EXSS2021 Lecture Notes - Lecture 13: Honey 2, Yogurt, Breakfast Cereal
22 Aug 2018
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Training & competition goals: dietary strategies for competition (before and during events) Make weight, specific competition fuel &hydration needs, navigate competition environment. Cho loading why & how: muscle glycogen levels, normal = 100-120mmol/kg/ww, cho loading increases to 150-200mmol/kg/ww (wet weight) Improves endurance performance, allowing exercise at an optimal pace for a longer time: e. g. consume cho from a station during event such as marathon (e. g. muesli bar, gatorade, banana) cho loading is beneficial. Before/morning of cho intake faster race time: above figure: normal cho loading for ~3days (increased speed & increased power output) 3 cups of low-fibre breakfast cereal with 1. 5 cups of reduced fat milk. 2 sandwiches (4 slices of bread) with filling as desired. Snack banana smoothie made with low-fat milk, banana and honey cereal bar. Cho loading: 10-12g cho/kg/day, modified regime (taper + cho, 1-2 days rest & high cho, used for important events, weight gain ~2kg. If have gut distress, use liquid cho forms.
