecture Interesting way of remembering them Examples! ‘game’ doesn’t necessarily mean ‘fun’

6. EDU2EXP Exercise & Performance Role of Carbohydrates in Sports Performance Why are carbohydrates important for performance? Are they more important for some sports rather than others? (endurance/ short term) Therefore, what are the important considerations for developing diet plans?

7. EDU2EXP Exercise & Performance Whole wheat pasta Glucose White bread Ingestion Glycaemic index What is it? Why is it important for sports performance?

8. EDU2EXP Exercise & Performance Hyperglycaemia and Hypoglycaemia Definition How to remember which is which? How to avoid either Why is it important for sport?

9. EDU2EXP Exercise & Performance Rebound Hypoglycaemia Describe how/why it happens Why is it detrimental to sports performance? How to avoid it?

10. EDU2EXP Exercise & Performance Blood glucose loading -INSTEAD OF “muscle glycogen loading”- Day of competition nutrition Why is it important to have optimal stores of blood glucose? What are the best ways of doing this?

11. EDU2EXP Exercise & Performance Muscle glycogen loading/ Carbohydrate Loading What is it? What are the two protocols? Formal/ Informal In general –Taper exercise, 50% CHO diet 1 st 3 days –V. low exercise, 80% CHO diet 3 days prior Strict protocol Day 1- Exhaustive exercise Day 2,3,4  mod intensity training & low carb intake (100g p/day) Day 5,6,7  High CHO intake (400-700g)

12. EDU2EXP Exercise & Performance Procedure Pre Trial –Choose 2 male 2 female subjects of even training status –Administer Fluids –20 minute waiting period Pre trial questioning to complete top of results table Interview questions page 54 Game Warm up for participants

13. EDU2EXP Exercise & Performance Procedure During Trial (20 minute run) –Measure final distance –Each minute Measure heart rate Obtain PRE

14. EDU2EXP Exercise & Performance Results Glucose drink is 12.6% glucose 20 minutes before test participation Thinking about the guidelines for pre exercise meals and fluid consumption- what would this cause?

15. EDU2EXP Exercise & Performance Questions 1. Graph 2. Observed effect of pre exercise glucose intake on performance 3. Expected benefits PRX? 4. Expected negative effects PRX? 5. What activities would you recommend PRX for? Revisit pre exercise meal recommendations 6. At what concentration/ amount? Conclusion- sum up what we found

16. EDU2EXP Exercise & Performance Sources of Information Text Other Exercise Physiology Textbooks Readings Other journals

17. EDU2EXP Exercise & Performance Decisions Activity for 20 minute waiting time? Conduct testing all at once, outside with measured track around oval? Or, 2 at a time on the treadmill? How to assign ‘helpers’ to collect data, look after participants etc TIMING

18. EDU2EXP Exercise & Performance Good luck EMAIL ME YOUR POWERPOINTS IF YOU HAVE THEM