BTEC Level 3 Sport Nutrition Timing of Intake and Effects on Performance

Balanced Diet

Some Food Facts Endurance training helps the body to use more fats during sub maximal exercise. Caffeine helps to mobilise fatty acids in the blood.

Training Intensity Exercise Intensity 100% 100% MUSCLE GLYCOGEN FAT 0% Low Exercise Intensity High

Effects of Duration Time (mins) 100% 100% MUSCLE GLYCOGEN FAT Fat 0% 0% 15 30 45 60 75 Time (mins)

Task Create a table with pre and post exercise foods and timings 2-4 hours before 30- before During 2-4 hours after

Day of Competition A hard session = CHO meal 3-4 hours before commencing to keep blood glucose levels high throughout the competition. If you are involved in heats or bouts of work over the day, it will be necessary to top up glycogen stores by consuming small amounts of carbohydrates. Fluids also must be replaced.

Foods before activity 2-4 hours before exercise Ceral Pasta Sandwich or bread roll Yoghurt sultana bread cereal bars

Foods before activity 20-30 minutes before Bananas Jaffa cakes Raisins or sultanas Jelly babies Choclate buttons

After the Event Following activity, it is necessary to refuel the body as soon as possible in order to resynthesise muscle and liver glycogen stores. High CHO Meal within 2 hours to start this refuelling process. Water and isotonic supplements should also be taken to replenish those lost through sweating and aid re-hydration.

Foods after activity 2-4 hours after exercise Sandwich with a low fat filling Scone with jam – no butter Jacket potato – low fat, high protein topping Energy bars

Glycogen Loading Deplete the glycogen levels seven days prior to the event by doing endurance-based training, and then starving the body of carbohydrate over the following three days. In the lead up consume high carbohydrate meals to boost muscle glycogen stores up to twice that normally stored.

Glycogen Loading The three days of carbohydrate starvation will cause great fatigue, and lead to an increased risk of injury and possibly kidney problems.

Effects of Diet on Recovery Muscle glycogen level 120 70% Carbs diet 100 80 60 40% Carbs diet 40 20 2 hour training bouts 1 2 3 4 Days

Task Create a table with pre and post exercise foods and timings 2-4 hours before 30- before During 2-4 hours after

Summary Carbohydrates in the form of sugars and starches is the main energy provider for the high intensity athlete – is stored in the muscle and muscles and the liver. Fat is the major source of energy in the body and is mainly used during low intensity endurance based activities.

Summary Proteins are composed of amino acids, the body’s building blocks. They are also an energy provider, but are only used when glycogen stores are very low.

Summary Athletes should ensure they receive adequate energy supplies. A high carbohydrate diet of up to 60% of total energy intake is essential. Many small meals are better than 2 or 3 larger ones. Glycogen loading or super compensation is a form of diet manipulation to ensure the energy stores of the body are at their greatest prior to a competition.