PEDS200 Lecture : Optimal Nutrition-2

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

Document Summary

Rate of gastric emptying less than sweat rate under some circumstances. Hyponatremia: imbalance of water to electrolytes (rare, over-hydrated) >3hrs: h2o every 15-20min, cho 4-8% conc. , electrolytes, mod-high gi foods. Cho soon as possible (8-10g/kg) 2hrs, 6-8hrs after. Protein requirements: excess protein excreted via urine, converted to glucose, glycogen, and fat, prolonged activity incr. protein breakdown, protein following exercise may incr. protein synthesis, reduce immune suppression, strength training incr. demand for protein, needed for muscle hypertrophy. Protein supplementation: possible necessary if not eating properly. Fat requirements: dietary fat used for metabolic energy: no evidence high fat diet benefits endurance athletes, fat needed for integrity of cell membranes, production of hormones. Summary: nutrition during training and before, during and after certain events critical for performance, water and cho critical, need for protein supplementation depends on diet, timing, type/intensity of exercise, macro-nutrient split: 60% cho, 15% protein, 25% fat, h2o. Cho supplementation resulted in lower rpe at end of exercise (incr.