NUTR1023 Lecture Notes - Lecture 8: Caffeine, Statistical Hypothesis Testing, Beetroot
Lecture: Nutrition for sport and exercise!
The Athlete Diet
ā¢No single diet that an athlete should follow !
ā¢Energy intake requirements are greater for athletes!
ā¢Sport food and supplements may be needed to meet high energy requirements for high
performing athletes. !
Carbohydrates
ā¢provide energy for high intensity exercise!
ā¢Regulate fat and protein metabolism !
ā¢Energy source for nervous system!
ā¢Synthesised into muscle and liver glycogen !
ā¢Sources include grains, fruits, vegetables, milk and sweets !
Study !
ā¢when athletes increase amount of glycogen stored in muscle (by eating high carb diets), they
can perform for longer time periods before exhaustion !
Recommended intake of carbohydrates!
!
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Carbohydrate during exercise !
CHO (carbohydrate) guidelines !
ā¢recently, recommended that carbs intake should be individualised and manipulated on a daily
basis according to the amount of training !
ā¢Research suggests training with low CHO at speciļ¬c times of the preparation cycle can enhance
metabolic/muscle adaptation to endurance training !
ā¢CHO can enhance performance in short durations !
ā¢Rinsing CHO in mouth may improve performance !
ā¢It is important to monitor gastrointestinal symptoms when having CHO because large amounts
during exercise can be uncomfortable.!
ā¢overall, carbs intake should be individualised on your own goals and how you want to change
your ļ¬tness. !
Protein
ā¢makes up cell structure !
ā¢Helps develop, repair and maintain tissue!
ā¢Produces hemoglobin, enzymes, hormones!
ā¢Maintains normal blood osmotic pressure!
ā¢Forms antibiotics!
ā¢Can be energy source!
ā¢Breaks down into amino acids to be used by the body !
Protein requirements !
ā¢athletes can require up to double the amount of protein needed for sedentary people, however,
in a western diet, this is not hard to achieve. They donāt need to consume protein shakes.!
Carbs for short duration
exercise only have to be
present in the mouth and
does not have to be
ingested. !
Exercise of 2+ hours is
when carbs intake is
necessary. Include
multiple types of sugars
(eg: glucose and fructose)
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