1. Nutrition and Performance  Shaun McCarthy  Joel McLean

2. Get to know you!  Human Knot

3. Types of Carbohydrates

4. Monosaccharide's  Glucose –  Fructose -  Galactose -

5. Disaccharides  Sucrose -  Lactose -  Maltose -

6. Polysaccharides  Glycogen – Sugars within the Body  Starch – Found in Potato's  Fiber - Cereals eg. All Bran

7. Roll of carbohydrates in Sport  Carbohydrates fuels the body and gives us energy to participate in our given sports.

8. Are CHO more important in certain sports  CHO are more important in some sports more than others, eg. An endurance cyclist will rely a lot more on his CHO stores than a shot putter would.

9. Important Considerations for Diet Plans  Elite endurance athletes need to carefully plan their diet to make sure they are consuming enough CHO to have enough energy for their event.  Elite athletes will usually work with a Dietitian to get the correct diet for their energy output.

10. What is Glycemic Index (GI)  Glycemic index is a ranking of CHO’s based on their immediate effect on Blood Glucose Levels within the Blood.

11. Glycemic Index

12. Hyperglycaemia  Hyper = High  Hyperglycemia occurs when glucose levels in the blood are elevated to a high level. Eg. Diabetes.  Can affect an athletes performance as it is an excess amount of glucose circulating in the body.

13. Hypoglycaemia  Hypo = Low  Hypoglycaemia occurs when glucose levels in the blood are depleted to a low level.  Hypoglycaemia should be avoided in sports as it can give you a come down affect.

14. Rebound Hypoglycaemia

15.  Is where you eat a GI rich meal within 15 – 45 minutes of aerobic exercise or competition, this stimulates the pancreas to secrete insulin. The insulin then turns the glucose from the carbohydrates into glycogen which the body then stores.  If you continue to exercise and you do not replenish the glucose levels every 15 - 20 minutes your body has insufficient energy to burn and therefore heightening the risk of Hypoglycaemia.

17. Blood Glucose Loading  Low GI but high in CHO meal of 200- 500 callories, is consumed on the day of competition.  2-3 hours before the start of the competition.  This helps the athletes to sustain energy over the course of the competition.

18. Foods to consume  Pasta  Rice  Cereals  Fruit

19. Foods to avoid  Fatty foods  Acidic foods  Alcohol  Breads

20. Carbohydrate (CHO) Loading  CHO loading is the short term manipulation/change of an eating pattern/diet  It is designed to increase glycogen stores in body and therefore increase endurance and muscle performance by 3-5%.

21. There are two types of CHO loading  General  Strict

22. General  Cutting your exercise patterns by 50% in the week leading up to the competition and then by another 50% in the final 3 days before the competition.  It is desired that the Athlete consumes 8-10g of CHO per kilo of their body weight.

23. Strict  This is again started in the week leading up to the competition.  On the first day the Athlete should exercise till the point of exhaustion.  The next 3 days (Day 2 – 4) the Athlete should consume a low CHO diet of about 100g per day.  In the remaining 3 days (Day 5 – 7) the Athlete CHO loads.  The recommended amount is about 400 – 700g per day.

24. Demonstrations  Treadmill  Heart Rate Monitors  Recap Percieved Rating of Exertion

25. References  Marieb, N. (2004).Human Anatomy & Physiology. 6 th ed. CA: San Francisco, Pearson Education.  The University of Sydney (n.d). Home of the Glycemic Index [Online] date accessed: August 11 th, 2008.  Wilmore, J., Costill, D., Kenney, L. (2008). Physiology of sport and exercise. 4 th ed. IL: Champaign, Human Kinetics.

26. Lab Exercise  2 Male and 2 Female Volunteers

27. Roles of the group  2 x HR Recorders  2 x PRE Recorders  2 x Treadmill Monitors  2 x Warm Up Trainers

28. Participants interviews and Lab Questions  P. 54 in lab manual