Sports Nutrition Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow.

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Presentation transcript:

Sports Nutrition Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow

Sports Nutrition Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow

Types of Carbohydrates Monosaccharides - Glucose - Fructose - Galactose

Types of Carbohydrates Disaccharides - Sucrose - Lactose - Maltose

Types of Carbohydrates Polysaccharides - Glycogen - Starch - Fibre

Types of Carbohydrates Please make a large circle.

Types of Carbohydrates Monosaccharides - Glucose - Fructose - Galactose

Types of Carbohydrates Monosaccharides - Glucose - Fructose - Galactose The ‘F and G’ ose Goes with the ‘Mono’s

Types of Carbohydrates Disaccharides - Sucrose - Lactose - Maltose

Types of Carbohydrates Disaccharides - Sucrose - Lactose - Maltose L M S, Dis

Types of Carbohydrates L M S, Dis The ‘F and G’ ose Goes with the ‘Mono’s

Types of Carbohydrates Polysaccharides - Glycogen - Starch - Fibre

Types of Carbohydrates Polysaccharides - Glycogen - Starch - Fibre Polys contain Fibre, Starch and Glycogen

Types of Carbohydrates L M S, Dis The ‘F and G’ ose Goes with the ‘Mono’s Polysaccharides contain Fibre, Starch and Glycogen

Role of Carbohydrates in Sport -The body’s main source of fuel. - They are used in a various range of sports. - The carbohydrate intake should be specific to the chosen sport.

Role of Carbohydrates in Sport - There are certain considerations to incorporate when developing a diet plan. - Specificity within the chosen sport.

Role of Carbohydrates in Sport - Carbohydrate loading - Blood Glucose loading - Glycaemic Index - Daily Intake - Pre Competition nutrition - Post Competition nutrition ? ? ? ? ? ? ?

Rebound Hyperglycemia - Rapid increase and then rapid decrease of the body’s sugar levels - Caused by the over consumption of high GI carbs minutes before exercise. - Results in less fuel available for exercise. - Athlete will feel less energetic and highly fatigued.

Rebound Hypoglycemia

Blood Glucose Loading - Blood glucose is a main source of energy. - Used in the Lactate and Aerobic systems - Regulates the amount of Glucose released from the liver -Transported to muscles through the blood stream.

Blood Glucose Loading - Glycogen is stored in the liver and muscles. - Liver breaks down stored glycogen. - If the liver cannot meet the body’s demand, will take from muscle stores.

Blood Glucose Loading Day of Competition Pre-event meals should- - Top up glycogen and glucose stores. - Top up fluids. - Participant should feel satisfied.

Carbohydrate Loading What is it? CHO loading is diet manipulation aimed at increasing the muscle cells glycogen stores.

Carbohydrate Loading Two Protocols General -Taper exercise by 50% in the last week before the event. - Then by another 50% 3 days before the event - Over this period the athlete should consume 8-10g of CHO per kilo of body weight.

Carbohydrate Loading Two Protocols Strict -Day 1, Exhaustive exercise. -Day 2, 3, 4, Moderate intensity training and low CHO intake 9 ( 100g per day). - Day 5, 6, 7, Athlete will consume 400g-700g per day to CHO load.

Carbohydrate Loading

Sports Nutrition Rikki Busch, Jared Shaw, Tom Powles and Ryan Gow