PEDS200 Lecture : Optimal Nutrition-1

• School: University of Alberta
• Department: Physical Education and Sport
• Course: PEDS200
• Professor: Dan Syrotuik

Document Summary

All ingested cho must be broken down to monosaccharides. Only glucose can be directly used for energy. Glycemic index: how well 50g of cho elevates blood glucose in 2hrs, based on pure glucose. Higher gi=greater blood glucose response, greater insulin response: if glucose removal overshoots" hypoglycemia. Glycemic load (g): (gi x amount cho in food)/100: higher gl of meal, greater blood glucose response (low < 10g; medium 11-10g; high. Before event: complex cho (low-moderate gi, limit fat,protein, 3-5g cho/kg body wt, timing of meal, sufficient fluid intake, for long distance events some fats/proteins needed (glycogen sparing) Cho loading: incr. skeletal muscle [glycogen] > normal levels, useful for events >60min, can double muscle glycogen stores, hydration important, moderate weight-gain (incr. in skeletal muscle h2o) Method 1: high cho diet 3-4 days prior to event, taper, 50-75% incr. resting muscle glycogen stores.